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Helen Kim, DPT PLLC

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United States
New York, NY
Helen Kim, DPT PLLC

Telehealth, Physical Therapy, Pelvic Floor Therapy, Pregnancy/ Postpartum, Breast Cancer Rehabilitation, Lymphedema Treatment, Pilates, Yoga

04/10/2026

Your body is doing a LOT during pregnancy—especially your spine. As your belly grows, your posture shifts and your low back takes on more load… which is why that achy, tight feeling is so common.

The good news? Gentle movement + breath can make a huge difference.

Here are a few prenatal-friendly yoga poses that can help relieve low back tension.

1) Child’s Pose – opens up the low back and gives your spine a break
2) Cat/Cow – gently mobilizes the spine and relieves stiffness
3) Legs Up the Wall – takes pressure off the low back and pelvis
4) Seated Twist (gentle!) – helps reset posture and reduce tension
5) Supported stretches with props – because comfort matters more than pushing range

Focus on slow, deep breathing—especially into the back of your ribcage—to help your body relax into each movement.

This isn’t about doing more. It’s about creating space where your body needs it most 🤍

03/24/2026

Your pelvic floor plays a major role in bowel function—whether you realize it or not. These muscles act like a gate. They help hold stool in when needed and relax to let it pass when it’s time.

When things are working well, bowel movements should feel easy, coordinated, and strain-free.
But when the pelvic floor isn’t functioning properly, you might notice:
• Constipation
• Straining
• Feeling like you didn’t fully go
• Urgency or leakage
• Pain with bowel movements

It’s not just about strength. It’s about timing and relaxation.

If your pelvic floor can’t fully relax, your body ends up working against itself—no matter how hard you push.

Healthy bowel movements rely on a simple combo:
pressure from your core + relaxation of your pelvic floor

If going to the bathroom feels like work… it might be time to look deeper.

03/22/2026

Your pelvic floor is part of your core—and it’s working all day, whether you realize it or not.

Don’t wait for symptoms like leaking or discomfort to start paying attention.

✨ Prehab helps:
• Build strength + coordination
• Prevent pelvic floor issues
• Support pregnancy + postpartum
• Improve core stability

It’s not just about Kegels—it’s about learning to engage, relax, and breathe properly.

Strong ≠ tight.
Prevention is always easier than rehab 🤍

03/14/2026

Bowel health is something many people don’t talk about — but it plays a huge role in how your body feels every day. If you deal with bloating, constipation, or irregular bowel movements, a few simple habits can make a big difference.

Here are 5 ways to improve bowel health:

• Eat enough fiber: Fruits, vegetables, whole grains, and legumes help keep things moving through your digestive system.
• Stay hydrated: Drinking enough water helps soften stool and makes bowel movements easier.
• Move your body: Regular activity stimulates digestion and supports healthy gut motility.
• Use proper bathroom posture: Keeping your knees slightly higher than your hips and leaning forward can help your pelvic floor relax.
• Don’t ignore the urge to go: Waiting too long can make stool harder and more difficult to pass.

Healthy bowel habits support your digestive system, pelvic floor, and overall wellness. Small daily changes can lead to big improvements.

02/28/2026

Pelvic floor pre-hab is proactive care — not just kegels.

During pregnancy, your pelvic floor supports increasing pressure, postural changes, and hormonal shifts. Training these muscles early improves strength, coordination, and the ability to both contract and fully relax.

Why it matters:
• Better bladder control
• Stronger pelvic organ support
• More efficient pushing mechanics
• Smoother postpartum recovery

Pre-hab means preparing before symptoms show up. Prevention > rehab. 💛

02/27/2026

Balancing newborn life and self-care isn’t easy — but gentle, intentional movement can help your body recover and reconnect.

After your 6-week check-in with your provider, try focusing on breathwork, pelvic floor engagement, and deep core activation — these foundational exercises support healing without overwhelm.

1). Breathing with awareness — helps your diaphragm and pelvic floor work together.

2). Pelvic floor contractions — build strength and stability gently throughout the day.

3). Deep core activation — reconnects you to your transverse abdominis (your internal support system!).

Do these while baby naps or feeds — no gym required!

Remember: recovery is a journey, not a race. Be patient with your body and celebrate every moment you show up for yourself.

