Annie Pilates Physical Therapist

There's hope, and I'm here to share it with you!pelvic organ prolapse at some point, and one in four will experience incontinence? 💦 But don't worry

Join me in this empowering journey as we explore a unique stretch technique using an elastic band, a foam roller, and gravity’s magic! 🌈

🎥 Watch my latest Reel to see how to:
1. Wrap an elastic band around your feet and stretch it overhead, legs extended.
2. Utilize a foam roller for that extra support and let gravity do its thing!
3. Engage in a gentle pulsing motion in a "V" stretch, pulling those bands apart.
4. Transition into a happy baby pose by bending your knees toward your chest while drawing the bands closer.
5. Pulse gently one more time to reconnect with your deeper pelvic floor muscles.

It’s time to move beyond isolated kegels! 💪✨ Remember, grades 1 and 2 prolapse can often be reversed with the right approach, while grades 3 and 4 can still see symptom relief with the proper strategies. We deserve better support and to reclaim our bodies!

Let's learn Deep Relaxation and Pelvic Floor Recovery.” This is your chance to take control of your pelvic health and discover essential techniques to enhance your quality of life! 🧘‍♀️💖

What’s in store for you?
- Insight into the main causes of pelvic floor discomfort and effective solutions.
- Debunking three common misconceptions that may be blocking your recovery.
- My personal step-by-step solution that has transformed lives.
- A guided diaphragmatic breathing exercise for instant relief.

✨ Special Gift Alert! ✨ Everyone who sticks around until the end will receive a meditation titled “Deep Relaxation and Pelvic Floor Recovery.” 🎁

Don’t forget to grab your foam roller and physio ball—we have a special surprise waiting for you! 🎉 just for this Labor Day weekend giveaway ! free foam rollers giveaways for the first 20 sign ups to this upcoming challenge !!

🗨️ Interested? Just comment "Challenge" below, and I’ll send you the link to our training room and begin 8 week program to Revive Pelvic Floor Program inside the Skool Communtiy

can’t wait to see you there! 💖

Forward head + rounded shoulders can change rib‑cage and pelvic alignment, disrupt diaphragmatic breathing, and break the diaphragm ↔ pelvic‑floor connection — increasing stress urinary leakage with coughing, sneezing or jumping. 🫁➡️⚖️

In this clip I place a soft foam roller under my pelvis and do a gentle “swim” with a soft ball toss and a Superman‑style reach from my back. Even 1 minute/day can:
• improve posture and rib‑cage mobility 🧍‍♀️↔️🫁
• reconnect breath + diaphragm + pelvic floor 🔄
• build core/back strength and reduce downward pressure on the pelvic floor 💪🩺

Want guided support? Comment "Group" to get a FREE 7‑day trial of the Core Back Immersion Therapy series inside my new Revive Pelvic Floor Health community on SKOOL. 🎟️✨ First 20 new members receive a FREE soft foam roller. 🎁

Why join? In the community I’ll teach the WHY behind each movement:
• How breathing affects pelvic control 🌬️
• How hip and spine alignment change pelvic pressure 🍃
• Why posture matters more than isolated strengthening 🧩

Tell me below — do you leak with coughing, running, or exercising? Do you have lower‑back pain or pelvic pressure? 👇

RevivePelvicFloor

Tight, clenched piriformis? That often points to an unstable, weak pelvic floor. Unlock the key 🔑 to a stronger pelvic floor and resilient core.

Try this: single‑leg bridge in figure‑4 + hamstring release = deeper core activation, open hips, and better stability. Want the full system?

Revive Pelvic Floor Health — 8‑week Core Back Immersion Therapy — is relaunching! Comment "challenge" to join the 8‑week challenge starting May 1st and be first to kickstart your journey. Comment "FOAM" to get a cozy foam roller (first 20 signups during Labor Day Week get a free soft foam roller!). 🎁

Inside SKOOL you’ll get:
✨ Step‑by‑step 8‑week progression
✨ Live Zooms + Q&A with me
✨ Progressive workouts, breathwork, pressure management
✨ Deep core + pelvic floor training, hip/glute/posture work
✨ Community support & accountability

We’re open — FREE 7‑DAY TRIAL available. Ready to move toward a leak‑free life? Drop "challenge" below to get started. 💪🌟

Why this move is so powerful 👇

✔️ Strengthens pelvic floor
✔️ Supports organs + helps prevent prolapse
✔️ Activates the deep core
✔️ Builds glute strength
✔️ Stabilizes pelvis & posture
✔️ Helps flatten that mom pooch

I LOVE this movement — and I teach many more like it inside my full program.

