When people think about physical therapy, they usually picture muscles, joints, and maybe a few stretches.

But what if we told you that your organs need movement too?

If you’ve been dealing with:

• Constipation
• Bloating or sluggish digestion
• Irregular or painful periods
• Pelvic discomfort

There’s a lesser-known, highly effective treatment that might help: visceral mobilization.

What Is Visceral Mobilization?

Visceral mobilization is a gentle, hands-on therapy that focuses on the mobility and function of your internal organs—like your intestines, uterus, bladder, and surrounding tissues.

Why Organ Mobility Matters More Than You Think

Just like muscles and joints, your organs are meant to move and glide with your body. But things like:

• Stress
• Surgery or scar tissue
• Inflammation
• Hormonal changes

can cause restrictions in these tissues.

When that happens, your body doesn’t function as efficiently—and symptoms start to show up.

How Visceral Mobilization Helps Constipation

Why Digestion Slows Down

Your digestive system relies on coordinated movement. If the tissues around your intestines become restricted, it can slow things down—literally.

How Treatment Supports Regularity

With visceral mobilization, we use precise, gentle techniques to:

• Improve mobility of the intestines
• Enhance circulation and nervous system input
• Support more natural, regular bowel movements

Many patients report feeling less bloated, more regular, and more comfortable after treatment.

Can Visceral Mobilization Help Irregular Periods?

The Role of Circulation and Tissue Mobility

Your reproductive organs also depend on healthy mobility and circulation.

Restrictions around the uterus and surrounding structures can contribute to:

• Cramping
• Irregular cycles
• Pelvic pain or heaviness

Supporting Hormonal and Pelvic Health

Visceral mobilization can help improve:

• Blood flow
• Tissue mobility
• Nervous system regulation

All of which support more balanced pelvic function.

Why It’s a Missing Piece in Pelvic Floor Therapy

Here’s something most people don’t realize:

You can do all the pelvic floor exercises in the world—but if the surrounding organs aren’t moving well, you may not get the results you want.

That’s why at Breathe. Physical Therapy & Wellness, we integrate visceral mobilization all the time into pelvic floor therapy.

It helps:

• Reduce pressure on the pelvic floor
• Improve coordination between systems
• Enhance outcomes for issues like constipation, pain, and dysfunction

Specialized Care Matters: Our Approach at Breathe.

Visceral mobilization isn’t something every clinic offers.

At Breathe, we’re proud to have a therapist specially trained in visceral mobilization techniques, allowing us to treat these issues with a deeper, more comprehensive approach.

This isn’t a one-size-fits-all treatment—it’s highly specific, individualized, and based on how your body is functioning.

You Don’t Have to “Just Live With It”

Too often, people are told that constipation or irregular periods are just something to manage.

But your body is always communicating—and these symptoms are signals, not inconveniences to ignore.

If something feels off, there’s usually a reason.

And more importantly—there’s often a solution.

If you’re dealing with digestive or pelvic symptoms and haven’t found relief, it might be time to look beyond the usual approaches.

At Breathe., we’re here to help you feel better—from the inside out.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Chances are you’ve been told at some point: “Just do your Kegels!” Leak a little when you sneeze? Kegels. Just had a baby? Kegels. Want to prevent problems later? More Kegels.

But here’s something most women are never told:

Not everyone needs to tighten their pelvic floor.

In fact, many women actually have overactive pelvic floor muscles — muscles that are already too tight.

Think about that for a second. If a muscle is tight all day long, squeezing it more won’t fix the problem. It can actually make things worse.

What is The Pelvic Floor?

Your pelvic floor is a group of muscles at the bottom of your pelvis. They help support your bladder, uterus, and bowels. They also play a big role in bladder control, bowel movements, and intimacy.

These muscles are supposed to move. They should tighten when needed, but they should also relax and lengthen.

That’s where many women get stuck.

The Problem With “Kegel All Day”

Overactive Pelvic Floor: Signs and Symptoms

Some women are walking around clenching their pelvic floor without even knowing it. It becomes a habit — like shrugging your shoulders when you’re stressed.

Overactive pelvic floor muscles can lead to:

• Pelvic pain
  
• Pain with intercourse
  
• Trouble starting urine flow
  
• Feeling like you can’t fully empty your bladder
  
• Constipation
  
• Low back or hip pain

Everything in our bodies is connected. If you’re someone who clenches your jaw, tightens your shoulders, or holds your breath when stressed, there’s a good chance your pelvic floor is doing the same thing.

