http://restorephysicaltherapy614.com/

Restore Physical Therapy, LLC, 73 N High Street, Gahanna, OH (2026)

02/13/2026

Movement is medicine, especially during pregnancy 🤰

I can confidently say I’ve been able to stay pain-free this entire pregnancy thanks to regular movement and incorporating strength training to support my changing body at least 3-4 days/week. This combined with regular chiropractic care in the 3rd trimester has helped me stay active and pain-free and prepare for birth the best I can!

In these last weeks of pregnancy, I’ve been focusing on moving my body in ways that feel good and also support preparing for birth. Some of the things these exercises incorporate include:

✅Squats to support opening the pelvis and getting baby to engage
✅Lateral movements like the elevated lunge & lateral hip shifts to open the mid-pelvis
✅Hip shifting to open the posterior pelvic floor
✅Deep core connection to continue maintaining strength and coordination of my deep core system (Your deep abs can assist your uterus in the pushing phase of birth)

*I always start and end my workouts with pelvic/hip mobility exercises & pelvic floor relaxation post workout!

🤰When you have a plan to follow & know what exercises you should be training, you can continue to move your body throughout your entire pregnancy! Things may change with each trimester, but having a plan from a pelvic health PT helps take the guesswork out of exercise in pregnancy!

🫶🏻Follow .physicaltherapy614 for more holistic pelvic health education through all seasons of Motherhood!

02/12/2026

The Miles circuit is a circuit of three positions or exercises with a goal of getting baby in an optimal position for labor and birth (aka LOA/Left Occiput Anterior)!

1️⃣Step 1: Open-knee chest

*Ideally, your chest is as low as possible to the floor or bed and your butt as high as you can get it. It can be helpful here to have support. Stay here for 30 minutes.

2️⃣Step 2: Exaggerated left side lying

*Roll to your left side and bring your top leg up as high as possible keeping your bottom leg straight. Use a lot of pillows if needed as you want your right leg up toward your head as much as possible. Stay here 30 minutes.

3️⃣Step 3: Moving/lunges/curb walking/asymmetric movement

*The goal here is put the pelvis in asymmetrical positions and be upright moving for 30 minutes to give baby a chance to move down. You can do sideways stair walking (shown here), lunges, curb walking outside, etc.

🤰Did you do the Miles circuit in your late pregnancy or early labor?! How did it help you??

🫶🏻Follow .physicaltherapy614 for more holistic pelvic health and wellness tips for all seasons of Motherhood!

02/04/2026

5️⃣ things I’m doing in the last weeks of pregnancy to prepare for labor/birth

1️⃣Daily pelvic and hip mobility exercises

Baby has to engage in the pelvis, descend, and rotate through the pelvis during labor. It’s important to ensure we have access to all different levels of the pelvis to support this process. I feel my best when I add in these exercises both morning and evening and know they are helping prepare my body physically.

2️⃣Perineal massage 2-3x/week

Most of the research on perineal massage is with first time births, however even though this is my 3rd, I find perineal massage beneficial for practicing my deep breathing and pelvic floor relaxation, releasing tension, and preparing the pelvic floor muscles to be stretched during birth.

3️⃣Drinking NORA tea and eating dates daily

NORA tea can help tone the uterus for birth, improve sleep, reduce risk of postpartum hemorrhage, and offers mineral rich hydration! Dates have been shown to improve chances of spontaneous labor, help soften the cervix, and shorten the first stage of labor!

4️⃣Spending time in specific prayer for labor/birth, the baby, etc.

Preparing our minds for labor and birth is often something we overlook, but it is equally if not more important than preparing our bodies for labor/birth. Your mind is so powerful when it comes to how you experience contractions and how you view labor and birth.

5️⃣Listening to positive birth experiences

I have been loving the Pain Free Birth podcast and listening to all of these amazing, positive birth experiences to keep my mind in the best place when it comes to labor/birth.

🤰What else would you add to this list that helped you prepare for labor/birth?! I’d love to hear from you!! Drop them below in comments 👇🏻

🫶🏻Follow restore.physicaltherapy614 for more holistic pelvic health and wellness education through all seasons of Motherhood!

01/30/2026

Come workout with me! 38 weeks with Baby #3 🤰

✅Save this workout for later!

Superset #1:
1️⃣Squat to banded row x 8 per side
2️⃣Standing hip shift on yoga block x 8-10 per side

Superset #2:
3️⃣Dumbbell deadlift x 8-10 reps
4️⃣Staggered stance hinge to banded row x 8 per side

Superset #3:
5️⃣Lateral lunge hip shift x 8-10 per side
6️⃣Quadruped deep core + ball press + hip extension x 6 per side

Some of the things we’re focusing on in this workout to prepare your body for labor/birth:
✅Squats to open up the top of the pelvis
✅Deadlifts and hinges to open up the bottom of the pelvis
✅Hip shifts to open up the back of the hip and pelvic floor & lateral movements to open the mid-pelvis
✅Deep core connection and coordination to keep your breath, deep abs, and pelvic floor coordinating properly

🤍Did you find this helpful?! Be sure to like, comment, or share with a friend!

