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Postpartum Recovery: Pilates Physical Therapy Exercises

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Have you recently given birth, or will be soon?

If so, it’s a good idea to know some ways to safely exercise and help your body recover.

Many women know to be careful and modify their exercise regime while they are pregnant, but what about after giving birth?

The general recovery time postpartum is around six to eight weeks, but recovery time varies person to person.

Postpartum Pilates is a great way to contribute to your recovery safely and target particular weakened muscles that were used during pregnancy.

Women, particularly those that are pregnant or have just given birth, have unique health concerns.

At Capitol Physical Therapy, one of the areas we specialize in is physical therapy for women’s health, to address a wide array of issues that may affect your body after giving birth.

In this article, we’re going to be talking about how postpartum Pilates can help new mothers regain their strength and prevent further complications.

Continue reading to learn more.

What is Postpartum Pilates?

Pilates is a type of mind-body exercise.

It was developed by Joseph Pilates, a German soldier in the First World War.

He used it as a way to help his fellow prisoners of war stay as healthy as possible during their internment.

From there, it was developed into a practice to help dancers recover from injuries.

But it turns out it’s useful for more than just that.

In particular, postpartum Pilates can help condition your body and aid in its recovery after pregnancy.

Pilates focuses on developing core strength through targeted exercises.

It also helps promote mind-body awareness of your body’s current condition.

The deep breathing aspect of Pilates provides oxygen to the muscles and can also help improve mental clarity.

How Does Postpartum Pilates Help?

Postpartum Pilates can provide both physical and mental benefits.

It can speed up your body’s healing process by increasing blood flow and providing more oxygen to damaged muscles.

Additionally, the mindful movements involved can help regulate your mood.

Let’s take a closer look at some of the ways postpartum Pilates can help.

1. It Helps Your Body Recover

Postpartum Pilates is a great way to aid in the recovery of weakened muscles that are used in pregnancy and childbirth.

There are three particular physical issues that commonly affect postpartum women.

These include:

Diastasis recti occurs when the abdominal muscles become separated during pregnancy.

Additionally, women who have C-section deliveries usually have their abdominal muscles cut to access their uterus, causing diastasis recti.

This condition can remain for several months after childbirth.

Postpartum Pilates targets these weakened or damaged abdominal muscles and underlying pelvic floor muscles to help close this separation.

Joint injuries also commonly affect postpartum women.

This is because the body pumps the hormone relaxin throughout your body to loosen it in preparation for childbirth.

Relaxin can stay in your system for up to 12 months after childbirth.

That’s especially true if you’re breastfeeding.

This can lead to balance and joint issues.

Postpartum Pilates can help improve your balance, stability, and coordination in order to strengthen your joints.

One of the most prevalent conditions that affects new mothers is pelvic floor dysfunction.

Pelvic floor dysfunction relates to a lack of ability to coordinate your pelvic floor muscles.

This condition can lead to a number of issues, such as fecal and urinary incontinence, low back pain, and more.

Postpartum Pilates can help you learn how to connect to these muscles by coordinating your movements with your breathing.

2. It Can Relieve Postpartum Stress

Postpartum stress commonly affects new moms after they’ve given birth.

It relates to feelings of stress, anxiety, and general fogginess that can develop in the days, weeks, or months after childbirth.

Postpartum Pilates is a great way to move your body and practice mindful movement.

Even just 10 minutes of postpartum Pilates can provide you with benefits.

It can help:

Practicing Pilates can help boost your mood and address these and other issues you may feel after childbirth.

Does Postpartum Pilates Help If You Had A C-Section Delivery?

Postpartum Pilates is beneficial for women who have had vaginal deliveries as well as C-section deliveries.

With a C-section delivery, the abdominal muscles are cut through in order to access the uterus.

This separation results in diastasis recti.

Postpartum Pilates can help you gently reintroduce abdominal exercises to regain your core strength, coordination and lumbopelvic stability.

C-section recovery can take up to six weeks, so be sure to ease into your Pilates exercises and listen to how your body is feeling.

Working with a provider who specializes in women’s health can help ensure safe return to activity during recovery.

