Restore Physical Therapy, LLC, 73 N High Street, Gahanna, OH (2025)

10/30/2025

Struggling with pelvic pain, low back pain, or SI joint pain?!

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1️⃣Sacral mobilization on foam roller

*The foam roller applies some pressure to the sacrum while doing alternating knee to chest to apply a gentle mobilization to the sacrum!

2️⃣Quadruped hip shift with knee elevated

*Hip shifting can help to unstick the sacrum & improve hip and pelvic mobility! We get some opening to the back of the hip and pelvic floor, which makes for happy hips AND a happy pelvic floor!

3️⃣SL bridge with glutes + adductors

*Here we can bias one leg at a time typically without flaring up pain! By adding the foam roller against the wall, the inner thighs (adductors) are working with the glutes which is great for pelvic stability!

🫶🏻Save these for later & be sure to tag me if you give them a try!

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10/23/2025

Intentional breathing exercises can be a game changer for common aches and pains during pregnancy! They also help reduce compression in certain areas and improve expansion of the rib cage! We can use specific positions to bias getting our air certain places to really bring balance and ease to the body and movements!

Here are 3 of my favorite breathing exercises for pregnancy/postpartum:

1️⃣Rib cage smash = Lateral rib cage expansion

*Lie down on one side with knees bent & foam roller between knees. Place yoga block under rib cage. Shift the top knee forward and reach with top arm. Inhale through nose into side body/rib cage. Exhale all air out long and slow until side abs kick on. Keep the tension in the abs as you inhale again through the nose feeling the rib cage expand and fill with air. Repeat.

2️⃣All fours breathing with hip shift = Posterior pelvic floor release

*Here we are biasing getting our air into the back of the pelvic floor and bottom of the pelvis!

*Elevate one knee on a yoga block in hands and knees. Shift weight over to that side. Slightly tuck pelvis under. Inhale through nose breathing into your back and back of the hip/pelvic floor. Exhale all the air out long and slow and gently shift towards the elevated knee a bit more. Hold this position and keep tension in the abs as you inhale again through the nose feeling the air go into the back of the hip/pelvic floor.

3️⃣Child’s pose breathing for back expansion = Back rib cage expansion

*Assume modified child’s pose position folded over a pillow allowing spine to round. Inhale through nose feeling air go into back body/rib cage. Exhale all air out long & slow as if fogging a mirror. Keep the tension in the abs as you inhale again feeling the air go into the back body. Repeat.

✅Did you give these a try?! Be sure to tag me if you do!

🫶🏻Follow .physicaltherapy614 for more holistic pelvic health education, exercises, and wellness tips through fertility, pregnancy, postpartum, & beyond!

09/16/2025

Bladder pain can be extremely frustrating & can often lead to lots of visits to urgent cares or doctors offices only to have a UTI ruled out, which has you leaving even more frustrated!

The good news is ✨pelvic floor therapy✨ can help!

If you experience bladder pain, some questions to ask yourself that can help give you some insight on contributors to your symptoms are:

▶️Do you have at least 1 bowel movement daily?!

Constipation can be a huge contributor to bladder symptoms & is one of the first things we need to address to improve symptoms!

▶️Do you p*e ‘just in case’ regularly?!

The occasional just in case p*e is totally fine, but if you’re consistently p*eing before your bladder is actually full, it can lead your bladder to send you signals earlier and earlier leading to urinary frequency and even urgency that might feel like a UTI.

▶️Do you have abdominal or pelvic floor tension?!

Are you constantly sucking in your belly or have a workout program heavily focused on abdominals?! Do you also experience painful in*******se or pelvic floor pain?! Tension in these muscles could be contributing to your bladder symptoms.

✨Pelvic floor therapy with a holistic approach can help you get to the root cause of your symptoms & we can treat this with things like: manual therapy to the pelvic floor and abdominals, bladder retraining, dry needling, specific exercises, cupping therapy, etc.

🤍Follow .physicaltherapy614 for more holistic pelvic health education!

Address

73 N High Street
Gahanna, OH
43230

Telephone

+16144704521

Website

http://restorephysicaltherapy614.com/

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