TriCore Physical Therapy and Wellness

02/25/2026

✨ East Lyme — I’m coming to Zen & Now!✨
Join me on 2/28 from 1–2:30 PM for a pelvic floor workshop for women through every stage of life.

We’ll cover:
• What the pelvic floor actually does
• How stress, breath & movement affect symptoms
• Simple strategies you can start using right away

A supportive space to learn, ask questions, and understand your body better. 💜

📍
Sign up today: https://momence.com/21959/upcoming-events/129331065

02/12/2026

Postpartum recovery doesn’t have to feel scary or uncertain. 🤍

Every new mom deserves to feel heard, supported, and confident in her body again.

At TriCore, recovery isn’t rushed. It’s personalized. It’s evidence-based. And it’s centered around you.

To all the postpartum moms — you don’t have to just “wait it out.” Your recovery matters. 💜

02/11/2026

Being told to “just relax” when s*x is painful is something I hear way too often.
And it leaves so many women feeling confused, ashamed, or like the pain is “in their head.”
It’s not.

Pain with s*x can happen for many very real reasons — muscle tension, pelvic floor overactivity, hormonal changes, scar tissue, dryness, or even how the nervous system is interpreting sensations. None of these are fixed by simply “relaxing.”

👉 If it hurts, your body is trying to tell you something.
Understanding why it hurts is the first step toward feeling safe, comfortable, and confident again.

You deserve answers — not dismissal.
And you’re never meant to just push through pain.

Pelvic floor therapy can help. 💜
*x

02/10/2026

Urinary incontinence isn’t one single condition — and it definitely isn’t something you’re expected to “just deal with.”
There are several different types, each with different causes and patterns.

Understanding which type you’re experiencing matters, because it helps explain why it’s happening and what changes can actually help.

Leaking with movement…
Leaking with sudden urges…
Leaking in both situations…
Feeling like you never fully empty…

These symptoms all have different drivers — and different next steps.

The most important part?
👉 Awareness.
Because once you understand the pattern, you can start making small, meaningful changes instead of feeling stuck or confused.

If any of these slides sound familiar, it’s worth paying attention to your symptoms rather than brushing them off. There are ways to improve how your bladder and pelvic floor work — and it starts with knowing what’s going on.

✨ Curious which type applies to you? Want to learn more?
I’m hosting a new workshop where we’ll dive deeper into this and talk through practical, evidence-based steps to help you feel more in control.

👉 Come learn more and sign up here: https://square.link/u/BKMAYjxN

02/04/2026

Look what came in the mail today! 😍📬
My new v***a puppet ***alutionary — and yes, it’s as educational as it is adorable.

Most women have never actually seen what their anatomy looks like.
And honestly? That’s not their fault — we’re rarely taught this growing up.

✨ Why I use this in sessions:
Because when I talk about v***ar moisturizers, or pelvic floor symptoms…
I want you to know where things are and what they’re actually called.

And for the record:
No, the whole thing is NOT called a va**na 😉
(The va**na is one part — the v***a includes everything on the outside.)

The more we understand our own bodies, the more confident we feel advocating for our health.
And that’s exactly what I want for every woman who walks through my door. 💜

02/02/2026

Your pelvic health matters at every stage of life — let’s learn about it together 💜

Join me on Feb 15th, 2026 (3–4:30 PM) at for a women-focused pelvic floor workshop.

We’ll talk symptoms, myths, strength, hormones, and how your pelvic floor changes through pregnancy → postpartum → perimenopause → menopause.

You’ll learn what’s normal, what’s not, and what simple exercises can help you feel confident again 💪💜
Limited spots — save yours today!
✨ Sign up → link in bio!

01/26/2026

Leaking when you shovel snow? ❄️🫣
Your body isn’t failing you — it’s just responding to how pressure is managed during movement.
When we bend forward and hold our breath, intra-abdominal pressure shoots up. That pressure travels downward onto the pelvic floor, and if those muscles are already fatigued or weak, leakage can show up. 💧
A few simple tweaks can help:
✔️ Use your legs — squat instead of rounding your back 🦵
✔️ Gently engage your deep core 🔗
✔️ Exhale as you lift — lowers pressure + supports your pelvic floor 🌬️
✔️ Keep breathing through the effort 😮‍💨
These small changes help your core and pelvic floor work together so you can move with more confidence and less leaking. 💜
If it keeps happening, pelvic floor PT can help you understand the “why” and rebuild strength where you need it most. 💪
Stay warm, stay safe — and happy shoveling after this big storm! ❄️🤍💪

01/22/2026

Rehab shouldn’t look the same for everyone — because your goals aren’t the same as someone else’s.
A strong recovery comes from building things up step by step.