How Soon Can You Start Postpartum Pilates?

Pilates is a type of moderate exercise that’s considered safe and effective for new mothers.

The general rule is to wait six weeks after giving birth before starting to exercise.

However, your physical therapist can help make sure that you’re ready before you start doing your postpartum Pilates.

Doing gentle Pilates movements, alongside deep breathing exercises, can help increase your mobility and circulation.

This can aid your natural healing process and prepare you as you near that six week mark.

Although, keep in mind that each person’s recovery time is different.

Be sure to speak with your physical therapist so that they can work with you to create a physical therapy recovery plan curated for your specific needs and physical condition.

What Exercises Should I Avoid Postpartum?

While Pilates is considered a safe and effective way to exercise after childbirth, there are exercises that can place unnecessary stress on your body and lead to further issues.

In particular, it’s a good idea to avoid the following exercises immediately after giving birth:

Sit ups
Curl ups
Hovers
Planks
Mountain climbers
Push ups
Heavy weight lifting

Exercises such as these can place pressure on the lower abdominal wall and recovering pelvic floor.

Before performing these exercises, it’s recommended that you undergo a pelvic floor and postnatal abdominal check.

As you slowly get back into it, opt for gentler exercises and lighter weights, particularly when doing deadlifts or squatting.

Postpartum Pilates Exercises You Can Try At Home

Now that we’ve talked about how postpartum Pilates can help, and what considerations to keep in mind, let’s take a look at some specific Pilates exercises that you can try at home.

These exercises are safe to perform and will help strengthen your postpartum core and prevent aches and pains.

Take your time when performing these exercises and be mindful of how your body feels.

1. Pelvic Tilts

Pelvic tilts are a great exercise that can help stretch out your back and reduce back pain, as well as strengthen your core.

To perform pelvic tilts, lie on your back and keep your knees bent with your feet flat on the floor, about hip width apart.

You can either place your arms on your stomach and rib cage to monitor your breathing, or simply keep them at your sides.

As you inhale, relax your pelvic floor completely and allow your belly and rib cage to expand.

As you exhale, internally lift your pelvic floor and contract the muscles around your midsection, gently lifting your tailbone slightly off the floor.

Inhale again as you relax and slowly come back down.

2. Bridge

The bridge exercise can help strengthen your glutes and hamstrings and increase your stability.

To perform a bridge, or glute bridge, lie on your back, bending your knees with your feet flat on the floor, about hip width apart.

Place a small ball, rolled up towel, or yoga block between your knees.

As you inhale, completely relax your pelvic floor.

As you exhale, squeeze the object between your knees and raise your hips off the floor.

Your body should form a straight line from your knees to your shoulders.

Focus on pushing through your glutes to lift your body rather than your lower back.

Then slowly come back down to the floor in your starting position.

3. Bent Knee Pulls

Bent knee pulls are another exercise that help activate your lower core and pelvis.

To perform bent knee pulls, lie on the floor on your back, with your legs fully extended.

As you inhale, relax your pelvic floor.

As you exhale, contract and tighten your core muscles and bring one of your knees up to your chest while leaving the other leg flat on the floor.

Use your arms to help pull your knee all the way to your chest.

Then return to the starting position and do the same with the opposite leg.

4. Roll Up

Roll ups are an exercise that help rebuild your core abdominal strength.

Additionally, they help activate your lower back and improve your flexibility and the mobility of your spine.

To perform a roll up, lie flat on the floor with your legs fully extended and your arms extended above your head.

As you inhale, bring your arms over your head in an arc, and, as they pass your face, begin to curl your head, neck, and shoulders off of the floor.

Continue rolling up through your spine until you’ve curled all the way up with your hands stretched out parallel above your legs.

Exhale and slowly roll back down to the starting position.

5. Goddess Squat

The Goddess Squat is an exercise that helps activate your inner thighs, hips, and core.

It also helps align your spine and improve your posture.

To perform a Goddess Squat, stand with your back straight and with your feet facing outward, about double shoulder width apart.

As you inhale, relax your pelvic floor and bring your hips down until your knees are almost at 90 degrees, while keeping your upper body straight and upright.

