Motivate Therapy

06/05/2026

Here are some great tips from our pelvic floor experts especially for when getting nearer to the end of your pregnancy and preparing for delivery. Movements designed to allow your pelvis to be mobile while coordinating your breath and improve ease of movement throughout daily activities and also during delivery.

Side Sit Hip Stretch
Place your feet wider than hip width in front of you. Then, place your hands behind you and lean backwards as needed.
Maintain your back straight and chest sticking out.
Relax both knees towards the floor towards the same side.
Repeat on the other side.
** Keep your buttocks on the floor as you move your knees from side to side **

Deep Squat and Side to Side Swing
Begin seated on a stool and holding into a bar/kitchen counter.
Use your leg muscles and arms (if needed) to bring yourself into a deep squat. Remain in this position for 3-5 deep breaths.
Side-to-Side Swing: Beginning in the deep squat position, swing from side to side. Maintain your back in line and the gaze downward in front of you.
Optional: “mooo” as you exhale at either the deep squat position or when moving from side to side, allowing your abdomen to gentle expand rather than tighten.
As always, trust your body.

**Disclaimer: As with all exercise programs, when using our exercise programs and videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Motivatetherapy.com will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.

05/30/2026

Improving your leg strength and blood circulation will be important through your pregnancy. Using a Swiss Ball for support this routine can be done throughout pregnancy and during birthing. Practicing slow, deep breathing coordinated with each motion.

Rebounding and Walking In Out
FORWARD Rebounding
Begin in half kneel, back foot flat. Hands on the Swiss ball for support and stability.
Push w/ front foot, “rebounding your body b/t the front and back feet.
Try to find a circular motion w/ body as you move forward and back.
WALKING IN OUT
Keep you back leg/foot where it is, slowly “walk” front foot toe in and toe as you rebound/weight shift forward/back.
End with the lunging foot aligned with knee on floor.
SIDE Rebounding
Push w/ front foot, “rebounding your body from the side to the center.
Your toes should be pointing so the side and the knees aligned.
Repeat this full sequence on the other side.

Disclaimer: As with all exercise programs, when using our exercise programs and videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Motivatetherapy.com will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.

05/23/2026

Regardless of which stage of your pregnancy you’re in, your back and adductor leg muscles will appreciate stretches or movements that are outside normal daily movement. Try this stretch to alleviate low back and inner thigh tension.
The importance behind this exercise lies in increasing your ability to maintain hip joint stability. When your inner thigh and back muscles are thigh, you are more susceptible to movement compensation such as when squatting. Hence, it is important to stretch these muscles and alleviate the tension that they hold during your pregnancy.
Tabletop Stretch
Begin by stepping legs shoulder width apart or wider:
Rest head and chest on forearms on Swiss ball.
Allow low back to completely relax.
Breathe: 3-5 slow, deep breathes
Movement 1: As you exhale, slowly drop one hip towards the floor. Breathe through stretch of inner thigh on same side hip that is being dropped and shifted. Do not rotate chest or trunk nor raise the hips up towards arm pits.
Return back to center before shifting to other side
Movement 2: Bend the opposite knee to deepen the stretch of the opposite leg.
Do what feels best, long holds or just moving side to side. Listen and trust your body.


Disclaimer: As with all exercise programs, when using our exercise programs and videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Motivatetherapy.com will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.

05/16/2026

05/12/2026

🔥😍 Way to SelfCare! Pelvic floor therapy is a natural, conservative approach to SelfCare using your mind and body to heal itself through awareness of habits. Motivate's pelvic floor therapy experts are here to support you throughout the entire peri-natal process.

05/09/2026

Pregnancy is a beautiful process that brings a lot of changes. While these changes can be challenging, you do not have to figure everything out on your own. Your Motivate team of pelvic floor therapy experts are here to guide you through the entire process, allowing for not only a successful prenatral epxerience but improved recovery as well.
Over the next weekswe will explore important points of awareness, tissue manipulation for relieving pain, how to build strength, and improve mobility. Education is power.

03/31/2026

🔥😍 Way to SelfCare! Therapy is a natural, conservative approach to SelfCare using your mind and body to heal itself through awareness of habits.

03/28/2026

Upper back strength is AS important as lower abdominal strength for daily, functional tasks.

The following sequence, using a cane, walkingstick or broomstick, can help strengthen and increase the range and flexibility of your shoulders which include, waist, upper to lower back, neck, rib and chest muscles.





**Disclaimer: As with all exercise programs, when using our exercise programs and videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Motivatetherapy.com will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.**

03/24/2026

It is important to maintain a good posture while you work on strengthening your muscles. This sequence of exercises requires the engagement of core, arm, and back muscles. In addition, remember to keep the shoulders away from the ears, as your arm moves up and down.

Use a broomstick to help you engage the scapular muscles and keep your chest open. Make sure to grip further than shoulder width apart. Shoulders are down and away from the ears and shoulderblades on the pockets.

Disclaimer: As with all exercise programs, when using our exercise programs and videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Motivatetherapy.com will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.