A NOTE FROM DR. MARYSA
 
A Healthier You
 
Finally the end to the longest month of the entire year, ha! But, for real, let's check in with ourselves: How are we all doing? January truly is such a time to slow down, reflect, + set intensions for the next 365 days ahead. One of my favorite memories from the month was speaking at The Motherhood Summit at Flourish Birth Co. here in Sioux Falls. It was such an inspiring experience, filled with meaningful conversations, + incredible connections. I have such a beautiful vision for Uprise Pelvic Health in 2025 + I'm so glad you'll be here to listen + perhaps I can educate you on a few things.  
 
💡 Here are some highlights I'll be sharing with you:
✅ Seasonal Prenatal Yoga Series
✅ A free prenatal checklist for you momma
✅ Join me at SolidCore on February 9th
 
I’d love to hear—what’s something simple you’re doing this month to take care of yourself? Hit reply and let me know! Have a great weekend, see you next month!
 
 
 
 
 Just for you,
 
 
mama
 
 
 
 
 
 
💖 Reminder: Your well-being matters just as much as your baby’s. Taking care of YOU is taking care of them. 💖
 
  • Physical Wellness Stay Hydrated - Aim for at least 8-10 glasses of water per day.
  • Eat Nourishing Foods - Focus on protein, fiber, + healthy fats to fuel your body.
  • Move Gently - Sign up for our prenatal yoga classes, walking, or light stretching to stay active.
  • Prioritize Rest - Take naps, prop yourself up with pillows, + listen to your body's need for extra sleep.
  • Support Your Pelvic Floor -✨Book a prenatal PT session✨
  • Give Yourself Grace - Growing a baby is exhausting, it's okay to slow down!
  • Journal Your Experience - Write about your pregnancy journey to reflect + connect with yourself.
  • Lean on Your Village - Surround yourself with supportive friends, family, + professionals. If you don't have one - I'd love to help you figure it out :) 
  • Stay in Touch with Your Provider - Keep up with prenatal visits + don't hesitate to ask questions.
  • Consider Birth & Postpartum Support - Look into doulas, lactation consultants, + postpartum PT. 
 
For more detailed tips or if you want to print a few copies, I have linked the full checklist here! 
 
If you're looking for recommendations or have any questions about doulas, lactation consultants, or chiropractors in this area, feel free to reply to this email —we're happy to help!
 
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inside a treatment session AT
 uprise pelvic health
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What is Transverse Abdominal Activation?
 
Transverse abdominal (TA) activation refers to engaging the deepest layer of abdominal muscles, the transversus abdominis, which wraps around your core like a corset. This muscle plays a crucial role in core stability, spinal support, + pelvic floor function.
 
During your session with us, we may guide you through this exercise to help activate your transverse abdominals (TA). 
By practicing TA activation, we can help improve posture, reduce back pain, enhance pelvic floor strength, + support overall movement efficiency. This exercise is especially beneficial for those recovering from pregnancy, managing diastasis recti, or looking to strengthen their core in a safe + functional way.
 
Here's an example of an exercise that Lori or I may send you home with:
 
1. Draw your lower tummy in like you're zipping up a pair of pants.
 
2. This flattens the lower abdominal wall.
 
3. Be aware not to bulge the belly, but to lift from the bottom up. Hold for 2-5 seconds. Repeat 10 times. Do 4 times throughout your day.
 
 
And remember, it's never too late.
 
Click on the link down below 👇🏼 and get on the schedule  
 
 or give us a call 605.223.5909.
 
 
Selah Space Happenings:
Selah Space is now a non-profit!! The mission is to help women heal through providing financial support for specialized care visits (like pelvic floor therapy, mental health therapy, lactation services, and more!)  Clients who are hoping to benefit from some funding ASAP, please submit an SOS [Signup Online for Support]. For those of you who are wanting to donate to this mission + help support women in our community who really need it, please consider a donation! 
All links are below! 
 
The Baby Lounge: 
Join us every Tuesday at 10am for a weekly postpartum meetup in the Sanctuary at Selah Space! Connect with other local moms who are in the trenches with you. Led by Dr. Marysa and Sarah Vaca, RN, IBCLC of Vaca Leche Lactation. Attendance is free but free will donations to Selah Space are accepted and welcome. We hope to see you next week, mamas! We'll have a cup of coffee waiting for you. We now have an email list started, be in the know, sign up and say you'll be attending!
 
Prenatal Yoga Classes:
Our winter yoga series is happening right now! It started January 14 and ends February 6. There's still time to sign up for the final class this week! No worries if you couldn't make it this time, we'll be hosting a spring series as well, more information to come!
 
See you at SolidCore! 
I am bringing my expertise back to SolidCore Sioux Falls for another special pelvic floor class. Whether you're looking to strengthen your core, improve pelvic health, or simply learn more about how your body moves, this class is a great opportunity to connect and gain valuable insights. It's on Sunday, February 9th at 2:30-3:30. Be on the lookout for more details on how to register.
 
Need a Gift Card?
Always a good idea for anyone needing help! Or bring your bestie a warm postpartum meal + PT or massage gift card!
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Remember, we're done with feeling just “fine.”
 
We're going to live our best lives, love our bodies, trust when something doesn't feel right, and take care of ourselves for years to come.
 
We're here to support you, wherever you are on your pelvic health journey.
 
 you are worth it!
Let's talk about it.
Marysa + The Uprise Team
P.S. If you are loving your experience with Uprise Pelvic Health, I'd be honored if you'd leave us a Google review! This helps more people in the Sioux Falls area find a pelvic PT they can trust. To sweeten the deal, we do quarterly giveaway drawings for everyone who writes us a positive review. Thank you!
 
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117 W. 39th St.
Sioux Falls, SD 57105, USA

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