Exhale and contract your thigh, hip, and core muscles to slowly come back to a standing position.

Precautions To Take During Postpartum Pilates

We’ve already talked about exercises that can place unnecessary stress on your body and lead to further complications.

However, there are also some precautions to take when doing postpartum Pilates as well.

Many new mothers have a forward kyphotic posture, meaning that they are slumped forward.

This is the result of holding and feeding the baby and having full breasts.

Before you start practicing postpartum Pilates exercises that extend your back, focus on opening up your chest and shoulders.

This can help prepare you to perform back bending Pilates exercises safely without the risk of injury.

Additionally, if you have diastasis recti, it’s recommended to stay away from forward bending exercises.

These exercises can place unnecessary load on your abdominal muscle and pelvic floor and lead to more complications.

You don’t want to make that abdominal separation worse.

If you have any questions or concerns about what movements are safe for your current condition, speak to a physical therapist here at Capitol Physical Therapy.

Book Your Appointment With Capitol Physical Therapy Today

If you’ve recently given birth, either vaginally or via C-section, you know how much it can impact your body.

Pregnancy and childbirth cause physical trauma to your pelvic floor and abdominal muscles.

Our physical therapists will work with you to help you rebuild and strengthen your muscles and address your other postpartum symptoms.

With clinics in both Washington DC and Upper Marlboro, MD, our team has the experience to help you recover.

Book your appointment with Capitol Physical Therapy today, to get started.

Capitol Physical Therapy
1331 H St NW #200,
Washington, DC 20005
- https://g.page/capitolptdc

9560 Pennsylvania Ave. # 202,
Upper Marlboro, MD 20772
- https://goo.gl/maps/zjL4NnnuThRhrcS86

Capitol Physical Therapy offers orthopedic and other pain related solutions, with our versitile team of physical therapists in Washington, DC and Upper Marlboro, MD

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Talla D.

Dr. Maya Drummond is an amazing physician. She taught me many exercises that has helped with my recovery. Her persona is always professional and caring. The staff at Capitol Physical Therapy is always helpful and friendly. I recommend this facility to everyone in need of PT services.

Beth G.

I'm so grateful to have connected with Dr. Subha and Capitol PT. In addition to healing decades-long pain in my back, neck, shoulders, and jaw, I'm learning so much about my body. Subha Nagasubramanian is a truly gifted physical therapist. She has intuitive and deep knowledge of the body. And She's able to teach that knowledge, too.

David A.

Great Physical Therapy practice! I went in for vestibular therapy for vertigo and felt that it was handled perfectly. Went through an in-depth consultation on exactly what the issue was and after one session and a week later I was feeling better than I had in over a month. 10/10 Recommend

Jari T.

CPT is a well run operation and Subha is an amazing Physical Therapist. She quickly figured out what the specific issues were in each session as my shoulder ailment (AC joint separation) evolved over two months, and treated it at each stage very effectively. She explained clearly, in plain English what was going on and what I could do at home to make progress between sessions. I also appreciated the convenience of online booking, bill paying and the fact CPT submitted claims directly to my health insurance company.

Brenda O.

I definitely recommend this practice, especially Dr. Subha! She listened to what I was saying and provided great care to my needs as well as instructions for exercises for me to do at home. She is why my back and hip pain have all but disappeared!

Lynnette K.

Capitol PT is the best! Subha is amazing - professional, exceptionally competent and always encouraging. My recovery from knee replacement surgery was so much easier than I expected. I give all the credit to her!

Jonathan M.

I saw Dr. Subha for help with my upper back. She was a fantastic therapist, listening to my concerns, determining what the problem was, outlining a clear plan for treatment, and explaining exactly how to perform each exercise. It didn't take long before I could see signs of improvement; with every visit, I felt better and better.After finishing treatment, I feel like myself again. 5 stars isn't high enough of a rating. I would wholeheartedly recommend Dr. Subha and Capitol Physical Therapy.

Kimberly M.

I have been to physical therapy several times and this was by far the best experience I have had. The staff is friendly and helpful. Making an appointment was quick and easy. And my therapist Valerie is the absolute best. She listened to my concerns, she explained things very clearly and positively supported my progress. Valerie made sure I understood the plan and what to do on my own. And by the end of treatment sessions, my goals had been achieved. Thank you Valerie and Capitol Physical Therapy.

