Enhance Rehab & Wellness

Thoracic rotation isn’t just about mobility—it’s about control.

Day 7 of helping active women stop leaking during workouts

You need mobility, stability, AND strength through your upper back to move well and manage pressure during lifting and running.

Without it, your body compensates, pressure builds which then often gets pushed down into your pelvic floor.

These are 4 of my go-to drills to build rotation you can actually use.

Save, share and follow along for Day 8 to learn more tips and knowledge to decrease any leaking!

Remember, these posts are all for educational purposes and I am not YOUR physical therapist (unless I am 🙃), but if you’re looking to get help with these topics, let’s chat on how I can coach you along this process! I work with active women to help get them or keep them strong, pain free and dry!

If your upper back doesn’t rotate well, your body will find another way—and it usually means more pressure where you don’t want it.

**Day 6 of helping active women stop leaking during workouts**

Thoracic rotation is key for both lifting and running.

It allows your ribs to move, your arms to swing efficiently, and your core to manage pressure instead of forcing it downward.

Without it → increased intra-abdominal pressure, compensation, and added strain on your pelvic floor.

Mobility + control = better movement, less leaking.

Keep following along for day 7 — ways to work on thoracic rotation!

Remember, these posts are all for educational purposes, but if you’re looking to get help with these topics, let’s chat on how I can coach you along this process! Iwork with active women to help get them or keep them strong, pain free and dry!

If you lose your breath control when you hinge… your workouts will likely still cause leaking

Day 5 of helping active women stop leaking during workouts until 10K

It’s one thing to breathe on the floor or in a static (still) position.
It’s another to control pressure in positions that actually look like your lifts and have slow, controlled movement

Here I’m using a staggered stance hinge to mimic a deadlift—so you can keep your ribs stacked and maintain 360° expansion (yes, including your back) while you move.

This is where it starts to transfer:
breath + position + slow movement = better pressure control under (eventual) load

Inhale to expand
Slow exhale to stay connected, no clenching!

Are you following along and trying them all out? Come back for Day 6!!

Let’s keep building and learning!

Remember, this is all educational and I am not YOUR PT. Unless you want some guidance and then, in that case, let’s chat on how I can coach you along this process! I work with active women to help get them or keep them strong, pain free and dry!

Day 4 of helping active women stop leaking during workouts

If your ribs flare up and your pelvis tips forward when you breathe or lift… pressure has nowhere to go but *down.*

That’s when symptoms like leaking start to show up.

Stacking your ribs over your pelvis gives your core a home base so when you inhale, you get true 360 expansion (including your back body) and when you exhale, your core + pelvic floor can coordinate instead of fight each other.

That = better pressure management and less strain during high intensity or loaded movements

At the end of the video, I’m showing you a super simple drill to help you find that stacked position and keep it—so your breath supports you, instead of working against you.

Save this to practice, and follow along for Day 5 as we keep building and learning!!

Also remember, these are tips that will eventually not be as imperative as coordination, control and strength improve!

The Inhale is only half the equation

You can take the deepest breath in, but if you don’t know how to control the exhale, you’re not actually training your core.

A controlled exhale is what connects your core and pelvic floor.
It’s where coordination happens.

Not sucking your stomach in.
Not clenching or bracing.

Just a slow, intentional exhale…
feeling your ribs come down and your system work together.

This is where coordination really starts to happen and things start to change!

Follow for Day 4 as we keep building!

I help active women with incontinence just like this, step-by-step so they can train without holding back.
DM me ‘CORE’ and we’ll talk about what working together could look like!

Breathe into your back?!

Most women (honestly men and women!) I work with didn’t realize their back should move with breathing much less be able to feel their back expand when they breathe

And if you can’t feel it…it’s harder to control pressure.

Optimal core function = 360° breathing
That means expansion through your ribs, sides, AND your back body—not just your chest or belly.

You need to be able to access this in different positions, not just laying on your back so practicing in different positions like I show here, will make it easier in the long run!

Why it matters:
If you don’t get that full expansion, pressure has nowhere to go… and it gets pushed straight down into your pelvic floor → leaking, heaviness, discomfort.

Start here:
Inhale through your nose and think about filling up your back ribs
Exhale slowly, ribs come down— remember no clenching.

We are building a foundation.

Follow for Day 3, we’re building this step-by-step

I help active women fix this step-by-step so they can train without holding back.
DM me ‘CORE’ and we’ll talk about what working together could look like!

Day 1 of Helping Active Women Stop Leaking During Workouts until we hit 10k followers

It’s not always about squeezing harder, in fact it rarely is. Most of the time it’s a coordination issue - your core and pelvic floor aren’t working together well.

So here’s where I generally start.

Follow along tomorrow for Day 2!
And if you’re dealing with leaking or pain during workouts, I help active women fix this, in person and virtually, step by step so they can train without holding back.

DM me CORE and I’ll point you in the right direction to get started!

‼️If you leak when you run, jump, or lift… read this.

You don’t need to “just deal with it.”
And you definitely don’t need to stop doing the workouts you love.

I put together a simple, step-by-step program based on exactly what I do with my clients to:
✔️ Stop leaking
✔️ Build real core + pelvic floor strength
✔️ Feel confident lifting and moving again

No guessing. No random exercises. Just a clear plan that actually makes sense.

💜 This is for you if:
– You’ve had kids and things don’t feel the same
– You feel pressure, heaviness, or leaking during workouts
– You want to get back to running, lifting, or just feeling strong again

**I put together a simple core reset plan to walk you briefly through the different stages of rehab, for only $27 right now.**

DM me PROGRAM and I’ll send you the details + how to get access 🙌🏼

If you’ve been waiting for a sign to finally fix this… this is it.

💜 and I’ve never done this before, so be patient with my tech “skills” of getting it to you, it’s literally me sending a link 😆🙃

A year after shoulder surgery, and still dealing with pain?

That’s exactly what we worked through this week. I watched my client do a few of his own programmed lifts for a pull day and then we went to work.

Not by jumping straight into heavy lifting—
but by rebuilding what was missing first 👇

→ Scapular control
→ Lower trap strength
→ Coordination through movement
→ Stability under load

Because most setbacks are not about the shoulder being “weak”…
They’re about things not working TOGETHER

These are a few of the exercises we used to rebuild that foundation:
✔️ Quad scap push-ups → control without irritation
✔️ Prone T’s & Y’s → target the lower traps (not just “shoulder muscles”)
✔️ Plank to down dog → integrate strength + mobility
✔️ Side plank with reach/rotation → stability with movement

This is the difference between “doing rehab exercises”
and actually progressing back to lifting.

If your shoulder (or anything else) keeps flaring up when you try to get back into workouts, you probably don’t need to stop…

You need a better progression.

This is exactly why I’ve decided to do more of a hybrid (or virtual) approach, bc we don’t always need to stop, we just need to rework the current plan so you can keep going.

Message me “Hybrid” and I’ll help you figure out your next step.