Annie Pilates Physical Therapist

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Annie Pilates Physical Therapist Learn: CORE BACK COLLECTIVE Join here https://www.skool.com/the-core-back-collective-6811/about?ref=d097dce061204bd8b32adb2024ea5b3e

The Fearful or Anxious Muscle”The psoas is a deep muscle located at the front of the hips and lower spine. It connects t...
10/20/2026

The Fearful or Anxious Muscle”
The psoas is a deep muscle located at the front of the hips and lower spine. It connects the lumbar spine to the femur and helps with hip flexion, walking, and stabilizing the body.
Because the psoas works closely with the diaphragm and core, stress may influence how it functions. When you feel threatened or anxious, your breathing may become shallow and your muscles may naturally increase their tension.
The psoas is not literally an “anxiety muscle,” and tension does not always mean it is the cause of pain. However, stress, breathing patterns, posture, and movement habits can all affect how your lower back and hips feel. Swipe left to learn more

Where Is the Psoas?
The psoas begins along the sides of the lower spine, travels through the pelvis, and attaches near the upper thigh. It sits deep behind the abdominal organs, which is why it cannot be easily felt from the surface.
This muscle helps lift the leg, walk, climb stairs, and transition between sitting and standing. It also works with the abdominal muscles, back muscles, pelvis, and diaphragm to support movement and stability.
When the hips and spine are not moving well together, the psoas may work harder than necessary. Long periods of sitting, repetitive movement, or poor coordination may contribute to stiffness or discomfort around the hips and lower back.

When Stress Changes Your Movement
Stress can influence breathing, posture, and muscle tension. Some people begin to breathe more shallowly, hold tension in the ribs, elevate the shoulders, or brace their abdominal and hip muscles.
Over time, these patterns may affect how the pelvis, spine, and hips move. You may notice tightness when standing upright, discomfort after sitting, restricted hip extension, or increased tension in the lower back.
This does not mean that stress is the only cause of pain. Back and hip symptoms can have many contributing factors, so persistent, severe, or worsening pain should be evaluated by a qualified healthcare professional.

Release and Rebuild
Supporting the psoas is not always about forcing it to stretch. A better approach may include comfortable breathing, gentle mobility, improved bod

10/19/2026

Here's the real truth

Be intentionally Slow and in control as you Create a space of comfort while strengthening your core and pelvic floor!

Today, we're diving into a gentle yet powerful practice that brings together support, strength, and a whole lot of love for our bodies. 💖

Introducing the modified dead bug with triceps extension a beautiful way to open your chest, triceps lower abs and hip flexors while nurturing your pelvic floor and lower back. 🧘‍♀️✨ With the help of a soft foam roller, we create a sanctuary for our bodies, allowing any bulging sensations or diastasis recti gaps to find ease and support.

Imagine this: as you elevate your pelvis, you feel the gentle release in your low back, giving your hip flexors the freedom to soften and engage. With a dumbbell in hand and elbows bent, you’ll move in a slow, controlled rhythm, synchronizing the bending of both knees at 90 degrees maintaining it while gently tapping one foot at a time alternating with opposite arm to bend and press up . It's a dance of strength and softness! 🎶💪

As you settle into this shape, allow your breath to flow freely, releasing any built-up tension. Inhale deeply and feel your belly expand as your diaphragm gently descends, inviting your pelvic floor to stretch like a cozy hammock. Then, as you exhale, lift your pelvic floor with the cue, "hold your p**p and zip it up," engaging those hip flexors and returning to your starting position. 🌬️✨

Remember, nothing needs to be forced here. The props create a safe environment, allowing your body to respond in its own time. If something doesn’t feel right, adjust, add support, or explore a different variation that feels more sustainable for you! 🙌💕

Let’s embrace this journey together and unlock our core with comfort and joy! 🎉💖

👉 Comment "core" below to gain FREE access to my 7-part video series on core back immersion therapy and get ready for the exciting 8-week challenge launching on November 1st! 🎊 Let's move, breathe, and thrive together! 🌈💪



Have you tried this gentler modified dead bug variation?

