Well Balanced Physical Therapy

12/10/2025

A patient came to me recently with intense jaw pain — the kind that makes simple things like chewing, talking, or even turning the head feel exhausting.

She had been living with TMJ discomfort on and off for 1.5 years and felt overwhelmed by how much it was affecting her daily life. She was told to “just do jaw exercises" and to "relax the jaw” but never felt like anyone actually explained why her jaw hurt or what to do about it.

During our first session, we uncovered that her TMJ tension wasn’t just a jaw issue — it was connected to neck tightness, breathing patterns, posture, and stress. Once we treated the whole picture (not just the pain), things changed quickly:

✨ Her jaw tension decreased
✨ Her headaches eased
✨ She felt comfortable eating again
✨ And she finally understood what her body was trying to tell her

Stories like this are such a reminder that you don’t have to live with pain, headaches, or that constant “tight” feeling. TMJ pain is treatable — and you deserve care that looks at the full picture, not just the symptoms.

If you’re dealing with jaw discomfort, headaches, or neck tension, we’d love to help you feel better. 🌿

12/06/2025

A look inside our Prenatal Program ✨

Designed by two Doctors of Physical Therapy who specialize in women’s health, our prenatal fitness track takes the guesswork out of exercising during pregnancy and helps you feel strong, supported, and confident through every week of pregnancy.

Here’s what you’ll find inside:
🌿 4 strength-based workouts each week of gestation (Weeks 10–40)
🌿 2 shorter prenatal-specific sessions focused on mobility, endurance, posture, pelvic floor awareness, and labor prep
🌿 Expert form cues, pelvic floor education, and trimester modifications every step of the way

All workouts are follow-along videos accessible via web or app — making it easy to stay consistent and confident throughout your pregnancy from home.

What sets this program apart?
🌿 We combine our hands-on clinical experience, specialty training like PCES, ICE+ Herman & Wallace pelvic floor courses with years of experience in both physical therapy and fitness coaching. The result: workouts that are evidence-based, safe, and empowering for every trimester.

Whether you’re 10 weeks or 39 weeks, it’s never too late to join. Comment PRENATAL below and we’ll send you the link to get started🤰🏼💪🏼

11/26/2025

Grateful ✨

It is so meaningful hearing how supported, heard, and stronger you feel after working together. Every review is a reminder of why Well Balanced PT exists — to provide personalized, one-on-one care that truly makes a difference in whatever stage of life you are in.

We’re a cash-based practice intentionally — because it allows us to offer hour-long appointments, fully customized treatment plans, flexibility, and care that isn’t dictated or restricted by insurance.

From easing headaches and neck pain…
to reconnecting with your core postpartum…
to understanding your pelvic floor, pain patterns, and dry needling treatments with total clarity — your stories are why we do what we do.

Swipe to read what women here in Sioux Falls are saying about their experience at Well Balanced Pelvic Floor & Orthopedic Physical Therapy. 🤎

If you’re ready to feel more connected, confident, and supported in your body, we'd love to help you get started. Send us a message or tap the link in our bio to book your first session! ✨ $50 off single session ends in FIVE days! ✨

11/21/2025

Dry needling is one of the most powerful tools to address both the musculoskeletal system and the nervous system. Both Courtney and Ember are certified to use this technique to optimize muscle and nervous system function 💪🏼🧠

💪🏼 For the muscles: It releases tension, improves mobility, and speeds up recovery by targeting trigger points and tight bands.

🧠 For the nervous system: It reduces pain signals, calms overactive nerves, and helps your body reset for lasting relief.

This dual-action approach is what makes dry needling so effective for issues like:
-Pain in the muscle
-Muscle tightness
-Sports injuries
-Headaches

Ready to see how dry needling can help you feel your best? Drop a 💬 or DM us to learn more!

11/17/2025

🍞 Are you really coning and doming or is it really just a dominant re**us muscle? Let’s break it down!

Have you noticed a “bread loaf” or bulging when you engage your core or a midline cone appearing during movement? These can be signs of different issues with core engagement:

→ Re**us Abdominis Dominance: This occurs when a particular ab muscle takes over, creating a prominent bulge (hello, “bread loaf”) due to pressure being pushed outward. The goal should be balanced activation of all abdominal musles.

