Best Self Wellness

Best Self Wellness Best Self Wellness offers concierge and telehealth physical therapy services. Melanie Llanes, PT, DP

06/15/2026

If you’re struggling to feel your Kegels, try this simple trick: place a pillow under your hips while lying on your back. 🛏️⬆️

This slight elevation can reduce downward pressure and help you better connect with your pelvic floor muscles.

✨ Follow me for your free Pelvic Floor Guide.
📅 Ready for personalized help? Book your FREE discovery call—link in bio.

06/14/2026

Everyone talks about when you can run postpartum, but not enough people talk about how to return safely.

If you’re experiencing:
✨ Leaking
✨ Pelvic pressure or heaviness
✨ Pain
✨ Low back or hip discomfort

…your body is giving you information—not telling you that you’ll never run again.

A successful return to running starts with more than just “strengthening your core.” It includes managing impact, rebuilding capacity, improving breathing mechanics, and making sure your pelvic floor can handle the demands of running.

In this reel, I’m sharing some of the biggest tips I use with my postpartum runners to help them get back to doing what they love with confidence.

💬 Which tip surprised you the most? Let me know in the comments.

📩 Save this for when you’re ready to return to running, and send it to another mama who needs to hear this.

06/12/2026

Ever go to a workout class and the instructor says "alright ladies, don't forget to contract your abs" Your body's initial reaction will be to contract the outer core muscles- re**us abdominis and obliques- vs transverse and pelvic floor. While "coning" is not inherently dangerous, it can be a sign that your core isn't working efficiently. If you're honestly not sure what you do, come see us. We look at you as a whole person and use the cues that work for you.

06/12/2026

Now 9.5 months postpartum. I didn't jump to this exercise. But if you're not sure if you're ready for this, follow these steps. If you can't maintain that position or it doesn't feel "right" 🛑✋Then come book an evaluation with your pelvic therapists at Best Self 🥳

I mean, we should all be hoping for this. If not, then come see me 😉
06/09/2026

I mean, we should all be hoping for this.

If not, then come see me 😉

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Jersey City, NJ

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