🫶🏻Follow .physicaltherapy614 for more holistic pelvic health and wellness education through all seasons of Motherhood!

01/23/2026

🤰Here are a few exercises that I’ve been including in my workouts in the 3rd trimester focusing on deep core connection and pelvic stability!

Training the core might look different for everyone during pregnancy, but you do not have to stop training your core during pregnancy.

Your deep core system is made up of:
▶️Diaphragm
▶️Deep abs (transverse abdominis)
▶️Pelvic floor
▶️Multifidi (small stabilizing muscles of the spine)

These exercises are prioritizing training this deep core system and muscles around the pelvis to keep you pain-free and feeling connected to your deep core as much as possible as the abdominals are being lengthened throughout pregnancy.

1️⃣Modified adductor side plank — Deep core + obliques + adductors = a great way to train the deep core and adductors for pelvic stability

2️⃣Quadruped deep core + adductors + cross body pull down = training the anterior oblique sling and getting the deep abs and pelvic floor coordinating properly; ‘hug baby up and in’ with each exhale

3️⃣Tall kneeling pallof press stir the pot = Anti-rotation + deep core + stability — Focus on not letting your low back arch excessively or ribs flare as you are ‘stirring the pot’ and not letting the band pull you towards its anchor

4️⃣Band resisted bird dog row = Deep core connection + getting the lumbar multifidi and glutes working

✨What questions do you have about training your core during pregnancy or what else do you want to see?! Drop them below!!

🫶🏻Follow .physicaltherapy614 for more holistic pelvic health and wellness education through all seasons of motherhood!

01/14/2026

Have you been told to eat dates in the last weeks of pregnancy?! Let’s chat about the WHY behind this recommendation!

▶️The research mostly shows eating 6 dates/day (or around 70 grams) starting at 36 weeks of pregnancy may help prepare the body for labor!

The benefits include:
✅Cervical ripening (dates may help soften and dilate the cervix)

*One study showed that those who consumed this amount of dates daily after 37 weeks had a 50% higher Bishop score (a measure of cervical readiness)!

✅Shorter labor

*Studies show those that eat dates in the final weeks of pregnancy have a shorter first stage of labor (ie they reach full dilation faster)

✅Reduced need for induction

*Studies show higher rates of spontaneous labor with date consumption and less need to augment labor with pitocin

✨Dates are also full of fiber, potassium, and magnesium and help support uterine function, energy, and digestion!

▶️What questions do you have about consuming dates in the last month of pregnancy?! Drop them below!

12/16/2025

Come make my favorite protein bite recipe with me + add some dye-free Christmas sprinkles for a fun holiday twist🎄

I’m always looking for healthier, homemade snacks that are easy to prep AND that my kids will eat! These ingredients are much better than most store bought brands of granola bars or bites and they’re super easy to make! My kids love to help too!

The vanilla protein powder packs in grass fed beef protein and makes the flavor SO good!

🎄Comment “PROTEIN” for the link to the recipe I follow and for the protein powder I use!

12/09/2025

The 3rd trimester can bring on common aches and pains, but these don’t have to be your new normal!

🤰Working on specific, intentional breathing and mobility exercises as a part of your regular routine can be a key part in allowing you to stay active and pain-free.

✅Save this mobility routine for later & give it a try to keep your body feeling strong and pain-free during pregnancy!

1. Rib cage smash x 4 breaths per side
*Place yoga block under one side/rib cage & shift top knee forward. Inhale into rib cage. Exhale all the air out. Keep tension in abs as you inhale again.

2. All fours breathing with hip shift x 4 breaths per side
*Elevate one knee. Inhale into back body & butt. Exhale all air out and hug baby up and in as you shift a bit more over that knee. Inhale through nose.

3. Quadruped hip shift with knee elevated x 8 per side
*Focus on squeezing ball between knees and shifting one knee slightly higher than the knee elevated on yoga block

4. Half-kneeling adductor rocks x 8 per side

5. 90/90 hip switches x 8 per side

I love helping women stay strong & active throughout pregnancy, postpartum, and beyond! Reach out for scheduling a 1:1 session!

12/05/2025

If you are not able to find internal rotation and length in the glutes, then the low back will compensate, leading to pain and discomfort in the low back.

✨Also, if we’re not finding adequate length to the glutes, they will struggle to work and grow when attempting to strengthen them!

✨This is often the missing piece to so many of the women who walk through my door who strength train regularly, yet never feel their glutes actually working. They often have minimal glute muscle mass and deal with low back tension or pain.

▶️Once we get them finding internal rotation and lengthening first of their glutes, the glutes are actually able to work how they are supposed to! Then, we can progressively load and strengthen them!

✅Ready to get rid of your low back pain & get those glutes feeling stronger?! Link in bio to contact me!

Restore Physical Therapy, LLC

02/13/2026

02/12/2026

02/04/2026

01/30/2026

01/23/2026

01/14/2026

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