Helen Kim, DPT PLLC

Helen Kim, DPT PLLC Telehealth, Physical Therapy, Pelvic Floor Therapy, Pregnancy/ Postpartum, Breast Cancer Rehabilitation, Lymphedema Treatment, Pilates, Yoga

Just because you've been cleared for exercise doesn't mean your body is ready to jump back into your old routine.Pregnan...
06/04/2026

Just because you've been cleared for exercise doesn't mean your body is ready to jump back into your old routine.

Pregnancy and delivery place significant demands on the core, diaphragm, and pelvic floor. Starting with the right foundation can help support healing, reduce symptoms, and improve long-term recovery.

Three great places to start:

3-Part Breathing
Reconnect your diaphragm, core, and pelvic floor through intentional breathing. Proper breathing helps restore coordination between these muscles and encourages relaxation and recovery.

Pelvic Floor Contractions
Gentle pelvic floor contractions can help rebuild strength and awareness after delivery. These should be pain-free and performed without squeezing the glutes or thighs.

Heel Slides
A simple movement that begins re-engaging the deep abdominal muscles while minimizing strain on healing tissues.

Recovery isn't about rushing back to exercise—it's about rebuilding from the inside out.

If you're experiencing leaking, pelvic pressure, pain, abdominal separation, or simply aren't sure where to begin, a pelvic floor physical therapist can help guide your return to activity safely.

If you have Ehlers-Danlos Syndrome (EDS) or are hypermobile, your pelvic floor may not function the way you’ve been told...
04/22/2026

If you have Ehlers-Danlos Syndrome (EDS) or are hypermobile, your pelvic floor may not function the way you’ve been told it should. Because EDS affects collagen and connective tissue, the pelvic floor often lacks stability and can be overactive, underactive, or uncoordinated—not simply “weak.” That’s why doing endless Kegels isn’t always the answer and can sometimes make symptoms worse.

Pelvic floor dysfunction in EDS can show up as leakage, pelvic pain, pressure, prolapse, or pain with intimacy—often earlier than expected. The key is a different approach: focusing on coordination, breath, and controlled stability, rather than just strengthening.

The goal isn’t to force strength—it’s to build support, control, and awareness in a body that moves differently.

Postpartum changes everything — including your s*x drive.After birth, estrogen levels drop, tissues are healing, and you...
04/13/2026

Postpartum changes everything — including your s*x drive.

After birth, estrogen levels drop, tissues are healing, and your body is often low on energy (especially with sleep deprivation or breastfeeding). all of that can impact libido, comfort, and overall connection.

One piece that’s often overlooked: nutrition.

What you eat can directly support recovery and hormone balance:

• Healthy fats → help support estrogen levels + natural lubrication
• Protein → essential for tissue healing and muscle recovery
• Iron-rich foods → help restore energy after blood loss
• Zinc → plays a role in hormone regulation and libido
• Hydration → supports circulation, energy, and overall function

This phase isn’t about rushing back — it’s about rebuilding from the inside out.

When your body feels supported, everything else follows.

Your body is doing a LOT during pregnancy—especially your spine. As your belly grows, your posture shifts and your low b...
04/10/2026

Your body is doing a LOT during pregnancy—especially your spine. As your belly grows, your posture shifts and your low back takes on more load… which is why that achy, tight feeling is so common.

The good news? Gentle movement + breath can make a huge difference.

Here are a few prenatal-friendly yoga poses that can help relieve low back tension.

1) Child’s Pose – opens up the low back and gives your spine a break
2) Cat/Cow – gently mobilizes the spine and relieves stiffness
3) Legs Up the Wall – takes pressure off the low back and pelvis
4) Seated Twist (gentle!) – helps reset posture and reduce tension
5) Supported stretches with props – because comfort matters more than pushing range

Focus on slow, deep breathing—especially into the back of your ribcage—to help your body relax into each movement.

This isn’t about doing more. It’s about creating space where your body needs it most 🤍

Your pelvic floor plays a major role in bowel function—whether you realize it or not. These muscles act like a gate. The...
03/24/2026

Your pelvic floor plays a major role in bowel function—whether you realize it or not. These muscles act like a gate. They help hold stool in when needed and relax to let it pass when it’s time.