10/18/2026

Am I the only who do embrace the power of releasing tight pelvic floor in order to strengthen your pelvic floor ? I’ve just released a brand new 30-minute core/pelvic floor workout on my YouTube channel titled “Rib Flare Crushing Your Pelvic Floor? Fix It NOW with this!” This workout is designed to release tight thoracic and rib cage in order to decrease downward pressure

Before you dive in, don’t forget to complete the 30 minute pelvic floor release video. This step is essential to ensure your pelvic floor is relaxed and ready to engage. Trust me, tightness won’t serve you here!

👉🏻 Here’s how to tailor the workout to YOUR level:
✨ Beginners: Skip the props and enjoy 1 set of all 3 exercises.
✨ Intermediates: Let’s level up! Use props and aim for 2-3 sets of each exercise.
✨ Advanced: Grab those bands and dumbbells, crank those reps up to 15, and challenge yourself with an extra set of each exercise.

What you'll need if you're using props:
🧘‍♀️ Yoga block or soft foam roller
🛏️ Rolled-up blanket or throw pillow
🏐 Soft Pilates ball
💪 Elastic band and dumbbells at your preferred strength

💡 Pro Tip: A soft foam roller can work wonders! Head to my website and comment “foam” for the link!

This routine left my muscles feeling tender and oh-so-sore – a sure sign that it’s doing its magic! ✨ You’ll feel that deep core activation paired with proper breathwork, making every rep count.

I’m here to support you on this journey! If you have any specific exercises you’d love to see, drop a comment below! 💬 Plus, don’t forget to check out my YouTube challenge for longer, detailed routines focusing on pelvic floor health, back pain relief, and so much more!

Ready to strengthen your body and empower yourself? 💪🏽 Comment “Core ” below, and I’ll send you free 7 part video series about core back immersion and the link to be an early bird for my upcoming 8-week challenge starting November 1st! Let’s Start Fall revival of pelvic floor health together! 💖



Are you ready to dive in to

10/17/2026

🌿 Gorilla Pose Progression: RELEASE and without proper opening, there’s no effective closing.

This isn’t just a stretch—where we’ll unlock the magic of your pelvic floor.

Hold each pose for 1 minute and experience how your whole pelvic floor and back body can soften in ways that traditional stretching and Kegel exercises just can’t achieve. 🤲💖

Many of us think Kegels are the answer to pelvic floor issues, but sometimes they can actually make things worse! By promoting reverse Kegels, we open up a tense pelvic floor, allowing it to function properly. When we release with breath, we create the space for Kegels to be truly beneficial. Remember: Kegels alone aren’t the key to a functional pelvic floor!

🌿 In the Body

The first minute targets the muscles, but stick with it! After just 3 minutes, deeper layers of fascia begin to respond. Feel as the fascia along your spine, glutes, and pelvic floor slowly lengthens, decompressing your spine and releasing long-held tension.

Gentle rocking and rib cage opening isn’t just movement; it’s where real flexibility begins, allowing your pelvic floor to start functioning as it should. 🌬️

🌬️ In the Breath

As we flow, notice your breath slowing and deepening. This is where your body and pelvic floor begin to soften from the inside out.

🧠 In the Nervous System

something magical happens: your nervous system begins to downshift. Your mind quiets, your body feels safe, and it’s finally time to release. Your pelvic floor opens, allowing the essential functions of life—peeing, p**ping, intimacy—to flow freely.

💛 On an Emotional Level
Our nervous system deeply influences our pelvic floor, which is why anxiety, depression, and other mental health struggles can create tightness and discomfort.

As you hold the poses,
- A quieting of the mind
- A soft release
- A deeper connection to your pelvic floor

✨ The Essence

After 3 minutes, this isn’t just about stretching anymore, opening our gates and embracing the flow of life.

💡 Want to dive deeper? Comment "CORE" below, and I’ll send you my FREE 7-part video series

10/17/2026

Understanding the Connection Between Hip Internal Rotators and Pelvic Floor Health

How to Get Started:
1. Begin by lying on your stomach with a soft ball placed under your pelvis (alternatively, you can use pillows or rolled towels).
2. Position your hips and knees in a frog stretch at a 90-degree angle while remaining prone.
3. Gently lift your feet off the ground as high as you can without straining your hips, knees, pelvis, or back.

This 90/90 hip stretch (with both knees bent at 90°) is essential for enhancing hip internal rotation (IR), which plays a critical role in pelvic floor function.

Key Movements to Focus On:
- Lean forward over your front leg or perform controlled "windshield wiper" motions with your legs.
- Engage in gentle pelvic tilts to create space and strengthen the connection between your hips and pelvic floor.