→ Coning/Doming: This happens along the linea alba, where pressure causes the centerline to protrude, often linked to diastasis recti. Nothing to be afraid of, but something you can fix!

Knowing the difference between these can help you:
✨ Address core imbalances
✨ Avoid worsening diastasis recti
✨ Improve core and pelvic floor function
✨ Feel confident in your body and your workouts

→ Swipe through the post to learn more, and tap the link in our bio to read more on our free blog!

11/12/2025

💬 Did you know your jaw has a “resting posture”?

When your TMJ (temporomandibular joint) is at rest, your muscles and joints are in their most relaxed, low-stress position — which can help reduce jaw tension, clicking, and even headaches.

Here’s what ideal resting posture looks like:�
✨ Lips gently closed�
✨ Teeth slightly apart (not touching!)�
✨ Tongue resting lightly on the roof of your mouth, just behind your front teeth�
✨ Jaw and neck relaxed

If you notice yourself clenching throughout the day — while working, driving, or even scrolling — try returning to this position to ease tension and give your jaw a reset.
Small awareness shifts like this can make a HUGE difference in reducing pain and promoting better TMJ health! 💆🏼‍♀️

11/08/2025

✨ POSTPARTUM BREATH MATTERS ✨

Did you know many women carry disrupted breathing patterns long after pregnancy and birth?

When your breath isn’t moving well through your diaphragm, ribcage, and core, it can affect so much more than you think:

Core recovery 🟰 harder with poor mechanics

Diastasis recti 🟰 can worsen without proper pressure management

Pelvic floor 🟰 more likely to feel tension, heaviness, or dysfunction

That’s why restoring healthy breathing is one of the first steps in postpartum rehab. Starting early can help prevent issues from getting more severe—and it’s also a powerful tool to support recovery no matter how far postpartum you are.

👉🏼 Want practical ways to start? Check out our breathing reels for simple breathing exercises you can use during pregnancy + postpartum to both prevent and rehab common concerns.

11/05/2025

→ Swipe to read what past mamas have loved about our Prenatal Fitness Series — their words say it all! →

Each week, we combine expert education with guided movement to help you feel confident, strong, and prepared for the changes of pregnancy and optimize your postpartum journey.

Whether you’re early or late in pregnancy, you’ll learn how to move safely, connect with your pelvic floor, and build lasting strength alongside other expecting moms.

🗓 The next series begins TOMORROW — sign up today to save your spot! Link in bio!

11/04/2025

Come check out our mommy + me class which will be at the new Transitions location! Excited about the extra sunlight during class plus a sweet surprise from Daily Clean Food & Drink. Stick around after for Transitions: Doula and Life Services x Flourish Wellness & Birth Co. breastfeeding circle 🤍

10/31/2025

Trouble activating your glutes? 🍑 Here are a 5 things you can try!

1. Start with a glute activation warm-up: Incorporate targeted glute exercises to wake up your muscles before your main workout, like the kneeling deadlift shown above!

2. Tactile touch or tapotement: Lightly tapping or touching the glute muscles can cue your brain to engage them.

3. Bend your knee more: This simple shift can help target your glutes and reduce hamstring overuse in exercises like prone hip extension and glute bridges.

4. Slow down your reps: Focusing on controlled, slow repetitions enhances your mind-muscle connection for better activation. ⏳

5. Dry needling: For deeper, long-term activation improvements, this targeted approach can release tension and improve engagement by enhancing neuromuscular connections.

Still not feeling connected to your glutes? There is so much more we can do to help at Well Balanced! Book a session and let’s figure out why you are having trouble and then find the solution to get your glutes firing!

Wondering what some of the best exercises for the glute max are? Scroll through our reels and check out our free blog on our website! 💬

10/28/2025

Join us in the new space filled with sunshine, plants and good vibes! 💛 Link in comments to register!

Ember from will be leading a Postpartum Mommy + Me Workout on Thursday, Nov 13th at

Register now! Link in the comments!