Bump Fit Physical Therapy

08/13/2025

If you’ve been…

🌀 Dealing with pelvic pain or prolapse
🌀 Leaking but too embarrassed to bring it up
🌀 In pain during pregnancy or postpartum
🌀 Avoiding movement because you’re afraid it’ll make it worse

I know how frustrating it can be to be 6+ months postpartum and still dealing with:
❌leakage
❌pain with intimacy
❌prolapse

I promise it’s not too late (or too early) to get help + start seeing results 💪

👋🏽 if we don’t know each other I’m Sigri!
Mom of 4 kiddos, Doctor of Physical Therapy, and specialist in pelvic floor + core rehab injuries & concerns after birth like…leakage, pain with intimacy, pelvic heaviness, diastasis & more !

I realized the MASSIVE gap in rehab care + healthcare system care after I hard my first born in 2015 & since then I’ve been on a MISSION to raise the standard of pelvic health education + postpartum recovery care.

I created an entire community FILLED to the brim of resources like ….

🔥 Pelvic floor Education

🎉 Prenatal Education

💪🏼 12 weeks of Pelvic Floor Workouts

💕 Pregnancy + postpartum courses

😍 Everything no one told you about your PF masterclass

Join the club, for free today,
DM me “RESTORE” See you there!

08/04/2025

Did you know that 1 in 3 women leak—and most are told it’s “just part of motherhood.”

Pads become the norm. “Just in case” bathroom trips.

Avoiding jumping, running, laughing too hard…

But what if I told you bladder leaks are common, but 100% fixable, naturally with surgery or medication!

👋 That’s why I’m providing a free consultation to answer any questions you might have and a Special New Patients!

👉 Stop Bladder Leaks: The Proven Path to Confidence, Control & Strength

→ Ditch the pads, rebuild your pelvic floor, and feel strong in your body again. Schedule a FREE Consultation today and speak with a Pelvic Floor Specialist today!

07/29/2025

SI‑Joint Pain Can’t Sit With Us ✋😤Struggling with sharp twinges where your lower back meets your hips? That could be your sacroiliac (SI) joint waving a red flag. In today’s Reel I break down the exact 3‑step progression I use in clinic to get my pregnancy & postpartum athletes back to squats, stroller runs, and pain‑free sleep—without meds or random YouTube stretches.
Step 1 – Stabilization Warm‑Up 🧱Start with gentle core‑plus‑glute activation drills (think dead‑bugs & side‑lying clam shells). They “wake up” the deep pelvic stabilizers that hold the SI joint steady.
Step 2 – Master the Hip Hinge 🔑A proper hinge teaches your body to load the glutes & hamstrings instead of jamming forces into the SI joint. Cue: ribs stacked, neutral spine, hinge from the hips—not the back.
Step 3 – Supported Split‑Stance Glute Lengthening 🦵Progress into a kickstand or split squat on the pain‑affected side. This loads the glute while lengthening hip flexors, restoring symmetry & shock absorption.
✨ Still sore? Pain that lingers >7 days often signals pelvic asymmetry or joint dysfunction that needs hands‑on correction. Book a Discovery Visit with me—Dr. Sigri Reyes, Pelvic‑Floor & Orthopedic PT—at Bump Fit Physical Therapy

07/16/2025

Unlock the next level of your prenatal and pelvic health journey- join us over on YouTube for in depth tutorial. Sharing a comment I received yesterday which made my day. As we step out into the social media space you never know if someone will watch and actually try out our exercises. It’s comments like these that continue to motivate us as a team to share our content so that all mothers have the tools they need to live a happy and healthy life.

To join comment “Bump” and I will send you the link.

Let’s continue this journey together- see you in YouTube 💁‍♀️💪🏻

❤️💪🏼💯

07/14/2025

Returning to running 🏃🏽‍♀️ postpartum is not like getting back on a bike. You need to regain the strength, stability and mobility you had prior to getting pregnant. So no, that doesn’t mean everyone is ready to return to running once you get the “all clear” from your doctor. Most women are not!

Not sure if you’re ready to return? Check out my earlier post and do the running assessment and see how strong you are. Or better yet, check in with a physical therapist to help you get back to running safely.

I’ve been a physical therapist for a decade now and I’ve just about seen every kind of run out there. Now while some of these are obviously a joke, some unfortunately are not and I’ve seen them demonstrated by many women (postpartum or not) 🫣

Call now to connect with business.