Kevin I.

Dr. Maya Drummond provided excellent and compassionate service for my physical therapy, not only addressing immediate issues but giving very helpful preventive advice. Unlike larger PT offices that are usually crowded with clients spread out over an open factory-floor setting, CPT is very focused on you as an individual, and they take into account the others you work with outside their practice on your physical well-being including personal trainers. That's a really nice touch - it's more holistic than I normally get from the huge PT operations linked to big specialist medical practices (orthopedists, etc).

Erik L.

Subha is attentive and knowledgeable. She has helped me with numerous conditions. Each time I hurt myself, she gets me back on track. First it was a low back injury. She did manipulations, dry needling, and exercise therapy. A year later, I had wrist pain and she cured me of that. Now, another year later, she is treating me for upper back pain. I am convinced she will have me good as new in a few weeks. She is an outstanding therapist.

Amit S.

I have had years of aches and pains in my knees and lower back. Having gone to numerous physical therapists and PT offices in the past, I was a bit worn down by the process and losing faith in my body's ability to recover properly. Thankfully, I chose to try physical therapy again and I am so thankful that I did.Dr. Maya Drummond is absolutely excellent. She takes the time to ask you questions about your pain, where it is, why it may be happening and then walks you through exercises to improve your condition. She will also explain how to prevent future injury, and how the body is all connected. She even would go into the mind-body connection at times! The attention to detail, and the knowledge of the human body that Maya possesses are second to none. I had full faith in her, and she has me back to playing soccer pain-free and I couldn't be happier!The best thing about Maya, and all the other PTs at Capitol Physical Therapy, is that you have their time. They are with you 100% of the time, watching your form, correcting it, and improving the way your body works. No assistants, it's them and that builds the connection and faith in the recovery process.Finally, I'd be remiss if I didn't mention how friendly and helpful the rest of the staff at the front desk are. They are fantastic, positive and help facilitate the necessary atmosphere to make healing possible. If I ever need more physical therapy in the future, Capitol Physical Therapy is THE one and only place I will go to.

Mike F.

Life saving! Dr. Subha is amazing! After a couple of weeks I was pain free for the first time in months.

Nicolas Pena B.

First, the office staff was incredibly warm and communicative; they were very prompt in getting back to me, and it was easy to set up and move appointments as necessary.Second, Dr. Drummond was incredibly helpful. Beyond being kind and thoughtful, she has amazing tact. I came in with lower back pain, and her attention and help has really helped. I highly recommend the practice.

Jaclyn P.

Subha Nagasubramanian has been amazing helping me heal from two major orthopedic surgeries. Every time I come for a session, she is able to make even the smallest adjustment that makes the biggest difference in my gait and getting my independence back. She listens to all my concerns and gives me helpful solutions. I have gone to physical therapy many times throughout my life and have never had someone as knowledgeable and precise as Subha. After a lifetime of pain, it can me hard to not get discouraged, but Subha always lends an ear and gives really beneficial encouragement and perspective. I am really grateful I chose Capitol PT for physical therapy and I highly recommend them to anyone!

Aschley S.

I have seen Subha for two different injuries over the last couple of years. Both times results have been better and faster than I expected. Easy to schedule appointments and good front office staff! Highly recommend.

Jennifer P.

Subha is the best. She doesn't just give a list of exercises like some other physical therapy offices, but works her magic massage to really feel what is wrong and to make the best plan for you. Every time I go she makes my old residual injuries/tightness feel better instantly, plus I walk away with a plan of action and more knowledgeable than before. I highly recommend Capitol Physical Therapy!

Karen G.

WHAT A GREAT EXPERIENCE. ONE VISIT AND MY ISSUE WAS COMPLETELY RESOLVED.VALERIE WAS SENSATIONAL: informed, wise, patient, delightful. Truly she tested me in many ways, immediately assessed my situation, and showed me exactly how to correct the situation. Each time, there were only a few after my visit, I had an issue I did exactly what she had shown me to do and bingo, immediate relief.Apologies for the lateness of my review. My visit was over the top, a 10+++++

Dr. Subha is an amazing practicioner who knows her stuff and truly cares about her patients. Lot of PTs could learn from her in terms of expertise, bedside manner, and professionalism. She is the highest quality provider I’ve ever worked with! It was a blessing to have her as my doctor.