When Was the Last Time You Checked In?

Body Scan: How Tension Travels From Head to Pelvis

For a lot of us, life moves fast. We’re busy. We’re working, parenting, meal planning, answering emails, and solving everyone else’s problems.

We can’t even take five minutes to pause and scan our bodies to see where we’re holding tension.

Try this right now:

• Is your jaw tight?
  
• Are your shoulders lifted?
  
• Are you holding your breath?
  
• Is your belly pulled in?
  

If so, your pelvic floor might also be gripping.

What Is Pelvic Floor Down Training?

The Role of Breath in Pelvic Floor Health

Pelvic floor down training focuses on helping the muscles relax, release, and lengthen instead of tightening.

Breathing is key.

When you inhale, your diaphragm moves down. Your ribcage expands. Your belly gently rises. At the same time, your pelvic floor should naturally release and lengthen.

On the exhale, it gently recoils.

This movement is normal. It’s healthy. It’s how your body was designed to work.

But when we’re stressed, we often breathe shallowly into our chest. That stops the natural movement of the pelvic floor and keeps it tense.

Start Simple: Relaxation Techniques You Can Do Today

You don’t need fancy equipment. You don’t need to “work harder.”

Start with this:

1. Find a comfy spot.
   
2. Place one hand on your ribs and one on your belly.
   
3. Inhale slowly through your nose.
   
4. Let your ribs expand and your belly gently rise.
   
5. Let air fill your pelvic floor. Imagine you are breathing in a light that travels all the way from your nose to your knees.
   
6. Exhale slowly (and for as long as you can!)  and feel everything gently return.

Before You Add More Kegels: Give Yourself Permission to Let Go

Before you add more Kegels to your day, ask yourself:  Do I need to tighten more — or do I need to learn how to let go?

Sometimes healing starts not with squeezing harder, but with finally giving yourself permission to soften.

If you’ve been struggling with tension or discomfort, our women’s health specialists can guide you in learning how to relax—and strengthen—your pelvic floor safely.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

The Problem With “Fixing” Posture

Why effort-based posture doesn’t last

In a world obsessed with correction, we’ve been taught that better posture comes from trying harder: sit up straighter, pull your shoulders back, brace your core, stretch more, stretch longer. The problem? Muscles don’t actually change through force. They change through learning.

This is where somatic movement offers a completely different—and often more effective—approach.

Somatics focuses on relaxing muscles rather than correcting posture. Instead of telling your body what it should do, you give your nervous system the space to notice what it’s already doing. From there, change happens naturally. Not instantly. Not dramatically. But deeply and sustainably.

Why Muscles Stay Tight

Muscle guarding vs weakness

Most chronic tension isn’t caused by weakness or poor discipline. It’s caused by muscles that are stuck in a constant state of contraction due to stress, injury, habit, or simply the pace of modern life. Stretching a muscle that’s already clenched is like pulling on a rope that’s tied in a knot—you might feel something, but you’re not actually undoing the problem.

How Somatic Movement Works

Resetting muscle resting tone through awareness

Slow, mindful lengthening works differently. In somatic movement, you gently contract and then slowly release a muscle, teaching the brain that it’s safe to let go. The goal isn’t to stretch farther—it’s to feel more. That awareness is what allows the muscle to reset its resting tone.

How relaxed muscles organize posture naturally

This is why posture doesn’t need to be “held.” When muscles learn how to relax, posture organizes itself without effort. Your body already knows how to stack itself efficiently. It just needs permission to stop gripping.

Why Slow Movement Feels So Hard

Productivity culture and the nervous system

The pace matters more than we want to admit. In a culture where everything moves fast—scrolling, working, exercising, even “recovering”—slowing down can feel almost painful for the brain. You might feel impatient, restless, or even annoyed when asked to move slowly. That discomfort isn’t a sign you’re doing it wrong. It’s a sign your nervous system isn’t used to being listened to.

And sometimes, when you move slowly, things feel… strange. Jerky. Shaky. Uncoordinated. That can be unsettling if you expect smooth, controlled motion. But those micro-shakes are actually a good sign. They mean your brain is reestablishing communication with muscles that have been on autopilot for years. It’s your nervous system learning a new option: release instead of brace.

This process looks nothing like forcing a stretch or “correcting” posture in a mirror. It looks small. Almost boring. But the effects are powerful. Less pain. More ease. Movement that feels lighter instead of effortful.

