Centered Physical Therapy & Wellness, LLC

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Centered Physical Therapy & Wellness, LLC

Welcome to Centered, personalized pelvic floor & orthopedic physical therapy for every body. We are so happy you’re here.

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

12/17/2025

✨ Behind the scenes of the first trimester ✨

A beautiful mix of feeling grateful for my body / this little human / the support we have … and alsoooo feeling like the nausea, aversions, and lack of motivation were going to get the best of me.

Now that we are almost to week 16, I am feeling more like myself and excited to be exercising and eating yummy food again.

Thankful for this community and to be sharing this journey alongside you all 🫶

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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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11/18/2025

Things I don’t do as a pelvic floor physical therapist ✨

Before diving in, it’s worth noting that these are all easier said than done and take a lot of practice and awareness!

Our pelvic floor is connected to so many parts of our body which makes it so unique and complete. Here are a few things I try to avoid to best support my pelvic floor!

I don’t:

▫️Skip breakfast - this is so important for bowel function and energy levels!

▫️Hover when going to the bathroom - this can inhibit your pelvic floor from fully relaxing which impacts how much (and how easily) you can void. If able, pls sit all the way down. Even better if you have a squatty potty!

▫️Power p*e - this is forcefully pushing urine out. If in a pinch, of course do what you gotta do, but generally we want to relax and let our bladder do the voiding. We don’t need our pelvic floors getting in the way

▫️Forget hydration - gosh, this is something I am always working on, getting enough water! It is so important for bladder function, bowel function, and overall mental wellness. Without enough water we can experience urgency, constipation, fatigue, and more

▫️Tighten my core all day - relax your core / glutes / and jaw!! Your pelvic floor will thank you greatly!

What sort of things do you try to avoid to best support yourself?? I can think of so many things!

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11/06/2025

Mid-back mobility & the pelvic floor, why does it matter?

The mid-back, or thoracic spine, is more important to the pelvic floor than most people think. This is because the pelvic floor and the diaphragm work closely together and influence one another. The mid-back, directly influences the rib cage which impacts the diaphragm.

Without enough movement though the mid-back, think rotation & extension, the rib cage isn’t going to be able to expand in the most optimal way. This then impacts the diaphragm excursion, thus.. impacting the pelvic floor.

This is oversimplified, but you get the gist. If you’re feeling like deep breaths are hard, or your mid-back is feeling a bit locked try some gentle cat-cows, open books, or extensions. Now, if you’re having pain, as always this isn’t medical advice. See a PT to get more specific guidance if you are noticing anything out of the ordinary.

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11/04/2025

Come see what a typical Monday is like at the clinic ✨ Monday / Wednesday / Fridays I am in the office earlier in the day so the days start a bit earlier than Tuesdays and Thursdays.

This day was such a good day of clinical care, catching up on admin tasks, and finally running a few errands that I have been putting off.

Hope you all have a lovely week ahead and as always, I so appreciate your support during this crazy (& fun) journey.

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10/30/2025

Me anytime anyone tells me they want to start running again 🏃‍♀️

Truthfully, this is me really anytime anyone asks how to get back to their favorite form of movement and activity.

There is nothing quite like being able to provide the support and guidance for someone looking to get back to the things they love. If this sounds like you, let’s connect! I would love to support you.

What gets you this excited these days? Comment below!

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10/02/2025

If jump jacks, hopping, or box jumps feels scary to you and you’re worried you are going to p*e your pants, pelvic floor PT can help!

Leakage isn’t normal and there are so many things we can do to figure out what’s going on with your symptoms.

Moreover, if you’re a runner and are experiencing leakage and ~aren’t~ practicing your hopping, there is likely a huge component missing in your training!

If this is you, 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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