Elevated PT

10/18/2026

Love this advice from our friend Erika Harrell Health Insurance Agent

A Hospital Bill Isn't Always the Final Price!

Hospitals are required to publish pricing information, including negotiated insurance rates and cash-pay prices. Before you pay, ask questions and compare - because a little research could mean big savings!

10/18/2026

If you know a PT, then you know we love to give advice.

Thank you Bay Area Running Club for having us out this morning to your social run celebrating your successful Space City 10 Miler race

10/17/2026

Thank you Clear Creek Running Company for hosting a weekly Saturday morning social run in the south shore area. It was a beautifully cool run this morning. And somehow the wind was always against us 😂 (natural fan)

10/16/2026

Is your belly gap normal after pregnancy, or is it diastasis recti?...

10/16/2026

Why do your abs feel so “off” after pregnancy, and how do you get t...

10/16/2026

Ever wondered if you could do cupping therapy at home, even in the shower? Silicone cups are an easy self-massage tool you can use between physical therapy sessions or after discharge to release tension in your muscles, fascia, and ligaments.

🔬 THE KEY PRINCIPLE
Silicone cups work by creating suction that pulls up the underlying skin and muscle tissue, releasing tension in muscles, fascia, and ligaments. To prevent dragging and pain, apply a lubricant like lotion or soap (soap works well in the shower) so the cup can glide smoothly across the skin. Match your cup size to the area you're treating — larger cups work best for broad areas like the back or glutes, smaller cups suit areas like the shoulders, and the smallest cups are ideal for narrow muscles like the neck. Gliding the cup continuously along the tissue, rather than leaving it static in one spot, covers a broader area and minimizes the circular bruising that static cupping typically causes.

🦵 WHO THIS IS FOR
✅ Anyone wanting to release muscle, fascia, or ligament tension at home
✅ People between physical therapy sessions or after discharge
✅ Anyone looking for a convenient self-massage option (even in the shower)
✅ People wanting to minimize bruising compared to static cupping
✅ Anyone new to cupping and wanting to learn proper technique

✅ YOU SHOULD FEEL
Squeeze the silicone cup, place it onto lubricated skin, and release it to create suction that pulls up the tissue. Glide it continuously across the target area — hips, back, shoulders, or neck — rather than holding it still, to cover more ground and reduce bruising. A typical session should last about 3 to 5 minutes.

This week’s video is: Release Muscle Tension With This! Amazon Silicone Cupping Therapy

Here’s what you’ll learn:

🧠 what product can you use in the shower to release muscle tension

💪 how do silicon cupping tools help to relieve tension in muscles

🏃 the best technique to use silicon cups in and outside of the shower

📺 Watch it here: https://youtu.be/yssNbWV08I8

📌 CHAPTERS
00:00 – Introduction to Silicone Cupping
00:22 – Choosing the Right Cup Size
00:33 – Using Lubricant (Soap or Lotion)
00:41 – Application & Gliding Technique
00:53 – Minimizing Bruising vs. Static Cupping
01:24 – Targeting Specific Body Areas (Hips, Back, Shoulders, Neck)
01:31 – Benefits of Cupping in the Shower & Treatment Time
01:43 – Long-Term Benefits and Conclusion

⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.

Ever wondered if you could do cupping therapy at home, even in the ...

10/16/2026

Is it actually safe to exercise in the first 6 weeks postpartum? While OB-GYNs often recommend holding off on full exercise while your muscles heal, these targeted, low-impact moves are safe and help restore mobility, coordination, and core control — without putting your pelvic floor at risk.

🔬 THE KEY PRINCIPLE
Even during the first 6-week healing window, targeted low-impact exercises are safe and beneficial for improving mobility, coordination, and contraction, helping prevent lower back and hip pain. Kegels specifically should be avoided during this early period, since the pelvic floor muscles need time to heal from stretching or tearing. Pregnancy also tends to alter posture and core activation, often causing people to bulge the abdomen outward instead of hollowing it in — so these exercises focus on re-learning how to draw the lower abdomen inward to restore proper core coordination.

🦵 WHO THIS IS FOR
✅ Postpartum recovery in the first 6 weeks
✅ Lower back or hip pain after pregnancy
✅ Anyone wanting to restore core coordination without doing Kegels
✅ People noticing abdominal bulging instead of proper core engagement
✅ Anyone easing back into movement safely after childbirth

✅ KEY EXERCISES
1. 360 Side Breathing — Lie on your side with your head supported in neutral alignment. Place a hand on the upper side of the rib cage and inhale deep into that side of the ribs (not the belly or shoulders), pulling the abdominals back toward the spine on the exhale. This expands the rib cage and stretches tight back and side muscles from pregnancy. Perform 5 breaths on each side.

