Elevated PT

10/09/2026

Peeing When You Lift Weights What It Actually Means. Full video today at 4pm on YouTube

10/09/2026

Pinching Pain in the Front of Your Hip? Try This! Full video today at 4pm on YouTube

10/09/2026

Is it actually safe to exercise in the first 6 weeks postpartum? While OB-GYNs often recommend holding off on full exercise while your muscles heal, these targeted, low-impact moves are safe and help restore mobility, coordination, and core control — without putting your pelvic floor at risk.

🔬 THE KEY PRINCIPLE
Even during the first 6-week healing window, targeted low-impact exercises are safe and beneficial for improving mobility, coordination, and contraction, helping prevent lower back and hip pain. Kegels specifically should be avoided during this early period, since the pelvic floor muscles need time to heal from stretching or tearing. Pregnancy also tends to alter posture and core activation, often causing people to bulge the abdomen outward instead of hollowing it in — so these exercises focus on re-learning how to draw the lower abdomen inward to restore proper core coordination.

🦵 WHO THIS IS FOR
✅ Postpartum recovery in the first 6 weeks
✅ Lower back or hip pain after pregnancy
✅ Anyone wanting to restore core coordination without doing Kegels
✅ People noticing abdominal bulging instead of proper core engagement
✅ Anyone easing back into movement safely after childbirth

✅ KEY EXERCISES
1. 360 Side Breathing — Lie on your side with your head supported in neutral alignment. Place a hand on the upper side of the rib cage and inhale deep into that side of the ribs (not the belly or shoulders), pulling the abdominals back toward the spine on the exhale. This expands the rib cage and stretches tight back and side muscles from pregnancy. Perform 5 breaths on each side.

2. Back Breathing — Kneel in front of a couch, table, or bed with hands resting on the surface, curving the spine into a "C" shape. Inhale deeply into the back (upper, mid, then lower), pulling the abdomen backward on the exhale. This stretches tight back muscles without pressuring the abdomen or pelvic floor — a safe alternative to child's pose.

3. Isometric Hip Abduction and Adduction — Lie on your side near a wall with hips and knees bent at 90 degrees. Level 1: lift the top leg to hip level, keeping the foot in line with the hip. Level 2: slightly lift the bottom leg off the floor and squeeze inward while holding abdominal tension. Hold 5–10 seconds (or 3–5 deep side breaths) to strengthen the outer and inner hip chains.

4. Yoga Block Inner Thigh (Adductor) Squeeze — Lie on your back with a yoga block, pillow, or rolled towel between your knees, feet and knees hip-width apart. Squeeze the block while drawing the lower abdomen and p***c bone up toward the belly button without bulging the stomach. Hold 5–10 seconds for 5–10 rounds to relieve tension in the back of the pelvic floor and return the pelvis to neutral.

This week’s video is: Postpartum Pelvic Floor Exercises Do This in the First 6 Weeks

Here’s what you’ll learn:

🧠 why are encouraged to wait to exercise after giving birth

💪 4 safe exercises you can perform in your first 6 weeks postpartum

🏃 the purpose of each exercise and compensations to avoid

📺 Watch it here: https://youtu.be/N3wC_iuqy1o

📌 CHAPTERS
00:00 – Introduction & Postpartum Healing Overview
00:52 – Why Avoid Kegels in Early Postpartum?
01:23 – Exercise 1: 360 Side Breathing
04:14 – Exercise 2: Back Breathing
06:22 – Exercise 3: Isometric Hip Abduction and Adduction
09:07 – Exercise 4: Yoga Block Inner Thigh (Adductor) Squeeze
10:44 – Conclusion & When to See a Pelvic Floor Physical Therapist

⚠️ If any exercise causes pain or discomfort, stop immediately and consult a physical therapist specializing in pelvic floor health.
This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.

Is it actually safe to exercise in the first 6 weeks postpartum? Wh...

10/09/2026

Ever wondered if you could do cupping therapy at home, even in the shower? Silicone cups are an easy self-massage tool you can use between physical therapy sessions or after discharge to release tension in your muscles, fascia, and ligaments.

