Centered Physical Therapy & Wellness, LLC

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Waunakee, WI
Centered Physical Therapy & Wellness, LLC

Welcome to Centered, personalized pelvic floor & orthopedic physical therapy for every body. Schedule your complimentary call today!

Whether it be after injury, after pregnancy, or after some time off, Centered supports you in your movement journey.

03/03/2026

Long story (long), labor and birth prep is incredibly helpful during pregnancy to prepare the body for birth and optimize birth outcomes!

I generally recommend starting around 30-33 weeks unless you have specific concerns that arise earlier in pregnancy.

During this visit we chat about your current pregnancy, past pregnancy, birth expectations, support at home, + more.

We assess your posture, strength, global mobility, pelvic floor, and review any manual techniques that can be used at home such as perineal massage and push-prep (lengthening of the pelvic floor).

We end the visit with chatting through specific and personal mobility recommendations to improve baby position and best prep your body for the marathon that is labor and birth.

This is beneficial whether it is your first birth, subsequent birth, you’re looking to reduce likelihood of tearing, hoping for a VBAC, + more.

Questions? Please reach out! I would love to support you or connect you with someone who can 🤗

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02/11/2026

Intuitive movement has been such a gift this pregnancy.

If you’re not familiar with what intuitive movement is, it’s essentially a movement approach that honors your body’s internal cues rather than relying on rigid external plans.

It focuses on finding joy, energy, and pleasure in movement and gives permission to adapt to what feels best in the moment.

Intuitive movement moves away from “all-or-nothing” approaches to exercise and encourages flexibility and connecting to your body. Tuning into energy levels, pain, stress to determine what your body needs. Joyful movement is a big component as well - trying to enjoy what you’re doing while recognizing the mental / physical / and emotional benefits.

Most importantly, it’s not dismissing what we know supports health or avoiding challenge. You can still build strength, maintain cardio capacity, and persue progress without overriding signals your body is trying to tell you.

For me, this has been a work in progress for many years, even more so during pregnancy. Always a gentle reminder that our bodies are constantly changing, and our movement can change and adapt too.

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01/27/2026

It can be hard to navigate all the information online about movement during pregnancy.

Let’s just be really clear. Exercise in pregnancy is safe, beneficial, and recommended for most people. If you have a medical reason to not exercise, you likely have been told.

Moreover, movement doesn’t have to be perfect to be helpful. Lean into what you enjoy, let it change day to day, and prioritize rest, fuel, and hydration.

Beyond this, know there are a lot of fear-based myths out there that can be really unhelpful and if you are unsure if something is safe for you, please ask.

Every body responds differently and if something doesn’t feel right or you find yourself having questions, know there is support out there.

What a myth you’ve heard that isn’t true? I’ll go first, twisting should be avoided during pregnancy. Comment below what comes to mind! ⬇️⬇️

Let’s connect if you want to chat more about pelvic floor PT, movement during pregnancy, or really anything else. Here to support you along the way!

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01/08/2026

Strength training is the (not so) secret to running ✨

If your goal is to stay injury free this year, I would highly highly recommend incorporating strength into your routine. It doesn’t have to be complicated, but it does have to be specific to muscle groups that support running dynamics.

This involves single leg exercises, focusing on trunk and pelvic control, and usually can be done with minimal equipment (huge win).

When working with runners, I like to emphasize working on calf, quad, hamstring, and outer hip strength. I have included other muscle groups here because truly, they are all important and beneficial.

If you’re looking to start running or planning on returning to run this spring / summer, let’s chat. Now is the time to start strength training to reduce injury and feel your best 🤗

As a gentle reminder, this isn’t medical advice and if you are experiencing pain / injury / pelvic floor symptoms with running, consult with a provider before trying any exercises you see on the internet!

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01/06/2026

Pelvic floor dysfunction can sound like a lot of different things.

More often than not, it starts as seemingly harmless thoughts, that turn into more recurring thoughts and over time, become bigger concerns that don’t go away.

I’ve been there. It’s easy to say, I’ll just give it time and it surely will go away. And it might get a little better but then it comes back, sometimes worse than before. The mental thoughts get louder and you start to notice these things more and more.

Please know that pelvic floor PT can be incredibly beneficial. You don’t have to “get through it” or live with these thoughts and experiences. We can support you through bladder + bowel + intimacy related concerns.

If any of these resonate with you, let’s connect. I’d love to support you in your journey and help make your life easier because these thoughts won’t be on the top of your mind.

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11/20/2025

Your hammy’s might need a little love ✨

If you’re noticing any of the following, let’s connect! You feel your back kicking in with lifting, your knees move inwards during lunges or single leg movements, you always tight despite stretching, and you feel cramping with bridging or hip based movements!!

I feel like lately I’ve spent a lot of time harping on the glutes and adductors but the hamstrings are also so important for stabilization, power, and functional movements! It is also worth mentioning that this applies to people with both pelvic floor and orthopedic concerns.

Want to learn more? Let’s chat 🤗

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Address

101 E Main Street Ste 3
Waunakee, WI
53597

Telephone

+16087109885

Website

http://www.getcenteredpt.com/

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