Enhance Rehab & Wellness

Awareness is the beginning. Automaticity is the goal.

Over the last several posts, we’ve been laying the groundwork.
We’ve talked about breathing.
We’ve talked about pressure management.
We’ve worked on relaxation.
We’ve worked on hip strength and core control.

All of those things matter.

But here’s where I don’t want you to get stuck:

Trying to consciously control your pelvic floor forever.

The goal isn’t for you to walk around thinking,
‘Am I relaxing?’
‘Am I squeezing?’
‘Am I bracing?’
‘Am I doing this right?’

Your body is designed to coordinate all of these things without you micromanaging every muscle.
So once we’ve started to give your body the tools it needs, we need to let it actually use them.

We need to allow your pelvic floor to respond to movement, pressure, load and impact the way it was designed to.

That’s what we’re helping your body relearn.
Not just how to contract.
Not just how to relax.
But how to respond.

So eventually, you’re not thinking about your pelvic floor when you squat, run, jump or lift.

You’re just training.

Because the goal isn’t to make you better at pelvic floor exercises…

The goal is to make you better at living your life!

If your core strategy is always “tighten everything”… it’s time to rethink what bracing actually means and why that doesn’t always work

More tension doesn’t necessarily mean the right support. Your core needs to be RESPONSIVE and able to create tension when you need it while still allowing you to move, breathe and manage pressure.

Day 10 of helping active women stop leaking during workouts

In this banded, feet-elevated bridge, I’m practicing a gentle brace with my breath—then taking that same concept into a loaded back squat

Because this is where rehab meets training.

We don’t want you to be great at a rehab exercise. We want you to be able to take that control into the movements you actually want to do—lifting, running, jumping, and everything in between.

We don’t do life laying down, and rehab is meant to help you get back to the life you want. So stop settling for simple exercises you’ve conquered but that don’t carry over to your goals.

Rehab should help you get back to training, not keep you stuck in rehab.

Thoracic rotation isn’t just about mobility—it’s about control.

Day 7 of helping active women stop leaking during workouts

You need mobility, stability, AND strength through your upper back to move well and manage pressure during lifting and running.

Without it, your body compensates, pressure builds which then often gets pushed down into your pelvic floor.

These are 4 of my go-to drills to build rotation you can actually use.

Save, share and follow along for Day 8 to learn more tips and knowledge to decrease any leaking!

Remember, these posts are all for educational purposes and I am not YOUR physical therapist (unless I am 🙃), but if you’re looking to get help with these topics, let’s chat on how I can coach you along this process! I work with active women to help get them or keep them strong, pain free and dry!

If your upper back doesn’t rotate well, your body will find another way—and it usually means more pressure where you don’t want it.

**Day 6 of helping active women stop leaking during workouts**

Thoracic rotation is key for both lifting and running.

It allows your ribs to move, your arms to swing efficiently, and your core to manage pressure instead of forcing it downward.

Without it → increased intra-abdominal pressure, compensation, and added strain on your pelvic floor.

Mobility + control = better movement, less leaking.

Keep following along for day 7 — ways to work on thoracic rotation!

Remember, these posts are all for educational purposes, but if you’re looking to get help with these topics, let’s chat on how I can coach you along this process! Iwork with active women to help get them or keep them strong, pain free and dry!

If you lose your breath control when you hinge… your workouts will likely still cause leaking

Day 5 of helping active women stop leaking during workouts until 10K

It’s one thing to breathe on the floor or in a static (still) position.
It’s another to control pressure in positions that actually look like your lifts and have slow, controlled movement

Here I’m using a staggered stance hinge to mimic a deadlift—so you can keep your ribs stacked and maintain 360° expansion (yes, including your back) while you move.

This is where it starts to transfer:
breath + position + slow movement = better pressure control under (eventual) load

Inhale to expand
Slow exhale to stay connected, no clenching!

Are you following along and trying them all out? Come back for Day 6!!

Let’s keep building and learning!

Remember, this is all educational and I am not YOUR PT. Unless you want some guidance and then, in that case, let’s chat on how I can coach you along this process! I work with active women to help get them or keep them strong, pain free and dry!

Day 4 of helping active women stop leaking during workouts

If your ribs flare up and your pelvis tips forward when you breathe or lift… pressure has nowhere to go but *down.*

That’s when symptoms like leaking start to show up.

Stacking your ribs over your pelvis gives your core a home base so when you inhale, you get true 360 expansion (including your back body) and when you exhale, your core + pelvic floor can coordinate instead of fight each other.

That = better pressure management and less strain during high intensity or loaded movements

At the end of the video, I’m showing you a super simple drill to help you find that stacked position and keep it—so your breath supports you, instead of working against you.

Save this to practice, and follow along for Day 5 as we keep building and learning!!

Also remember, these are tips that will eventually not be as imperative as coordination, control and strength improve!

The Inhale is only half the equation

You can take the deepest breath in, but if you don’t know how to control the exhale, you’re not actually training your core.

A controlled exhale is what connects your core and pelvic floor.
It’s where coordination happens.

Not sucking your stomach in.
Not clenching or bracing.

Just a slow, intentional exhale…
feeling your ribs come down and your system work together.

This is where coordination really starts to happen and things start to change!

Follow for Day 4 as we keep building!

I help active women with incontinence just like this, step-by-step so they can train without holding back.
DM me ‘CORE’ and we’ll talk about what working together could look like!