Core Strong Physical Therapy

Core Strong Physical Therapy Revolutionizing Pelvic Health! We help you learn to understand HOW your body works and make it work for you!

We want to empower people to get back to the lives they want to live without being limited by pain, weakness, leakage, prolapse and more!

05/29/2026

✨ Half Kneeling Hip Flexor Stretch + Overhead Reach ✨

This stretch does more than open up tight hips — it can also help support pelvic floor mobility, breathing mechanics, and core pressure management.

When the hip flexors are tight (especially from sitting, pregnancy, lifting, or running), they can contribute to postural changes and increased tension through the abdomen and pelvic floor. Adding an overhead reach helps connect the stretch into the rib cage, diaphragm, and fascial system for a more full-body release.

💡 Benefits for the pelvic floor:
🔹 Encourages pelvic floor lengthening and relaxation
🔹 Improves rib cage + diaphragm mobility for better breathing mechanics
🔹Helps reduce gripping through the low back and abdomen
🔹Supports pressure management during lifting, exercise, and daily movement
🔹Can improve hip extension needed for walking and running

How to do it👇

1️⃣Start in a half kneeling position with one knee down and the other foot in front

2️⃣Tuck your pelvis slightly (think “tailbone down”)

3️⃣Gently shift your weight forward until you feel a stretch in the front of the hip of the down leg

4️⃣Reach the arm on the same side as the down knee overhead

5️⃣Slightly side bend away from the kneeling leg while breathing deeply into your ribs and abdomen

6️⃣Hold for 3–5 slow breaths; Repeat 2–3 times each side

✨ Focus on breathing, not forcing the stretch. Your pelvic floor and nervous system respond best when the body feels supported and relaxed.

Save this for your mobility routine or post-run recovery 👏

⚠️If stretching causes more pain or only gives temporary relief we may need to take a different approach➡️ check out of bio for a link to schedule a free 15 min phone consult or to schedule an evaluation

05/25/2026

“Will sitting too long on this car ride make my pelvic floor symptoms worse?” 🚗

If you’ve had that thought before a trip, you’re not alone. Long periods of sitting can increase pressure and stiffness through the pelvis and tailbone, which may bring on urgency, discomfort, or that “off” feeling.

But here’s the part most people don’t realize, you don’t have to just push through it.

Small changes can go a long way: shifting your position or doing small movements while you sit that make a big difference in the pelvis, taking standing movement breaks, and allowing your belly and breath to stay relaxed instead of holding tension.

Your body doesn’t need perfection—it needs support and variety.

If you’re in the Powell / Columbus, Ohio area and want a personalized plan before your next trip, Core Strong Physical Therapy can help you feel more confident and comfortable while traveling.

✉️ Send us a message or book your visit today.

05/22/2026

✨FUN FACT FRIDAY: PELVIC FLOOR EDITION✨

🔹Pelvic Floor + Diaphragm = Besties 👯‍♀️
🔹 The pelvic floor lengthens while taking a breath in and gently recoils when exhaling 😮‍💨

📍Check the link in our bio to schedule!

05/17/2026

Travel can place extra stress on your body—especially your pelvic floor. After long drives, flights, disrupted routines, and increased activity, it’s common to notice more urgency, leaking, pelvic pressure, constipation, or discomfort once you get home.

The good news? Your body often responds well to gentle recalibration.

Focusing on breathing, reducing tension, improving movement, and giving your system time to recover can help you return to a better baseline after travel.

If symptoms continue to linger or feel harder to manage, pelvic floor therapy can help address the underlying patterns contributing to the flare-up.

💛 You don’t have to just “wait it out.”

📍Message our clinic or schedule an evaluation to start feeling more comfortable and confident in your body again.

05/15/2026

✨ Half kneeling adductor stretch = more than just an inner thigh stretch 👀

This position can be a great way to improve pelvic floor mobility, breathing mechanics, and hip movement — especially for people who feel tension through the pelvis, groin, hips, or low back.

✨ Benefits for the pelvic floor:

• Helps lengthen the adductors, which share fascial and functional relationships with the pelvic floor

• Encourages pelvic floor relaxation and “letting go”

• Can improve hip mobility for squatting, lifting, running, and daily movement

• Promotes better rib cage + pelvic positioning with breathing

• Helpful for people who tend to grip through the inner thighs, glutes, or pelvic floor

How to do it 👇

1️⃣ Start in half kneeling
Place one knee under your hip and extend the other leg out to the side with the foot flat.

2️⃣ Find your stack
Keep ribs over pelvis and avoid arching your low back.

3️⃣ Gently shift back
Rock your hips backward until you feel a stretch through the inner thigh of the straight leg.

