Balanced Physical Therapy and Wellness

Balanced Physical Therapy and Wellness Mobile, outpatient physical therapy in Myrtle Beach, SC.Orthopedic and Sports related injuries and/o

04/23/2026

Front Planks by each trimester🤰

Safety first!
In general, yes it is safe to continue planking throughout your pregnancy if you’re mindful of the following tips!

💛 Engage your deep core layers by scooping baby up and in. This also protects your low back.

💛 If you see any coning through your midline, it is time to rest, reset, or try an easier variation that better suits your body.

💛 You should NOT feel any bearing down or pressure into your pelvic floor.

💛 You should NOT feel any increase in back pain.

What questions do you have about planking during pregnancy? Drop them ⬇️

➡️ At Balanced PT, I help women stay active, painfree, and leakfree through every season of motherhood.

🗓️ Accepting new clients in May

🔗 scheduling links in bio

04/16/2026

Back pain while cooking dinner every night?

Here’s a simple tip ✨
- release your glutes if they are clenched tight
- stack your posture
- shift weight into your mid foot and heels instead of forward into your toes

Small changes —> less pressure on your low back & better core support.

Save this for later, you’ll want it at dinner time. ⏰

Closed for Spring Break starting tomorrow 😎Go soak up time with your people, sneak in your exercises when you can, and e...
04/02/2026

Closed for Spring Break starting tomorrow 😎

Go soak up time with your people, sneak in your exercises when you can, and enjoy your PT vacation.

Current clients - if something comes up, text the concierge line. I’ve got you 💛

Back pain was taking over her life 💥So we focused on rebuilding strength, confidence, and trust in her body.One step at ...
03/30/2026

Back pain was taking over her life 💥

So we focused on rebuilding strength, confidence, and trust in her body.
One step at a time 💛

Now she’s:
✅ staying active without fear
✅ keeping up with the people she loves
✅ traveling and moving with confidence
✅ back to the workouts she enjoys

Because it was never just about pain…
It was about getting her life back.

If you’re ready to feel strong and confident again, DM me “HEAL.”

03/19/2026

🤰 Push-ups by each trimester🤰

Here are some general guidelines from a pregnancy and postpartum physical therapist:

💪 First trimester
You will likely feel comfortable with the same load, repetitions, and set-up as your pre-pregnancy push-ups.
You may need to modify based on fatigue and nausea.

💪 Second trimester
If you are still comfortable doing push-ups on the floor… great!
You may need to drop one or both knees to prevent any doming or coning in your midline.
Or you may feel better working from an elevated surface, like a box, chair, or countertop.

💪 Third trimester
Keep working from an elevated surface or even a wall to make push-ups accessible, while protecting your core and pelvic floor, through your final weeks of pregnancy.

💥 As always, listen to your body. Stop and reset if something doesn’t feel right or you see doming & coning through your midline 💥

Bonus: Postpartum Hack
Reintroduce push-ups after baby by starting at the wall, then moving to an elevated surface, and finally moving back to the floor with bent knees and eventually lifted knees.💪

03/19/2026

Sometimes the most powerful wellness step is the simplest one… your breath. 🌿

For her One Simple Step, Dr. Sara Selander from Balanced Physical Therapy and Wellness reminds us to slow down and reconnect with our bodies through intentional breathing.

Try this:
• Lie on the floor with your feet propped on the couch
• Take a deep 360° breath — let your belly, sides, and back expand
• Slowly exhale and feel everything soften

Just 5–10 mindful breaths can activate your deep core, calm your nervous system, and help you reset during a stressful day.

Small moments like this are where real healing begins.

☕️ Click the link in bio to visit our website and our
"Coffee Klatch Collection" where you can download all of the tips from our wellness experts!

🎧 Listen on Apple Podcasts and Spotify by searching “ELEVATE WELLNESS”
👀 Watch on YouTube by searching “ELEVATE-HEALTH-GRANDSTRAND”

03/19/2026

Women’s health is finally getting the attention it deserves. 👏

In this Coffee Klatch mini episode, Rachel and Nickie reflect on their conversation with Dr. Sara Selander, founder of Balanced Physical Therapy and Wellness. Her concierge approach to physical therapy means something powerful: **women get the time, care, and personalized support they actually need.**

From C-section recovery to pelvic floor and core health, Dr. Sara is helping women move from simply getting by… to truly healing and thriving.

These are the conversations we need to be having more often. 💬

Grab your coffee, tea, or smoothie and join the conversation, coming Wednesday March 18th at 5:30am.

🎧 Listen on Apple Podcasts & Spotify: **ELEVATE WELLNESS**
📺 Watch on YouTube: **ELEVATE-HEALTH-GRANDSTRAND**

03/19/2026

Postpartum. Perimenopause. Menopause.
✨ Your journey is not one-size-fits-all.

In this Coffee Klatch mini episode, we’re reflecting on our conversation with Dr. Sara Selander Balanced Physical Therapy and Wellnessand one thing that really stood out:

Your recovery should be as unique as your body.

From how you gave birth… to your lifestyle… to your current season of life—every detail matters. And when care is personalized, that’s when real healing begins.

This is exactly why conversations like this matter. Because too many women are told “this is just how it is”… when it doesn’t have to be.

Grab your coffee ☕️ and join us for this quick, powerful recap.

🎧 The full Coffee Klatch mini episode is LIVE now
📲 Follow Elevate Wellness Grand Strand for weekly wellness conversations + local resources
🎧 Listen on Apple Podcasts & Spotify: **ELEVATE WELLNESS**
📺 Watch on YouTube: **ELEVATE-HEALTH-GRANDSTRAND**

03/17/2026

✨ Helping you stay active, pain-free, and leak-free through pregnancy 🤰💪

Whether you’re just starting to exercise or hoping to safely continue the workouts you love, I help guide you with a plan that’s personalized to your body, your fitness level, your pregnancy, and your goals for postpartum activity.

With the right support, movement during pregnancy can help reduce aches, support core & pelvic floor health, prepare your body for labor, and improve recovery.

💌 Share this with your favorite mom-to-be who wants to feel strong and confident during pregnancy.

She thought it was just part of being busy…Until it wasn’t 😩If shoulder pain shows up during every day moments, your bod...
03/02/2026

She thought it was just part of being busy…Until it wasn’t 😩

If shoulder pain shows up during every day moments, your body may be asking for support.

DM “shoulder” and I’ll share how Physical Therapy can help.

Let’s build a plan so your shoulder can keep up with your life 🙌

physicaltherapy

Strong, confident movement is built with support, education, and the right challenge.Grateful to walk alongside women in...
02/15/2026

Strong, confident movement is built with support, education, and the right challenge.

Grateful to walk alongside women in every season of motherhood and womanhood as they learn, grow, and feel their best. 💛

➡️ ➡️ ➡️ Share this with a friend who wants to feel strong & move with confidence again.

Busy moms and active women along the Grand Strand 📣If you’re looking for a proactive, full-body approach to pregnancy, p...
01/17/2026

Busy moms and active women along the Grand Strand 📣

If you’re looking for a proactive, full-body approach to pregnancy, postpartum, pelvic floor, core and/or pain concerns, I’ve got you covered. 🙌

Balanced PT & Wellness
📍Myrtle Beach, SC
💻 balancedPTwellness.com
📞843-892-7583

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Myrtle Beach, SC
29577

Opening Hours

Monday 9am - 4pm
Tuesday 9am - 4pm
Wednesday 9am - 4pm
Thursday 9am - 4pm
Friday 9am - 4pm

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