True Form Pelvic Health & Pilates

True Form Pelvic Health & Pilates Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from True Form Pelvic Health & Pilates, Medical and health, 161 Washington Street Suite 1, East Walpole, MA.

A concierge pelvic health physical therapy and pilates studio offering women a holistic approach to help achieve long-term relief and recovery from pelvic floor dysfunction while implementing Pilates as an adjunct rehab tool.

09/03/2026

💌 Send this to a mama-to-be who’s ready to get that baby moving OR save this for later!

First things first: these movements are NOT a guaranteed way to induce labor. 👀
But there is a reason I love encouraging movement at the end of pregnancy.

✨ They encourage pelvic mobility:
Asymmetrical and uneven movements can create space for the pelvis to move and may help encourage baby into a favorable position for birth.

✨ They use gravity to your advantage:
Upright positions, walking, squatting, and moving around allow gravity to work with you and can support baby’s descent.

✨ They keep YOU moving:
At 39–40 weeks, movement doesn’t need to mean an intense workout (I know some of these movements are real muscle burners!). Sometimes walking, gentle mobility, or a few bodyweight exercises are more than enough to keep your body feeling good and prepared for labor.

And let’s be VERY clear: you do not need to force yourself through a huge workout at the end of pregnancy.

If your body is saying “girl, absolutely not,” listen to it. 😂

Do what feels good, take breaks, and remember that something is better than nothing.

👇🏼 Want more realistic, evidence-based birth prep tips? Comment “BIRTH” and I’ll know to make more!

And if you want more pregnancy + pelvic floor education that actually prepares you for birth, follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist! ✨

P.S. Save this for those “WHY AM I STILL PREGNANT?!” days.

09/02/2026

If you’re pregnant and someone told you that you should stop exercising until the baby comes…

✨ I brought receipts. ✨

Moving your body during pregnancy isn’t just about “staying in shape.”

Research has found that prenatal physical activity can be associated with:

→ Higher rates of vaginal delivery
→ Lower rates of cesarean delivery
→ Lower rates of instrumental delivery
→ A shorter FIRST stage of labor
→ Better postpartum recovery
→ Potential benefits for postpartum mental health

Pregnancy is a physiological process—not an injury.

Of course, there are circumstances where exercise needs to be modified or avoided, and your individual pregnancy matters. But for the majority of uncomplicated pregnancies?

Movement is not the enemy. It’s part of taking care of yourself.

📚 SOURCES:

• Andargie BA, et al. (2025). Effects of physical exercise during pregnancy on delivery outcomes: Systematic review and meta-analysis of randomized controlled trials. PLOS ONE. (PubMed)

• Zhang D, et al. (2023). Influence of Physical Activity during Pregnancy on Type and Duration of Delivery, and Epidural Use: Systematic Review and Meta-Analysis. Journal of Clinical Medicine. (PubMed Central (PMC))

• Wang Y, et al. (2022). The Association between Physical Exercise during Pregnancy and Maternal and Neonatal Health Outcomes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Computational and Mathematical Methods in Medicine. (PubMed)

• American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period: Committee Opinion No. 804. (ACOG)

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for evidence-based pregnancy + postpartum pelvic health education that goes beyond “just do your Kegels.” 🤰🏼💪🏼

09/01/2026

A strong pelvic floor ≠ a functional pelvic floor.

I treat pelvic floors for a living, and I can confidently tell you that some of the strongest pelvic floors I see are also the ones leaking urine.

Because your pelvic floor doesn’t just need to CONTRACT.

It needs to:
✨ Contract when you need it to
✨ Relax when you need it to
✨ Coordinate with your breathing and core
✨ Respond to pressure and movement
✨ Adapt to things like coughing, laughing, jumping, running, and lifting

So if you’re leaking and your solution has always been “just do more Kegels”…

…it might be time to stop asking “How strong is my pelvic floor?” and start asking “How well is my pelvic floor FUNCTIONING?”

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for pelvic floor education that goes beyond “just do your Kegels.” 💕

08/31/2026

Postpartum opinions I’m putting on TRIAL today.

“Breast is best.”
“A C-section is the easy way out.”
“You had a baby… of course s*x is going to hurt.”
“Leaking is normal after having kids.”

🚨 Respectfully… NO.

These are not harmless little sayings. They can create guilt, shame, and the idea that you’re somehow failing if your postpartum experience doesn’t fit the “normal” narrative.

Breastfeeding or formula.
Vaginal birth or C-section.
Pain-free s*x or painful s*x.
Leaking or NOT leaking.

Your postpartum body deserves support, education, and individualized care — not judgment.

💬 What postpartum “rule” would YOU put on trial?

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for pelvic health education that tells you what you actually need to know — without the guilt trip. 🫶🏼

08/30/2026

A C-section does NOT mean your pelvic floor gets a free pass.

Your pelvic floor is still affected by:
✨ 9+ months of pregnancy
✨ The increased load and pressure on your pelvic floor
✨ Changes in your breathing and core mechanics
✨ Hormonal changes
✨ AND abdominal surgery + the recovery that comes with it

And yet, so many C-section moms are told, “You didn’t deliver vaginally, so you’re probably fine.”

