Emerald Physical Therapy and Strength Studio

Emerald Physical Therapy and Strength Studio Helping women run and lift weights without pain or peeing their pants 🙌

It's not the exercises that are making your prolapse worse, it's HOW you're doing them.Because the problem is that you'v...
07/20/2026

It's not the exercises that are making your prolapse worse, it's HOW you're doing them.

Because the problem is that you've been doing kegels, bird dogs and dead bugs, but no one actually taught you what it means to effective USE your core and pelvic floor muscles under load.

And that's exactly what I'm going to teach you how to do inside Stronger After Prolapse - our NEW workshop coming up on Saturday, August 8th.

This workshop won't just be information about prolapse or a list of rehab exercises.

You'll walk away knowing exactly how to:
💪 Reduce leaking, heaviness, and bulging during strength training.
💪 Build the core strength your body actually needs to squat, deadlift, and lift heavier without leaking, heaviness or bulging.
💪 Master breathing and bracing techniques that protect your prolapse your pelvic floor under load.
💪 Lift with confidence after prolapse without constantly wondering if you're making it worse.

If you're ready to stop organizing your workouts around your prolapse and feel strong, capable, and confident in your body, again, click the link in our bio or DM 'WORKSHOP' to get the link to register.

STRONGER AFTER PROLAPSE 💪Join me (Dr. Sam 👋) for an interactive workshop for women with prolapse who want to get back to...
07/19/2026

STRONGER AFTER PROLAPSE 💪

Join me (Dr. Sam 👋) for an interactive workshop for women with prolapse who want to get back to lifting weights without leaking, heaviness or bulging.

Inside this workshop, you'll learn how to:
💪 Lift weights with confidence after prolapse without constantly wondering if you're making it worse.
💪 Reduce leaking, heaviness, and bulging during strength training.
💪 Build the core strength your body actually needs to squat, deadlift, and lift heavier (bird dogs and deadbugs ain't it).
💪 Master breathing and bracing techniques that support your pelvic floor under load (kegels ain't it).
💪 Stop avoiding the workouts you love and start trusting your body again so you can feel strong, capable, resilient, and POWERFUL in your body again.

Investment is $17 and spots are limited so click the link in bio or DM us 'WORKSHOP' now to save your spot. 🚀

05/06/2026

This is a hill I will DIE ON.

‼️It’s not the strength training that’s making your prolapse symptoms worse‼️

Your symptoms keep coming back because no one taught you how to properly USE your core and pelvic floor in your workouts or in your daily life.

You can have the strongest pelvic floor in the world but if you’re not using your core muscles to counterbalance pressure in your workouts and daily life, all that pressure is gonna go straight down into your pelvic floor.

So many women avoid lifting heavier weights because they assume it’s damaging their pelvic floor, but it’s not.

If you’ve done pelvic floor PT in the past, but still can’t lift without the bulging or heaviness coming back, work with us.

Link in bio to schedule an appointment.

02/25/2026

Our small pelvic floor muscles can’t possibly counterbalance heavy weights on their own. Our CORE muscles are the ones responsible for supporting our pelvic floor when we lift.

You can have a vag of steel but if you’re not using your core, you’re still gonna have leaking, bulging, and heaviness when you try to go heavier.

Here’s how to brace your core when you lift:

👉To prepare for the lift, take a 360 degree inhale.

👉HOLD that breath as you tense your ab muscles as if someone is about to punch you in the stomach while making sure you’re not bearing down or pushing down into your pelvic floor.

👉HOLD that core tension throughout your lift.

This is a skill that takes practice but it’s exactly what helped me go from constant heaviness, spontaneous leaking and feeling like my baby’s head was still coming out of my vag to back squatting and deadlifting more than 100 pounds completely symptom free.

And it’s the same technique I teach my clients that helps them lift heavier, run faster and do box jumps again without leaking, heaviness or bulging.

When you’re ready to heal your prolapse for good so you can get back to lifting weights and strong, confident and fit in your body again - our NEW in-person prolapse program will help you get there.

We’re starting April 6th. DM me ‘POWER’ for the link to join the waitlist.

Here’s what I learned going through my own prolapse recovery as a pelvic floor physical therapist that helped me be able...
02/09/2026

Here’s what I learned going through my own prolapse recovery as a pelvic floor physical therapist that helped me be able to back squat more than 100 pounds without ANY heaviness, bulging or leaking.👇

Bird dogs and dead bugs are enough core strength if you want to lift 10 pound weights but if you want to lift heavier than that, we need your core and pelvic floor strength to MATCH the amount of weight you’re lifting.

Meaning, the heavier the weights are that you want to lift, the harder the core exercises you should be able to do.

When I finally challenged and progressed my core way beyond what I thought I needed, I was finally able to squat and deadlift more than 100 pounds without feeling the bulging.

I was able to do push-ups and heavy overhead presses without heaviness in my pelvic floor afterward.

I was able to sprint and do box jumps without leaking.

And this is the work we do with our clients at Emerald.

We’re not like traditional pelvic floor physical therapists who only give you kegels and breathing exercises.

We’re gonna challenge you and make sure you have the core, pelvic floor and full body strength you need to not JUST keep up with your kids all day but to feel like a strong, badass athlete in your workouts again without leaking, heaviness or bulging.

Link in bio to schedule an appointment.

02/04/2026

If you start now, your back pain will be gone in 6 weeks or less.

And in 12 weeks - you’ll be lifting, holding and carrying your babe for as long as they want without having to sit down bc your back is screaming at you.

You literally don’t have time to waste.

This age, this time is too precious.

At Emerald, we train for motherhood just like any other sport.

We’re not just gonna give you bridges and clamshells for your back pain becaaaaaause that’s not gonna help you cary a 30 pound toddler 24/7 through sickie season. 🫠

In our programs, you’ll be squatting, deadlifting, doing push-ups and building the strength and resilience your muscles need to ACTUALLY support your life.

When you’re ready to get strong AF so you can be present with your babies instead of constantly thinking about your back pain - click the link in our bio to schedule an appointment.

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110 Cedar Avenue
Snohomish, WA

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