Core Strong Physical Therapy

Core Strong Physical Therapy Revolutionizing Pelvic Health! We help you learn to understand HOW your body works and make it work for you!

We want to empower people to get back to the lives they want to live without being limited by pain, weakness, leakage, prolapse and more!

04/21/2026

There’s something so powerful about feeling truly seen, heard, and supported during pregnancy and birth.

In my conversation with Kelli Blinn, we talked about how doulas help guide you through the unknown, support your partner, and advocate for your preferences along the way.

If you’re building your birth “dream team,” this is a must-watch 💛

04/20/2026

Postpartum core recovery isn’t just about “closing the gap.” Early detection of diastasis recti can support better healing because your body is more responsive in the early postpartum phase- but it’s never too late to start. With the right, individualized pelvic floor therapy plan, recovery is possible at any stage.

If you’re in Powell, Ohio and wondering where your core strength stands, we’re here to help. Our 1:1 evaluations focus on individualized support and care for lasting results.

Book your pelvic floor and DRA assessment today and start feeling stronger and more supported.

04/17/2026

Today I'm going to share one of my favorite exercises to help stabilize your pelvis, trunk and hips. This is a movement that can be done without any equipment and helps strengthen muscles all the way from your arms to your sacroiliac (SI) joint. Improving strength throughout the shoulder, back and pelvis helps reduce strain on the pelvic floor.

The move: Prone Lat Raise

How to do it 👇

1️⃣ Lay on your stomach with your arms down by your side, a small towel roll under your forehead and your chin just lifted off the ground
2️⃣ Lift your arms off the ground so that your wrists move toward the back of the hips and your shoulder blades squeeze together
3️⃣ Gently lift the chest pulling the shoulder blades down toward your pelvis and hold for 5 seconds, keeping your feet on the ground
4️⃣ Do this 10-20 times to strengthen your latissimus dorsi (lats) muscle.

✨Enjoy✨

We are so grateful to be partnering with and to support through this fundraising drive 💕As trauma-informed pelvic flo...
04/15/2026

We are so grateful to be partnering with and to support through this fundraising drive 💕

As trauma-informed pelvic floor therapists who work heavily in the world of persistent symptoms. Helping people build more autonomy in their mind-body connection is crucial in making progress on the trauma stored inside the body that may be contributing to their persistent symptoms. As a result of this, we’ve have the honor to hold space and support people when they share experiences of domestic violence.

When looking for ways to help support our patients more thoroughly, we found . This organization provides crucial support to survivors attempting to leave their dangerous environments and find safety in a new start.

If you also feel called to support those looking to find a safe environment, where their basic needs are met so that they can focus on building a new life, please consider joining us in this fundraiser 💕

Financial and material donations are welcome! Any material donations can be dropped off at .strong.pt or by 4/30/26. If dropping off at CSPT, just leave your donation by our clinic door and we will bring it inside 😊

04/13/2026

Leaking, pressure, or discomfort after birth is something so many people experience… but that doesn’t mean it’s something you have to live with.

Your body has gone through a lot during pregnancy and birth, and sometimes it just needs the right support to fully heal and reconnect.

These symptoms are common, especially early on, but when they linger, it’s often a sign your system needs a little guidance.

The good news is your body is capable of so much more healing than most people realize.

The postpartum body is massively adaptable, there is no better time to teach your body new ways to move to reduce and eliminate symptoms.
If this is something you’ve been navigating, you’re not alone and you don’t have to figure it out on your own.

Send us a DM or reach out if you want to learn where to start 🤍

04/10/2026

✨The Shower Stretch✨

Today we are taking a direct approach to increasing pelvic floor mobility via the Shower Stretch.

This is a stretch that can be done internally for those with a v***a and externally at the level of the perineum for those with a p***s. While this is called a Shower Stretch, it is not something I want you to try while you're in the shower. It's actually intended to be done in association with the shower when you're already undressed and clean.

How to do it: 👇

1️⃣ Sit semi-reclined on the bed, propped up with pillows high enough that you can easily reach your hand to your perineum (the skin between the va**na/testicles and the a**s) without crunching your abdominals to reach, but not so high that you are sitting on your perineum

2️⃣ Imagine your pelvis as a clock, with 12 o'clock being your p***c bone and 6 o'clock being your tailbone

3️⃣ For the internal stretch, place the thumb just inside the va**na to a depth of the first knuckle with pad of your thumb facing 6 o'clock. Gently push toward 5 o'clock, 6 o'clock and 7 o'clock for 30 seconds each, 1 time per day.

4️⃣ For the external stretch, place your thumb, pad side down, at the perineum. Gently sink the thumb inward toward the body. While your thumb is pushing up and inward on the perineum, keep that same pressure while you then add pressure to push the thumb toward a 5 o'clock, 6

⚠️ If you find this to be uncomfortable, think about "letting the tissue melt". If your pain is greater than 2/10, you're pushing too hard. If you get any bleeding, you're pushing too hard ⚠️

🌸This is something that is fantastic for people who have overactive pelvic floors (pelvic floors that are overly tight and holding tension) but may not be helpful for those who have an underactive pelvic floor (pelvic floors that are not doing enough to support the body). If you're not sure if you have either of those, reach out and we'd be happy to help you figure this out.

04/07/2026

Preparing for birth?

It’s not just about doing more Kegels.

