Connect Physical Therapy: It's time to Own Your Body
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  • About
    • Michelle Dela Rosa, PT, DPT, PRPC
    • Karen A. Bruno, PT, DPT, PCES
    • Bryn Zolty, PT, DPT, PRPC, BCB-PMD, PCES
    • Katelyn (Kate) R. Sheehan, PT, DPT, ATC, PCES
    • Jennifer Watt, PT, DPT
    • Shraddha Wagh PT, DPT
    • Rosalind Cox-Larrieux, PT, MPT, PRPC
    • Giselle Oriendo, PT, CLT
    • Becca Ironside, PT, MSPT
    • Marzena Bard, PTA, CYT, PCES
    • Donna Zamost, PTA, PCES
  • Services
  • New Patients
  • Existing patients
    • Patient Cheat Sheet
    • Pelvic Floor Relaxation
    • Core Strengthening
    • Hip Strengthening
    • Pelvic Correctives
  • Videos
    • Female pelvic pain
    • Male pelvic health
    • Meditation
    • Back pain
    • Pregnancy & postpartum
    • Yoga
  • Ask us
  • Blog
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EXISTING PATIENTS

Stay strong and flexible by referring here for guidance with your home exercise program.

Diaries

Track your care program at home with these diary templates.
Bladder Diary.pdf
File Size: 344 kb
File Type: pdf
Download File

Bladder and Bowel Diary.pdf
File Size: 344 kb
File Type: pdf
Download File

Patient exercises

From demonstration photos to descriptions, these exercise reminders are intended to reinforce your home care program. To access, enter the password given by your physical therapist.

Pelvic Floor Relaxation

Promotes lengthening or release of pelvic muscles when there is too much shortening or tension inside the pelvis.
​

These exercises are a great way to stretch the pelvic floor and neighboring muscles when coupled with breathing and relaxed posturing.

Pelvic Correctives

Promotes pelvic alignment when significant asymmetry is present.

​Strengthening and stretching exercises can be more effective when the body feels more balanced.

Core Strengthening

Promotes strengthening or tightening of deep abdominal and back muscles when there is laxity or weakness. 
​
Core strength is essential for pelvic health whether or not laxity or tension exists in the pelvis.

Hip Strengthening

Promotes strengthening or tightening of hip muscles when there is laxity or weakness.

Hip strength is an important partner for pelvic floor strength because of how closely the muscles sit together within the pelvic bowl.
 

Patient Cheat Sheet

 Need a refresher? Watch the videos below for common home exercises. 
  • All fours pelvic tilt​
  • Cat-cow
  • Crocodile (side and top views)
  • Downward-facing dog + child’s pose
  • Frog
  • Lying down pelvic tilt
  • Starfish (side and top views)
  • Thread-the-needle (basic and advanced)
  • Front lunge
  • Psoas stretch
  • ​Psoas / Quadriceps stretch with belt
  • ​Supported psoas stretch

  • Standing quadriceps stretch
  • Supine piriformis
  • Sitting piriformis


All fours pelvic tilt​
Cat-cow
Crocodile (side view)

Crocodile (top view)
Downward-facing dog + child’s pose
Frog

Lying down pelvic tilt
Starfish (side view)
Starfish (top view)

Thread-the-needle (basic)
Thread-the-needle (advanced)
Front lunge

Psoas stretch
Psoas / Quadriceps stretch with belt
Supported psoas stretch

Standing quadriceps stretch
Supine piriformis
Sitting piriformis

Cross body hip stretch with knees bent
Cross body hip stretch with one knee straight

​Cross body hip stretch lying on your back​
​Cross body hip stretch sitting in a chair
©2009-2023 Connect Physical Therapy and Connect Physical Therapy East | It's Time to Own Your Body
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Candlewood Commons Office Park | 201 Candlewood Commons | Howell, NJ 07731 | P: 732-994-7755 | F: 732-994-7757
  • Home
  • About
    • Michelle Dela Rosa, PT, DPT, PRPC
    • Karen A. Bruno, PT, DPT, PCES
    • Bryn Zolty, PT, DPT, PRPC, BCB-PMD, PCES
    • Katelyn (Kate) R. Sheehan, PT, DPT, ATC, PCES
    • Jennifer Watt, PT, DPT
    • Shraddha Wagh PT, DPT
    • Rosalind Cox-Larrieux, PT, MPT, PRPC
    • Giselle Oriendo, PT, CLT
    • Becca Ironside, PT, MSPT
    • Marzena Bard, PTA, CYT, PCES
    • Donna Zamost, PTA, PCES
  • Services
  • New Patients
  • Existing patients
    • Patient Cheat Sheet
    • Pelvic Floor Relaxation
    • Core Strengthening
    • Hip Strengthening
    • Pelvic Correctives
  • Videos
    • Female pelvic pain
    • Male pelvic health
    • Meditation
    • Back pain
    • Pregnancy & postpartum
    • Yoga
  • Ask us
  • Blog
  • Location