✨ Start with control:
Gentle, static exercises help wake up the right muscles and rebuild good movement patterns.

✨ Add dynamic strength:
As your body gets comfortable, we add more movement and challenge to build real-life strength.

✨ Build muscle + capacity:
Hypertrophy (muscle-building) work helps tissues handle more load and reduces the chance of flaring up again.

✨ Train endurance:
Your muscles need stamina for daily life, longer workouts, or staying active with your kids.

✨ Challenge balance + reaction:
Learning to react and stabilize quickly is a key part of feeling confident and steady during movement.

✨ Finish with plyometrics
Light impact and jumping drills help prepare your body for higher-level activities.

Rehab should help you get back to the things you want to do — strong, capable, and confident.
And once the foundation is there, we move toward sport-specific or goal-specific training so you can return to your active lifestyle safely and fully.

01/16/2026

Urgency & frequency aren’t about a “small bladder.”

Urgency incontinence happens when the bladder sends strong, sudden signals to empty, even when it isn’t truly full. Over time, those signals can become overactive and harder to ignore.

Here’s where the cycle starts 👇
🚽Over active bladder and/ “Just in case” peeing feels helpful in the moment
➡️ but repeatedly emptying the bladder early trains it to expect smaller volumes
➡️ which increases urgency and frequency
➡️ leading to more just-in-case trips

Research shows that frequent voiding can reduce functional bladder capacity and reinforce urgency patterns, while bladder retraining and pelvic floor muscle training can reduce urgency, improve bladder control, and increase confidence with delaying voids.

In simple terms:
The bladder learns from what we teach it.
If we teach it to empty early, it asks to go earlier.

The good news?
With the right guidance, the bladder and nervous system can be retrained—breaking the cycle and restoring control.

Urgency is common.
Living around bathrooms doesn’t have to be.

01/15/2026

💡 Did you know nearly 45% of pregnant women report moderate to severe low back and pelvic girdle pain during pregnancy?
That means almost HALF of women experience pain that impacts comfort, function, and daily life — not just a small ache.

🤍 If we know this is so common, why wait for it to happen to you?
🚫 Don’t become a statistic — take action early.

📊 Research shows that adding core stabilization exercises to usual care in pregnant women with lumbar and pelvic girdle pain leads to greater pain relief, improved function, and better quality of life compared with usual care alone.

🧠 Targeted, guided core work doesn’t just improve strength and function — it helps the body feel safer with movement, gradually turning down pain sensitivity and improving how the spine and pelvis handle load.

💪 Taking care of your deep core and pelvic muscles now can make a meaningful difference in how you feel before and during pregnancy — and set your body up for a stronger, more supported journey.

01/13/2026

🎙️ I was on a Podcast !!!.Watch it here 🎥

I had the absolute pleasure of sitting down with Lisa from Zen and Now Wellness Studio an incredibly kind and thoughtful host—for an honest, informative conversation about pelvic health.

In this episode, we talk about:
✨ What the pelvic floor actually is (and why it’s more than just “Kegels”)
✨ Common symptoms to pay attention to—that are often normalized but shouldn’t be ignored
✨️ What to expect during Pelvic floor therapy.
✨ Simple, everyday tips to support pelvic health through different stages of life

Whether you’re pregnant, postpartum, navigating menopause, active in the gym, or simply curious about your body—this conversation is for you.

🎧 Watch the full episode on YouTube and feel empowered with knowledge you can actually use.
🤍 And if this helps you, share it with someone you know it could help too.

Episode 5 — Be Well with Manali Kadam, PT, DPT, OCS | Pelvic Floor Health ExplainedIn this episode of Be Well, host Lisa Bragaw sits down with pelvic floor s...