True Form Pelvic Health & Pilates

True Form Pelvic Health & Pilates Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from True Form Pelvic Health & Pilates, Medical and health, 161 Washington Street Suite 1, East Walpole, MA.

A concierge pelvic health physical therapy and pilates studio offering women a holistic approach to help achieve long-term relief and recovery from pelvic floor dysfunction while implementing Pilates as an adjunct rehab tool.

08/25/2026

✨ POSTPARTUM WALKING: MORE ISN’T ALWAYS BETTER

Save this + send it to a new mom who needs to hear this 💕

One of the biggest postpartum mistakes I see? Feeling good and assuming that means your body is ready to do MORE.

You might feel amazing a few days postpartum… but your tissues are still healing and your pelvic floor is recovering from a LOT.

That doesn’t mean you need to stay in bed! Gentle movement can be helpful for circulation, mobility, and recovery — but it should be gradual and based on how your body responds.

🚩 Signs you may have done too much:
• Increased pelvic heaviness or pressure
• Increased bleeding
• Pelvic, perineal, or tailbone pain
• Increased urinary leakage
• Increased incision or perineal discomfort

Your body is giving you feedback. Listen to it.

There is no prize for getting back to long walks, workouts, or “normal life” the fastest.

Rest is productive. Gentle movement is productive. And progressing gradually is productive. ✨

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more evidence-based pregnancy + postpartum tips from a pelvic health PT! 💕

08/24/2026

If you had a C-section, your scar is more than just a line on your skin.

Once your incision is fully healed, scar tissue massage can be a helpful way to work with the tissues around your scar, improve mobility, and reconnect with your core and lower abdomen.

And no—you don’t need to aggressively dig into your scar to make a difference. Gentle + consistent is the goal ✨

Want my step-by-step guide for how to perform C-section scar tissue massage on yourself?

Comment SCAR TISSUE below and I’ll send it to you! 👇🏼

And follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + postpartum pelvic health tips, recovery education, and realistic ways to get your body feeling strong again.

08/24/2026

Contraction pain is intense. Your breathing shouldn’t make it worse.

One of the most important things to practice before labor? Knowing how to breathe through a contraction.

During labor, you’ll hear terms like open-glottis vs. closed-glottis breathing:

✨ Open glottis: You’re breathing/exhaling with your throat open — think slow, controlled exhales instead of holding your breath. This can help you stay relaxed and avoid unnecessary tension.

✨ Closed glottis: You’re holding your breath and bearing down, like you’re trying to lift something really heavy. This is often used during pushing, but it’s not something you need to default to during every contraction.

The goal isn’t to have the “perfect” birth breathing technique — it’s to have tools you can fall back on when things get intense.

Comment “LABOR” and I’ll send you my guide for active-labor breathing! 🤰🏼💕

And make sure you follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy, birth + postpartum pelvic health tips!

08/20/2026

Pregnancy changes SO much about how your body holds tension 👀

As your belly grows, your posture shifts, your breathing mechanics change, and your pelvic floor is adapting to support a whole lot more.

If you’re noticing pelvic pressure, tightness, jaw clenching, shallow breathing, or tension through your hips… your pelvic floor might not be the only thing working overtime.

Instead of simply telling yourself to “relax your pelvic floor,” pay attention to these 3 areas:

1. Your jaw
Clenching or grinding can be a sign your body is holding onto tension.

2. Your breath
As baby grows, your breathing mechanics change. Shallow breathing or breath-holding can make it harder for your pelvic floor to relax.

3. Your shoulders
Constantly creeping toward your ears? Your body may be looking for extra stability.

Your pelvic floor doesn’t work in isolation—especially during pregnancy. Your breathing, nervous system, posture, strength, and the demands of pregnancy all play a role.

Don’t just ask, “How do I relax my pelvic floor?” Ask, “Why does my body feel like it needs to hold tension?” ✨

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pelvic health, pregnancy + postpartum tips from your pelvic health PT & pregnancy specialist 💗

08/15/2026

The moment I knew pelvic health PT was my calling:

My last clinical rotation, I had a pregnant patient in real pain just walking — and no one was listening to her. I sat with her, actually listened, and knew: pain isn’t the price of pregnancy. That’s why I do this work.

Looking for a provider who really listens? Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist

Tag a mom who deserves to be heard 👇

08/12/2026

Lacing up your running shoes postpartum? 🏃‍♀️ Your bladder has some opinions about that — let’s make sure it’s actually ready before you hit the pavement.