Why small, slow change creates lasting results

True change doesn’t come from doing more—it comes from doing less, with more awareness.

In a fast world, slow movement is revolutionary. Giving your body time to unwind isn’t laziness or avoidance; it’s intelligent care. When you stop trying to fix your body and start teaching it how to let go, posture, strength, and comfort follow naturally.

Sometimes the most productive thing you can do for your body… is slow down.

If you’ve spent years trying to fix your posture without relief, your body isn’t failing—it may just be holding too much.

At Breathe., we use nervous-system–informed physical therapy and somatic movement to help the body release tension instead of bracing against it.

Learn how our whole-body approach supports posture, comfort, and ease—without forcing or correction.

Healing Isn’t About Fighting Your Body

Why safety matters for women with autoimmune disease

For women living with autoimmune disease, healing isn’t about forcing the body to cooperate. It’s about creating safety. Sometimes the most supportive thing you can do is slow down, soften, and allow your nervous system to remember that it doesn’t have to fight all the time.

If you’re living with autoimmune disease and feel like your body is always on edge, you don’t have to figure this out alone.

At Breathe., we take a whole-body, nervous-system–informed approach to care. Our work isn’t about pushing harder — it’s about creating safety, awareness, and support so your body can do less fighting and more healing.

Learn how pelvic health physical therapy and somatic movement may support your nervous system.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Why Resistance Training Is Often Overlooked

Strength training isn’t about changing your body—it’s about supporting it

When someone asks you about your exercise routine, does resistance training come up?
If not, you’re not alone — especially if you’re a woman.

Despite mountains of evidence supporting strength training for overall health and longevity, it’s still often overlooked in favor of cardio or stretching. And that’s a missed opportunity, because resistance training isn’t just about lifting heavy weights or changing how your body looks — it’s about building a body that supports you through real life.

How Resistance Training Supports Long-Term Health

Bone density and osteoporosis prevention in women

1. It reduces disease risk and helps you age better

We now understand that muscle is more than just tissue that moves us — it’s an active endocrine organ. When muscles contract, they release signaling molecules that positively affect the entire body.

Regular resistance training has been shown to:

• Improve insulin sensitivity and blood sugar regulation

• Reduce chronic inflammation

• Support brain health and cognitive function

• Improve bone density, lowering the risk of osteoporosis

This is especially important for women, who are at higher risk for bone loss as we age. Strength training sends a powerful signal to bones that they are needed — helping maintain density and reduce fracture risk over time.

In short: building muscle isn’t just about strength — it’s about resilience.

Lifting, carrying, pushing, and pulling in daily activities

2. It makes everyday life easier

Think about the last time you carried a heavy bag of mulch, hauled a suitcase through the airport, picked up a squirmy kid, or spent hours gardening. How did your body feel afterward?

Resistance training prepares your body for real-world demands. When you regularly practice lifting, pushing, pulling, and carrying under controlled conditions, those same movements in daily life feel less taxing — and are far less likely to result in nagging aches or injuries.

Life doesn’t get lighter — but you can get stronger. And that strength makes everyday tasks feel more manageable instead of exhausting.

How strength training improves self-confidence

3. It builds confidence — from the inside out

There’s something powerful about feeling strong.

When you trust your body’s ability to handle physical challenges, your confidence naturally grows. That confidence doesn’t stop at the gym — it shows up when you say yes to a trip, a hike, a new hobby, or a physically demanding day without fear of “not being able to keep up.”

Strength training improves self-efficacy — your belief in your ability to do hard things. And over time, that belief spills into every corner of life.

So yes — resistance training builds muscle. But it also builds courage.

How Much Strength Training Do You Actually Need?

Evidence-based guidelines for frequency

Current exercise guidelines recommend resistance training at least 2 days per week, targeting all major muscle groups. Many people see even greater benefits with 2–4 sessions per week, depending on their goals and recovery.

And no — workouts don’t need to be long or extreme. Even short, well-designed sessions can create meaningful changes when done consistently.

When Strength Training Feels Intimidating

The role of guidance in making strength training feel safe

If pain, fear of injury, or issues like leaking with exercise have kept you away from strength training, you’re not broken — and you’re not alone.

The right guidance can make strength training feel safe, accessible, and empowering.

We’d love to help you get started, meet your body where it is, and build strength in a way that supports your goals — for now and for the long run.

