Hi! I’m Dr. Christina Saia, an Orthopedic and Pelvic Health Physical Therapist, and the founder of BEYOND Physical Therapy in Newton. This April marks the one-year anniversary of BEYOND PT, and I’m so grateful for the opportunity to work with so many incredible women in our community.
Looking back on the past year (and beyond), I wanted to share a few key themes that consistently come up in our sessions – things that truly make a difference in how women feel, move, and care for their bodies in the long run. Here are a few key things I wish every woman knew about her body:
1- Your Core is More Than Just Your Abs
When most women think about their core, they think about their abs – specifically the “6-pack” muscle, called the rectus abdominis. While this muscle is an essential part of our core, it is only one component of our core.
At BEYOND, we talk about the core as it truly is – the center of your body. When your center is strong and well-coordinated, it allows the rest of your body to move freely. Your center is a 360° system that includes your abs, your back muscles, your side body, your diaphragm, your pelvic floor, and even your hips! Because there are so many components to your core, you can have strong abs and still struggle with core function.
When we talk about “engaging your core,” we’re not talking about just contracting your abdominal muscles, but helping you learn how to coordinate this entire system.
2- Strength Training is One of the Best Things You Can Do For Your Body
Strength training is one of the most powerful tools we have as women when it comes to long-term health. When strength training is done well, it helps build & maintain bone density, build & maintain muscle mass, support our joints, and help us move well long-term. We help women create strength training routines that are realistic for their busy lives, but still provide enough load for long-term growth. This is exactly why BEYOND PT has a lot of equipment you would see in a gym (squat rack, deadlift platform, heavy dumbbells and more) – so we can help you train to the level your body truly needs.
3- How You Breathe Affects Everything
How you breathe directly impacts how your pelvic floor and core muscles function.
When your breathing mechanics are off (such as unintentionally holding your breath during exercise), it can disrupt how your pelvic floor muscles move and how effectively your core muscles can support you. A big part of what we do at BEYOND is help women connect their breath to their core and pelvic floor, which creates more strength during movement.
4- Movement During Pregnancy Matters
At BEYOND, we work with women during pregnancy to help them understand their bodies as they go through these changes. We address any pain that may come up, while also working on preparing for labor and delivery. We wish that every pregnant woman knew that there was help available, even if nothing is hurting!
We work with a lot of moms who are feeling great during their pregnancy but want to be proactive in preparing for labor and delivery. During these sessions, we focus on:
- Mobility and strength exercise exercises to support the hips and pelvis
- Movement strategies tailored to your body specifically
- Breath work and pelvic floor coordination
- Education and practice with different labor and delivery positions
Preparing for labor doesn’t mean you can control exactly how it will go, but it can help you feel stronger and more supportive and more in control of your body throughout the process.
5- It’s Never Too Soon to Learn About Your Pelvic Floor
You don’t have to have pain, symptoms, or a history of pregnancy to benefit from pelvic floor education.
At BEYOND PT, many women come in simply because they’re curious about their pelvic floor, and leave with a completely new understanding of how their body works. We help women learn how to coordinate their breath with their pelvic floor, how to manage pressure in their abdomen during movement, and how to move their bodies during exercise and life optimally.
Final Thoughts
This past year at BEYOND Physical Therapy has been incredibly meaningful and I’m so grateful to be part of this community. If there’s one thing I hope you take away from this post, it’s that your body is capable of so much more than you might think – and with the right guidance, you can feel strong, confident and supported in how you move.
If you want to learn more about how your body functions, I’d love to help.
-Dr. Christina
Sources
PMID: 26311935
PMID: 40420105
PMID: 40700369