The Right Balance Physical Therapy and Wellness

12/11/2025

Hello there Palm Beach Mom's!

Postpartum recovery hits differently when we’re having babies in our 30s and 40s — and it’s not because you’re “weak” or “not bouncing back.”
It’s because biology literally changes.

👉 After age 30, we naturally lose 3–8% of muscle mass per decade unless we intentionally train.
👉 Less muscle = harder pregnancy + harder postpartum recovery.
👉 Add sleep deprivation, hormones, feeding demands… and your body needs SUPPORT, not pressure.

This is exactly why a pelvic floor PT who specializes in pregnancy and postpartum is the right person to guide you. 💗 We understand the core, breath, pelvic floor, hips, posture, strength, pressure management, lifting mechanics…All the things that matter most in pregnancy and postpartum recovery.

Your body isn’t failing you.
You just need a plan that matches the season of life you’re in — and a specialist who knows how to rebuild during this season.

✨ Seeking more support here in Palm Beach County ⛱️ and a postpartum plan that actually works?
Book a free phone consult and let’s rebuild your strength — intentionally.

12/08/2025

Urge Suppression 101 — Boxer Edition 🐶💦
Ever feel like Mick here? 👀 Thus is common with many women, especially while postpartum or in perimenopause.
You get a tiny urge to p*e and suddenly your brain is like:
“Must. Find. Bathroom. NOW.” 🚨
Here’s the thing:
👉 An urge is not an emergency.
👉 Many urges fade in 30–60 seconds when we use urge-suppression strategies.
👉 Training your bladder to calm down is a huge part of fixing urgency & frequency.
Why we do urge suppression:
✨ It retrains the brain–bladder connection
✨ It reduces that “constant need to p*e” feeling
✨ It helps you go longer between bathroom trips
✨ It teaches your pelvic floor to respond in a coordinated way, not a panicked way
Try this next time an urge hits:
• Pause — don’t rush to the toilet
• Take 5 deep calming breaths
• Do a 3 to 5 quick Kegels
• Distract yourself for 60 seconds with a brain teaser

If urgency or leaking is bossing you around, and you live in Palm Beach, it is time to reach out!
💗 You deserve calm, confident bladder control — not panic-p*eing.

📞 Book a free phone consult — we’ll talk through what’s really going on and make a plan that actually works.

12/04/2025

KEGEL talk never stops here!

Most women only train ONE type of pelvic floor muscle fiber…
But your pelvic floor actually has two — and they both matter. 💗
✨ Slow-twitch fibers
These are your endurance muscles.
They help with posture, walking, supporting your organs, and holding p*e until you get to the bathroom.

✨ Fast-twitch fibers
These fire fast, your “quick reaction” muscles.
You need them for pelvic bracing for sneezing, coughing, laughing real hard.

If you’re only training one type… you’re missing HALF the system.And that's why random Kegels all day don’t work. 😅
A real pelvic floor program should look like any other strength program:
✔️ Reps
✔️ Sets
✔️ Tempo
✔️ Progression
✔️ Variety
✔️ Coordination
This is where pelvic floor PT comes in — I build a plan that matches YOUR body and your symptoms.
👉 Book your free phone consult and let’s build the right down there-care

12/02/2025

“Holiday constipation? Oh, it’s REAL. Let’s talk about it. Because your pelvic floor is NOT loving that holiday menu.”🎄

✨ Stress: Your nervous system shifts into survival mode, and digestion slows way down.
✨ Travel: New environments, holding your p**p, long car or plane rides — all change your bowel rhythm.
✨ Sugar + processy carbs: Cookies, casseroles, cocktails… delicious, yes. Gut-friendly? Not really.
✨ Less fiber: Because you’re eating appetizers and party food instead of your normal routine.
✨ Alcohol: Dehydration = harder, slower-moving stool.
✨ Skipping workouts: Movement keeps your gut moving — and December is… not the most disciplined month.

Try and save your pelvic floor this season. Manage the stess and constipation. TRY not to push!

11/29/2025

Curious about a pelvic exam with a Pelvic PT?✨

Not all pelvic exams are the same — and that’s actually a good thing.
A gynecologist and a pelvic floor PT look at two very different parts of your pelvic health, and both are important in their own way. 💗

Your GYN internal exam checks:
🩺 Cervix, uterus & ovaries health
🩺 Hormones & tissue changes
🩺 Pap smear & infection screening
✨ Essential medical care every woman needs.

Your Pelvic Floor PT internal exam checks:
💪 The muscles of the pelvic floor, strength and coordination
💨 Prolapse severity and how it affects your symptoms
⚖️The relationship between breath, spine, and pelvis
✨ The “why” behind leaking, pain, pressure, or heaviness

And if you’ve ever had pain during a GYN exam, here’s some really good news…
👉 Pelvic PT exams do NOT use a speculum.
👉 It is typically much more comfortable.
👉 And at The Right Balance, it is always optional.
(You’re in charge of your body and your care, every step of the way.)

