Susan Winograd P.T., Pelvicore Rehab & Wellness

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Susan Winograd P.T., Pelvicore Rehab & Wellness A unique approach of healing that connects mind and body.

At Pelvicore Rehab & Wellness we specialize in restoring the health and balance of your pelvic floor muscles for optimal urinary, bowel, bladder, and sexual function.

Most people are told to do Kegels. Almost no one is told how.And technique isn't a detail here — done wrong, Kegels can ...
08/26/2026

Most people are told to do Kegels. Almost no one is told how.

And technique isn't a detail here — done wrong, Kegels can make leaking worse, not better.

The three mistakes we see at Pelvicore Rehab & Wellness the most:

1️⃣ Squeezing too hard. More effort isn't better form. Overworking these muscles leaves them tight and fatigued — and a tight muscle is a weak muscle.

2️⃣ Pushing down instead of lifting up. The cue is in and up, a gentle inward draw. Not a bearing-down push.

3️⃣ Never fully releasing. The letting-go is half the exercise. Skip it and you're building tension, not strength.

What we tell patients: imagine you're holding a blueberry. Enough lift to keep it in place — not enough to crush it. 🫐

And if you've been doing them consistently for months with nothing to show for it? Sometimes the problem was never weakness. A pelvic floor that's already tight needs to lengthen before it can strengthen.

Free 15-minute call if you'd like to see if pelvic floor physical therapy is right for you 👉 https://www.pelvicorerehab.com/book-free-discovery-call/

08/19/2026

🍼 Did you have a baby, and now sitting feels like you’re sitting on a bruise? Tailbone (coccyx) pain after pregnancy is incredibly common — but common does not mean normal.

In this video, Susan Winograd, MSPT and Founder of Pelvicore Rehab & Wellness, explains what’s actually happening at your tailbone after childbirth: how the coccyx can be compressed, strained, or pushed backward during a long labor, prolonged pushing, a vacuum or forceps delivery, or delivering a larger baby. She also covers the piece most people miss — your pelvic floor muscles insert directly onto the tailbone, and when those muscles are tight, overworking, or guarding after birth, they keep pulling on the coccyx and generating pain.

You’ll learn what you can start doing right away, including sitting alignment that takes pressure off the pelvis, 360-degree breathing, and why avoiding constipation matters more than you’d think. Susan also explains why every postpartum mom benefits from seeing a pelvic floor physical therapist to make sure the pelvic floor is recovering optimally and the core system is coordinated and working together.

A little soreness in the first few weeks postpartum can happen — your body has been through a tremendous amount. But if tailbone pain is lingering for weeks or months, or affecting your ability to sit comfortably, exercise, care for your baby, or get through daily life, it’s time to listen to what your body is telling you. Pain does not mean you have to live with it.

❓Have questions about postpartum pelvic floor health? Book a free 15-minute discovery call with Susan today - link in bio!

🥗 What I Eat on Vacation… Yes, I Really Do Eat Like This 😂One of the questions my patients ask me all the time is: “But ...
08/10/2026

🥗 What I Eat on Vacation… Yes, I Really Do Eat Like This 😂

One of the questions my patients ask me all the time is: “But Susan… how do you eat healthy when you’re on vacation?”

My answer? Pretty much the same way I eat at home.

I just got back from an overseas vacation, and these photos are a little peek at some of the absolutely delicious meals I ate while I was away. Big salads. Tons of colorful vegetables. Healthy fats. Seeds and nuts. Fresh ingredients. And food that I genuinely LOVE eating.

But here’s the important part…

I also ate dessert.
I tried the local foods.
I enjoyed myself.

And I didn’t feel guilty about any of it.

Because I live by the 80/20 rule — something our nutritionist, Rebecca Kastin, NBC-HWC, FDN-T Rebecca Kastin, and I talk about with patients all the time.

🥗 80% of the time: I choose foods that nourish me, support my health, and make my body feel good.

🍰 20% of the time: I enjoy the special dinner, the dessert, the vacation treat, or whatever sounds amazing in that moment.

No guilt. No “starting over Monday.” No trying to be perfect.

And I have honestly never traveled anywhere where I couldn’t find healthy food.

Sometimes you have to look a little harder or make a few swaps, but it’s there.

Being healthy isn’t something I do only when I’m home and life is predictable. It’s a lifestyle.

Vacation doesn’t have to mean abandoning the habits that make you feel good.

And healthy eating doesn’t have to mean missing out on the fun.

You can have the salad and the dessert.

You can take care of your body and enjoy your vacation.

That’s the sweet spot. ❤️

80/20. No perfection required. Just choices you can actually live with—wherever in the world you happen to be.

#8020

08/03/2026

Have you been prescribed va**nal estrogen cream but weren’t told exactly where or how to apply it? You’re not alone. In this video, Susan Winograd, MSPT, pelvic floor physical therapist, explains exactly how to apply estrogen cream for maximum benefit — both internally and externally.

Susan breaks down why the pelvic floor is like a three-layer hammock of muscles, and why the tissues surrounding the va**nal opening, l***a, and urethra all have estrogen receptors — meaning they need nourishment too, not just the tissues inside the va**na. As estrogen declines during perimenopause and menopause, these tissues can become thinner, drier, and more fragile, contributing to symptoms like va**nal dryness, painful in*******se, urinary urgency, and frequent UTIs.