Paul M.

As an ultra endurance athlete I was used to enduring pain and suffering. I was also used to doctors and physical therapists not quite listening to or understanding my needs. Then I was fortunate enough to meet Subha Nagasubramanian @ Capitol Physical Therapy. Subha always listened to me and understood that I knew my own body and sports fitness goals better than anyone else. Subha worked with me to diagnose longtime ailments, breakdown and rebuild poor mechanics, and develop more efficient patterns of motion. Subha took the time to answer questions and explain concepts so that I fully understood how I can ensure a strong and successful recovery following certain certain surgical procedures. Subha also set me up for future success by teaching me new exercises and approaches to ensure my complete health and wellness over the long term. Thanks to Subha for getting this humpty-dumpty back together again as I’m so very thankful to be back doing what I love and playing outdoors again.

Sahel K S.

I’ve been seeing Subha for the last few weeks for bad neck/shoulder pain and she’s wonderful! She’s very easy to talk to, and super knowledgeable. She always provides thoughtful answers to my (many) questions and gives great instructions/explanations for exercises. Since I’ve started seeing her the pain has noticeably lessened; even right after my first visit I was feeling a bit better. I would definitely recommend her to others.

Percy F.

I am so happy to be with Capital Physical Therapy, they are the best. They have provided me with so much education on how to use my body the right way. Before I started it was hard for me to walk now it getting better each day, I love it.

Josephine R.

Subha knew exactly where the injury was just by a couple minutes observation and her fingers knew precisely where to press to ease the knots and pain that had been there for over a month. Who knew one could look forward to a doctor visit? My only regret was not finding my way to her immediately.

Dina A.

Subha is amazing. She was observant from the moment I walked in, identifying the deeper physical concerns that the eye can’t see. She is very knowledgeable and is personal in addressing the issue. She followed up with all my exercises timely and I never needed to wait before seeing her. Additionally, the booking system is seamless and straight forward. Highly recommend seeing Subha.

Dunc F.

Subha is a fantastic physical therapist! She is very compassionate, a great listener and planner of individualized care, committed to her clients, creative, forward-thinking, and encouraging. I had basically given up on physical therapy for my back until my doctor convinced me to give Subha a try. I've since made great improvements. Highly recommend and will return if/whenever I need more help.

SH J

I have been going to Capitol Physical Therapy on and off for the last year. They have become my go to for back, neck, and most other muscle or back pain. Capitol Physical Therapy is truly amazing. Subha is very knowledgeable, caring and truly listened to me and really addresses the source of my pain. Valerie is really amazing too as she is able to provide real pain relief in just one visit and has this very calming and supportive aura. The simple exercises that both have provided me really helped me prevent the everyday causes of pain. Also Capitol Physical Therapy really provides a higher level of privacy and care than other physical therapist. When you make an appointment with them you will be seen by either Subha or Valerie for the full time of your appointment. I do not normally gush this much about my therapist but trust me, if you have back or neck pain issues Capitol Physical Therapy provides long terms solutions.

Sean L

Subha is a fantastic physical therapist. It’s clear that she actually cares about her patients. Subha goes above and beyond to help her patients get better and continues her own education to be up to date on new treatments. Unlike some other PTs I’ve been to, she’s very involved and hands on for stretches/exercises, and is extremely knowledgeable about the body and how injuries impact other parts of the body. I would absolutely recommend Subha. She accepted my insurance and her office did a verification to help me understand my financial responsibility.

Nancy G.

Subha is absolutely incredible. So good at what she does. I have suffered from TMJ for years after a bad accident as a kid. I have gone to various doctors with no luck. After just minutes of our first session, I felt so much better. Highly recommend! Also the receptionist is very kind and welcoming!

Kaliyamoorthy A.

