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!

04/07/2026

Preparing for birth?

It’s not just about doing more Kegels.

One of the most common things I hear is:
“Am I doing enough to prepare my pelvic floor?”
And the truth is—most people are focusing on strength…
but forgetting about relaxation.

Your pelvic floor isn’t meant to just tighten.

It needs to lengthen and respond—especially during birth.

And here’s something that often surprises people 👇

Your ribs and breath play a huge role in how your pelvic floor functions.

When your ribs move well and expand with your inhale, your pelvic floor naturally follows.

When they don’t… your body has a harder time adapting.

✨ This is why preparation isn’t about doing more—it’s about doing what actually works.

Whether you’re pregnant, postpartum, or just wanting to better understand your body, this matters.

If you’re looking for guidance and support through pregnancy and recovery, I’d love to share more about our Thriving in the 4th Trimester program.

04/03/2026

✨The Elevated Tension Check✨

This skill helps you take a deeper dive into your body and recognize when tension is building before it becomes a pain point. It also helps you understand how to relax those hard to relax areas because, spoiler alert, tightness doesn't always come from where you think it does! Give it a try and let me know what you think!

👇Comment “tension” below and we will send you a link to our newsletter or check out the link in our bio! Once the news letter goes out, you will have access to the elevated tension check audio!

03/30/2026

Pelvic floor tension doesn’t always come from injury.

Guarding patterns can develop from stress, posture, and breathing/movement habits over time. Chronic guarding can increase symptoms over time.

At Core Strong Physical Therapy, we take a whole-body approach to pelvic floor therapy, helping you understand your body and reduce tension safely.

📍 Ready to feel more at ease in your body?
Visit the link in bio to learn more.

03/27/2026

✨The power of Interoception✨

Many times, we feel tight or stiff but none of the stretches seem to help at all! This is because there has been a disconnection between our brain and the rest of our body. Not the conscious part of the brain. The part of the brain that controls our background noise.

Sometimes this background noise was set in place in an attempt to protect us from something a long time ago but the patterns aren't really helpful anymore.

One of the best things to help with this is understanding the Power of Interoception.

Interoception is the perception of what is happening inside of your own body —a vital starting point for change.

This basic skill is the building block to understanding how to relax tight parts of your body, how to feel and process your emotions and how to build your mind-body connection.

The activity: Tension Check👇

How to do it:

1️⃣ Set a timer for every 2 hours on your phone or watch.
2️⃣ When the timer rings, pause for 5-10 seconds and feel what you can relax in your body without changing your posture. (**This is a TENSION check, not a POSTURE check so don't change your posture, just relax what you can in the current posture you're in when your timer goes off**)
3️⃣ Any tension you let go of was unnecessary, subconscious holding patterns.

If you notice a certain place keeps showing up during your Tension Check, try noticing what emotions you were experiencing right before or during the tension check (ex: stress, anger, overwhelm, excitement, interest, eagerness, etc.). Next time you notice you're feeling that emotion, tune into the persistently tense area and see if you notice tightness and if so, can you relax it?

⚠️Stay tuned for next weeks video to take this a step further⚠️

03/23/2026

Many pelvic symptoms aren’t random—they’re patterns the body is trying to communicate.

At Core Strong Physical Therapy (Powell, OH) our holistic pelvic floor therapy team, helps patients develop body literacy, understand triggers that flare us, and build skills that support long-term healing.
Because the goal isn’t just relief—it’s confidence and autonomy in your body.

📍 If you’re looking for pelvic floor therapy that takes a whole-body approach, we’d love to support you.

Link in bio to learn more.

03/20/2026

✨Hip Strengthening-Clam Shell Progression
As a reminder, the muscles in the outside of the hip, responsible for stabilizing and rotating the hip, are immensely important for controlling the low back, pelvis, hip, knees, ankle and feet and weakness and lack of mobility in the hips can impact anything along this chain.

This week's movement is a Clam Shell Progression. Here’s how to do each movement👇

Level 1 Clam Shell:
🔹Lay on your right side with your knees bent and left leg stacked on top of the right leg
🔹Keeping your feet together and your body weight on the side/front of the right hip bone, lift your left knee toward the ceiling, as if your legs were a clam shell opening up
🔹Do 10-20 times then switch sides

Level 2 Clam Shells:
🔹Start in the same position as Level 1
🔹Keeping your knees together and your body weight on the side of your right hip bone, lift your left ankle toward the ceiling
🔹Do this 10-20 times then switch sides

Level 3 Clam Shells:
🔹Start in the same position as Level 2 and then raise your left leg up so that your left ankle and knee are at the same height as your left hip
🔹Keeping your thigh at the same height as your hip throughout the movement, rotate your left ankle up toward the ceiling (don’t let your left knee drop as you do this) and then rotate your left ankle down toward your right foot (don’t let your left knee raise upward as you do this)
🔹Rotating up and down with the foot counts as 1 rep. Do this 10-20 times then switch sides

Level 4 Clam Shells:
🔹Start in the same position as Level 3 and then move your left knee backward so that it is extended slightly behind your left hip
🔹Do the same movement as in Level 3 and don’t allow the knee to move up and down OR forward in front of the left hip
🔹Rotating up and down with the foot counts as 1 rep. Do this 10-20 times then switch sides
⚠️Sign up for our newsletter (link in bio) for tips on progressing each level⚠️

03/18/2026

Part 1: March Spotlight - How Health Anxiety Shows Up in the Body and What to do About it with Dr. Amy Durtschi

I had the joy of chatting with Dr. Amy Durtschi LPCC-S, PhD with about what health anxiety is, how it shows up in our bodies and what we can do about it.

Dr. Amy shares practical and straightforward options for helping manage anxiety on a day-to-day basis to reduce the buildup that can lead to more debilitating symptoms of anxiety.

She also shares with us her 5 main basic aspects of ourselves to manage (HALTO) so that anxiety management is, well, more manageable: Hungry, Angry, Lonely, Tired, Overwhelmed.

If you’re someone struggling with health anxiety, whether from your own personal experience or from a “borrowed” experience from someone else, you don’t have to continue to live in this constant state. Reach out to to see if they are a good fit in supporting you!

03/18/2026

Part 2: March Spotlight - How Health Anxiety Shows Up in the Body and What to do About it with Dr. Amy Durtschi

I had the joy of chatting with Dr. Amy Durtschi LPCC-S, PhD with about what health anxiety is, how it shows up in our bodies and what we can do about it.

Dr. Amy shares practical and straightforward options for helping manage anxiety on a day-to-day basis to reduce the buildup that can lead to more debilitating symptoms of anxiety.

She also shares with us her 5 main basic aspects of ourselves to manage (HALTO) so that anxiety management is, well, more manageable: Hungry, Angry, Lonely, Tired, Overwhelmed.

If you’re someone struggling with health anxiety, whether from your own personal experience or from a “borrowed” experience from someone else, you don’t have to continue to live in this constant state. Reach out to to see if they are a good fit in supporting you!

03/17/2026

Trauma-informed care isn’t standard in most physical therapy clinics — but it can make a huge difference in pelvic floor healing. Our approach integrates nervous system awareness, consent, and whole-body treatment to help patients feel supported every step of the way.

⭐️ Patient review: “My evaluation with Dr. Carrigan was great! I was very appreciative of her trauma informed care. She made the whole experience easy.”

📆 Book your evaluation today!

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⚠️

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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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