02/23/2026

Pelvic girdle pain (PGP) is a common condition during pregnancy that affects the joints and ligaments supporting the pelvis. As hormones soften ligaments and your body adapts to a growing baby, the pelvis can become less stable — leading to pain or discomfort.

You might feel:
• Aching or sharp pain in the front of the pelvis (p***c bone)
• Pain in the low back or hips
• Discomfort when walking, rolling in bed, standing on one leg, or climbing stairs

This isn’t “just part of pregnancy” you have to push through. Pelvic floor physical therapy can help improve stability, reduce strain, and teach movement strategies that make daily life feel better.

Pregnancy should feel supported — not painful.

02/18/2026

Pelvic pain is often connected to tension in the pelvic floor muscles — and when your nervous system is stuck in “fight or flight,” those muscles stay tight. Healing starts with creating safety and calm in the body.

Here are simple ways to help your pelvic floor relax:

Diaphragmatic breathing – Slow breaths into your belly and ribcage allow the pelvic floor to gently lengthen and soften.

Body scans – Bring awareness to areas of tension and consciously release them.

Gentle stretching or restorative yoga – Focus on slow, supported positions that encourage relaxation.

Warm baths or heat therapy – Increase circulation and reduce guarding.

Nervous system support – Meditation, quiet time, and intentional rest matter more than you think.

Pelvic pain isn’t always about “strengthening.” Sometimes the real work is learning how to let go. 🤍

01/31/2026

Stress, anxiety, and chronic pain keep the nervous system in a constant “on” state, which often leads to tension in the pelvic floor muscles. Meditation helps calm the nervous system, making it easier for those muscles to relax, lengthen, and heal.

Benefits of meditation for pelvic health:
• Reduced muscle tension
• Improved pain management
• Better awareness of the pelvic floor
• Support for long-term healing

Even a few minutes of slow, intentional breathing can help shift the body into rest-and-repair mode. Healing doesn’t happen through force — it happens when the body feels safe. 🤍

01/28/2026

Postpartum healing isn’t just about recovery — it can also support energy, hormone balance, and intimacy.

After pregnancy (and especially breastfeeding), hormones shift, tissues change, and libido can dip. Totally normal — and often overlooked. Nutrition is one gentle, powerful way to support how you feel in your body postpartum.

Foods that may support postpartum sexual health:
• Berries – antioxidant-rich and supportive of circulation and inflammation balance
• Avocado – healthy fats that support estrogen and natural lubrication
• Almonds & pumpkin seeds – zinc + minerals linked to energy and desire
• Yogurt & probiotic foods – help maintain vaginal and gut health
• Leafy greens – magnesium and calcium for muscle and hormone support

Your body has done something incredible. Nourishing it with intention can help you reconnect with yourself — physically, emotionally, and intimately. 💛

Postpartum libido is not a switch. It’s a process. Be patient. Be nourished.
’sHealth

01/20/2026

Endometriosis care ≠ just hormones or surgery.

Pelvic floor physical therapy focuses on the muscles and tissues that often tighten and guard in response to chronic pain. The goal? Less pain. Better function. More ease in daily life.

You deserve care that treats the whole system, not just the diagnosis.

Save this for later, or share it with someone navigating endometriosis who may not know pelvic floor therapy is an option.

01/09/2026

Ready to feel your best in 2026? Start small and build powerful habits that support your mind and body!

1️⃣ Hydrate & Nourish
Keep a full water bottle on deck and fuel up with whole, organic foods. Hydration = energy + healthy digestion.

2️⃣ Support Your Immune System
Add nutrient-rich foods like salmon, spinach, berries & kale to your plate — packed with antioxidants, omega-3s, zinc and more!

3️⃣ Fix Your Posture
Desk-hunching got you sore?
Raise your screen to eye level and use lumbar support for better alignment — your neck and back will thank you.

4️⃣ Move More Daily
Take breaks, stretch, walk, or try gentle yoga poses like downward dog & thread the needle to boost circulation and reset your mind.

5️⃣ Clean + Healthy Home = Healthy You
Plants improve air quality and choosing glass or metal over plastic reduces BPA exposure — little swaps, big impact.

Wellness isn’t about perfection — it’s about progress. Start with these simple habits and watch them grow! 🌱❤️

Address

155 West 72nd Street # 606
New York, NY
10023

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 6pm

Telephone

+16466434688

Website

http://www.HelenKimPhysicalTherapy.com/

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