Rooted Wellness Physical Therapy

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Coral Gables, FL
Rooted Wellness Physical Therapy

Women's Health Physical Therapy specialized in pelvic floor, pregnancy, postpartum conditions

02/20/2026

If there is ONE thing I want you to remember when planning for labor it’s this:
Upright positioning and frequent movement. THATS IT.

Systematic reviews show that upright and mobile labor is associated with:

• Shorter first stage
• Fewer assisted deliveries
• Improved comfort
• Lower cesarean rates in some analyses

Upright = head and shoulders higher than hips.
Movement = either continuous motion or adjusting positions every 20–30 minutes.

That’s it.

You can do this unmedicated. You can do this with an epidural.

Save this for birth prep 🤍
And send it to someone who needs it.

02/05/2026

This is for my mamas that want to workout but just feel like it’s impossible with little ones!

As a lover of movement my entire life and being a physical therapist, its been hard to not get a chance to have the time for perfect hour long workouts since having kids 😵‍💫

In this season of two under two I’ve had to lower my expectations for what a workout will currently look like because otherwise it will literally just not happen!

So here is an accumulation of everything I’ve learned these past 5 months taking care of two babies while also trying to get exercise done for myself. I hope this helps other mamas out there struggling to get exercise in❤️

01/22/2026

A C-section is major abdominal surgery, and a “C-section shelf” is often the result of how the body healed, not something you did wrong.

Scar tissue mobility, pressure management, and core coordination all matter. For many people, these factors are modifiable, but they’re rarely explained or addressed in a clear way.

A women’s health physical therapist looks at how your scar moves, how you manage pressure in daily life and exercise, and how your core is coordinating after pregnancy and surgery. From there, care is individualized to support both function and appearance over time.

If you’ve been unsure what actually helps, this is one area where guidance can make a meaningful difference. Save this for later, or share it with someone who might need it! 🤍

11/24/2025

3 months of our little lady! 💕

10/23/2025

Spooky season or just another day in women’s health? 👻

09/23/2025

During labor, I leaned on my husband in more ways than one, from hip squeezes and breathing reminders to him letting me crush his hand through contractions (sorry Christian! 😅). His presence, encouragement, and advocacy gave me the strength to stay focused on bringing our baby into the world. I really couldn’t have done it without him ❤️

Whether your journey was unmedicated, with an epidural, or through a C-section, what’s one way your partner supported you during your labor ( or how would you love for them to support you)?

08/27/2025

Welcome to the world baby girl!

Our teeny tiny Nina Gabriella arrived on 8.23.25 (her due date!) and we’re all so in love. Ready for the beautiful chaos that is two under two 🥹

Can’t wait to share my birth story with you all! 🤍

08/01/2025

I can’t believe I’m in my 36th week of pregnancy already! This week for me marks the switching of gears to focus on preparing my body and mind for labor and delivery. So what am I up to these last few weeks?

1. Pelvic Floor Lengthening: I’m focusing on down training my pelvic floor with breathwork, visualization, and gentle stretching to help the muscles release—because we need mobility and softness for birth, not just strength.

2. Hip Mobility for Pelvic Opening: I’m working on hip mobility to help my pelvis open differently during each labor stage. Movement involving hip external rotation supports pelvic inlet opening in early labor, asymmetrical hip motions help mid-pelvis mobility, and internal rotation is key for the outlet during pushing. I want to give my body access to these positions when it counts.

3. Optimizing Fetal Positioning with Daily Movement: I’m prioritizing daily walking, hip birth ball movement, and staying aware of my alignment (especially avoiding too much reclining) to encourage baby into an optimal position for birth.

4. Perineal Massage: Starting gentle perineal massage to improve awareness, blood flow, and reduce risk of tearing during delivery. It’s not about making tissue looser—it’s about making it more responsive.

5. Nervous System Regulation & Mindset: I’m carving out time each day for nervous system support: deep breathing, guided relaxation, and gentle affirmations. Feeling safe, supported, and connected to my body is one of the most powerful birth prep tools!

Questions on anything I’ll be working on for these next few weeks? Let me know in the comments! In addition, if you’re already a mom, anything else you did during the last few weeks? Let me know!

05/29/2025

Your pelvic floor doesn’t need a rigid plan—it needs preparation and awareness.

This checklist gives you five ways to support your body, protect your pelvic floor, and enter labor with confidence.

Each of these steps is something we work on in pelvic floor PT—no one-size-fits-all advice, just tailored care based on your goals and body.

Let’s get your body ready, together! DM me for more info or sign up using the link in my bio.

05/15/2025

Doing kegels on your own? Read this first.

The advice to do kegels are everywhere - but that doesn’t mean they’re right for YOU.

05/08/2025

As someone that sees ALL the moms - pregnant, preparing for labor, right after a C-section, years after having their baby - the complete lack of support that I constantly see and hear about makes me SO upset.

I see the moms who are now dealing with complications that they wouldn’t have had if they had more support. I also see the moms that have been dealing with unnecessary symptoms for YEARS. It really really bothers me and I would love to understand why our system is like this.

As a mom myself, I’m lucky enough to be a pelvic floor therapist and know all the things I wish other moms knew. I’m aware of this blessing I have - and it’s why I try so hard to get the word out to other moms that it doesn’t have to be this way.

In honor of Mothers Day I’ll be offering a 10% discount for ALL of my services both in person and virtual. This includes Physical Therapy consults, birth preparation sessions (vaginal and C-section), and C-section scar sessions. This discount is valid only for sessions scheduled through the end of July with spaces limited and I won’t be having another discount until the holidays. If interested, please either comment “mom” in the comment section or as a DM so that I can provide you with more info ♥️

05/03/2025

Pelvic floor physical therapy during pregnancy is one of the most empowering things you can do — not just to treat symptoms, but to prevent them, prepare for birth, and feel more connected to your body every step of the way.

Whether you’re in the first trimester or approaching your due date, a pelvic floor PT can help you:
✨ Stay comfortable
✨ Move confidently
✨ Prepare for labor
✨ Reduce pelvic floor trauma
✨ Set yourself up for smoother postpartum recovery

This isn’t luxury care — it’s smart, informed, and proactive care.
If you’re pregnant or planning to be, consider this your sign to reach out to a pelvic floor PT.

If you’re currently pregnant or postpartum, did you go see a pelvic floor PT? Curious to know if it helped you! ♥️

Address

145 Madeira Avenue, Suite 101
Coral Gables, FL
33134

Telephone

+17864717510

Website

http://www.rootedmiami.com/

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