If exercise suddenly feels harder, recovery feels slower, or your body isn’t responding the way it used to — you’re not imagining it.

What is perimenopause?
Perimenopause is the hormonal transition leading up to menopause, often beginning in the late 30s or early 40s.

Common changes that affect exercise:

• Fluctuating estrogen and progesterone

• Increased fatigue

• Joint stiffness

• Changes in body composition

• Sleep disruption

How exercise should shift during this phase
Instead of pushing harder:

• Prioritize strength training

• Focus on recovery

• Support joints and connective tissue

• Reduce excessive high-intensity volume

How PT supports women in perimenopause
We help you:

• Modify workouts safely

• Address aches and injuries early

• Build sustainable strength

• Feel confident in your body again

Exercise should support your life — not drain you. With the right approach, movement can feel empowering again!

If exercise suddenly feels harder, recovery feels slower, or your body isn’t responding the way it used to — you’re not imagining it.

What is perimenopause?
Perimenopause is the hormonal transition leading up to menopause, often beginning in the late 30s or early 40s.

Common changes that affect exercise:

• Fluctuating estrogen and progesterone

• Increased fatigue

• Joint stiffness

• Changes in body composition

• Sleep disruption

How exercise should shift during this phase
Instead of pushing harder:

• Prioritize strength training

• Focus on recovery

• Support joints and connective tissue

• Reduce excessive high-intensity volume

How PT supports women in perimenopause
We help you:

• Modify workouts safely

• Address aches and injuries early

• Build sustainable strength

• Feel confident in your body again

Exercise should support your life — not drain you. With the right approach, movement can feel empowering again!

If exercise suddenly feels harder, recovery feels slower, or your body isn’t responding the way it used to — you’re not imagining it.

What is perimenopause?
Perimenopause is the hormonal transition leading up to menopause, often beginning in the late 30s or early 40s.

Common changes that affect exercise:

• Fluctuating estrogen and progesterone

• Increased fatigue

• Joint stiffness

• Changes in body composition

• Sleep disruption

How exercise should shift during this phase
Instead of pushing harder:

• Prioritize strength training

• Focus on recovery

• Support joints and connective tissue

• Reduce excessive high-intensity volume

How PT supports women in perimenopause
We help you:

• Modify workouts safely

• Address aches and injuries early

• Build sustainable strength

• Feel confident in your body again

Exercise should support your life — not drain you. With the right approach, movement can feel empowering again!

If your baby prefers turning their head to one side or struggles with tummy time, you may be noticing signs of torticollis — a very common (and very treatable) newborn condition.

Torticollis usually results from tightness in the sternocleidomastoid muscle or tension from birth positioning, intrauterine positioning, or feeding patterns.

Early Signs:

• Baby always turns head one direction

• Flat spot forming on one side of the head

• Difficulty with tummy time

• Fussiness during certain holds or feeding positions

• Trouble fully turning head both directions

Home Stretches to Try:

1. Alternate feeding and diaper changing positions

2. Encourage looking the “non-preferred” direction using toys

3. Modified positions of tummy time, repeated several times/day

4. Have baby play in side-lying play to reduce pressure on the head

When to Reach Out:

If your baby continues to prefer one side after 1–2 weeks of home practice, or if head shape changes are appearing, early PT is recommended.

Bloom PT & Wellness provides in-home newborn visits specializing in torticollis, feeding tension, and early motor development. If you have any questions or concerns with your little one, don’t hesitate to reach out!

If your baby prefers turning their head to one side or struggles with tummy time, you may be noticing signs of torticollis — a very common (and very treatable) newborn condition.

Torticollis usually results from tightness in the sternocleidomastoid muscle or tension from birth positioning, intrauterine positioning, or feeding patterns.

Early Signs:

• Baby always turns head one direction

• Flat spot forming on one side of the head

• Difficulty with tummy time

• Fussiness during certain holds or feeding positions

• Trouble fully turning head both directions

Home Stretches to Try:

1. Alternate feeding and diaper changing positions

2. Encourage looking the “non-preferred” direction using toys

3. Modified positions of tummy time, repeated several times/day

4. Have baby play in side-lying play to reduce pressure on the head

When to Reach Out:

If your baby continues to prefer one side after 1–2 weeks of home practice, or if head shape changes are appearing, early PT is recommended.

Bloom PT & Wellness provides in-home newborn visits specializing in torticollis, feeding tension, and early motor development. If you have any questions or concerns with your little one, don’t hesitate to reach out!

If you’re a new mom and feel like your core is “gone,” unstable, or simply not responding the way it used to, you’re in good company. As a mama of 4—I have been there and am here to support you through your postpartum journey any way I can!

Postpartum core weakness is one of the most common issues I treat in new moms — and it impacts everything from posture to back pain to confidence in returning back to the things we love.

Why does this happen?

During pregnancy, the abdominal wall stretches to accommodate your growing baby. This stretching reduces tension in the connective tissue (linea alba), weakens the deep core, and often leads to diastasis recti. Add the demands of feeding positions, lifting a newborn, and interrupted sleep — and your core simply doesn't have the support system it once had!

Signs you may be experiencing:

• Bulging or doming during sit-ups or getting out of bed

• Lower back pain

• Hip Pain

• Feeling unstable when lifting/carrying baby’s car seat

• Difficulty with balance or single-leg activities (stairs!)

• Pressure in the pelvic floor

Things to try at home:

1. 360 breathing — 10 slow breaths, 1–2 times daily.

2. TA activation — gently draw your belly in while breathing normally.

3. Log roll out of bed — avoid sit-up style transitions.

When to Reach Out:

If you still feel weak, unstable, or uncomfortable after 6 weeks postpartum — or notice doming — an in-home PT assessment can definitely help you move better and grow stronger!

Bloom PT & Wellness offers in-home postpartum care throughout Northern NJ to help you rebuild your core safely and confidently!

Welcome to Bloom Physical Therapy & Wellness!

Hi, I’m Dr. Lindsay Chambers, a doctor of physical therapy and founder of Bloom Physical Therapy & Wellness. I’m so grateful you’re here and thankful you’re following along — this space is where I’ll be sharing gentle, practical education to support both moms and babies through every stage of growth! Looking forward to connecting with you!