Revive Pelvic Floor Health • Core Rehab Community — OPEN inside SKOOL (starts Sept 1)
• 8-week Core Back Immersion Therapy progression
• 5–7 workouts/week (deep core, pelvic floor, posture, breathwork)
• Bowel & bladder diary + customized training
• Live Zooms, Q&A, direct access to me, community support
• Lifetime access + FREE 7‑day trial

Labor Day Week giveaway: first 20 new members get a soft foam roller 🎁

Comment “group” to join the Skool community and grab early-bird access.

September 1 is finally here—and WE ARE OPEN! 🎉

I have been waiting to share this with you.

My brand-new Revive Pelvic Floor Health Core Rehab Community is officially open inside SKOOL!

This is especially exciting for me because, for the first time, I have created one easy-to-use space where I can meet you, teach you, answer your questions, and interact with you throughout your journey.

No more trying to piece everything together alone.
We're going to spend the next 8 weeks learning and progressing together through my Core Back Immersion Therapy method.

And you can experience the community with a:
🎉 FREE 7-DAY TRIAL!
Come inside, look around, meet the community, begin learning, and experience what Revive is all about.

💜 What Is Core Back Immersion Therapy?
If you're dealing with bladder or bowel leaks, pelvic pressure or bulging sensations, discomfort during intimacy, diastasis recti, pelvic or back discomfort, poor posture, or a weak core, I want you to understand:

Your pelvic floor does NOT work alone.
Your pelvic floor, diaphragm, deep core, hips, glutes, spine, and posture are interconnected.

That's why Core Back Immersion Therapy combines my more than 25 years of physical therapy experience with pelvic floor rehabilitation principles, Pilates, Yoga, breathwork, mobility, and progressive strengthening.

Inside our new SKOOL community, you'll find:
✨ A step-by-step 8-week progression
✨ Live Zoom calls with me
✨ Q&A sessions
✨ Direct interaction with me inside SKOOL
✨ Progressive workouts
✨ Bowel & Bladder Diary education
✨ Breathwork + pressure management
✨ Deep core + pelvic floor training
✨ Hip, glute, posture + balance work
✨ Community support and accountability

PLUS: LABOR DAY WEEK GIVEAWAY!

The first 20 new members who sign up during our Labor Day Week launch will receive an exclusive Soft Foam Roller from my collection—FREE! 🎁

I can't wait to finally meet more of you inside this new community.

👉🏻 JOIN REVIVE + START YOUR FREE 7-DAY TRIAL

It’s SO much more than just "doing Kegels." 🧘‍♀️💪

Did you know that your pelvic floor, core, and breath are all part of a pressure system that works together? 🤯 It’s not just about squeezing; it’s about coordination and understanding how to let go too!

👉 Here’s the scoop: If you’re dealing with any of these issues:
• Leaking when you sneeze, cough, or jump 🤭
• A stubborn “mom pooch” that won’t go away 😩
• Lower back pain or weak core connection 💔

It’s usually not because your pelvic floor is “weak.” Instead, it might not be functioning properly with your deep core!

✨ Think coordination > just squeezing! ✨

Instead of going hard on those Kegels, let’s focus on:
✔️ Diaphragmatic breathing 🌬️
✔️ Gentle lift + engagement (no clenching!) 🙌
✔️ Syncing your pelvic floor with your exhale 💨
✔️ Deep core activation (hello, TVA!) 👋
✔️Lengthening pelvic floor muscles by learning to bear down and open the gate! 🚪

💡 Fun fact: Women have three holes - p*e hole, s*x hole, and p**p hole. They’re all connected! When we p*e, we open our p**p home, which is why sometimes we fart. 🤭 And when we p**p, we might accidentally p*e if there’s some urine hanging out. Isolation isn’t the goal!

