124 Physio & Wellness, PLLC

124 Physio & Wellness, PLLC Where pelvic health PT meets nutritional counseling to provide a holistic approach to wellness.

02/22/2026

Here’s my soap box on kegals.. they are not inherently bad, but they are overused and under-explained. When I have someone come in with urinary leakage - I have a lot of questions! A few of my go-to’s…

✨When is the leakage happening?
✨How often? How much?
✨Are you wearing pads?
✨What are your urinary and bowel habits?
✨What do exercise, sleep, diet, and stress look like?
✨ Do you experience pain or urgency?
✨Any past births, injuries, conditions, or surgeries?

And that’s all before we do a physical assessment of the pelvic floor which gives so much more insight to what is going on and the potential driving factors for YOUR incontinence.

If I do have a patient who may benefit from traditional kegals, I tend to use them more as a coordination exercise, and they certainly are not the ONLY exercise given to fully resolve symptoms and address underlying dysfunction.

💥 It’s just not that simple. It’s multifactorial.
And we have to treat it that way. 💥

Bottom line: go see a pelvic floor PT who can help identify what the cause of YOUR incontinence is and create a treatment plan tailored to YOU.

🧼 Okay, soap box over 🧼

02/13/2026

Now I would love to take credit for this phrase, but it is one of the best analogies I have heard related to this topic!

🩸The quality of your me**es is a HUGE indicator of what is going on in your body hormonally.

✨We can gain so much insight into your overall health when you are accurately charting your cycle. And then use this information to determine potential abnormalities and create a plan to help you achieve hormonal balance. ✨

**es cycle charting CenteredCycle pregnancy postpartum pelvicfloor physicaltherapy

02/13/2026

Let’s talk about some causes of urinary incontinence!

1. Weakness. This is what most patients of mine assume is going on. And yes, it may be! But it also could be the total opposite.
2. Tension. Tightness in the pelvic floor can keep the muscles from doing their job and create urinary leakage symptoms.
3. Poor coordination. Sometimes the muscles just forget how to do their job effectively.

This list is not exhaustive however, these are the top three reasons I see for urinary leakage in the clinic. The great news is all three of these reasons are completely treatable. You just need a pelvic floor therapist to perform a thorough evaluation to determine what the primary issue is for YOU, so the best course of treatment can be determined.

02/05/2026

These are my 3 favorite birth ball exercises to promote pelvic mobility during pregnancy.

✨Pelvic rotations✨
- Sit on the birth ball in a comfortable position
- Move your hips in large circles 10-20x in each direction

✨Pelvic tilts✨
- Start in a neutral sitting position with your rib cage over your pelvis and neck long,
- Tuck your tailbone underneath you, tilting your pelvis backwards
- Then, move in the opposite direction sending your tailbone back and tilting your pelvis forward.
- Perform this sequence slowly and with control 10x.

✨Roll outs✨
- Started seated in a chair with your legs wide to allow space for your belly
- Roll the ball out in front of you
- Walk the ball back to you and roll out again to each side.
- Hold each position for 1-3 breaths, focusing on expansion through the ribs and back as you breathe.

✨These exercises can decrease pain during pregnancy and promote optimal positioning for your baby. ✨

This content is for educational purposes only and not medical advice.

01/30/2026

Let’s talk cycle lengths!

A healthy cycle in a menstruating woman should be about 24-36 days in length.

If your cycle is less than 24 days or more than 36 days, we typically suspect hormonal abnormalities may be present.

This is just one reason why cycle charting is SO helpful!

We can determine:
✨the overall cycle length
✨ in which phase of the cycle abnormal length(s) are present
✨what kind of resources you need to most efficiently address your cycle

Take the guesswork out of your symptoms. Start charting your cycle with me, so we can pin point where the dysfunction is and determine the best treatment plan for YOU.

11/15/2025

One of my favorite exercises for FULL BODY dynamic stability is lunges with resisted trunk rotation. Dynamic stability is so important for the movements we do in our daily lives!

✨anchor a band securely in a door to your side (or hold a dumbbell out in front of you)
✨hold a lunge position as you exhale and rotate away from the anchor point
✨return to the starting position with CONTROLLED movement
✨repeat 5-10x with each foot in front, then turn to face the opposite direction (or rotate the opposite direction if using a dumbbell

If you have any pain or symptoms with this exercise, make sure to seek professional help! This is not medical advice.

