Core Strong Physical Therapy

Core Strong Physical Therapy Revolutionizing Pelvic Health! We help you learn to understand HOW your body works and make it work for you!

We want to empower people to get back to the lives they want to live without being limited by pain, weakness, leakage, prolapse and more!

03/13/2026

✨Hip Strength- Side lying Abduction✨

This week’s movement is a great strengthening movement for the outsides of your hips. It is important that these muscles are strong because they control your hip stability, which in turn controls how your foot hits the ground. This means that every step you take, this muscle group is involved. In fact, this is such an important muscle group that I rarely see a person experiencing low back, hip, pelvic, knee, foot and/or ankle issues NOT have weakness here.

The move: side lying hip abduction raise (aka side lying leg raise)👇

How to do it:

1️⃣ Lay on your right side in a straight line all the way from your shoulders to your ankles (take a close look at this, many times we think we are laying straight but really we are still in a small piked position. You’ll need to be more extended than you think)
2️⃣ Focus on the bony part of your right hip. You should feel your body weight slightly to the front of the right hip bone and you want to keep your body weight slightly to the front of the right hip bone throughout the movement
3️⃣ Keeping your left leg straight, raise it upward and slightly backward to feel the muscles in the back/outside of the hip working
4️⃣ Do this 10-20 times then switch sides

⚠️Form Tip: If you shift your body weight to the side or back of the bottom hip or if you raise your top leg up and forward, you will not be working on the muscles that are intended to be worked on with this movement⚠️

03/09/2026

If you’ve tried Kegels and your symptoms haven’t changed… you’re not failing.

Pelvic pain, urgency, leakage, and tension are often rooted in protection — not weakness.

At Core Strong Physical Therapy, we look at the breath, nervous system, core, hips, and entire body because healing the pelvic floor means supporting the whole system.

You deserve care that sees the full picture.

Schedule a FREE 15 minute discovery call or evaluation today!

03/06/2026

This week's movement is a nice rest from last week's challenge and it feels so nice on those hip rotators that worked so hard to stabilize your pelvis during those airplane balance with rotation movements.

The move: Seated Windshield Wiper

How to do it 👇
1️⃣ Sit on the ground with your hands supporting you behind you, your knees bent and your feet set wider than your hips
2️⃣ Let both knees drop to the right side to feel a stretch along the outside of the hip, in the groin and maybe along the front of the thigh of your left leg and in the groin of your right leg
3️⃣ Then switch sides
4️⃣ To loosen things up in your hips and low back, do this 15-20 times to each side for 2-3 seconds at 80-100% intensity
5️⃣ To work on building deep flexibility in the muscles by doing 2-3 times on each side for 30-60 seconds at 50-80% intensity
6️⃣ To work even deeper into the hip by doing 1 time on each side for 3 minutes at 30-50% intensity

⚠️Form tip: the longer you hold a stretch, the less intensity you need to use or your body can fight against it and be counterproductive⚠️

#

03/02/2026

Your pelvic floor doesn’t just respond to exercise — it responds to your nervous system.

If your symptoms flare during stress…

If urgency increases when you’re overwhelmed…

If your bowels run amok…

If you’ve been told to “just relax” but your body won’t cooperate…

👉Your vagus nerve may be part of the story.

The vagus nerve helps shift your body out of fight-or-flight and into rest-and-repair. When that shift happens, the pelvic floor can soften, lengthen, and coordinate more effectively. Without nervous system support, strengthening alone often isn’t enough.
This is why our approach to pelvic floor therapy is catered to your individual needs and includes any mix of:

🔹breathwork
🔹manual techniques
🔹nervous system regulation
🔹corrective exercises
🔹mind-body connection training

Healing isn’t about forcing change. It’s about creating safety in the body.

Ready for whole-body pelvic care?
📆 Book now (link in bio): https://app.pteverywhere.com/corestrongpt/bookingonlinePtE

02/27/2026

Today’s stretch is more of an advanced movement than I typically give but hey! Let’s challenge the system!

Some people call this a “single leg RDL with rotation”. Some people call it a “hip opener”. I call it an “airplane balance with rotation”. At the end of the day, it doesn’t really matter what you call it. What matters is that you give it a try to really test your balance, core and hip strength, as this movement challenges multiple systems all the way from your foot to your shoulder and neck.

The move: airplane balance with rotation
Special appearance by Dr. Allison because her balance is better than Dr. Carrigan’s 😂

How to do it 👇

1️⃣ Standing with erect posture, move into a single leg hinge, lifting your right leg back behind you as you drop your torso to be parallel to the ground, spreading your arms out to the side in a “T” position. As you do this, keep a straight line from the shoulders and mid back all the way down to your right foot.
2️⃣ If you’re familiar with weight lifting, you will now be in a single leg RDL with your arms out to the side. If you’re familiar with yoga, you will now be in a warrior 3 position with your arms out to the side
3️⃣ Maintaining this hinge position with your chest parallel to the ground, slowly turn the torso to face the right side of the room while balancing on your left leg
4️⃣ Slowly turn your torso back to face the ground so that you return to your single leg RDL/warrior 3 position
5️⃣ Slowly hinge back upright, standing up tall and bringing your right foot back to the ground
6️⃣ This is 1 rep. Try 8-12 on each leg

⚠️Form tip: attempt to maintain your balance throughout the whole movement and maintain a straight line from the shoulders through the raised leg.⚠️

02/23/2026

Dryness. Burning. Pain with pe*******on.
Taking longer to feel aroused.
If you’ve ever wondered, “Is this normal?” — you’re not alone.
These symptoms can affect anyone and are often connected to pelvic floor muscle tension, hormonal changes, stress, or nervous system overload. They’re common… and they’re treatable.
You don’t have to push through discomfort or assume it’s “just aging.” With the right support, s*xual health and intimacy can improve at any stage of life.
Your body isn’t broken — it’s communicating. 💛
📍 Core Strong Physical Therapy Powell, Ohio
✨ DM us or schedule a consultation to learn how pelvic floor therapy can help.
*xualhealth

02/20/2026

✨Ankle Mobility✨

Last week we discussed how to check your ankle dorsiflexion range of motion. This week we will discuss what to do about it if this range of motion is not where you need it to be.