Cue I love to share with my patients : Imagine holding in gas or preventing a p**p. As you engage your core, zip it up from your lower abs to your navel, like trying to fit into those tight jeans! 👖 Breathe out through your mouth, then inhale and expand your belly while bearing down like you want to fart. 🎉 Repeat this cycle to rebuild your core postpartum and create a flatter, stronger midsection!

I’m currently guiding a few women through my pelvic floor + core rebuild program, and I’d love for you to join too! 🤍

Comment “pelvic” below and I’ll DM you a FREE 7-part video series about core back immersion therapy! Let’s reclaim our bodies together! 💪✨

Restore core, breath & pelvic-floor harmony — fast. 🫁✨

Rib-Pelvis Connection: your diaphragm (top) and pelvic floor (bottom) must move together like a piston. Flared ribs + arched low back stop the diaphragm from descending, overloading the pelvic floor. Breathe into the back ribs to engage deep back + obliques and stack the ribcage over the pelvis.

Try this sequence:
- Chest-opening side-to-side to reduce anterior rib flare
- Soft foam roller placed vertically from neck to low spine to maintain neutral alignment
- Deep breath work into the posterior rib cage
- Squeeze a soft Pilates ball for deeper core canister engagement

Want guided coaching? Comment "challenge" to join the Skool community — free 7‑day trial, live Q&As, Zoom calls, and a Core + Back Immersion workshop to relieve back pain and revive pelvic-floor health.

Starts Sept 1. First 20 sign-ups get my limited edition soft foam roller. 🎟️🔥for FREE

BreathWork Pilates PostureFix FitnessChallenge SkoolChallenge

Learn more about Core Back Protocol BOOK a FREE one on one coaching Consultation by clicking here
⏩ https://www.backmasterclass.com/access

Join the CORE BACK COLLECTIVE Community start anytime with a FREE 7 Day Trial
https://www.skool.com/the-core-back-collective-6811/about

Your breathing diaphragm and pelvic floor are a piston system. When you inhale, the diaphragm drops and the pelvic floor lengthens; when you exhale, the diaphragm rises and the pelvic floor gently lifts. 🌬️🔁

Inhalation: diaphragm drops, belly + lower ribs expand, pelvic floor softens & lengthens. 🫧
Exhalation: diaphragm rises, ribs draw in, pelvic floor gently lifts. 🌊

Forward head and slouched posture angle the ribcage and compress the abdomen, increasing downward intra‑abdominal pressure that forces the pelvic floor to work harder and stay tense. 🧍‍♀️➡️⬇️⚠️

A tight thoracic spine with forward head and rounded shoulders limits ribcage expansion and alters diaphragm descent. That restriction shifts breathing into the chest, raises baseline abdominal pressure, and disrupts pelvic‑floor timing — promoting overactivity, poor recoil, and pelvic symptoms. 🔒➡️📉

Shallow chest breathing = a tight, overworked pelvic floor → possible pain or leakage over time. ⚠️
Proper breathwork restores timing, reduces pressure, and supports bladder control. ✅

How to practice diaphragmatic breathing:
1. Lie on your back with knees bent (or sit tall). 🛌🪑
2. One hand on chest, one on belly. ✋✋
3. Inhale through the nose, let belly + lower ribs expand — feel the pelvic floor lengthen. 🌬️⬇️
4. Exhale slowly through the mouth, let the belly fall as the pelvic floor gently lifts. 🫗⬆️

In the video I squeeze a soft ball in my hands while lying on a soft foam roller placed vertically to support the spine and release a tight thoracic area that often comes with forward head and rounded shoulders. 🎥🟠🌀

Comment "challenge" to join the 8‑week program inside the Skool community — free 7‑day trial. ✨💪

Join this channel to get access to perks:
https://www.youtube.com/channel/UCYewF3deqQIpMKzckf6jg9Q/join

🌐 Stay Connected and Subscribe for Free Workouts! 📲

For more free workouts and valuable content, subscribe to my website: https://www.anniepilatesphysicaltherapist.com

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📧 Contact Information 📮

If you have any questions or concerns, feel free to reach out to me:
📧 Email: [email protected]
📬 Mailing Address: 2750 S Preston Rd Ste 116-104 Celina, Texas 75009

⚠️ Disclaimer: Consult with a Physician and Exercise Safely ⚠️

Before starting any exercise program, it's important to consult with a physician. The exercises shared in this video are not meant to treat or diagnose any medical condition. If you experience increasing pain or discomfort, please stop and seek professional guidance. Remember, any physical activity carries a risk, and by participating in these activities, you assume all responsibility for any potential injuries.

