Tidal Physical Therapy & Wellness

Tidal Physical Therapy & Wellness Empowering women in the greater Boston area to move with strength, confidence and without hesitation or symptoms.

08/27/2026

Diaphragm breathing is such a crucial component of core stability, pelvic floor strength, and overall body connection. However, it’s not easy! And it is often confused with belly breathing.

Belly breathing might be an okay place to start if you have trouble breathing below your chest, but it can make issues like bladder urgency, leaking, diastasis, and core weakness harder to treat.

Can you actually 360 diaphragm breathe? Try these exercises and see how it feels.

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

08/06/2026

Only doing deadbugs for your diastasis? Don’t forget about your back and ribcage mobility! During pregnancy, the ribcage widens and flares forward and the middle back extends and stiffens, which makes it really hard for the core to engage properly.

Here are some exercises I use to encourage better ribcage stacking and middle back mobility so that your core exercises give you the maximum benefit.

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

07/20/2026

The pelvis joints loosen during pregnancy to make more room for baby and prep for delivery. That’s great, but it also creates instability and that can be painful. To combat that, we train the muscles around the pelvis to support better and through a larger range of motion. Here are some of my faves:

1. Foot elevated bridge with pull backs: the hamstrings do the lifting here which anchors the pelvis, and the inner thighs pull the thighs forward and back. Increase the range as you get stronger!
2. Knees-elevated cat cow with pelvis-bias: the lower core also supports the pelvis, just from the front. Exhale and lift as you round into cat to feel the core engagement and stabilization.
3. Low lunge lifts: the key here is to drive the front hip back and the back hip forward which stabilizes around the whole pelvis using core, inner thighs, and lateral glutes.

Remember, pain is common but NOT normal in pregnancy! If you need a plan built for you, or someone to guide you through a strong pregnancy, don’t hesitate to reach out!

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

07/16/2026

Core exercises, especially crunches and twists, get a lot of hate during pregnancy. There’s plenty of evidence that they’re safe, though, and they can help you build and maintain a strong core! A strong core is imperative for supporting your growing body and postpartum recovery.

As with anything, there are always exceptions, so make sure to have an assessment with a pelvic floor physical therapist if you’re worried about form or symptoms.

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

06/15/2026

Your pelvic floor is already working around the clock and these things create unnecessary overtime by increasing pressure and load.

You might not even notice that you’re doing them, but if you catch yourself, exhale, relax your lower belly, and please stop doing kegels just because!!!

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

06/02/2026

No hate, no shade!!

Pelvic floor dysfunction affects the whole body, and it manifests all over the place— rarely just in the pelvic floor muscles. These are some of the sneaky ways I get a clue of what’s going on just by watching you exist 👀

Notice any of these in yourself? Might be time to see your local friendly pelvic floor provider 😅

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

05/28/2026

I talk to so many women who were motivated and excited to get back to their exercise routines postpartum, only to be met with discomfort, dysfunction, and frustration that they’re not seeing the same results they had pre-pregnancy.

We don’t give nearly enough credit to how much the whole body changes during pregnancy and in delivery—and those changes don’t undo themselves without structured, specific therapeutic exercise. Pelvic floor physical therapy bridges that gap and helps heal the body and restore the structures needed to build strength from a sturdy foundation.

🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊
Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

05/13/2026

Travel can be tough on the pelvic floor, especially if you’re stuck in a car, train, or plane for hours. When you don’t have the luxury to move around freely and do all of the stretches and exercise, here’s what I recommend:

1. Fiber! Less movement and the inevitable stress of travel can impact digestion, and constipation puts a lot of stress on the pelvic floor.
2. Water, duh. Travel is dehydrating, which is another pelvic floor no-no. Set reminders and keep your water bottle full so you can always be sipping!
3. Gentle squeezes to engage and relax the muscles around the pelvis. Try short repetitions of squeezing and relaxing in different directions around your hips/pelvis on both sides. Sitting in one position can lend itself to a lot of tension, and this is a great way to remind those muscles they can relax.

Happy travels!!

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

If you’ve ever cut back on hydration before going out to try and control your bladder, this is for you!!The less hydrate...
05/05/2026

If you’ve ever cut back on hydration before going out to try and control your bladder, this is for you!!

The less hydrated you are, the more concentrated your urine is. This irritates your bladder, and bladder irritation feels like having to p*e all the time! When you hydrate, you dilute your urine which keeps your bladder happy and your urgency lower.

If you struggle with feeling like you have to go all the time, try drinking water more consistently throughout the day and cutting back on going “just in case.”

If you’re still having issues, we’re here to help!

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Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

04/15/2026

Spring is SO BACK in Boston and that means spring running!

If you were inspired to get outside today but leaked (or felt like you were going to) while running, here are some exercises I often prescribe to my patients to help with hip mobility, pelvis stability, and overall lower body strength (all of which support a healthy pelvic floor!).

🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊🌊
Want to learn more about working with Tidal?
Reach out through the link in bio or:
💻www.tidalptandwellness.com
📱(401) 216-7477
📧 [email protected]

Address

714 Washington Street
Dedham, MA
02026

Telephone

+14012167477

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