The Connection: Hip Internal Rotation & Pelvic Floor Health
- Limited Internal Rotation: Tightness in hip IR can force compensatory adjustments in the pelvis, potentially leading to lower back strain and pelvic floor dysfunction, such as incontinence or discomfort.
- Enhanced Internal Rotation: Improving IR supports optimal pelvic positioning, reduces strain, and enhances pelvic floor control (similar to Kegel exercises), ultimately relieving tension.

Effective Practice Tips:
- Control: Focus on slow, deliberate movements that originate from your hips, avoiding any strain in your lower back.
- Progress Gradually:
- Listen to Your Body: If you experience any pain or pinching, be sure to adjust your position accordingly.

Have you tried Kegel exercises yet? We should also emphasize breath control and reverse Kegels. Holding your pelvic floor muscles for extended periods can create issues due to continuous contraction.

To promote pelvic health, aim to urinate every 2-3 hours, totaling about 6-8 times a day. Even visiting the restroom without urgency can help reinforce relaxation

If you’re ready to take the next step, comment "pelvic" below, and I’ll share details about my free 7-part video series to Revive Your Pelvic Floor! 💖✨ next 8 week challenge begins November 1st

10/16/2026

Frog 🐸 Stretch to V stretch instead of just Passive Stretching !
#
Did you know that tight and weak hip adductors are closely linked to pelvic floor issues? It's time to address this connection and enhance your overall stability! 💖

Key Connections:
- Shared Attachments: The adductor muscles attach to the pelvis near the pelvic floor muscles. Some, like the obturator internus, are directly linked to the levator ani.
- Synergistic Function: These muscles work together to stabilize the pelvis and control intra-abdominal pressure.
- Fascial Links: They are interconnected by fascia, allowing tension to travel between them.

How They Influence Each Other:
- Weak Pelvic Floor → Tight Adductors: A weak pelvic floor (due to childbirth, inactivity, etc.) can cause the adductors to overcompensate, leading to inner thigh pain and tightness.
- Tight Adductors → Pelvic Floor Issues: When adductors are tight, they can pull the pelvis out of alignment, increasing pelvic floor tension and contributing to pelvic pain or incontinence.

Addressing Imbalances:
- Strengthening is Key: Instead of merely stretching tight adductors, it’s essential to strengthen both the adductors and the pelvic floor for improved stability.
- Integrated Approach: Exercises that combine hip adduction (squeezing in) with pelvic floor contractions can enhance muscle coordination and activation.
- Mindful Relaxation: Learning to relax the adductors while performing pelvic floor exercises (like Kegels) helps break the compensatory pattern.

🛑 What To Do:
Don’t just stretch those adductors! While release work can be beneficial, strengthening them—especially eccentrically—is crucial for long-term pelvic floor support.

Ready to take the challenge? Comment "pelvic" below to access our FREE 7-part video series on Core Back Immersion Therapy designed to revive your pelvic floor health! Let’s strengthen and elevate together! 💖

HealthyLiving WellnessJourney

Are you ready to release these muscles? Share your thoughts below! 💬

10/16/2026

This is EXACTLY why you NEVER just do more Kegel's!

Did you know that before we can truly strengthen our pelvic floor, we must first learn to let go? 🤔 That’s why my approach is NEVER just “do more kegels.” It’s time to dive deeper into our bodies and understand the magic of releasing tension! 🌈

Try this side to side leg raise to Frog 🐸 kicks!
Let me guide you through my three-step method that’s designed to transform your pelvic health journey:

1️⃣ Release Tension: Say goodbye to gripping and overworking! We need to help your pelvic floor move freely again, allowing it to function at its best. 🌬️✨

2️⃣ Reconnect: It’s all about restoring the connection between your breath, core, and pelvic floor. When these elements work together as one harmonious system, amazing things happen! 💞🌟

3️⃣ Strengthen + Function: Only AFTER we’ve laid this foundation can we build true strength. Let’s teach your body how to support you effortlessly in everyday movements! 💪🌸

Remember, a body stuck in tension cannot thrive! When we work in the right order, everything starts to change for the better. 🌻✨

Over the next few weeks, I’m excited to share more about how this method can help women stop leaking for good! 💛 So, save this post and try these 8 slow 360 breaths in each position to start your journey! 🌬️💫

👉 And here’s a little secret for those struggling with hip and lower abdominal pain: gravity-assisted foam rolling! 🌀✨ It’s a game-changer!