Most of the time, an internal assessment is recommended because it gives us the full picture of what your pelvic floor is doing and how it is impacting your body — but it is never required. There is no pressure, no rush, and absolutely no TMI.

Your GYN keeps you medically healthy.
Your pelvic PT helps you move, function, and feel better.
✨ Together, they give you complete down-there-care.

If you’ve been told “everything looks fine” but you still don’t feel fine… a pelvic floor muscle exam might be the missing link.
📞 Book a free phone consult and let’s talk about your symptoms in a safe, comfortable way.

11/26/2025

⭐ “Why does s3x hurt?

Here are 2 reasons I most often see women dealing with pain during s*x — and both are very treatable. 👇💗

1️⃣ Pelvic floor muscle tightness
When the muscles “down there” are tense, overactive, or guarding, they can actually resist pe*******on. This creates the sensations of burning, stinging, aching and pain.

2️⃣ Hormone changes
Dryness, sensitivity, and “nervy” down there feelings can happen during perimenopause, postpartum, and menopause.
Less estrogen = less lubrication + less tissue elasticity and Altered sensation.

Sometimes it’s one.
Sometimes it’s both.
Either way — there IS EffectiveTreatment. 🙌

And if you’ve been to a provider and you’re still having pain with s*x, that means what they did want helpful but it does not need to end there.
Pelvic floor PTs like myself treat this all the time — and you deserve to enjoy intimacy with your partner.

👉 Book a free phone consult if this sounds like you. 💗

11/21/2025

Lets talk technique with Kegels

Most people do Kegels way too fast — and when it comes to your pelvic floor, **tempo matters.** ⏱️💗

Doing a proper Kegel is key 🔑 to results.
Your pelvic floor needs time to lift, time to hold, and (most importantly) time to fully **relax.**

Here’s the tempo I teach a lot.
✨ **4-second hold** (slow, controlled lift)
✨ **8-second rest** (full release — no clenching!)

I usually start clients with **3–5 second holds** so we can focus on the *coordination* piece first.
Remember you cannot build strength without coordination. And you definitely can’t do effective pelvic floor work without learning how to relax between reps. 🙌

Keep this in mind:
You want to feel the lift, squeeze and release.
If you do not feel it, you are not alone. This is where meeting with a Pelvic Floor PT comes in.

Pelvic floor PTs like myself check this *every single day* — and a few simple adjustments make a HUGE difference. If you are doing Kegels on your own consider getting some training because a bad Kegel can be worse than not doing one at all.

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11/18/2025

Pain with s*x is common — but it is absolutely not something you should push through. ❌ Every time pe*******on hurts, your brain stores that experience as pain.
Your muscles tense. Your body protects you.
And over time… intimacy becomes something your nervous system fears instead of enjoys.

But here’s the good news:
💗 You can retrain this with Pelvic PT
💗And know how to calm your nervous system
💗 Your pelvic floor can learn to relax
💗 And intimacy can feel good again

Pelvic floor PT helps you understand why it’s painful — and gives you the tools and a plan to break the cycle. If you’ve been told to “just keep trying,” please hear me:

You deserve better advice and better care.
👉 Book a free consult at The Right Balance — let’s talk real down-there care and get you enjoying s3x again.

intimacy

11/12/2025

11/11/2025

You don’t need to have had a baby to develop a prolapse — really!
Two common culprits I see all the time:
1️⃣ Chronic coughing and sneezing (hello allergies, asthma, reflux or that lingering cold)
2️⃣ Constipation and straining (yep, your bathroom habits definitely impact your pelvic floor) 💩🚽

Both of these increase downward pressure — and when that pressure isn’t managed well, your pelvic organs and pelvic floor muscles suffer!
💡 The fix? I always like to give you some strategies to try on your own. But my best recommendation is to see a pelvic floor physical therapist before things worsen. Pelvic floor physical therapy is so effective with certain prolapses, and in my professional opinion, surgery is not a first choice and suffering is not an option.

👉 If you’re feeling heaviness, pressure, or bulging — even without having a baby — you’re not imagining it.
Book a consult and let’s get you back in balance. https://therightbalance.janeapp.com/

11/11/2025

Looking forward to joining two of my favorite ladies, Loren Russo and Michelle Spears on CouchTawk Podcast tomorrow at 11 am. Tune in at

11/07/2025

> 🐶 1. “Privacy, Please?” — Normalizing Bathroom Talk
🚪🐾 If you can’t even p*e or p**p alone anymore, we might as well talk about what happens when you do!🚽

Privacy in the bathroom might be optional But talking about your pelvic health is necessary!
When you see a pelvic floor PT, nothing’s off-limits — I cover it all. If you want to share it, I will listen. Problems emptying (p*e or p**p), straining, leaking...Yep I cover it!