Arrow Pelvic Physical Therapy

12/02/2025

3 areas that you should be strengthening but maybe aren’t that could help decrease low back pain!

🍎 Intentional deep core work. “Strengthening your core” can mean a lot of things to different people, but it means one thing to pelvic PTs and that’s engaging pelvic floor, deep abs and diaphragm all together. Getting this right can be a game changer for helping to stabilize the low back.

✂️ Adductors. These guys just don’t get enough love. They tend to be quite tight and weak on most people so we love a Copenhagen plank which takes the muscles through a full range. Strengthening the adductors will help with your posture and take pressure off the low back.

🍑 Gluts. We love a hinge or a split squat where you can load your gluts while they are lengthened. A lot of glut exercises that are prescribed are all about “squeezing” the gluts like a bridge or a clamshell but they often miss the length component which is very functional. If are gluts can work better, our back doesn’t have to work as hard.

There’s a lot to low back pain and it goes beyond basic exercises and getting a snap crackle pop. We usually find ourselves working on the pelvic floor, tailbone, feet, breathing along with the areas mentioned in this video. This is holistic pelvic floor therapy!

11/26/2025

🍂 Happy Thanksgiving from Arrow Pelvic Physical Therapy! 🍂
We want to take a moment to say how truly grateful we are for each and every one of our patients. Thank you for trusting us with your care — it’s an honor to support you on your wellness journey.
A quick reminder: we will be closed tomorrow for the holiday, but we’ll be back in the clinic on Friday and will resume normal business hours next week.
Wishing you a restful, joyful holiday filled with good food, good company, and lots of gratitude. 🤎
— The Arrow Pelvic Team

11/17/2025

So grateful for the moms who trust us with their prenatal and postpartum care. 💛
Helping you feel supported, aligned, and confident in your body is why we do what we do.

Our comprehensive Pregnancy Wellness Program takes you through pregnancy feeling strong and prepared for birth into postpartum helping guide you through to returning to activity with confidence. We got you!

Visit our website and fill out the contact form to get started on our Pregnancy Wellness Program!

11/08/2025

it's the last day to vote!! Click the link below and show Dr. Beth some love

Dr. Bethany Nordahl is a trailblazer in women’s health and founder of Arrow Pelvic Physical Therapy, where she has brought advanced, holistic pelvic floor care to the Billings community.

Through her leadership and innovation, she has elevated the standard of care for women navigating pregnancy, postpartum recovery, and pelvic health challenges. After earning her Doctorate of Physical Therapy from Eastern Washington University, Dr. Nordahl pursued advanced training in pelvic floor rehabilitation and orthopedic therapy.

Her unique approach blends evidence-based science with compassionate, hands-on care, helping women achieve pain-free and leak-free lives. Since opening Arrow Pelvic PT, Dr. Nordahl has become a respected voice in the regional healthcare community. She regularly collaborates with local birth professionals, leads educational workshops, and mentors other clinicians seeking to expand their expertise in pelvic health. Her work has not only improved individual outcomes but also strengthened community awareness and advocacy around women’s wellness.

Outside of her professional achievements, Dr. Nordahl is a devoted mother of four, an avid horse lover, and an active member of the Billings community. Through her expertise, vision, and unwavering commitment to empowering women, Dr. Bethany Nordahl exemplifies the leadership and innovation celebrated by the Billings Gazette’s 40 Under Forty.

CLICK HERE TO NOMINATE:
https://billingsgazette.com/contests/40-under-forty/?contestId=094c383f-3f3f-6341-3f41-3f383f3f3f3f&nominee-details=3f3f3f62-3f3f-114a-3f3f-3f3f7f7c7e3f&showDetail=true

10/29/2025

✨Last-minute openings for dry needling with Dr. Megan! 💆‍♀️
If you’ve been dealing with tight muscles, tension, or pain—this is your sign.
📞Call or text 647-0011 to snag a spot before they’re gone!

10/20/2025

If you have leaking or increased pelvic pressure (like something’s going to fall out) when you do overhead movements, try these tips to help protect your pelvic floor!
1. Holding your breath (valsalva) is not the devil and has a place. If you do have pelvic floor symptoms with holding your breath, you may be putting too much pressure into the pelvic floor and may be having a hard time managing that. Try exhaling to take some pressure off 💨
2. Keep your ribs down as you move the arms over head. Bringing the arms overhead puts you into a rib flare which makes it hard to engage your core. Think ribs down to hips and you’ll feel your core engage.
3. Stack your posture. Shoving your weight forward places a lot of pressure on the pelvic floor which can cause leaking and prolapse symptoms. Stack it up and make your bladder happy.

Give these a try!

10/19/2025

✨Your body was made for this.✨
Birth isn't just about "getting through it"—it's about stepping into your strength with knowledge, tools, and confidence.

Our Pelvic Floor Birth Prep Class is designed to help you:
⚡️Harness your body's innate power in labor
⚡️Learn game-changing breath + movement strategies
⚡️Protect and strengthen your recovery
⚡️Step into birth feeling prepared, confident, unstoppable

This isn't just education. It's activation.
Because you're not just "having a baby" —you're owning your power. 💥

Your body is powerful. Join the Arrow Empowered Arrival birth class and let's prepare it together.
Space is limited to 5 couples. Use the link below or our bio to sign up today.

📅November 5 from 6-8pm (this the correct date NOT the 6th)
📍Arrow Pelvic Physical Therapy
✅ Sign up at

2-hour, expert led birth prep class.

10/19/2025

And then my phone died so you’ll just have to make an appointment and come see the finished product 😆

One thing about me is I’m gonna put the squat rack together myself. Gonna have hubby come check my work later though, no need to worry 💪