One of the most common things I hear is:
“Am I doing enough to prepare my pelvic floor?”
And the truth is—most people are focusing on strength…
but forgetting about relaxation.

Your pelvic floor isn’t meant to just tighten.

It needs to lengthen and respond—especially during birth.

And here’s something that often surprises people 👇

Your ribs and breath play a huge role in how your pelvic floor functions.

When your ribs move well and expand with your inhale, your pelvic floor naturally follows.

When they don’t… your body has a harder time adapting.

✨ This is why preparation isn’t about doing more—it’s about doing what actually works.

Whether you’re pregnant, postpartum, or just wanting to better understand your body, this matters.

If you’re looking for guidance and support through pregnancy and recovery, I’d love to share more about our Thriving in the 4th Trimester program.

04/03/2026

✨The Elevated Tension Check✨

This skill helps you take a deeper dive into your body and recognize when tension is building before it becomes a pain point. It also helps you understand how to relax those hard to relax areas because, spoiler alert, tightness doesn't always come from where you think it does! Give it a try and let me know what you think!

👇Comment “tension” below and we will send you a link to our newsletter or check out the link in our bio! Once the news letter goes out, you will have access to the elevated tension check audio!

03/30/2026

Pelvic floor tension doesn’t always come from injury.

Guarding patterns can develop from stress, posture, and breathing/movement habits over time. Chronic guarding can increase symptoms over time.

At Core Strong Physical Therapy, we take a whole-body approach to pelvic floor therapy, helping you understand your body and reduce tension safely.

📍 Ready to feel more at ease in your body?
Visit the link in bio to learn more.

03/27/2026

✨The power of Interoception✨

Many times, we feel tight or stiff but none of the stretches seem to help at all! This is because there has been a disconnection between our brain and the rest of our body. Not the conscious part of the brain. The part of the brain that controls our background noise.

Sometimes this background noise was set in place in an attempt to protect us from something a long time ago but the patterns aren't really helpful anymore.

One of the best things to help with this is understanding the Power of Interoception.

Interoception is the perception of what is happening inside of your own body —a vital starting point for change.

This basic skill is the building block to understanding how to relax tight parts of your body, how to feel and process your emotions and how to build your mind-body connection.

The activity: Tension Check👇

How to do it:

1️⃣ Set a timer for every 2 hours on your phone or watch.
2️⃣ When the timer rings, pause for 5-10 seconds and feel what you can relax in your body without changing your posture. (**This is a TENSION check, not a POSTURE check so don't change your posture, just relax what you can in the current posture you're in when your timer goes off**)
3️⃣ Any tension you let go of was unnecessary, subconscious holding patterns.

If you notice a certain place keeps showing up during your Tension Check, try noticing what emotions you were experiencing right before or during the tension check (ex: stress, anger, overwhelm, excitement, interest, eagerness, etc.). Next time you notice you're feeling that emotion, tune into the persistently tense area and see if you notice tightness and if so, can you relax it?

⚠️Stay tuned for next weeks video to take this a step further⚠️

03/23/2026

Many pelvic symptoms aren’t random—they’re patterns the body is trying to communicate.

At Core Strong Physical Therapy (Powell, OH) our holistic pelvic floor therapy team, helps patients develop body literacy, understand triggers that flare us, and build skills that support long-term healing.
Because the goal isn’t just relief—it’s confidence and autonomy in your body.

📍 If you’re looking for pelvic floor therapy that takes a whole-body approach, we’d love to support you.

Link in bio to learn more.

03/20/2026

✨Hip Strengthening-Clam Shell Progression
As a reminder, the muscles in the outside of the hip, responsible for stabilizing and rotating the hip, are immensely important for controlling the low back, pelvis, hip, knees, ankle and feet and weakness and lack of mobility in the hips can impact anything along this chain.

This week's movement is a Clam Shell Progression. Here’s how to do each movement👇

Level 1 Clam Shell:
🔹Lay on your right side with your knees bent and left leg stacked on top of the right leg
🔹Keeping your feet together and your body weight on the side/front of the right hip bone, lift your left knee toward the ceiling, as if your legs were a clam shell opening up
🔹Do 10-20 times then switch sides

Level 2 Clam Shells:
🔹Start in the same position as Level 1
🔹Keeping your knees together and your body weight on the side of your right hip bone, lift your left ankle toward the ceiling
🔹Do this 10-20 times then switch sides

Level 3 Clam Shells:
🔹Start in the same position as Level 2 and then raise your left leg up so that your left ankle and knee are at the same height as your left hip
🔹Keeping your thigh at the same height as your hip throughout the movement, rotate your left ankle up toward the ceiling (don’t let your left knee drop as you do this) and then rotate your left ankle down toward your right foot (don’t let your left knee raise upward as you do this)
🔹Rotating up and down with the foot counts as 1 rep. Do this 10-20 times then switch sides

Level 4 Clam Shells:
🔹Start in the same position as Level 3 and then move your left knee backward so that it is extended slightly behind your left hip
🔹Do the same movement as in Level 3 and don’t allow the knee to move up and down OR forward in front of the left hip
🔹Rotating up and down with the foot counts as 1 rep. Do this 10-20 times then switch sides
⚠️Sign up for our newsletter (link in bio) for tips on progressing each level⚠️

Address

3831 Attucks Drive, Powell
Columbus, OH
43065

Opening Hours

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

Telephone

+16149497328

Website

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