At Breathe., we help women build strength in a way that feels safe, supportive, and sustainable—especially if you’re managing pain, pelvic symptoms, or fear of injury.

Learn how trauma and nervous-system–informed physical therapy can support strength training that works for your body.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

Why Autoimmune Disease Affects Women Differently

Autoimmune conditions disproportionately affect women

Autoimmune diseases affect women at disproportionately high rates. In fact, nearly 80% of people diagnosed with autoimmune conditions are female. From rheumatoid arthritis and lupus to Hashimoto’s, multiple sclerosis, and inflammatory bowel disease, many women spend years searching for answers—often feeling dismissed, misunderstood, or told their symptoms are “just stress.”

What’s striking is not just how common autoimmune conditions are in women, but how often they overlap with chronic pain, fatigue, brain fog, sleep disruption, and heightened sensitivity to stress. While autoimmune diseases are complex and multifactorial—shaped by genetics, hormones, environment, and immune function—there’s one piece that often gets overlooked: the nervous system.

The Overlooked Role of the Nervous System

How chronic stress keeps the body in survival mode

Our nervous system plays a powerful role in how the immune system behaves. When the body is under chronic stress—whether physical, emotional, hormonal, or psychological—it can become stuck in a state of high alert. Muscles remain tense. Breathing becomes shallow. Inflammation increases. The body shifts into survival mode, prioritizing protection over repair.

For many women with autoimmune conditions, this state isn’t temporary—it’s constant.

Somatic movement offers a gentle way to work with the nervous system rather than against it. Instead of pushing, stretching aggressively, or trying to “fix” the body, somatics focuses on slow, intentional movements that help the brain relearn how to relax muscles and downshift out of stress patterns.

Muscle Tension, Pain, and the Stress Feedback Loop

Why tight muscles can amplify pain and fatigue

Why does this matter? Because muscles and nerves are deeply connected. When muscles are chronically tight, they send ongoing signals of threat to the brain. That feedback loop keeps the nervous system activated, which can amplify pain, fatigue, and inflammatory responses. Somatic practices aim to interrupt that loop.

How Somatic Movement Supports the Nervous System

What somatic movement is (and what it is not)

Through small, slow movements, the brain is invited to notice areas of holding and gradually release them. This process—sometimes called neuromuscular reeducation—helps reset the resting tone of muscles. Over time, many people notice they’re no longer bracing as much, clenching their jaw, holding their breath, or guarding certain parts of their body.

In a body already managing an autoimmune condition, this reduction in background tension can be meaningful. Less muscular effort means less energy expenditure. Improved breathing supports circulation and oxygenation. A calmer nervous system creates an internal environment more conducive to rest and healing.

Why Slowing Down Can Feel Hard — and Why That’s Normal

Releasing tension vs forcing relaxation

It’s also important to name that slow movement can feel surprisingly difficult. In a culture that values productivity and intensity, moving slowly may feel uncomfortable—even frustrating. Movements can feel shaky, jerky, or uncoordinated at first. This isn’t weakness. It’s your nervous system learning something new: how to release instead of protect.

A Complementary Approach — Not a Replacement for Medical Care

Supporting the whole body in autoimmune disease

Somatics is not a replacement for medical care, medication, or other therapies. But it can be a powerful complement—especially for women who feel like their bodies are constantly “on edge.” It offers agency, awareness, and a way to listen to the body without judgment.

Healing Isn’t About Fighting Your Body

Why safety matters for women with autoimmune disease

For women living with autoimmune disease, healing isn’t about forcing the body to cooperate. It’s about creating safety. Sometimes the most supportive thing you can do is slow down, soften, and allow your nervous system to remember that it doesn’t have to fight all the time.

If you’re living with autoimmune disease and feel like your body is always on edge, you don’t have to figure this out alone.

At Breathe., we take a whole-body, nervous-system–informed approach to care. Our work isn’t about pushing harder — it’s about creating safety, awareness, and support so your body can do less fighting and more healing.

Learn how pelvic health physical therapy and somatic movement may support your nervous system.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

If you’ve ever heard someone say, “I cried during dry needling and I don’t know why,” let’s talk about that — because it’s more common than you think, especially for women. And no, it’s not weird, wrong, or a sign something went badly. In fact, it’s often a sign that your body finally feels safe enough to let something go.