4️⃣ Add your breath
Inhale through your nose and feel expansion through your ribs/pelvic floor.
Exhale slowly and allow tension to soften.

5️⃣ Repeat slowly
Perform 6–8 slow rocks with breathing, then switch sides.

⚠️ Tip: You should feel a mild stretch — not pinching or aggressive pulling. Think mobility + relaxation, not forcing range.

05/11/2026

✈️ Travel can throw off more than your routine—

It can impact your digestion and pelvic floor, too. If you notice constipation, bloating, or discomfort during or after trips, it’s often related to changes in hydration, movement, and pelvic floor coordination.

The good news? This is something you can improve with the right support.

If this tends to happen every time you travel, you don’t have to just manage it—we can help you feel more comfortable and regular.

Send us a message or book a visit to get a personalized plan before your next trip.

05/08/2026

✨FUN FACT FRIDAY: PELVIC FLOOR EDITION ✨

🔹The pelvic floor is not just 1 muscle
🔹 Everyone has a pelvic floor

05/04/2026

Traveling soon and wondering how your body will handle a long car ride? 🚗

If you’ve ever dealt with pelvic pressure, urgency, or discomfort during travel, you’re not alone—and it doesn’t mean you just have to “push through it.”

A few small shifts can make a big difference:

💙 Staying hydrated (instead of restricting fluids)
💙 changing positions often
💙 taking movement breaks
💙 allowing your breath and belly to stay relaxed can all help support your pelvic floor on long travel days.

The goal isn’t to be perfect—it’s to give your body the support it needs so you can actually enjoy the trip.

If you’re local to the Powell / Columbus, Ohio area and want a personalized plan before your next trip, pelvic floor physical therapy can help you feel more prepared and at ease.

Send us a message or book your visit today—we’d love to support you.

05/01/2026

✨Rib Mobility✨

As we know from previous weeks, thoracic rotation is a great movement for our pelvic floor. This week's exercise is a sidelying thoracic rotation stretch, however, some call it a book opener. This wonderful move may look like just a back stretch but really it’s a pelvic floor exercise focused on rib mobility. When the rib cage moves better, pressure is shared better. When pressure is balanced, the pelvic floor doesn’t have to grip which will ultimately improve pelvic tension and make hip joints happier.

The move: Side Lying Thoracic Rotation

How to do it 👇

1️⃣ Lay on your right side with hips and knees bent to 90 degrees. Shoulders, hips, and ankles should be stacked. Extend arms out in front of you with palms together.
2️⃣ As you exhale, slowly rotate your top arm across your body, opening your chest toward the ceiling. Allow your eyes and head to follow your hand
3️⃣ Keep knees stacked and pelvic stable (no rolling backwards)
4️⃣ Inhale at the end range and return to starting position
5️⃣ Perform 6-10 reps per side with slow and controlled breathing

⚠️Form tip: Think “Let my ribs rotate,” “Breathe into the back of my ribcage,” “Let my pelvic floor soften as I inhale” ⚠️

Hi all! I posted about a week ago about a drive we are doing in partnership with and to support Domestic Violence she...
04/30/2026

Hi all! I posted about a week ago about a drive we are doing in partnership with and to support Domestic Violence shelter. Just wanted to repost as today is our last day to collect donations.

One common question was if used clothes and bedding are accepted as long as they are in good condition and YES they are 😊

We will be at the clinic until 5:30pm tonight for anyone wishing to drop things off. We keep the door closed for privacy during treatments but you can just set donations in the front hallway by our door and we will bring them in between patients.

Thank you SO much to those who have already donated, we are so grateful!

If you’d like to donate monetarily, you can do so by scanning the QR code or going https://givebutter.com/supporting-turning-point-6-fundraising-drive-5eqy4q

Thank you again so much for your support💕

04/27/2026

Returning to exercise after pregnancy can feel confusing, especially when you’ve been “cleared,” but your body doesn’t quite feel ready. The truth is, postpartum recovery isn’t about rushing back into workouts-it’s about rebuilding your foundation first.

Starting with core and breath connection, gradually increasing strength, and giving your body time to adapt can make all the difference in how you feel long-term. A supported return to movement helps you feel stronger, more confident, and more in tune with your body.

If you’re in the Powell, OH area and unsure where to start, pelvic floor therapy can guide you every step of the way.

✨ You don’t have to figure this out alone.

Address

3831 Attucks Drive, Powell
Columbus, OH
43065

Opening Hours

Monday 6am - 5pm
Tuesday 6am - 5pm
Wednesday 6am - 5pm
Thursday 6am - 5pm
Friday 6am - 5pm

Telephone

+16149497328

Website

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