Nebraska Core + Pelvic Therapy

Nebraska Core + Pelvic Therapy Helping women and men improve pelvic floor + abdominal health throughout the lifespan.

10/31/2025

Side plank! For this exercise, focus on gently pulling your shoulder toward your opposite hip pocket to keep your plank arm/shoulder supported. Remember to exhale, zipper, and then bridge up. Hold your bridge 5-15 seconds. Make sure you completely relax your core and pelvic floor after each plank. Repeat up to 5 times. Like or comment to be entered into our giveaway!

10/20/2025

Let’s take your TrA zipper and your scapular retraction exercises you've learned and use them for a plank! Wall planks are a great way to make sure you are able to use your lower abdominals, rhomboids, and lower traps to help keep you stable and supported. Like or comment to be entered into our giveaway this month!

10/14/2025

Now that you know how to properly turn on your core, let's make sure you are able to engage your rhomboids and lower traps! If historically you notice neck and shoulder tightness, or even headaches after doing planks it may be because you are shrugging your shoulders upward, which will increase tension in your upper traps and can cause a lot of issues. To engage your rhomboids and lower traps watch this video below. Think about bringing your shoulder blade down diagonally toward your opposite pants pocket. See if you can do this with each one of your shoulder blades. Then try to bring both of your shoulder blades in this downward diagonal movement - like you are making a lowercase "v" with your shoulder blades! Make sure you keep your arms relaxed and avoid flaring your chest/rib cage outward. If this feels challenging, come on in and we'd love to help you better stabilize your core and improve your scapular retraction! Comment or like this post to be entered into our giveaway!

10/08/2025

Part 2! Dr. Lindsey Sandau-Tomlin, PT, DPT will help you learn how to engage your deepest abdominal muscle, called the Transverse Abdominus in this “TrA Corset” exercise!

Comment or like this post to be entered into our Planktober Giveaway!

Next up, scapular retraction.

Follow Nebraska Core + Pelvic Therapy to learn more this month!

10/02/2025

To prepare your body for a safe and effective plank, you first need to learn how to perform a "zipper" and a "corset". In these videos, Dr. Lindsey Sandau-Tomlin, PT, DPT will help you learn how to engage your deepest abdominal muscle, called your Transverse Abdominus (or TrA)! Today we will start with “TrA Zipper”. Stay tuned for part 2! Follow Nebraska Core + Pelvic Therapy to learn more!

10/01/2025

We are renaming October to Planktober this year at Nebraska Core + Pelvic Therapy! Follow us on Facebook this month to learn all about planking. We'll teach you how to avoid getting tricked and one lucky follower will get a treat at the end of the month! Like or comment below to learn tips and be entered into our giveaway!

Address

2510 S 140th Street
Omaha, NE
68144

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 7am - 5pm

Telephone

+14026183320

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