At our clinic, we talk a lot about how smart the body is. Your body is exceptional at protecting you. When life throws stress, trauma, grief, overload, poor posture, repetitive work, or chronic pain your way, your nervous system adapts. Muscles tighten to create stability. Breathing patterns shift. You power through. You keep going. And for many women, that protective strategy works really well… maybe too well.

Over time, tension can quietly stack up in places like the neck, shoulders, jaw, upper back, and yes — the pelvic floor. These are areas that help us feel safe, upright, composed, and “held together.” When life requires constant holding it together, those muscles can stay “on” for years.

Dry needling works by gently interrupting that protective muscle guarding.

When a needle stimulates a tight or overworked muscle, it sends a powerful signal to the nervous system: you don’t have to hold this anymore. Sometimes the release is purely physical — a twitch, warmth, or deep exhale. And sometimes, the release is emotional.

That emotional wave can feel like it comes “out of nowhere,” but the truth is it usually doesn’t.

It’s often been building for years. The body has just been keeping the lid on.

During dry needling sessions, I’ll often tell clients: If something comes up, let it out. Tears, laughter, a sudden heaviness, or even a feeling of relief are all normal responses. You’re not being dramatic. You’re not fragile. You’re human.

And here’s something important I always share:

Sometimes the emotional release doesn’t happen on the table. It might happen when you’re driving home, sitting in your car, or later that evening when your system finally has space to process. That doesn’t mean something went wrong — it means your nervous system is continuing the work.

This is especially true when dry needling the neck, shoulders, diaphragm, hips, or pelvic floor. These regions are deeply connected to stress, breathing, and emotional regulation. Releasing tension there can feel surprisingly vulnerable — and incredibly freeing.

I want to be very clear: emotional release during or after dry needling is not a bad thing. It’s fantastic. It shows us that your body is capable of releasing tension on the inside and the outside. It reminds us that pain isn’t always just mechanical, and healing isn’t just physical.

For so many women, dry needling becomes more than pain relief — it’s a moment where the body finally says, I’m safe now. And that’s a powerful thing.

If you’ve ever felt emotional during a session or afterward and wondered if it was “normal,” let this be your reassurance: your body knows exactly what it’s doing. Sometimes it just needs permission — and a little support — to let go.

Our all-women staff of expert physical therapists provide trauma-informed care. We trust that your body already has the answers, it’s just about asking the right questions. Your body may already be showing you these four signs you need physical therapy that have nothing to do with getting pain or surgery. If your stuck in a cycle of tension, discomfort, pain, stress or anxiety and don’t know how to feel like your best self again, schedule a session with one of our PTs in West Des Moines or North Liberty.

A Different Kind of New Year’s Resolution: Do Less

Every January, we’re flooded with the same message: do more. More workouts. More discipline. More productivity. More fixing.

But what if this year’s resolution isn’t about adding anything at all?

What if it’s about doing less—on purpose?

Many of us walk into the New Year already exhausted. Our bodies are tight, our nervous systems are overstimulated, and our minds are racing ahead before the coffee is even brewed. Yet we tell ourselves the solution is more effort, more intensity, more pushing through.

Somatic movement invites a different approach. 

Instead of asking, “What should I fix?” it asks, “What can I soften?”

When you do less—move slower, pause longer, listen more closely—you give your nervous system a chance to reset. Muscles that have been gripping for years finally get the message that they don’t have to hold everything together. Posture improves not because you’re forcing it, but because your body is no longer bracing against life.

One of the simplest and most powerful places to start is your breath.

Longer exhales send a clear signal of safety to the nervous system. They gently activate the parasympathetic response—the part of your body responsible for rest, digestion, and repair. You don’t need special equipment or perfect technique. Simply exhaling a little longer than you inhale can begin to shift your entire internal state.

Try this:

Inhale through your nose for a count of four, then exhale slowly for a count of six or eight. Notice what happens in your shoulders, jaw, and belly. Often, the body responds before the mind does.

This kind of practice can feel deceptively small. It doesn’t look impressive. It won’t leave you sweaty or sore. And yet, it can be profoundly uncomfortable at first—especially if your system is used to constant motion. Slowing down may feel awkward, boring, or even unsettling. Movements might feel shaky or jerky as you move with more awareness.

That’s not failure. That’s learning.

Those tiny tremors are your nervous system discovering new options. The long exhale is your body remembering it doesn’t have to rush. 

The pause is where real change happens.

So this year, consider a quieter resolution:

• Do fewer things, but with more presence

• Breathe out longer than you breathe in

• Move slowly enough to feel what’s happening

• Stop stretching and start listening

Doing less doesn’t mean caring less.

