Centered Physical Therapy & Wellness, LLC, 101 E Main Street Ste 3, Waunakee, WI (2026)

Whether it be after injury, after pregnancy, or after some time off, Centered supports you in your movement journey.

09/01/2026

Ever wonder what a planned cesarean birth is like? This was my experience and is likely similar to others.

As a pelvic floor PT I felt more prepared for what to expect postpartum but was surprisingly nervous for the actual surgery and didn’t know what to expect. I am here to report, it was all good and I felt safe, informed, and no pain.

It is worth noting that this was just my experience and everyone’s journeys are a little different. Your experience may vary depending upon hospital system, mom & baby health, + individual circumstances.

Our experience was also altered a bit as we were admitted from maternal fetal medicine so we waited for about 6 hours in triage / labor and delivery unit and spent the longest available time in postpartum unit as our little one was in the NICU.

As a pelvic floor PT, a gentle reminder that if you have or have had a c-section, your postpartum recovery matters, you’ve had a major abdominal surgery, and early mobility / breathing / position / bowel & bladder support all matter.

Hope this helps if you have one coming up! If you’ve had one (and would like to share), what would you add? Share below!

▫️▫️▫️▫️▫️

08/25/2026

A friendly reminder that something is always better than nothing. Even a few moments throughout the day focusing on you and your postpartum recovery.

I am 3 months post cesarean birth and am still prioritizing mobility. I too find it so hard to find time to fit it in. Therefore, I keep it simple and focus on the same few movements most days.

This includes trunk and hip dynamic stretching as well 360 breathing. In these videos I also show a bit about scar mobilization with movement. This is one way to promote scar healing and mobility if you feel pulling or tension in and around your scar.

As always, this isn’t medical advice and if you’re looking for further support postpartum, please see a pelvic floor or perinatal PT. They will be immensely helpful in giving you a personalized approach to recovery and return to the activities you love.

What mobility feels good for you these days? Comment below!

▫️▫️▫️▫️▫️

Cat-cows, an obvious go-to. Always feel so good for me. I find the breathing into both the cat & the cow to feel so good.

Adductor rocks - hinging from your hips to feel a stretch in your extended leg. A gentle pull upwards at your scar can help to further improve tissue mobility and scar movement.

Kneeling hip flexor w/ similar scar mobilization. Key here: focus on tucking your tailbone under before sending your body toward. This will deepen the stretch. Moreso, relax your belly and inhale into this position, you will likely feel a really lovely stretch.

Side lean + 360 breathing - gosh side body breathing feels so.good. Think about reaching up towards the ceiling, relaxing your belly, and breathing into the street. Focusing on rib cage movement as you inhale to increase diaphragm movement.

08/17/2026

Hii, I’m Sarah - a pelvic floor and orthopedic physical therapist.

It’s been awhile since I’ve done a reintroduction so here’s the long story short (for once) of how we got here.

I started a PT practice two years ago with the hopes of supporting people in their journey with pelvic floor and orthopedic dysfunction. I am obsessed with being a PT and love everything about the work that I do and who I get to support, I truly feel so lucky.

Before that, I worked and lived in Milwaukee and Washington, DC which feels like a blip in time. This was after I went to UW-Madison and grew up in the Twin Cities.

I had a baby on the spring and have loved the journey of being a mom. I have always had such a huge appreciation for moms but since becoming one myself, I have even admiration for all moms do and accomplish while caring for themselves and their littles.

Thanks for being apart of my story. Whether you’re new here or have been around for a while, thank you. I am so deeply appreciative of you and your support 🫶🫶

▫️▫️▫️▫️▫️

08/10/2026

Just some rambly thoughts on being a new mom + returning to work and navigating all the emotions and thoughts that come with that.

TLDR: I’m so grateful for work that I love, the support that we have, and also it feels like a hard transition all the same. To all the moms doing it too, you’re doing a really good job.

▫️▫️▫️▫️▫️

08/06/2026

✨Scar tissue massage post cesarean birth ✨

“I just don’t really know what I’m doing” is something I hear a lot in my practice. There is fear, discomfort, sometimes sadness / grief that comes with having a cesarean scar and on top of navigating those emotions, there is taking care of the scar itself.

First and foremost, this isn’t something that you *have* to do. If you’re feeling uncomfortable touching your scar (for whatever reason) please find a PT who can help and support you in this way.

Secondly, the massage techniques in this video are best started around 10-12 weeks postpartum (pending good healing and clearance from your OB / birth provider). Pls pls ask your MD if these are helpful for you and supportive of your healing. And as always, this is just for educational purposes, this isn’t medical advice. You and your body deserve personal attention and guidance.

Okay, moving on. For scar tissue massage, gentle pressure is all you need. The goal is not to break up scar tissue, the goal is to get the tissues gliding and sliding over one another. When you get started with this, use a non-scented lotion / cream that you’re familiar with. We want to start to introduce multi-planar mobility to the scar to allow for more movements in the layers underneath.

To do this, start by bringing your cream along the length of the scar, honoring your body and its story. Then you can start performing small circles above the scar in the muscles of the lower abs. Then, finding the scar itself, try a few techniques and see how it feels. You can do small circles, up / down, gentle pull aparts, massage the length of the scar, + more.

This is gentle, it doesn’t take more than a few minutes, and can make all the difference in healing and tissue functioning.

What questions do you have for me? Always here to support you if you’re looking to start PT.

▫️▫️▫️▫️▫️

07/28/2026

✨ Core exercises I’m loving postpartum ✨

Before we get into why I love these I want to be abundantly clearly, you do not have to do these!! I know I likely contribute to the noise and advice on the internet which can feel overwhelming - I deeply get it.

I share because I hope it gives you ideas for things to try and opens up the opportunity to explore what feels good for you.

No, I do not do these daily. Maybeeee 2x a week? If I’m lucky I’ll sneak them in after a walk. Social media can make it seem like people are doing things every day when really it’s just the tiniest snapshot into the day. You’re doing the most mama, don’t let this be one other thing go add to your list unless you *want* the ideas.

Anywaysss, I love these core exercises and recommend them to patients often. Hands and knees position is incredibly functional and challenges not only the core but the shoulders and pelvis too. Side planked positions also improve our lateral strength and by adding a clam, improving hip and pelvic stability.

Questions? Let me know below! ⬇️⬇️

▫️▫️▫️▫️▫️

Address

101 E Main Street Ste 3
Waunakee, WI
53597

Telephone

+16087109885

Website

http://www.getcenteredpt.com/

Alerts

Be the first to know and let us send you an email when Centered Physical Therapy & Wellness, LLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Centered Physical Therapy & Wellness, LLC:

Centered Physical Therapy & Wellness, LLC