How do I know if I need pelvic floor physical therapy?

You may need pelvic floor PT if you experience symptoms like leaking urine (incontinence), pelvic pain, painful intercourse, or feelings of pressure in your pelvic area. If you're pregnant or postpartum, pelvic floor therapy can also help with core recovery, diastasis recti, and C-section or perineal scar healing. We offer personalized assessments to help determine if pelvic floor therapy is right for you. Book a consultation today!

What conditions does pelvic floor therapy treat?

Pelvic floor therapy can help with incontinence, prolapse, diastasis recti, pelvic pain, painful intercourse, chronic constipation, and postpartum recovery. A pelvic floor PT creates a customized plan based on your specific needs.

Is pelvic floor therapy safe during pregnancy?

Yes! Pelvic floor therapy is safe during pregnancy and can help manage pain, improve core and pelvic floor strength, and prepare your body for labor and delivery. We provide tailored exercises and education to support a healthy pregnancy.

Do you accept insurance for pelvic floor therapy?

We are currently a cash-based practice, meaning we do not directly bill insurance. However, we can provide you with a superbill that you may submit to your insurance provider for potential reimbursement. Contact us to learn more.

How many sessions will I need?

The number of pelvic floor therapy sessions varies based on your individual needs and goals. Some patients see improvement within a few sessions, while others benefit from ongoing care. Your PT will create a personalized plan based on your progress.

Hamstring Strains and Injury Prevention

The Ideal Fitness Routine: A Science-Based Approach to Longevity and Wellness

When it comes to fitness, more isn’t always better. A well-structured routine should enhance your energy levels, support longevity, and contribute to overall well-being—without leaving you feeling depleted. At Well Balanced Physical Therapy, we believe that a balanced (shocker), science-backed approach to movement is key to achieving sustainable health. With the launch of Well Balanced x Longevity virtual fitness platform, we want to educate and empower you with evidence-based fitness strategies that prioritize strength, heart health, and recovery.

Strength Training: A Non-Negotiable for Long-Term Health

Strength training is essential for building and maintaining lean muscle mass, improving joint stability and bone density and enhancing metabolic health. Yet, many women either avoid strength training altogether, engage in workouts that lack proper programming or lift too light of weights. To see real progress, muscles need adequate stimulus—and that means lifting enough weight, progressing your weight and following a structured plan.

Key principles to effective strength training include:

Proper Form: Choose exercises that effectively load muscles without overloading your joints. Doing so prevents injuries and set-backs. Movement may look different through different stages of life but we encourage you to move through all of them.
Progressive Overload: Lifting the same weights each week won’t lead to results. Gradually increasing the weight, reps, or intensity to progressively challenge your muscles over time is key.
Lift Heavy Enough: Many people underestimate how much weight they should lift. To stimulate muscle growth, aim for weights that challenge you within 6-30 reps per set, reaching near failure by the last few reps.
Proper Rest Between Sets: Resting 1-2 minutes or alternating muscle groups between sets ensures your muscles recover enough to maintain performance. To maximize efficiency we like to alternate between muscle groups.
Adequate Recovery Between Sessions: Strength training creates microtears in muscle fibers, which rebuild stronger with proper rest. Allow 48 hours before training the same muscle group again.

Heart Health: The Right Dose of Cardio

Cardiovascular exercise is a critical component of a well-rounded fitness plan, but intensity and duration matter. One common mistake is working out at too high an intensity too often, which can lead to burnout and hinder progress. Instead, we recommend a mix of Zone 2 training (steady-state, moderate-intensity cardio) and Reduced-Exertion High-Intensity Training (ReHIT) for optimal heart health.

Zone 2 Training (exercising at 60-70% of your maximum heart rate) enhances mitochondrial function, improves endurance, and supports metabolic health. Aiming for 120-150 minutes per week of zone 2 cardio (like brisk walking, cycling, or swimming) is ideal. Zone 2 is also most effective at using fat for fuel despite the common belief that more is better when it comes to high-intensity. To learn more about zone 2 cardio, you can check out this Instagram post.
ReHIT (short bursts of maximal effort, typically lasting 20-30 seconds, with ample recovery) has been shown to improve cardiovascular fitness and insulin sensitivity with minimal time investment. Just 10-15 minutes of ReHIT a few times a week can yield significant benefits without the stress of excessive high-intensity workouts. HIIT or ReHIT sessions are not meant to be 30, 45 or even 60 minutes despite some offerings.

Rest and Recovery: The Overlooked Pillars of Fitness

In the pursuit of fitness, many people overlook the importance of rest and recovery. However, rest is not a sign of weakness—it is a crucial part of progress. Recovery allows muscles to repair, prevents overuse injuries, and supports hormonal balance. Too much intensity without sufficient rest can lead to fatigue, increased cortisol levels, and even setbacks in fitness gains.

Active recovery (such as mobility work, light walking, or yoga) can be beneficial, but true rest days should also be built into your routine. Remember, exercise should leave you feeling strong and energized—not exhausted and depleted.

The Well Balanced Approach: Fitness That Feels Good

At Well Balanced x Longevity, we advocate for a fitness approach that prioritizes sustainability, longevity, and how you feel—not just the numbers on a screen. A balanced routine includes:

Strength training (2-3x per week, focusing on progressive overload)
Zone 2 cardio (120-150 minutes per week)
ReHIT (2-3 short sessions per week)
Rest and recovery (active recovery and full rest days as needed)

By following a thoughtful and well-structured plan, you can build a fitness routine that not only enhances your health but also supports your lifestyle in a way that feels empowering and enjoyable. Fitness should never be punishment—it should be a tool for vitality and longevity.

Are you ready to build a smarter, more sustainable fitness routine? Join us at Well Balanced x Longevity and experience the difference of movement that truly supports your well-being.

join our evidence-based fitness program, designed by doctors of physical therapy