It means trusting that your body already knows how to heal, organize, and support you—when given the chance.

In a world that’s always asking for more, choosing less is radical. And it just might be exactly what your body needs.

Our all-women staff of expert physical therapists provide trauma-informed care. We trust that your body already has the answers, it’s just about asking the right questions. Your body may already be showing you these four signs you need physical therapy that have nothing to do with getting pain or surgery. If your stuck in a cycle of tension, discomfort, pain, stress or anxiety and don’t know how to feel like your best self again, schedule a session with one of our PTs in West Des Moines or North Liberty.

2026 is the year to feel like your best self again. We’d love to help you do that.

As the temperatures drop here in the Midwest, many of us swap our warm-weather routines for cozy indoor habits. But winter comes with its own set of challenges for our bodies: icy sidewalks, slippery parking lots, and the temptation to skip movement altogether. As women’s health physical therapists practicing right here in Iowa, we often see clients dealing with winter-related aches, strains, and falls that could have been prevented with a few simple strategies. Here’s how you can prepare your body and your environment for a safer, healthier winter.

1. Warm Up Before You Go

Cold weather can make muscles and joints stiffer, increasing the risk of strains. Before heading outside for a walk, a run, or even just shoveling snow, take 5-10 minutes to warm up indoors. Gentle movements like marching in place, hip circles, or dynamic stretches for your arms, legs, and back can increase blood flow and prepare your muscles for activity. Think of it as “preheating” your body before facing the chill.

2. Layer Smart and Protect Your Extremities

Keeping your body warm isn’t just about comfort, it’s about injury prevention! Cold muscles are more prone to pulls, and icy hands or toes can affect your balance. Wear moisture-wicking layers to stay dry, insulated gloves, a hat, and warm socks. If you’re venturing outdoors for long periods, consider thermal leggings and a windproof jacket. You can always take off layers as you go!

3. Invest in Proper Footwear

Iowa winters can be slippery. Shoes with good traction, such as trail-running shoes or boots with grippy soles, reduce the risk of slips and falls. Consider adding ice grips or traction cleats when walking on particularly slick surfaces. Making sure you have shoes with wide toe boxes can also help to improve balance by allowing your tiny stabilizing foot muscles to work better!

4. Create a Safe Indoor Exercise Space

When it’s too cold or icy outside, it’s important to have alternatives indoors. Even a small area in your living room can be enough for bodyweight exercises, resistance bands, or yoga/stretching. A safe, well-lit space with supportive flooring reduces the risk of trips or falls while keeping you active. Maybe even try working out barefoot to improve your balance!

5. Listen to Your Body

Winter often means shorter days and less sunlight, which can affect energy levels. Pay attention to your body’s signals. If a joint feels stiff or a muscle is sore, don’t push through pain. Modify your activity or try a gentle warm-up first. Maintaining consistent movement, even in smaller doses, is more protective than long, infrequent workouts. Yes, getting frequent movement away from your desk during the day counts!

6. Stay Hydrated and Nourished

It’s easy to forget hydration in cold weather because we’re not sweating as much, but muscles and joints function best when properly hydrated. Warm beverages and regular water intake support circulation and overall health, helping prevent injuries.

7. Choose a Women’s Health Physical Therapist To Support Your Active Lifestyle

Winter in the Midwest doesn’t have to mean hibernation or injury. By preparing your body with warm-ups, proper footwear, and safe exercise options, you can enjoy the season confidently and stay active all winter long!

If you’re looking for more ways to keep your body moving safely this winter, check out our other tips on our social media pages (@ breatheptw) or schedule a session with one of our PTs in West Des Moines or North Liberty to get a personalized plan!

When someone gives birth vaginally, the skin and muscles around the vaginal opening (aka the perineum) can sometimes tear as the baby is born. These “perineal tears” are very common, but there are safe, research-backed ways to lower the chances of having a more severe tear. Two of the best-supported tools are perineal massage and using warm compresses during pushing. Let’s talk about each, so you feel comfortable using them at home!

What is a Perineal Massage

Perineal massage is a gentle way to stretch and prepare the vaginal tissues before birth. Research shows that doing perineal massage in the last few weeks of pregnancy (around 34-36 weeks gestation) can make the tissues more flexible and may reduce the chances of needing an episiotomy (a surgical cut) or having a severe tear. This is especially true for people giving birth for the first time.