2. Back Breathing — Kneel in front of a couch, table, or bed with hands resting on the surface, curving the spine into a "C" shape. Inhale deeply into the back (upper, mid, then lower), pulling the abdomen backward on the exhale. This stretches tight back muscles without pressuring the abdomen or pelvic floor — a safe alternative to child's pose.

3. Isometric Hip Abduction and Adduction — Lie on your side near a wall with hips and knees bent at 90 degrees. Level 1: lift the top leg to hip level, keeping the foot in line with the hip. Level 2: slightly lift the bottom leg off the floor and squeeze inward while holding abdominal tension. Hold 5–10 seconds (or 3–5 deep side breaths) to strengthen the outer and inner hip chains.

4. Yoga Block Inner Thigh (Adductor) Squeeze — Lie on your back with a yoga block, pillow, or rolled towel between your knees, feet and knees hip-width apart. Squeeze the block while drawing the lower abdomen and p***c bone up toward the belly button without bulging the stomach. Hold 5–10 seconds for 5–10 rounds to relieve tension in the back of the pelvic floor and return the pelvis to neutral.

This week’s video is: Postpartum Pelvic Floor Exercises Do This in the First 6 Weeks

Here’s what you’ll learn:

🧠 why are encouraged to wait to exercise after giving birth

💪 4 safe exercises you can perform in your first 6 weeks postpartum

🏃 the purpose of each exercise and compensations to avoid

📺 Watch it here: https://youtu.be/N3wC_iuqy1o

📌 CHAPTERS
00:00 – Introduction & Postpartum Healing Overview
00:52 – Why Avoid Kegels in Early Postpartum?
01:23 – Exercise 1: 360 Side Breathing
04:14 – Exercise 2: Back Breathing
06:22 – Exercise 3: Isometric Hip Abduction and Adduction
09:07 – Exercise 4: Yoga Block Inner Thigh (Adductor) Squeeze
10:44 – Conclusion & When to See a Pelvic Floor Physical Therapist

⚠️ If any exercise causes pain or discomfort, stop immediately and consult a physical therapist specializing in pelvic floor health.
This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.

Is it actually safe to exercise in the first 6 weeks postpartum? Wh...

10/16/2026

Wasn't I just saying we were at 800 subscribers?

Make that 850!

850 people have found the videos shared on the Dr. Christina - The Picky PT YouTube channel helpful and decided they didn't want to miss out on the latest videos so they subscribed.

www.youtube.com/

This channel is meant to educate you on how to use exercise and change movement and posture habits to reduce aches and pains that bother you everyday.

I want to teach you the things you should have been taught in PE or conditioning class about how your body is meant to move. I want to give you the knowledge I have so you can reduce and prevent aches and pains on your own.

10/16/2026

Why does your hip pinch when you lift your leg to put on a sock or shoe? It usually comes down to one simple habit — how you're using your core during that movement — and it's an easy fix.

🔬 THE KEY PRINCIPLE
That pinching sensation in the front of the hip when raising your leg is typically caused by improper core usage during the movement, which creates compression and impingement on the front of the hip joint. The fix is to pull in your abdomen by drawing the p***c bone up toward the belly button and hollowing out the entire front side while lifting the leg. Engaging the core this way creates more space within the front of the hip joint, reducing the risk of pinching the hip muscles or the joint itself.

🦵 WHO THIS IS FOR
✅ Pinching pain in the front of the hip when lifting your leg
✅ Pain putting on socks or shoes
✅ Anyone wanting to improve core engagement during daily movements
✅ People looking to prevent hip impingement before it worsens
✅ Anyone wanting a quick habit fix before seeing a specialist

✅ YOU SHOULD FEEL
As you lift your leg, you should feel your abdomen draw in and hollow out along the entire front side, rather than bulging or staying passive. This should create more space in the front of the hip joint and reduce or eliminate the pinching sensation. If adjusting this habit doesn't resolve the issue, consult a physical therapist or neuromuscular expert to ensure proper technique and learn correct core engagement strategies.

This week’s video is: Pinching Pain in the Front of Your Hip? Try This

Here’s what you’ll learn:

🧠 why you may have pinching in the front of your hip while putting on your socks and shoes

💪 how to reduce this pinching using your core

📺 Watch it here: https://youtu.be/EFPjANq3Zcg

📌 CHAPTERS
00:00 - Introduction
00:10 - Causes of Front Hip Pinching Pain
00:23 - How to Adjust Your Technique
00:38 - Why Core Engagement Helps
00:53 - When to Consult a Professional

⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.

Why does your hip pinch when you lift your leg to put on a sock or ...