🔬 THE KEY PRINCIPLE
Silicone cups work by creating suction that pulls up the underlying skin and muscle tissue, releasing tension in muscles, fascia, and ligaments. To prevent dragging and pain, apply a lubricant like lotion or soap (soap works well in the shower) so the cup can glide smoothly across the skin. Match your cup size to the area you're treating — larger cups work best for broad areas like the back or glutes, smaller cups suit areas like the shoulders, and the smallest cups are ideal for narrow muscles like the neck. Gliding the cup continuously along the tissue, rather than leaving it static in one spot, covers a broader area and minimizes the circular bruising that static cupping typically causes.

🦵 WHO THIS IS FOR
✅ Anyone wanting to release muscle, fascia, or ligament tension at home
✅ People between physical therapy sessions or after discharge
✅ Anyone looking for a convenient self-massage option (even in the shower)
✅ People wanting to minimize bruising compared to static cupping
✅ Anyone new to cupping and wanting to learn proper technique

✅ YOU SHOULD FEEL
Squeeze the silicone cup, place it onto lubricated skin, and release it to create suction that pulls up the tissue. Glide it continuously across the target area — hips, back, shoulders, or neck — rather than holding it still, to cover more ground and reduce bruising. A typical session should last about 3 to 5 minutes.

This week’s video is: Release Muscle Tension With This! Amazon Silicone Cupping Therapy

Here’s what you’ll learn:

🧠 what product can you use in the shower to release muscle tension

💪 how do silicon cupping tools help to relieve tension in muscles

🏃 the best technique to use silicon cups in and outside of the shower

📺 Watch it here: https://youtu.be/yssNbWV08I8

📌 CHAPTERS
00:00 – Introduction to Silicone Cupping
00:22 – Choosing the Right Cup Size
00:33 – Using Lubricant (Soap or Lotion)
00:41 – Application & Gliding Technique
00:53 – Minimizing Bruising vs. Static Cupping
01:24 – Targeting Specific Body Areas (Hips, Back, Shoulders, Neck)
01:31 – Benefits of Cupping in the Shower & Treatment Time
01:43 – Long-Term Benefits and Conclusion

⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.

Ever wondered if you could do cupping therapy at home, even in the ...

10/08/2026

If you have ever tried to get your own thumb into that spot between your shoulder blade and your spine, you know your arm does not bend that way.

This is what I recommend more than almost anything else, because there is nothing to figure out. Sit on the couch, hook it over your shoulder, find the sore spot and lean in.

10/07/2026

Being a small business means treating patients, networking, being a vendor, and making new friends all in one week.

It takes a whole team to show up as much as you need to in order to stay relevant.

We appreciate all our Doctors of Physical Therapy and their passion for the field and desire to make it better with mobile concierge PT.

Call/text 281-205-3643 to find out how Elevated PT is different than clinic PT.

10/07/2026

Good healthcare has gotten expensive.

We agree.

We are making BIG CHANGES to make higher quality mobile physical therapy accessible to more people!

Elevated PT is partnering with Cherry to create payment plan options accessible for all!

10/06/2026

Parkinson's can leave you feeling unsteady on your feet, especially with those side-to-side shifts.

This drill uses large, amplitude-driven movements, like a modified jumping jack, stepping out while your arms go up, then finding your center again each time. It builds the coordination and balance responses you need if you start to stumble.

Our mobile therapists bring this kind of targeted rehab right into your space, so you practice where you actually live and move. Dr. Bri focuses on the patterns that help you regain stability, and yes, we accept Medicare Part B.

10/05/2026

If your lacrosse passes lack power or control, your core training probably isn't sport-specific enough.

We set up in a tall kneeling stance with band resistance, stick in hand, just like in a game. Then we add the throwing motion, so you drive through your core, hips, and shoulders together while staying stable the whole way.

This is how athletes recover stronger and play better. We build sessions around the exact moves you need, right where you train.