You’ll learn:
✔️ Why estrogen cream should be applied both internally and externally
✔️ Step-by-step guidance on proper application technique
✔️ How va**nal estrogen differs from systemic hormone therapy
✔️ How long it typically takes to start working
✔️ How healthy tissue supports better bladder, bowel, and sexual function

This video is for informational and educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider regarding your specific prescription and treatment plan.

07/21/2026

Up to 80% of pregnant women experience heartburn or acid reflux by the third trimester — but you’re not alone, and there’s a lot you can do about it. In this video, Susan Winograd, MSPT, Founder of Pelvicore Rehab & Wellness in Boca Raton, Florida, breaks down the two real causes of pregnancy heartburn (hormones and mechanics) and shares 7 practical, physical-therapy-backed strategies to help you find relief — from diaphragmatic breathing to sleep positioning to trigger foods to avoid.

Whether you’re dealing with third-trimester heartburn, acid reflux during pregnancy, or just want to understand why it’s happening, this video walks you through the “why” and the “what to do about it.”

💬 If you’re pregnant and dealing with heartburn or acid reflux, know that it’s common — and there are safe, effective ways to manage it. If symptoms are severe or persistent, talk to your healthcare provider about additional treatment options.

👉 Subscribe for more pregnancy wellness, pelvic health, and physical therapy tips from Susan Winograd, MSPT - click the link in our bio!

06/29/2026

June is Men’s Health Month — so let’s talk about the system no one warns you about.

Most men are surprised to learn they even have a pelvic floor. But when those muscles get tight, weak, or uncoordinated, they can drive symptoms across all 4 P’s: Peeing, Pooping, Pain, and Pressure.

In 30 years of practice, I’ve seen how often men get sent down every other path first — prostatitis, IBS, “stress” — before anyone checks the pelvic floor. If something here sounds familiar, you’re not imagining it, and you’re not stuck with it.

DM me or tap the link in bio to book a free 15-minute discovery call.

June is Men's Health Month — so let's talk about the system no one warns you about.Most men are surprised to learn they ...
06/24/2026

June is Men's Health Month — so let's talk about the system no one warns you about.

Most men are surprised to learn they even have a pelvic floor. But when those muscles get tight, weak, or uncoordinated, they can drive symptoms across all 4 P's: Peeing, Pooping, Pain, and Pressure.

In 30 years of practice, I've seen how often men get sent down every other path first — prostatitis, IBS, "stress" — before anyone checks the pelvic floor. If something here sounds familiar, you're not imagining it, and you're not stuck with it.

DM me or book a free 15-minute discovery call on our website at pelvicorerehab.com.

Publishing and sharing my pelvic floor knowledge beyond the clinic has been a goal of mine for a long time. ✍️Not for an...
05/27/2026

Publishing and sharing my pelvic floor knowledge beyond the clinic has been a goal of mine for a long time. ✍️

Not for any titles like “co-author” — but because I’ve always believed that the more people understand about their own bodies, the more empowered they become to do something about it.

Knowledge is power. But it’s what you do with that knowledge that is truly empowering.

That’s why I was beyond honored to be a co-author of Beyond Biohacking — a bestselling book written by practitioners who believe that real, lasting health starts from the inside out.

In my chapter, I talk about something the biohacking world has largely overlooked: the pelvic floor. We’re tracking our sleep, optimizing our nutrition, testing our hormones — but so many people are missing one of the most foundational systems in the body. And once you understand it, everything changes.

My whole career has been built on education and community. On meeting people where they are, helping them connect the dots, and reminding them that they are not broken — they just haven’t had access to the right information yet.

This book is part of that mission.

If you haven’t gotten your copy yet, now’s the time. 📖 Link in bio.

Pelvicore is Growing — And We’re Looking for the Right Person to Grow With Us 💫At Pelvicore Rehab & Wellness, we believe...
05/21/2026

Pelvicore is Growing — And We’re Looking for the Right Person to Grow With Us 💫

At Pelvicore Rehab & Wellness, we believe pelvic health is whole-body health. Our approach goes beyond symptoms — we offer evidence-based, one-on-one care that addresses root causes through pelvic floor therapy, nervous system regulation, hormone support, movement, and education, so patients can heal, feel confident, and live fully.

We’re looking for a passionate Pelvic Floor Physical Therapist who wants more than a job. Someone who’s comfortable sitting with complexity, treats the whole person and not just the diagnosis, and is excited to blend pelvic floor, orthopedic, and functional movement approaches in a practice that truly supports their growth.

If you’re someone who believes patients deserve to feel informed, empowered, and hopeful — and you know how to make that happen — we’d love to connect.

📩 Send your resume and a brief note on what draws you to pelvic health to [email protected]

05/13/2026

Giveaway alert — and this one comes with a story. 🎁

Beyond Biohacking just hit the bestseller list, and I am beyond honored to be a co-author.

I didn’t write this book to talk about the latest trends. I wrote it because I kept seeing the same thing — people testing, tracking, and optimizing everything, but missing something big.

True, long-term healing happens when we dig beneath the surface. And I believe people are finally ready for that conversation.

In my chapter I share my ultimate biohack. The one that changed my life and my career.

Can you guess what it is? Drop your answer in the comments — the first correct guess wins a special prize from me personally. 👇🎁

Hint: I may have already given it away...

(Link in bio to purchase the book 📖)

Address

350 Camino Gardens Boulevard, Unit 102
Boca Raton, FL
33432

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 10am - 9pm
Sunday 10am - 10pm

Telephone

+15612951631

Website

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