Contactkatie-sam2023-08-09T17:29:08-04:00

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Samantha Spencer, PT, DPT

(828) 808-3566
samantha@postpartumpt.com
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I am unreasonably pleased with myself on this one.

I am unreasonably pleased with myself on this one. 👯‍♀️

This little gem felt like it needed a permanent ho

This little gem felt like it needed a permanent home. Happy birthday big girl!

LAP NAPS ONLY. Good thing she’s so cute though

LAP NAPS ONLY.
Good thing she’s so cute though. 🥰
#postpartum #postpartumbody #ashevillemoms #momlife

It’s cold season, baby!! 🤧 If you’re leak

It’s cold season, baby!! 🤧
If you’re leaking when you cough or sneeze, it could be because your TIMING is off.
It’s a reflex. The pelvic floor wants to kick on just the moment before we cough or sneeze. But sometimes that reflex gets a little….wonky.
When that happens, we just need to re-train that timing and coordination. Remember, it’s not always just about strength.
#pelvicfloor #postpartum #postpartumbody #pelvicfloorexercises #postpartumworkout

Happy Halloween from the Skelly Fam! 👻🎃 Hop

Happy Halloween from the Skelly Fam! 👻🎃
Hope yours was safe, fun, and chocolatey! 🍬 🍭
#halloween #asheville

For proper baby wearing fit, check to make sure yo

For proper baby wearing fit, check to make sure you can kiss the top of their delicious little head. 🥰
#postpartum #babywearing #postpartumworkout #momlife

These are the most common core activation patterns

These are the most common core activation patterns I see in postpartum clients.
Try this:
✅ The Draw-In: take a deep breath and relax belly/pelvic floor. As you start to exhale, gently lift your pelvic floor. You might start to feel a little engagement in your lower abs, too. Follow your exhale all the way out, lifting from the lowest parts of your belly. Notice that your spine doesn’t move with this exercise.
Now try these:
❌ The Grip: a mini-crunch situation that involves all the superficial muscles but not much deep support.
❌ The Top Squeeze: a party that only the obliques were invited to. Lots of gripping in the upper abs, and lots of pressure pushing down. This one might cause someone to say “I feel like I still look pregnant”.
👉Did you notice the differences?
#postpartum #postpartumbody #postpartumfitness #ashevillemom #ashevillemoms #ashevillefitness #physicaltherapy

It’s time to figure it all out! You don’t ha

It’s time to figure it all out!
You don’t have to live with leaking, pressure, pain, heaviness, diastasis, uncertainty about what your body can do…
Let’s figure it out once and for all.
Consult calls are free. This is your sign to take that step. Message me or pick a time at the link in my bio. See you soon. 🙌
#postpartum #asheville #ashevillefitness #ashevillemoms

Can anyone relate? 🙋‍♀️ Bringing back th

Can anyone relate? 🙋‍♀️
Bringing back this oldie/goodie audio for a reel I made but never posted.
It sums up real life just about perfectly at the moment. 🙃
#momlife #ashevillemoms

“Core” isn’t just planks and crunches anymor

“Core” isn’t just planks and crunches anymore, my friends. Hips and glutes need some serious attention postpartum, too!
I do 2-3 sets of 10-20 reps, depending on how everything feels.
Save for later, and then let us know…. Which one is the hardest for you right now?
#postpartumworkout #postpartumfitness #ashevillefitness #ashevillemoms

Starting over sucks. 👎
And as new parents, we’re starting over all 👏 the 👏 time.👏
Routine for YOU isn’t really possible for a really, really long time.
We create consistency out of the little spaces in our day.
We get creative, bringing the stroller everywhere we go and joining the gym that has childcare.
And when we do have that rare and delicious hour at the gym, it can be a little overwhelming.
Keeping the beginning of your workout the same every time can help combat that overwhelm and make it easier to start.
#postpartum #postpartumfitness #postpartumworkout #ashevillemoms

Even the most committed mom will ask herself this

Even the most committed mom will ask herself this question at some point!!
And sometimes, the answer is to take that nap. Sleep when the baby sleeps. Come back to your movement goals on another day.
But sometimes the answer is actually to get out there and move. Even if you’re tired. Even if you haven’t slept. We need to hit those basics in order to remain healthy and improve the quality of our sleep (even if we can’t improve the quantity).
There’s no one-size-fits-all answer here. Each day will be different. Ask yourself a few questions to help make your decision - and when time allows, do both!!
#postpartum #postpartrumfitness #postpartumworkout #fourthtrimester #ashevillemoms

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Physical therapy, online fitness courses, and virtual consultations with Samantha Spencer, PT, DPT, based in Asheville, NC.

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“Dr. Samantha is not only a passionate and experienced physical therapist but she is a mom with intimate knowledge of all the ups and downs of recovery.”

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