07/03/2025

Becoming a mother introduces endless responsibilities-and often, unrealistic expectations we place on ourselves. Practicing mindful self compassion means treating yourself with the same kindness you’d offer a close friend.

Recently we went on a trip and I was able to seeing my sister and being able to slow down and reconnect was one of the best part. Even though I didn’t have to, I still got I at 5:30 and we would walk for 45 minutes and end at a local cafe.

It’s so easy to get caught up filling up the kids schedules with summer camps, pool time and work. But don’t forget to carve time for yourself.

Move your body (even lightly)
Regular movement is more about weight loss or getting back to your pre-baby body- it’s medicine for your mind and pelvic floor.

Start small- aim for at least 10-15 minutes of gentle activity and work towards a goal of 60 minutes per week.

An analysis of 35 studies across 14 countries found that new mothers who achieved just 1 hour of moderate exercise per week saw 45% reduction in “baby blues” severity and halved their risk of clinical postpartum depression. Regular movement also promotes better sleep and energy levels- crucial for both pregnancy and motherhood.

Remember “Just because I can, doesn’t mean I should!”

07/02/2025

A pelvic floor contraction (aka kegel) is one of the most basic exercises in the pelvic PT world and can be extremely beneficial if you’re dealing with issues like leaking or simply creating awareness that the pelvic floor even moves!

Unfortunately, many are not doing them correctly. If you are clenching your b***y or slouching or holding your breath then 🛑 and take a look at this video.

1. Imagine you are going to pick up a blueberry 🫐 with your va**na
2. Inhale and let yourself relax
3. Exhale and “gather” your pelvic floor and lift up towards your head. You should feel a squeeze and a lift.
4. Try doing this in different positions (lying down, sitting, standing and see what feels easier or harder for you to do)
5. Can’t seem to get the exercise right? Seek out help from a pelvic floor PT.

Kegels are not always the cure to pelvic floor dysfunction so if you feel your symptoms worsen seek out a professional for help.

Were you ever told to do kegels? Were you instructed on how to do them correctly? You can go over to our blog for more information.
https://www.bumpfitandrehab.com/post/kegels-not-so-basic-after-all

07/01/2025

Meet Bridget who had gone to other providers with minimal to no relief. She went from dealing with nagging hip pain that affected her daily to being able to return to walking and lifting in 6 weeks 💪
All without surgery. Just focused care, education, and belief.
You deserve this too.
Want results like hers? 💬 DM 'START' now."

06/30/2025

Getting back to exercise postpartum can sometimes be just as confusing as exercising while pregnant. Even more so when you’re dealing with a diastasis, leaking or prolapse. But I encourage you to keep moving - here is an example of how you can modify an exercise to your level where you can remain symptom free. Postpartum fitness is not a one-size-fits all so make sure to choose what works for YOU!

Modifications for jumping knee tucks:
1. Decrease the impact - focus on landing softly. Maybe your knees don’t go as high either
2. Decrease the range of motion - in the height of the jump or the height of the knees. Focus on exhaling as you land.
3. Change the exercise to break the movement - switching to one leg jump ups can decrease the impact on the pelvic floor.
4. Still can’t stay symptom free with jumps? No problem. Focus on strengthening the glutes and hamstrings and coordination of the breath with landing/jumping in the meantime.

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10/10/2024

Happy National Physical Therapy Month! 🎉

I want to take a moment to express my gratitude for everyone who has been a part of the Bump Fit Physical Therapy family these past 5 years. Your trust in our care means the world to us, and we're excited to celebrate this special month with you.

To show our appreciation and honor this important occasion, we're offering an exclusive credit to our loyal patients:

🌟 $150 credit on Your Next Treatment Series 🌟

This offer is our way of saying thank you for choosing Bump Fit for your physical therapy needs. Whether you're looking to address a new concern or continue your wellness journey, now is the perfect time to take advantage of this special discount.

To redeem your offer, call and text (240) 484-7757

Don't miss out on this limited-time opportunity to invest in your health and well-being at a discounted rate. Book your session today and let's continue working together towards your physical therapy goals!

Thank you for being an essential part of our Bump Fit family. We look forward to seeing you soon!

Wishing you health and wellness,

P.S. This offer is valid until the end of the month Oct. 31, 2024