When things are working well, bowel movements should feel easy, coordinated, and strain-free.
But when the pelvic floor isn’t functioning properly, you might notice:
• Constipation
• Straining
• Feeling like you didn’t fully go
• Urgency or leakage
• Pain with bowel movements

It’s not just about strength. It’s about timing and relaxation.

If your pelvic floor can’t fully relax, your body ends up working against itself—no matter how hard you push.

Healthy bowel movements rely on a simple combo:
pressure from your core + relaxation of your pelvic floor

If going to the bathroom feels like work… it might be time to look deeper.

Your pelvic floor is part of your core—and it’s working all day, whether you realize it or not.Don’t wait for symptoms l...
03/22/2026

Your pelvic floor is part of your core—and it’s working all day, whether you realize it or not.

Don’t wait for symptoms like leaking or discomfort to start paying attention.

✨ Prehab helps:
• Build strength + coordination
• Prevent pelvic floor issues
• Support pregnancy + postpartum
• Improve core stability

It’s not just about Kegels—it’s about learning to engage, relax, and breathe properly.

Strong ≠ tight.
Prevention is always easier than rehab 🤍

Bowel health is something many people don’t talk about — but it plays a huge role in how your body feels every day. If y...
03/14/2026

Bowel health is something many people don’t talk about — but it plays a huge role in how your body feels every day. If you deal with bloating, constipation, or irregular bowel movements, a few simple habits can make a big difference.

Here are 5 ways to improve bowel health:

• Eat enough fiber: Fruits, vegetables, whole grains, and legumes help keep things moving through your digestive system.
• Stay hydrated: Drinking enough water helps soften stool and makes bowel movements easier.
• Move your body: Regular activity stimulates digestion and supports healthy gut motility.
• Use proper bathroom posture: Keeping your knees slightly higher than your hips and leaning forward can help your pelvic floor relax.
• Don’t ignore the urge to go: Waiting too long can make stool harder and more difficult to pass.

Healthy bowel habits support your digestive system, pelvic floor, and overall wellness. Small daily changes can lead to big improvements.

Pelvic floor pre-hab is proactive care — not just kegels.During pregnancy, your pelvic floor supports increasing pressur...
02/28/2026

Pelvic floor pre-hab is proactive care — not just kegels.

During pregnancy, your pelvic floor supports increasing pressure, postural changes, and hormonal shifts. Training these muscles early improves strength, coordination, and the ability to both contract and fully relax.

Why it matters:
• Better bladder control
• Stronger pelvic organ support
• More efficient pushing mechanics
• Smoother postpartum recovery

Pre-hab means preparing before symptoms show up. Prevention > rehab. 💛

Balancing newborn life and self-care isn’t easy — but gentle, intentional movement can help your body recover and reconn...
02/27/2026

Balancing newborn life and self-care isn’t easy — but gentle, intentional movement can help your body recover and reconnect.

After your 6-week check-in with your provider, try focusing on breathwork, pelvic floor engagement, and deep core activation — these foundational exercises support healing without overwhelm.

1). Breathing with awareness — helps your diaphragm and pelvic floor work together.

2). Pelvic floor contractions — build strength and stability gently throughout the day.

3). Deep core activation — reconnects you to your transverse abdominis (your internal support system!).

Do these while baby naps or feeds — no gym required!

Remember: recovery is a journey, not a race. Be patient with your body and celebrate every moment you show up for yourself.

Pelvic girdle pain (PGP) is a common condition during pregnancy that affects the joints and ligaments supporting the pel...
02/23/2026

Pelvic girdle pain (PGP) is a common condition during pregnancy that affects the joints and ligaments supporting the pelvis. As hormones soften ligaments and your body adapts to a growing baby, the pelvis can become less stable — leading to pain or discomfort.

You might feel:
• Aching or sharp pain in the front of the pelvis (p***c bone)
• Pain in the low back or hips
• Discomfort when walking, rolling in bed, standing on one leg, or climbing stairs

This isn’t “just part of pregnancy” you have to push through. Pelvic floor physical therapy can help improve stability, reduce strain, and teach movement strategies that make daily life feel better.

Pregnancy should feel supported — not painful.

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