Meanwhile… they’re leaking, feeling pressure or heaviness, struggling with their core, experiencing pain with s*x, or just not feeling like themselves.

A C-section is still major abdominal surgery — and pregnancy itself is enough reason to pay attention to your pelvic floor.

You don’t need to have a “problem” to benefit from an assessment. You deserve to know how your body is functioning and how to properly rebuild after pregnancy. 🤍

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + postpartum pelvic health education that you probably should’ve been taught sooner.

And if you’re a C-section mama, tell me: did anyone ever talk to you about your pelvic floor after birth?!

08/29/2026

Your postpartum abs don’t need to look a certain way to be strong. 👏🏼

A flat stomach doesn’t tell me how well your core is actually working.

✨ Can you manage pressure?
✨ Can your core work WITH your pelvic floor?
✨ Can you lift, run, jump, carry your baby + exercise without symptoms?

THAT tells me a whole lot more about your recovery.

And a soft belly, a little pooch, or abdominal separation doesn’t automatically mean your core is weak or “broken.”

I care WAY more about what your core can DO than whether it looks like it did before you had a baby.

Because postpartum recovery is not a six-pack competition.

💬 Do you think postpartum fitness culture focuses TOO much on how our stomachs look? Tell me below — I would love to know your take 👀

And follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + postpartum education from a pelvic health PT. ✨

08/26/2026

If postpartum s*x hurts… we need to talk. 👀

Pain with s*x after having a baby is common, but it is NOT something you just have to accept.

3 of the biggest reasons I see postpartum:

✨ A tight pelvic floor — Your pelvic floor can become overactive and have a hard time relaxing, which can make pe*******on painful.

✨ Scar tissue — Whether from a C-section, vaginal tear, episiotomy, or other tissue injury, scar tissue can contribute to pain, pulling, or sensitivity.

✨ Hormonal changes — Especially while breastfeeding, lower estrogen levels can contribute to vaginal dryness and increased sensitivity.

And the most important part? You don’t have to just “wait it out.” There are things you can do to address the underlying cause and get back to comfortable, pain-free intimacy. 🤍

If s*x is painful postpartum, I can help you figure out WHY and create a plan to get you feeling comfortable again. You don’t have to keep guessing or just hope it gets better.

📩 Ready to get some help? DM me “POSTPARTUM” and let’s talk about how pelvic health PT can help you get back to feeling like yourself.

And if you’re a mama who wants more evidence-based education on pregnancy, postpartum recovery, and pelvic health, follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist — I’ve got you. ✨

08/25/2026

✨ POSTPARTUM WALKING: MORE ISN’T ALWAYS BETTER

Save this + send it to a new mom who needs to hear this 💕

One of the biggest postpartum mistakes I see? Feeling good and assuming that means your body is ready to do MORE.

You might feel amazing a few days postpartum… but your tissues are still healing and your pelvic floor is recovering from a LOT.

That doesn’t mean you need to stay in bed! Gentle movement can be helpful for circulation, mobility, and recovery — but it should be gradual and based on how your body responds.

🚩 Signs you may have done too much:
• Increased pelvic heaviness or pressure
• Increased bleeding
• Pelvic, perineal, or tailbone pain
• Increased urinary leakage
• Increased incision or perineal discomfort

Your body is giving you feedback. Listen to it.

There is no prize for getting back to long walks, workouts, or “normal life” the fastest.

Rest is productive. Gentle movement is productive. And progressing gradually is productive. ✨

Follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more evidence-based pregnancy + postpartum tips from a pelvic health PT! 💕

08/24/2026

If you had a C-section, your scar is more than just a line on your skin.

Once your incision is fully healed, scar tissue massage can be a helpful way to work with the tissues around your scar, improve mobility, and reconnect with your core and lower abdomen.

And no—you don’t need to aggressively dig into your scar to make a difference. Gentle + consistent is the goal ✨

Want my step-by-step guide for how to perform C-section scar tissue massage on yourself?

Comment SCAR TISSUE below and I’ll send it to you! 👇🏼

And follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy + postpartum pelvic health tips, recovery education, and realistic ways to get your body feeling strong again.

08/24/2026

Contraction pain is intense. Your breathing shouldn’t make it worse.

One of the most important things to practice before labor? Knowing how to breathe through a contraction.

During labor, you’ll hear terms like open-glottis vs. closed-glottis breathing:

✨ Open glottis: You’re breathing/exhaling with your throat open — think slow, controlled exhales instead of holding your breath. This can help you stay relaxed and avoid unnecessary tension.

✨ Closed glottis: You’re holding your breath and bearing down, like you’re trying to lift something really heavy. This is often used during pushing, but it’s not something you need to default to during every contraction.

The goal isn’t to have the “perfect” birth breathing technique — it’s to have tools you can fall back on when things get intense.

Comment “LABOR” and I’ll send you my guide for active-labor breathing! 🤰🏼💕

And make sure you follow Dr. Alana Falco-Kiriakidis | Pelvic Health Physical Therapist for more pregnancy, birth + postpartum pelvic health tips!

Address

161 Washington Street Suite 1
East Walpole, MA
02032

Opening Hours

Monday 8am - 5pm
Thursday 8am - 5pm

Telephone

+16173834391

Website

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