Core Moves Pelvic Floor PT and Pilates

08/04/2026

Movement Pattern of the Month for August 2026: Grow Tall Through the Crown of Your Head 🌱

Forget “perfect posture.”

This month, we’re focusing on a simple cue that can help create more space for your body to breathe and move:

🎾 Imagine gently pressing an imaginary tennis ball into the ceiling with the crown of your head.

—or—

🎈 Imagine a helium balloon lifting your rib cage away from your pelvis.

Why does this matter?

Your trunk is more than a stack of bones. It’s a coordinated system that breathes, stabilizes, transfers force, and manages pressure. The way you organize your trunk can influence how you breathe, how freely your shoulders move overhead, and how efficiently your diaphragm and pelvic floor work together.

This isn’t about standing “perfectly” all day.

It’s about giving your body the space it needs to do what it was designed to do.

✨ Try this:

1️⃣ Slump forward and take a deep breath.
2️⃣ Reach both arms overhead.
3️⃣ Now grow tall through the crown of your head.
4️⃣ Repeat.

What changed?

Did your breath feel easier?

Did your shoulders move differently?

Did you feel less compressed?

Notice. Don’t force.

That’s where learning begins.

📚 This post is informed by research on breathing mechanics, trunk stabilization, shoulder biomechanics, and diaphragm–pelvic floor coordination, including work by Hodges, Gandevia, Talasz, Katz, Kebaetse, Panjabi, and others.

💙 Better Begins Today.

PelvicHealth BreathingMechanics ShoulderMobility MoveBetter BetterBeginsToday

07/28/2026

We’re Growing Our Team

Now Hiring:

* Pelvic Health Physical Therapist
* Clinical Pilates Instructor

At Core Moves, we believe healing is about far more than treating symptoms.

We’re looking for clinicians and instructors who value a holistic, coaching-centered approach to care—professionals who enjoy partnering with patients, empowering them through education, and helping them build lasting resilience rather than creating dependence on treatment.

Our practice specializes in:

* Nervous system–informed rehabilitation
* Complex pelvic floor and core dysfunction
* Chronic pain and chronic illness
* Hypermobility spectrum disorders and Ehlers-Danlos syndrome
* Dysautonomia and POTS
* Strength, movement, and performance through a whole-body lens

Our Pelvic Health Physical Therapists manage complex cases with one-on-one, evidence-informed care that integrates manual therapy, movement, nervous system regulation, and patient education.

Our Clinical Pilates Instructors work alongside our physical therapists, delivering individualized, rehabilitation-focused movement sessions that help clients build strength, confidence, and lasting movement capacity. Pilates certification is required, and experience working with injury, chronic pain, or special populations is highly valued.

You’ll thrive here if you:

* Are curious and committed to lifelong learning
* Love solving complex movement problems
* Value collaboration and mentorship
* Believe movement is medicine
* See the person behind the diagnosis
* Want to make a meaningful impact in people’s lives

If you’re passionate about evidence-informed care and helping people move beyond pain and fear, we’d love to hear from you.

Better begins today.

07/28/2026

✨ Recovery is rarely about just one thing. It’s about building the right support system.

We’re excited to announce a new partnership between Core Moves and Ebb & Float Social Wellness Club!

Our members can now access floating sessions at an exclusive discounted rate to complement their physical therapy, Pilates, and wellness journey.

For many people living with chronic pain, pelvic pain, hypermobility, dysautonomia, or persistent stress, creating moments where the nervous system feels safe can be an important part of recovery. While floating isn’t a cure, many people find it helps reduce muscle guarding, quiet an overactive nervous system, and create a window for movement, exercise, and healing.

At Core Moves, we believe recovery works best when we combine movement, education, and nervous system regulation. We’re grateful to partner with local businesses that share that philosophy.

If you’re a Core Moves member and would like to learn more about your exclusive member pricing, send us a message or ask at your next visit!

Better begins today. 💙

07/07/2026

Movement Pattern of the Month: Scoop Through the Belly 🍨

Most people have been told to “engage your core.”

The problem? No one ever explains what that actually means.

For many people, “engaging” turns into:
❌ Sucking the stomach in
❌ Clenching the glutes
❌ Gripping the ribs
❌ Holding their breath

That’s not the goal.

This month, we’re focusing on a subtle movement we call Scoop Through the Belly.

Start by imagining there’s a tennis ball on top of your head. Press it gently into the ceiling to find a long spine—and don’t lose the tennis ball.

Now, while staying tall, gently roll your pelvis under and zip the first third of a snug pair of pants. You should feel a gentle hollowing of the lower abdomen and a lift beginning at the top of your pelvis—not a collapse through your chest or a squeeze of your butt.

