Annie Pilates Physical Therapist

06/19/2026

🌟 Looking to enhance your flexibility and move with ease? (YES or Absolutely!) 🌟

✨ Dive into the soothing world of Butterfly Pose Circles 🦋 on a foam roller! Not only will you alleviate those deep aches and pains, but you'll also engage your pelvic floor like a pro! This movement mimics Pelvic Clocks, targeting those sneaky weak spots in your abdominal muscles quadrant.

🌈 While you may be familiar with the stability of frog circles, this butterfly variation takes it up a notch! Keep those hops separated while maintaining your feet apart and knees bent at 90 degrees—it's a little more challenging, but oh-so-rewarding!

If you're looking for guidance, drop "pelvic" in the comments for exclusive access to my FREE 7-part video series on pelvic floor health! ❤️ I'm thrilled to announce the reopening on July 1st with even more exciting content designed specifically for pelvic floor health and deep core muscle activation—perfect for postpartum women and beginners alike! 👩‍👧

🧘‍♀️ Start by centering yourself with deep breaths 😮‍💨 and engaging your core. As you exhale, visualize lifting and engaging those pelvic floor muscles. This activation is essential for your pelvic floor health and the prevention of potential issues.

💪 Lower yourself slowly onto the foam roller, ensuring support for your tailbone, sacrum, and lower back. Maintain your alignment, engage your pelvic floor, and focus on a neutral spine to activate your deep core muscles for ultimate stability.

✨ Hold that position and let your body adjust—feel that gentle stretch or release in your lower back and pelvis.

🔥 Remember, consistency is key for pelvic floor health and core activation! Incorporate this exercise a few times a week, gradually increasing the duration as you progress.

Listen to your body, make modifications as needed, and stay tuned for exciting updates on postpartum exercises. We’re in for some amazing times ahead! 😜

butterflypose wellnessjourney coreactivation selfcare

Let's elevate our practice together! 🌟✨

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Are you excited to di

06/18/2026

Maximize your hip mobility with elastic bands and add eccentric lengthening routine to maximize your strengthening program.

Do you want to optimize your squat, when you lift something from the ground, pushing pulling activities , more functional movement and achieve a more effective workout? By incorporating Hip Circles into your warmup routine, you can enhance your squat depth, improve flexibility, and maximize your results.

Now, let's talk about how to cue eccentric muscle contraction in Pilates. Concentric muscle action involves shortening the muscle while working against resistance, like lifting a heavy box. On the other hand, eccentric muscle action occurs when the muscle lengthens under load, such as slowly lowering the heavy box back down. Think of your biceps flexing and shortening as you bend your elbow, and lengthening as you straighten your arm.

Comment "beginner " to access a free 3-part video series to regain life without back pain, strengthen your core, and improve your posture.

In this movement , even for 1 minute be mindful to
Learn how to cue eccentric muscle contraction in Pilates for ultimate strength! 💪 Concentric vs eccentric muscle action explained - think heavy box lifting vs lowering! 📦💡 as you leg raises your shortened the hip flexors but you are lengthening the hamstrings as the resistance band add the strengthening in a lengthened position

Comment "beginner" to unlock a free 3-part video series for a pain-free life, core strength, and improved posture! 🎥💆‍♂️

Have you heard about eccentric or concentric strengthening ?

06/18/2026

Does this sound like you ❤️‍🩹

🌟 Strengthen Your Posture, Glutes, and Shoulders on how it is related to pelvic floor weakness

Do you suffer from rounded shoulders and constant knots between your shoulder blades? It might be a sign of weak glutes and shoulders, contributing to a forward head posture and downward pressure on your pelvic floor. But fear not, I've got the perfect exercise for you to incorporate into your daily routine!

In this reel, I'll show you a simple yet effective exercise that targets your upper back, shoulders, and glutes all at once. By kneeling and lifting your buttocks while pulling an elastic band from the front towards the back of your shoulders, you'll not only improve your posture but also strengthen those essential muscles.

Comment "core " and access the upcoming 7 part Journey series ! And start activating your delayed response of your pelvic floor that results to dysfunction and issues !

The benefits of this exercise are truly transformative:
✨ Say goodbye to tailbone and hip/groin pain
✨ No more constant trips to the bathroom
✨ Experience pain-free pe*******on
✨ Kiss UTI symptoms goodbye
✨ Strengthen your core, hips, and pelvic floor
✨ Improve your overall spinal health and posture

So what are you waiting for? It's time to take charge of your health and well-being by incorporating this exercise into your daily routine. Your body will thank you for it! 💪🏼

Can you relate to this posture and pelvic floor issues ?

06/17/2026

"Leak-free and loving it! ❤️‍🩹Strengthen your pelvic floor with this dynamic workout.

Are you ready to level up your pelvic floor strength and say goodbye to leaks? Let's combine two powerful exercises for a comprehensive workout!

There are so many ways to work your hip adductors and flexors
Often they are locked up, tight and weak. That can be fixed and boy does it make a difference. If you want more guidance check out my deep core pelvic floor program!!

1️⃣ Sit in a butterfly position with a foam roller behind your lower back for support. As you gently tap your feet up and down, engage your core.
2️⃣ Simultaneously, sit in a V shape with legs extended out. Hold dumbbells in each hand and bring them towards your feet while spreading your legs apart.