A perineal massage can be done with your hands, but some people prefer to use a tool, such as a perineal massage wand, to help reach the area more comfortably. Brands like Frida Mom or Intimate Rose offer wands designed for this purpose at a relatively low cost. While studies on wands themselves are still limited, the overall evidence strongly supports the benefits of perineal massage.

Warm Compresses During Pushing

Another helpful tool is applying a warm compress (like a washcloth soaked in warm water) to the perineum during the pushing stage of labor. Large studies and reviews show this simple step can lower the risk of third- and fourth-degree tears, reduce pain in the first few days after birth, and sometimes lower the need for stitches. Warm compresses are safe, affordable, and easy for nurses or midwives to use during delivery.

Put It All Together for Childbirth Support from a Women’s Physical Therapy & Wellness Clinic

Both perineal massage during pregnancy and warm compresses during pushing are safe, low-cost ways to protect the perineum. When combined with other gentle birth practices like breathwork and support from your care team, these tools can make a real difference in recovery after birth!

Call 515-882-0800 or email contactus@breatheptw.com to schedule your consultation with one of our expert physical therapists! Virtual appointments available throughout Iowa.

Breathe. Physical Therapy & Wellness is a two-clinic holistic physical therapy practice in West Des Moines and North Liberty specializing in dry needling, Diastasis Recti Abdominus, Incontinence, women’s health, pregnancy/postpartum pain/recovery and pelvic floor dysfunction. 

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs.

Living with Hypermobility Syndromes or Ehlers-Danlos Syndrome (EDS) often means navigating frequent joint pain, muscle imbalances, and instability that can affect everyday life. Because of the hypermobility that comes with EDS, muscles surrounding the joints often take on extra work to stabilize and protect the body. This can lead to chronic tightness, trigger points, and fatigue, especially in the hips, low back, and core. One tool that has shown promise in helping people with EDS manage these challenges is dry needling, a targeted technique used by physical therapists to release tension and restore balance in overworked muscles.

Why Muscle Imbalances Happen in EDS

In hypermobile bodies, ligaments and connective tissues don’t provide the same level of stability as they do in people without EDS. This means muscles have to compensate. For example, weak or underactive glute muscles can force smaller stabilizing muscles in the hips and low back to overwork, creating painful trigger points. Similarly, without proper core engagement, surrounding muscles become tight and strained as they try to “brace” the body with every movement.

This cycle of instability → muscle overuse → pain is common for people with EDS, but it’s also an area where physical therapy and dry needling can make a big difference.

How Dry Needling Helps

Dry needling uses a thin, filiform needle to target trigger points or “knots” in tight muscles. For people with EDS, this can help in several ways:

• Releasing overworked muscles: Dry needling can calm down the muscles that have been compensating for weak glutes or core, giving them a chance to reset.
• Improving blood flow and healing: By stimulating a trigger point, dry needling can increase circulation and promote tissue recovery.
• Reducing pain signals: Many patients notice decreased pain after needling sessions, which makes it easier to tolerate strengthening and stability exercises.
  
• Restoring movement: By easing tightness, dry needling allows the body to move with less restriction, creating a better foundation for long-term strength.

The Importance of Glute Strength and Core Recruitment

While dry needling provides immediate relief, it works best when paired with a strong exercise program focused on stability. In EDS, glute strength and core recruitment are key. The glutes provide power and stability for walking, climbing stairs, and standing upright, while the core helps protect the spine and pelvis. When these muscles are strong and firing correctly, the body doesn’t rely as heavily on smaller, easily fatigued muscles. This is especially important while pregnant or newly postpartum. 

After dry needling reduces pain and muscle guarding, patients are often better able to activate their glutes and core in exercises. This creates a positive cycle: 

less pain → better recruitment → improved stability → less compensation → less pain.

Putting It All Together—How Breathe. PTW Can Help With Hypermobility Disorders

For people living with Ehlers-Danlos Syndrome, dry needling is not a stand-alone solution but a powerful part of a comprehensive approach. By combining this hands-on technique with targeted strengthening of the glutes and core, physical therapists can help restore balance, reduce pain, and improve quality of life.

If you’ve been struggling with chronic tightness or instability due to hypermobility, dry needling may be the missing link that helps your muscles reset, allowing you to build lasting strength and move with greater confidence!

Call or text us at 515-882-0800 or email contactus@breatheptw.com  to schedule your appointment today!