As a quick reminder, ankle dorsiflexion is the movement where you pull your toes back toward your shin. This movement is essential for deep squatting, going up and down stairs, getting up and down from a low chair/toilet set/car seat, and walking. If we don't have enough motion here, we compensate at our hips and low back which puts additional strain on the pelvic floor. It's also important to remember that deep squatting is one of the best movements we can do for pelvic floor mobility and function. If we don't have the ankle motion for this, we are leaving a highly beneficial exercise on the table.

The move: Dorsiflexion ankle mobilization 👇

How to do it:
1️⃣ Grab a thick band like a pull up assistance band (I like the brand SUNPOW but any brand can work)
2️⃣ Anchor the band around a solid surface at ankle level behind you (you can use a pole in your basement, a weight/squat rack, a rig)
3️⃣ Kneel on the ground with your right leg in front and the left knee on the ground
4️⃣ Loop the band around front of the right ankle and step forward until there is moderate to strong tension on the band
5️⃣ Keeping your right heel on the ground, shift your weight forward so that your right knee moves past your right foot
6️⃣ Do this 10-20 times and then switch sides

02/18/2026

February Spotlight Part 2- Perimenopause, Intimacy and Pelvic Health with Jodi Gibbs

Today I had the privilege of speaking with Jodi Gibbs PA-C with all about perimenopause and how our hormonal changes can affect our mental, tissue and hormonal health.

Jodi shares with us how to safely start your hormonal journey (yes, even with a history of cancer), the differences between pills, creams and gels, and why so many people would benefit from vaginal estrogen for pelvic pain and s*xual drive.

If you think you might be experiencing perimenopause, are having an undesired change in your s*x life, or are having pelvic pain despite working with a pelvic floor therapist, give a call to see if they would be a good fit in supporting you!

health

02/18/2026

February Spotlight Part 1- Perimenopause, Intimacy and Pelvic Health with Jodi Gibbs

Today I had the privilege of speaking with Jodi Gibbs PA-C with all about perimenopause and how our hormonal changes can affect our mental, tissue and hormonal health.

Jodi shares with us how to safely start your hormonal journey (yes, even with a history of cancer), the differences between pills, creams and gels, and why so many people would benefit from vaginal estrogen for pelvic pain and s*xual drive.

If you think you might be experiencing perimenopause, are having an undesired change in your s*x life, or are having pelvic pain despite working with a pelvic floor therapist, give a call to see if they would be a good fit in supporting you!

health

02/16/2026

Sexual dysfunction can affect men and women—and it doesn’t always look obvious.
It may show up as:

• Discomfort during intimacy
• Changes in arousal or sensation
• Pelvic pain before, during or after
• Difficulty with erections or or**sm

These experiences are common and often connected to pelvic floor muscle function, stress, or hormonal changes.

Pelvic floor therapy helps by:
• Improving muscle coordination
• Supporting blood flow and relaxation
• Addressing root causes—not just symptoms
• Aligning care with your personal intimacy goals

📍 Pelvic Floor Physical Therapy in Powell, Ohio
✨ Support for every stage of life

02/13/2026

✨Secret to squats✨

Have you ever stretched and stretched and stretched your hips but still not been able to do a full depth squat?

If this sounds like you, the issue could be in your ankles, not your hips! Why is this important? Because deep squatting is one of the best ways to improve and maintain pelvic floor function by keeping your hips and pelvic floor mobile and strong!

👇How to test if you're limited by your ankles instead of your hips? 👇

1️⃣ Stand barefoot next to the wall with the outside of your foot touching the wall
2️⃣ Place a marker on the ground to mark the spot where your big toe is
3️⃣ Step away from the wall and turn to face the wall
4️⃣ Line the big toe of your right foot up with the marker
5️⃣ Drop down to your left knee
6️⃣ Keeping your right heel on the ground, lunge yourself forward to see if your knee can touch the wall
7️⃣ Now do the same thing with the other leg

⚠️Stay tuned for next weeks exercise to address any limited mobility⚠️

02/09/2026

Every body is different, and intimacy is not one-size-fits-all.

What feels supportive, comfortable, and connective will look different for each person and each season of life.

Pelvic floor therapy meets you where you are—helping you understand your body, reduce discomfort, and work toward your personal intimacy goals, whether solo or partnered. Your body isn’t broken; it’s adaptable, capable, and worthy of care. 💗

Address

3831 Attucks Drive, Powell
Columbus, OH
43065

Opening Hours

Monday 6am - 5pm
Tuesday 6am - 5pm
Wednesday 6am - 5pm
Thursday 6am - 5pm
Friday 6am - 5pm

Telephone

+16149497328

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