11/06/2025

Did you know natural family planning methods, like FEMM, can be as effective as the birth control pill without the side effects?

✨by learning how to track your cycle effectively, you are empowered with the information to make informed decisions that best support your family planning goals✨

Natural family planning can be tedious but becomes routine very quickly with the right guidance!

DM for more information 💕

10/20/2025

Struggling with neck and upper back pain??

Caring for our kiddos, the changes our bodies go through in pregnancy, and our daily postures when at our computers or on our phones, all put a lot of work on our cervical and thoracic spine!

Try these 3 simple exercises 10x every day to improve function and reduce pain in your neck and upper back.

1️⃣ Wall Angels: helps open up the chest and encourage good scapular movement

2️⃣ Chin Drops: strengthens the deep neck flexors and stretches the deep neck extensors to reduce forward head posture

3️⃣ Open Book: mobilizes the thoracic spine and rib cage

There are many ways to address pain in these areas but these 3 exercises are a great place to start!

Interested in improving your posture and reducing your pain? DM or fill out the contact page on my website to set up an appointment! Virtual and in-person are available.

10/09/2025

My top 3 questions when someone comes in struggling with bowel movements:

1. How well are you hydrating? 💧Your stool needs water to pull in to allow for a soft consistency!
2. How is your fiber intake? 🥦Fiber helps normalize stool consistency and promotes a healthy gut microbiome.
3. Do you prop up your feet? 🚽Having a stool under your feet, allows your knees to be above you hips, which helps the recrum align more efficiently with the pelvis and pelvic floor muscles. This can make bowel movements significantly more easier!

Comment “LINKS” if you want my top recommended products for healthy bowel habits! 💩

10/03/2025

Do you struggle with urinary leakage with squats, lunges, or even just when moving from sitting to standing or getting out of bed?

Give this tip a try: Exhale on Exertion

When we exhale, it allows the pelvic floor and core to naturally engage and can give our system a little extra support when the pelvic floor isn’t working quite like it should be!

If you struggle with urinary leakage, make sure to see a pelvic floor therapist to help determine the root cause of the issue.

In the meantime, give this a try and see how it works for you!

✨ Our next hormone highlight is estrogen! ✨Estrogen has many effects on the body as a whole, but today, we are going to ...
08/11/2025

✨ Our next hormone highlight is estrogen! ✨

Estrogen has many effects on the body as a whole, but today, we are going to focus on its influence on a woman’s cycle.

Estrogen increases after the launch of FSH and is produced by the o***y. It rapidly rises, which signals LH to release from the brain. This cascade of events is required for ovulation to occur.

The influence of estrogen also changes the quality of our cervical mucus. When estrogen is high, cervical mucus becomes more thin, stretchy and lucrative. These qualities are vital for s***m transportation to occur.

Estrogen is also thickens the uterine lining. This lining has to be thick in order for a fertilized egg to implant and sustain a pregnancy.

So, if you have too much estrogen, you may experience:
➡️heavy bleeding
➡️painful periods
➡️difficulty conceiving
➡️ irritability
➡️ mood swings
➡️ fatigue

If you have low estrogen, you may see:
➡️ light flow
➡️short periods
➡️ delayed or absent ovulation
➡️ difficulty conceiving
➡️ fatigue
➡️ vaginal dryness

It’s time for a Hormone Highlight series! Throughout the next couple weeks I’ll be posting overviews of each of the prim...
08/10/2025

It’s time for a Hormone Highlight series! Throughout the next couple weeks I’ll be posting overviews of each of the primary hormones in a woman’s cycle!

✨Today’s hormone highlight: FSH ✨

FSH stands for follicle stimulating hormone. It releases from the pituitary gland in your brain, and it is responsible for launching early in your cycle to start the follicle maturation process in the o***y. One follicle will become dominant and prepare to release its egg during ovulation.

FSH also stimulates estrogen to rapidly rise in the o***y, which is required for ovulation to occur.

So what happens if FSH is not releasing properly? You may see any combination of these symptoms:
➡️ irregular periods
➡️ difficulty concieving
➡️ fatigue
➡️ light flow/short periods
➡️ abnormal cycle length (shorter than 24 days or longer than 36)

Stay tuned to learn about the next hormone of your cycle!

Address

210 Park Boulevard Suite #107
Grapevine, TX
76051

Telephone

+18179884397

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