124 Physio & Wellness, PLLC

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124 Physio & Wellness, PLLC Where pelvic health PT meets nutritional counseling to provide a holistic approach to wellness.

10/17/2026

I love this exercise! It is a great way to strengthen your core and work towards adding sit-ups into your exercise regime in a safe way, if that is a goal for you.

Crunches/sit-ups get a bad reputation in the postpartum world, but they can be perfectly safe when done correctly! The important thing is having the strength and control in place to do them well, which is where having the guidance of a pelvic health specialist can be especially helpful.

Start with 5-10 reps of this exercise in a SHORT range. Only going down as far as you feel good control and minimal compensation in other muscles. Perform 2 sets 5x/week and gradually increase the range as you gain strength.

It is always best to work with a pelvic health therapist to ensure proper core control and pressure management is in place.

This is for education purposes only and not medical advice.

10/08/2026

Did you know physical therapy can help soothe menstrual cramping? These exercises are a great place to start:

1. Diaphragmatic breathing 5x
2. Single-leg happy baby pose 30 sec each side
3. Lower trunk rotations 10x
4. Cat cow 5x
5. Child’s pose 30 sec
6. Wall squats with ball 10x

These exercises help reduce inflammation, release tension, and relax your nervous system, all of which provide some much needed relief to those dreaded cramps!



This video is meant for educational purposes and is not medical advice.

08/04/2026

Join us this Thursday, August 6 at 7 PM in Garland, TX at Into the Well Collective’s Women’s Wellness Series where I will be speaking about the pelvic floor!

At this event, you will learn about:
✨the anatomy of the pelvic floor
✨the functions of the pelvic floor
✨common conditions of the pelvic floor
✨how to engage your core and pelvic floor correctly
✨exercises to promote a well-rounded pelvic floor

Hope to see you there!

07/31/2026

Let’s talk periods! 🩸

Here’s what we look for in a healthy period:
❤️ minimal PMS symptoms
❤️ 3-7 days of bleeding
❤️ at least 1 day of heavy to moderate flow
❤️ no more than one day of spotting on either side of your period

If your period doesn’t look like this, there are likely hormonal abnormalities present.

07/10/2026

Hip airplanes are one of my favorite exercises for dynamic stability! ✈️

The best part about this exercise is that it helps lengthen and strengthen the deep hip rotators which tend to tighten up on a lot of people. This exercise also encourages coordination, balance, and core stabilization.

If you struggle with hip pain or hip tightness, give this exercise a try and let me know what you think!

What an incredible opportunity it was to be a key note speaker at the Shelby Tolar | Birth & Postpartum postpartum works...
07/09/2026

What an incredible opportunity it was to be a key note speaker at the Shelby Tolar | Birth & Postpartum postpartum workshop this year! I love educating women about how their cycles reflect their health because the more knowledge we have about our wonderfully designed bodies, the better we can advocate for ourselves and our families 🤍

05/08/2026

Let’s talk about cervical mucus! 💧

Your cervical mucus changes based on the dominant hormone in your cycle.

🚨We can tell if there are hormonal abnormalities present if the type of cervical mucus present doesn’t match the dominant hormone that should be present during that time in your cycle. 🚨

✨ Progesterone will produce a dense dry, thick mucus produced by the cervix. This is primarily observed in the beginning of your cycle before your fertile window and after your fertile window has closed

✨Estrogen is the dominant hormone during the fertile window. Cervical mucus will be viscous, liquidy, slippery, and stretchy. This type of mucus is most present because its primary job is to transport s***m.

Our cycles can give us so much insight with what’s going on in our bodies! DM to learn how to chart your cycle and learn about your hormonal health



This is not medical advice. Consult your provider if you are experiencing symptoms.

04/29/2026

If you find yourself with forward head and rounded shoulder posture all the time, try this:

1. Place your elbows by your side, bent at 90 degrees
2. Shrug your shoulders up
3. Rotate your arms out to the side
4. Slide your shoulder blades down your back
5. Tuck your chin slightly and gently tilt the crown of your head up
6. Relax your arms down

By improving the position of the cervical spine and shoulders, it allows for the muscles to be in a more supportive position—› less neck and scapular pain, fewer headaches, and better posture

04/04/2026

If you catch yourself sprinting to the bathroom or caught off guard with the sudden urge to p*e, try this out.

When you feel the urge:
1️⃣ don’t rush to the bathroom
2️⃣ take 3-5 deep, diaphragmatic breaths
3️⃣ calmly walk to the bathroom

Why does the work? This strategy…
✨ keeps the nervous system calm
✨ reduces pressure on your bladder
✨ helps your brain more accurately process the level of urgency
✨ makes your body realize you CAN make it to the bathroom

As a pelvic floor therapist, I utilize strategies like these in combination with manual therapy, neuromuscular retraining, and exercises to work towards total resolution of symptoms.



This is not medical advice. Consult your provider if you are experiencing symptoms.

03/04/2026

I am so excited to speak at Into the Well Collective TOMORROW, March 5th, about FEMM cycle charting!

Understanding your cycle is VITAL to understanding your health and can be so pivotal in providing you information to use to make the best decisions for you and your health.

Join us tomorrow! We can’t wait to see you!

Address

210 Park Boulevard Suite #107
Grapevine, TX
76051

Telephone

+18179884397

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