Grab a soft foam roller and place it under your pelvis. Squeeze a soft ball between your feet, and as you open your knees apart, kick gently from a frog pose. This not only engages your hip adductors but also helps to strengthen your pelvic floor while enjoying deep core engagement! 💖🌟

Want to take it a step further? Comment “CORE” below, and I’ll send you my exclusive FREE 7-part video series, Core Back Immersion Therapy Program! Let’s reclaim our strength and wellness together! 🙌💖 next challenge begins November 1st so mark your calendar 📆

Try this routine and feel the difference—your pelvic floor will thank you! 🫶💕

10/16/2026

How did I know you had a pelvic floor problem just by looking at you?

Because your body tells me everything.

Counter leaning — your body is searching for stability it isn’t finding internally.

Gripping your glutes when you stand— your pelvic floor is tight and your body is compensating.

Constantly adjusting in your seat — you can’t find a comfortable position because your support system is off.

Toes lifting in a squat — poor stability in the foundation can affect up the chain.

What can be a major culprit to your pelvic instability? The gluteus medius! And let's address this today!

Did you know that your gluteus medius is more than just a muscle? 🤔 This fan-shaped powerhouse, nestled deep beneath the gluteus maximus, is essential for pelvic stability and overall movement efficiency! 💪✨

🦵 Origin & Insertion: It starts on the outer ilium (the "wing" of your pelvis) and gracefully inserts onto the greater trochanter of the femur. Think of it as the unsung hero, working tirelessly to keep your pelvis level and your movements fluid!

💡 Why It Matters: A strong gluteus medius prevents that dreaded "dropped hip" (hello, Trendelenburg gait!) and reduces unnecessary strain on your pelvic floor. When your gluteus medius is functioning optimally, your pelvic floor can do its job without overcompensating. 🙌

🌀 Key Functions:
- Hip Abduction: Take your leg out to the side with ease!
- Pelvic Stability: Control those lateral movements—especially when you’re on one leg!
- Rotation: Medially and laterally rotate your hip for full range of motion.

Remember, a strong gluteus medius = a happy, healthy pelvis! 🥳

Want to dive deeper? 💖 Comment "Pelvic" below and access my FREE 7-part video series on core back immersion therapy! Let’s strengthen that pelvic, next challenge starts November 1st so mark your calendar ! 📅 PelvicPower

Do you find yourself having pelvic instability?

10/15/2026

A transformative routine that has truly changed the game for me during my postpartum experience 💪

🧘‍♀️ I began integrating beginner core stabilization exercises using an elastic band, gradually easing into them.

If you're interested in leveling up your routine, drop a comment below with "GROUP " to gain access to a free private community inside SKOOL all about Core Back Immersion therapy where you'll find a detailed regimen to enhance pelvic floor health through core back immersion therapy. Also, you can sign up for my complimentary 7-part video series via DM.

Every postpartum experience is distinct, and I faced my own challenges with C-section recovery, diastasis recti, and a hernia. After waiting for the opportune moment, I picked up the elastic band and started with heel slides just four weeks after giving birth. However, I began focusing on my breathing two weeks postpartum, as my C-section scar was incredibly tender, especially after enduring three days of labor and having staples used instead of glue for closure.

Here’s how I gently progressed with the elastic band around my thighs:

1. Bent knee fallouts
2. Single leg marches
3. Marching with leg extensions
4 double table top
5. Butterfly 🦋 in double table top position

Once I felt fully engaged without any doming, I added double knee bends. I started off doing this 2 to 3 times a week, gradually working it into my daily routine, and let me tell you, the results have been phenomenal! 🙌🏼 💥

🤩 Since incorporating this exercise into my routine, I've experienced a remarkable improvement in my postpartum recovery and relief from one-sided back pain. 🎉 It’s incredibly empowering to feel my body becoming stronger and more aligned each day. 💃

👶🏻 If you're a fellow mom looking for a straightforward yet effective method to regain your strength and ease any discomfort, I highly encourage you to give this a shot 🤸‍♀️💕

🌈 Remember, taking time for ourselves isn’t just vital for our well-being but also for the sake of our little ones. 🎊💖

EmpoweredMoms

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