Here’s the thing nobody tells you: your OB clearing you at 6 weeks is about tissue healing, not about whether your pelvic floor can handle the impact of running. Two very different things! 👀

Running is essentially controlled impact, over and over — so before you return to run, we want to see how your body manages pressure. In pelvic floor PT, that means testing:

🎀 How you tolerate impact before adding running
🎀 Whether you can generate and release pelvic floor tension under load
🎀 Any symptoms during or after — leaking, heaviness, or pressure are your body saying “not yet”

Here’s your permission slip: your timeline is your own. Some patients are ready at 3 months, some need 9-12+. Neither is wrong — rushing it doesn’t get you back faster, it just raises your risk of setbacks.

Not sure if your body is ready? That’s what a pelvic floor PT eval is for!

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more of the postpartum info nobody hands you at your 6-week checkup

08/11/2026

1. If you’re pregnant—you can still lift weights.
Your body is capable of SO much more than we give it credit for.

2.Kegels are not the answer to every pelvic floor problem.
Sometimes I actually want you to stop squeezing your muscles.

3.I will judge your breathing before I judge your squat.
Because your pelvic floor and diaphragm are basically besties.

4. Stop peeing “just in case.” I’m begging. 😭
Your bladder does not need a babysitter. If you don’t actually have to go…girl, you don’t have to go.

5.Your 6-week postpartum appointment is NOT your “you’re healed!” graduation ceremony.
You most likely still need rehab even though you’ve been medically cleared.

6.I want you to learn how to RELAX your pelvic floor before I teach you how to strengthen it.
A pelvic floor that never lets go is not winning.

7.I will absolutely ask you about your s3x life, your pooping habits AND your peeing habits in the same appointment.
And somehow…that’s just a Tuesday.

If you’re pregnant, postpartum, or just trying to understand WHAT THE HECK is going on with your pelvic floor… follow along Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist . 🫶🏼

I’m here to make pelvic health less confusing, less scary, and a LOT more fun!

08/10/2026

✨ 4 things I want on your birth-prep checklist:

1️⃣ Know your provider’s episiotomy rate
Episiotomies aren’t something that should automatically happen during birth. They can be appropriate in certain situations, but routine use isn’t recommended.

Ask your provider:
“How often do you perform episiotomies?”
Knowing their approach ahead of time can help you have a much more informed conversation about your preferences.

2️⃣ Know your pushing options
There’s more than one way to push!

Holding your breath and bearing down with maximal effort (aka closed-glottis pushing) can create a LOT of pressure through your pelvic floor.

Open-glottis pushing — exhaling, grunting, or breathing through the push — is another option and may feel more controlled for some people.

3️⃣ Know that fully dilated ≠ you have to immediately start pushing
Depending on your situation, you may be able to wait for baby to descend and/or for that natural urge to push to kick in.

Less time actively pushing can mean less time feeling like you have to give it EVERYTHING you’ve got.

This is something to discuss with your birth team because your individual circumstances matter. 💕

4️⃣ Know your birth position options
You are not required to deliver flat on your back.

Side-lying, hands-and-knees, kneeling, supported squat, and other positions can change the way your pelvis moves and may give you more room to work with.

And if you DO end up on your back? That doesn’t mean you’ve “failed” at birth prep. Small positioning changes can still make a difference.

Your birth plan doesn’t need to be a rigid script.
Think of it as a list of things you want to understand, ask about, and advocate for. 🫶🏼

Because the goal isn’t a “perfect” birth.

The goal is walking into your birth feeling like you know your body, your options, and your voice matter.

Save this for your third trimester + send it to your pregnant bestie.

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy, birth + postpartum pelvic health tips from a pelvic health PT.

08/09/2026

Short answer: no.

An internal exam is one tool in pelvic health PT — not a requirement to walk through the door. Your first session is about your history, your goals, and what YOU’RE comfortable with. Internal work only happens with informed consent, when it’s clinically indicated, and when you’re ready for it.

If you’ve been putting off pelvic health PT because you thought an internal exam was mandatory — that’s not why you should wait.

“Nervous about your first visit? Send me a DM — I’d be happy to walk you through exactly what to expect 😊

Address

161 Washington Street Suite 1
East Walpole, MA
02032

Opening Hours

Monday 8am - 5pm
Thursday 8am - 5pm

Telephone

+16173834391

Website

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