The Great Escape: When the Door Becomes the Dilemma! 🚪💦

Ever had one of those days? You’re out conquering meetings, running errands, and cruising through a long drive—feeling like a total boss! 💼🚗 But then, just as you turn onto your street, everything shifts…

By the time you’re fumbling with your keys at the front door, it’s like you’ve just crossed the finish line of a marathon! 🏃‍♀️💨 Hopping from foot to foot, praying you’ll make it in time! 😅 But wait, what just happened? You were totally fine just TWO minutes ago!

Welcome to the world of Urge Incontinence, or as I like to call it, the latchkey bladder! 🗝️🔑 This sneaky little symptom can catch you off guard. Your bladder isn’t suddenly fuller; it’s your pelvic floor muscles sending mixed signals! When those muscles are chronically tight, they create pressure on the nerves controlling your bladder sensation. And guess what? A familiar trigger—like turning onto your street or putting your key in the lock—can send your bladder into a tailspin of urgency! 😳

The urgency you feel is REAL, but it’s not about a full bladder; it’s about those over-stimulated nerves! 🚨 So, what’s the solution? Rushing to the bathroom every time you feel the urge only reinforces the pattern. The more you respond, the stronger the urgency gets! 😱

Here’s the scoop: Your bladder deserves better! 🚽✨ Instead of holding it for hours (which can lead to spasms), aim to remind yourself to go every 2-3 hours. Setting a little alarm on your phone can save your sanity—especially for busy bees like teachers, doctors, and nurses! ⏰📚👩‍⚕️

Want to break free from this cycle? Let’s release that pelvic floor tension with some gentle moves! 🧘‍♀️💪 Try the Butterfly to V Stretch (and reverse!) for just ONE minute a day. Grab a soft foam roller for support, and remember to breathe deeply and intentionally. 🌈💖comment "foam" if you need a soft comfy one like mine

Want to learn more? Just reply “challenge” below, and I'll guide you through an 8-week journey to strengthen your core release that tight pelvic floor inside Skool community and the program starts September 1st so don't miss out with a free foam roller giveaway!

‼️ Don’t neglect your Hip FLEXORS and ADDUCTORS! 💪✨

It’s time to strengthen those hip flexors—the prime movers of your hips—and your inner thigh hip adductors, which are the mirror of your pelvic floor.

Prioritizing inner thigh mobility is crucial for achieving a balanced and stable body. It can help relieve hip groin pain and stiffness, and incorporating specific exercises can make a world of difference! Here’s how you can get started:

✨ Elevated Pelvis on a Foam Roller: This fantastic exercise engages those hip adductors while promoting a gentle stretch!
✨ Hip Adductor Engagement: Focus on squeezing those inner thighs to build strength!
✨ Straight Leg Raises: Add some dorsiflexion and plantar flexion of the ankle and foot to further lengthen and engage your deep core muscles.
✨ V Stretch: Transition into this pose to reap the benefits of targeting both hip flexors and hip adductors. 🦵

If you’re a beginner, start with a foam roller under your pelvis and perform straight leg raises without any ankle movements. As you get comfortable, progress to the V stretch, and then slowly add in the other variations!

Here are just a few of the incredible benefits you’ll enjoy:
1. IMPROVED BALANCE: Strong inner thighs help maintain balance for a centered and stable posture, preventing pelvic instability.
2. HEALTHY HIP MECHANICS: Stabilize your legs for smooth hip movements during activities like walking and running.
3. PAIN-FREE KNEES: Strengthening your inner thighs and outer hips can help prevent knee pain.
4. BETTER ANKLE MOBILITY & BLADDER CONTROL: Enhance your lower body alignment to improve ankle mobility, reduce injury risk, and tackle leaks when you laugh, sneeze, or cough! 💦
5. CORE SUPPORT: Strong inner thighs and a well-functioning pelvic floor contribute to a healthy, well-supported core and spine!

Ready to start your journey towards a stronger body? 💪 Comment "Pelvic" below for access to my FREE 7-part video series!



Are your hips weak and causing instability , leading to pain and leaky bladder?