Why does this matter?

✨ It helps balance your deep and superficial core muscles.
✨ It improves pressure management during breathing, lifting, coughing, and exercise.
✨ It supports the natural teamwork between your transversus abdominis and pelvic floor.
✨ It creates a stable foundation for your spine while still allowing it to move when it needs to.
✨ It helps your diaphragm, abdominal wall, and pelvic floor function as one coordinated pressure system.

Remember:

A scoop isn’t a slump.

Length first.
Then coordination.
Then movement.

Try it this week and let us know what feels different. We’d love to hear what you notice.

Better begins today.

06/16/2026

The research is clear: women should be strength training at least twice per week before, during, and after the menopause transition.

Why? Because menopause is associated with accelerated losses in muscle mass, strength, bone density, and power. Strength training is one of the most effective tools we have to maintain independence, support metabolic health, protect our bones, and continue doing the things we love for decades to come.

The challenge isn’t knowing it’s important.

The challenge is finding a program that feels approachable, safe, and sustainable.

That’s exactly why we created Perimenopause Strength & Control.

Every class includes the key movement categories recommended for healthy aging and menopause: squatting, hinging, pushing, pulling, core training, and jumping or impact work to support bone density. We combine progressive strength training with mobility, balance, and movement education so you can build confidence alongside strength.

Whether you’re brand new to lifting or looking for a smarter way to train through this transition, we’ll meet you where you are.

Because strength isn’t just about lifting heavier weights.

It’s about maintaining muscle, protecting your bones, preserving your independence, and building a body that supports the life you want to live.

Better begins today. 💪

06/09/2026

Things I Tell My Patients, Part 2

Not every movement is going to feel perfect every day.

Pain, fatigue, clicking, weakness, dizziness, nausea, tingling, or that general “something feels off” sensation doesn’t automatically mean you should stop moving altogether.

Instead, get curious.

Ask yourself:
• Is this getting better or worse with repetitions?
• Can I change it?

If it improves as you move, that’s often your body telling you it just needed a little time, practice, or exposure.

If it gets worse, become a movement detective:
✓ Decrease the range of motion
✓ Reduce the load
✓ Change your stance or starting position
✓ Adjust your breathing strategy
✓ Add support
✓ Modify the tempo

Try one change at a time so you know what actually made a difference.

If you’ve made several thoughtful modifications and the movement still isn’t working today, that’s okay too.

Choose a different movement.

Not forever. Just for today.

Movement is not an all-or-nothing game. The goal is to keep finding ways to move that help your body feel safer, stronger, and more capable.

Better begins today. 💙

06/03/2026

Never a dull moment, papa! Wouldn’t trade these memories for anything 🥰😂

Pilates is for everybody.

06/02/2026

Movement Pattern of the Month for June 2026: Spiral Up Like a Corkscrew

Today happens to be National Rotisserie Chicken Day 🐔 (of all things, lol), which gave us the perfect excuse to talk about rotation.

Think of your spine like the dowel running through the center of a rotisserie chicken.

Now before you get too hungry…

The goal isn’t to crank yourself into a twist. The goal is to spiral around the long axis of your spine while staying organized through your ribs and pelvis.

If you’ve been following along with our Movement Pattern of the Month series, this is where March’s Stack Your Buckets comes back into play.

First:
🪣 Stack your buckets (ribs over pelvis)

Then:
🌪️ Twist through the spine

Think about getting taller as you rotate, almost like you’re unscrewing a screw. The spine loves a combination of rotation and elongation. In class I’ll often cue, “Spiral up like a corkscrew.”

Why does this matter?

Because life happens in spirals.

Walking is rotational.
Running is rotational.
Throwing is rotational.
Golf is rotational.
Pickleball is rotational.
Reaching into the back seat is rotational.

Even breathing creates subtle rotational forces through the rib cage.

When we lose the ability to rotate well through the middle of the body, we often start borrowing motion from places that weren’t designed to provide it. The neck gets cranky. The low back gets cranky. The hips get cranky.

The answer usually isn’t more force.

It’s better distribution.

A resilient body isn’t one that moves the most.

It’s one that has the most movement options available when life demands them. We need the Cheesecake Factory menu for our movement options, not that fixed farm-to-table menu with only what’s seasonally available (although it may be cute and delicious). Versatility is key. Train in rotation. Develop a big menu.

So this month, channel your inner rotisserie chicken. Spiral like a corkscrew.

Stay tall.
Keep spinning.
Move with more options.

05/26/2026

05/19/2026

You don’t have to be perfect.

Every little bit counts.

Better Begins Today.