If you've noticed a gap between your abdominal muscles, a bulge along the middle of your stomach, or a feeling that your core isn't quite as strong as it used to be, you may be experiencing diastasis recti. Diastasis recti is incredibly common during and after pregnancy, but it is also one of the most misunderstood conditions in postpartum recovery. Many women are told to avoid certain abdominal exercises, stop lifting weights, or focus on "closing the gap" between their abdominal muscles. Pelvic floor physical therapy can play an important role in helping women recover abdominal strength and function after pregnancy. At Activcore, our approach focuses on evaluating the entire abdominal and pelvic system rather than treating diastasis recti as simply a gap that needs to be closed. Treatment may include individualized abdominal strengthening, pelvic floor rehabilitation, breathing and pressure-management strategies, and progressive return to exercise. We work to help women rebuild strength and confidence, whether they are six weeks, six months, or several years postpartum.

Pelvic organ prolapse is more common than you think—and a diagnosis doesn't mean you have to stop exercising, lifting weights, or doing the activities you love. If you've ever noticed a feeling of heaviness in your pelvis, pressure in your vagina, or a sensation that something is "falling out," you may be experiencing pelvic organ prolapse (POP). While these symptoms can feel alarming, pelvic organ prolapse is a common condition, particularly following pregnancy, childbirth, and during the menopausal transition. Working with a pelvic health physical therapist can help you understand your specific type of prolapse, identify factors contributing to your symptoms, and develop a personalized plan to improve strength, function, and quality of life. Whether your goal is to lift weights, return to running, care for your children, or simply get through the day without pelvic pressure, treatment should support the activities that matter most to you.

Feel like something is falling out of your vagina, especially when you're standing, exercising, or toward the end of the day? This sensation can be a sign of pelvic organ prolapse, including bladder prolapse (cystocele), and Low Pressure Fitness (LPF) may help you better manage pressure and support your pelvic floor. In this article, we'll explore common prolapse symptoms, how LPF may help, and how the interconnected anatomy of the pelvis—including the urachus and the concept of biotensegrity—can help us understand the body as a whole.

"I just went to the bathroom, so why do I already feel like I have to go again?" If you have ever asked yourself that question, you are not alone. Maybe you know every bathroom location in your favorite stores. Maybe you avoid long car rides, skip exercise classes, or always use the restroom "just in case" before leaving home. Perhaps you have even been told that all your tests are normal, yet your bladder still feels unpredictable.

Stress urinary incontinence (SUI) — leaking urine during activities like running, jumping, coughing, or lifting — is often thought of as something that only affects women after pregnancy or later in life. But anyone can have stress urinary incontinence for a variety of different reasons. Many young female athletes experience it as well; in fact, research showed one in every 4 female athletes has experienced urinary leakage related to sports.

Pelvic organ prolapse (POP) is a condition that affects many women, especially after childbirth. It occurs when the pelvic organs—such as the bladder, uterus, or rectum—descend into or beyond the vaginal canal due to weakened pelvic floor muscles and connective tissue. While prolapse can feel overwhelming, the good news is that physical therapy can play a significant role in managing symptoms and helping women safely return to exercise.

As a pelvic floor physical therapist, I often see clients struggling with bladder issues, and I want to share some essential information about bladder health. Our bladder is a remarkable organ, but many of us don’t fully understand how it works or what habits promote optimal function. Let’s explore some key facts about a "normal" bladder, good bladder habits, common irritants, and helpful hints for maintaining a healthy bladder.

Trauma and chronic stress—whether emotional, physical, or psychological—have long been recognized as key contributors to a variety of health conditions. One area often overlooked, however, is the pelvic floor. Many people are surprised to learn that stress can significantly impact pelvic health, especially when left unresolved over time.‍ Whether you’re dealing with digestive irregularities, urinary urgency, pain with sitting, or unexplained pelvic discomfort, understanding how the nervous system, diaphragm, and pelvic floor work together is essential.

As an orthopedic and pelvic health physical therapist, I often get asked: “Why does my shoulder have anything to do with my pelvic floor?” The short answer is that everything is connected, especially when it comes to postural support, breath mechanics, and core stability. And one often-overlooked muscle that plays a pivotal role in this full-body connection is the serratus anterior.

If you’ve ever worked with a physical therapist for back pain, hip issues, or even stress incontinence, you’ve probably heard us talk about your core. But as someone who works at the intersection of orthopedics and pelvic health, I want to zoom in on two (often-overlooked but absolutely vital) players in your core system: the diaphragm and the pelvic floor. These two structures live at opposite ends of your torso, but they function as a team.