By combining these exercises, you target your inner thighs, hip adductors, and core muscles for a stronger pelvic floor. Don't let leaks hold you back any longer! Strengthen your pelvic floor, improve bladder control, and prevent pain with this dynamic workout.

Drop a comment "core" to access the free 7 part video series from Revive pelvic floor health core rehab. Say hello to a leak-free you! 💪💦

Are you ready to Say goodbye to leaks and hello to a stronger you! 💦💪 NoMoreLeaks CoreRehab"💦

06/16/2026

🔍 The Biggest Mistake: We often forget to engage our deep core and pelvic floor during functional exercises. It’s not just about the exercises you do, but HOW you do them that makes all the difference! ❌

💨 Diaphragmatic Breathing: Are you activating your transversus abdominis (TA) and pelvic floor correctly while breathing? Notice the difference between relaxed/flared vs. properly engaged during an exhale! 🙌 but don't forget the 360 degree breathing as well which means activating the rib cage front lateral and back

Perform this modified dead bug with foam roller for gravity assisted and use the soft ball and engage deep core muscles with gently tapping and adding isometric resistance while the opposite leg performs slow controlled movement of hop flexion and progress with knee extension then switch to the other side as you hold the opposite leg .

🚫 Ditch the Sit-ups: A strong core isn’t about cranking out 150 sit-ups (yikes for the neck and back!). Focus instead on activating the right core muscles at the right time—particularly the TA—to protect your pelvic floor!

🔄 Proximal Stability for Distal Mobility: Your core and pelvic floor should activate in a proximal to distal pattern to safeguard your spine and pelvis.

✨ Zip It Up! Instead of “sucking it in,” think about zipping up an elevator from your pelvic floor to your belly button and sternum!

💪 Main Core Muscles Include: Pelvic floor muscles, transversus abdominis, multifidus, obliques, re**us abdominis, erector spinae, and diaphragm!

This foundational exercise helps prevent and treat issues like leaking, prolapse, back pain, and diastasis.
🌟
🔥 Want to learn more? Check out the Core Back Immersion Therapy Program in my Revive Pelvic Floor Health Core Rehab Program for info on proper breathing and body mechanics! Comment "core" to access a FREE 7-part video series!

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06/16/2026

shining a light on something many may not fully understand but is crucial for our wellbeing: Diastasis Recti!

Did you know that Diastasis Recti refers to the stretching of the linea alba and the widening gap between the two sides of the re**us abdominis muscle? 🤔 This condition can occur for various reasons, especially during pregnancy, and it can leave many feeling a bit overwhelmed when it comes to core workouts.

🔍 What’s Normal? The degree of widening can vary from person to person, but typically, a gap wider than 15-25 mm is considered abnormal. Fun fact: the gap isn’t uniform! It’s usually narrowest at the xiphoid (the lower part of your breastbone) and widest at the level of your belly button. So, if you’ve noticed some abdominal protrusion, it might be time for a little assessment!

✨ Let’s Assess Together! I’m thrilled to share with you a gentle foam roller program designed to help you assess your core and improve your pelvic floor health. This is a fantastic opportunity to reconnect with your body and nurture those muscles back to strength! 💪❤️

Need a soft, comfy foam roller? Just comment "Foam" and I’ll send you the link to grab one! ❤️

Let’s empower ourselves and embrace our journeys to stronger cores together! 🌈💪 Are you ready to dive in and take charge of your pelvic floor health?

JoinUs ReviveYourCore

06/15/2026

Slow controlled movement with breath work

Are you struggling with rib flare, diastasis, back pain, leaking, constipation, or just looking for pain relief and core strengthening? 🤔💪 It all starts with knowing how to activate your deep core and pelvic floor correctly!

✅ Engage from P***c Bone to Belly Button: Forget crunching or dropping your ribcage! It’s all about how you engage those muscles.

🔍 The Biggest Mistake: Many of us forget to engage our deep core and pelvic floor during functional exercises. It’s not about the exercises themselves but HOW you do them that truly matters! ❌

💨 Diaphragmatic Breathing: Can you activate your transversus abdominis (TA) and pelvic floor correctly while breathing? Check out the difference between relaxed/flared vs. properly engaged during an exhale! 🙌

🚫 Ditch the Sit-ups: A strong core isn’t about cranking out 150 sit-ups (ouch for the neck and back!). Instead, focus on activating the right core muscles at the right time—specifically the TA—to protect your pelvic floor!

🔄 Proximal Stability for Distal Mobility: Your core and pelvic floor should activate in a proximal to distal pattern to safeguard your spine and pelvis.

✨ Zip It Up! Instead of “sucking it in,” think of zipping up an elevator from your pelvic floor to your belly button and sternum!

💪 Main Core Muscles Include: Pelvic floor muscles, transversus abdominis, multifidus, obliques, re**us abdominis, erector spinae, and diaphragm!

This is a crucial exercise I teach to help prevent and treat issues like leaking, prolapse, back pain, and diastasis.

🔥 Want to learn more? Check out the Core Back Immersion Therapy Program in my Revive Pelvic Floor Health Core Rehab Program for info on proper breathing and body mechanics! Comment "core" to access a FREE 7-part video series!

👶 And for all the pregnant mamas out there, don’t miss the Pregnancy Prep & PP Recovery Program! Learn to “hug the baby” correctly and support your journey! ❤️

Let's get strong and stay healthy together! 💖✨

06/14/2026

06/14/2026