This capital Physical Therapy clinic is absolutely astonishing! Suba is very knowledgeable and detailed when it comes to educating and helping with pain relief . She is very knowledgeable and fun, decreasing my daily pain has become easier and recommendations. Front desk staff is very welcoming and organized she makes schedules and appointments very easy to follow. The overall clinic is very clean and the covid protocols are top tier I highly recommend this clinic to anyone looking for different ways to manage pain and gain knowledge physical health.Thanks Suba 🙏

Amina A.

Valerie helped me get through a marathon training cycle and prevented/mitigated a recurring hip injury. She introduced new exercises in a way that made it manageable to add to my routine, and that i would actually be motivated to do the work without getting overwhelmed. there is a noticeable improvement in my form from just 4 months of work, and i can't wait to see more improvements going forward with the tools she gave me.

Alexandra B.

I had an excellent experience with Capitol Physical Therapy. I came to them with intense running-related hip and knee pain in May 2020. They set me up with a virtual appointment and Taylor was able to assess my situation through zoom (which I thought was pretty dang impressive.) I've had three follow up appointments in the office since then and have always felt COVID-safe (masks, good ventilation, not at all crowded, etc.) After a few months of working with Taylor and semi-diligently doing the stretches and exercises she assigned me, I can run again without pain! I'm absolutely delighted, and couldn't have asked for a better experience with Capital PT.

Wisam N.

Staff and facilities are top notch. The real star is Subha, had terrible biceps and pectoral tendonitis after a rib injury. Couldn’t set it straight for years - Subha quickly diagnosed it and treated it effectively. She’s amazing. Also, she’s surprisingly incredibly strong and can easily work and maneuver through thick muscle or tight muscle. Back to full strength and lifting/hockey thanks to Subha!

Kirsten S

Subbha is amazing! For the second time after a fall, I couldn't kneel without tears and had patellar instability from a partial tear that was painful/swollen to the touch. Went to see Subbha in Feb 2022 b/c not being able to kneel was upending my life, especially mat Pilates practice. Saw Subbha twice a week and by early April, I was cautiously kneeling and my knee was no longer painful to the touch. By the end of April I "graduated" and am spending five hours gardening with knee pads and no pain. Subbha is a master physical therapist and a kind/understanding practitioner.

Todd F.

After months of other PT services I found Dr. Nagasubramanian (Capitol PT). I have had the most improvement under her guidance.Their staff is friendly, always professional and gracious and the offices are well appointed. Capitol PT will listen to what you have to say, answer all your questions, and make adjustments if you need them.I couldn’t give a higher recommendation to others to try them out. Capitol PT is fantastic and earns your trust.

Martha S.

Valerie saw immediately that my vertigo was caused by bad posture and gave me several exercises. I do them several times a day because they are easy and they make me feel better right away.Valerie knew how to make me feel calm and confident. I would return to her whenever I might need physical therapy. I recommend her highly....

Richael F.

My physical therapy experience with Dr. Valerie is the best I could have imagined! I was searching for a knowledgeable, people-centered physical therapist before a major gender-affirmation surgery. Finding the perfect physical therapist with the combination of skills and openness for my particular need wasn't easy, so I was relieved and thrilled after my first consultation. I was immediately comforted by Dr. Valerie's warmth, encouraged by her expertise, and pleasantly surprised by her willingness to jump into things right away! I was in great shape as I entered surgery because of my early sessions with her; and my post-surgery work with her made all the difference in my recovery. I might even have more flexibility and strength after surgery than I did before, even with a serious functional fitness routine. And most of all, I always looked forward to our appointments, appreciated her grace with traffic, learned new things about my body, and benefited by the fact that CPT is in network, so I paid only $30 per session, which was meaningful after having over 12 sessions. I can't recommend Dr. Valerie enough!

PRJ

I worked with Dr. Subha after having rotator cuff surgery and she was great. I really appreciated that she listens to you and works with you to address your particular concerns. All of the office staff at Capital PT were also very helpful. It’s easy to give them a five-star rating.

Senthil M.

My wife had a muscle pull and she had a bad pain and we were having trouble getting appointments, we called in and Ms.Suba was so kind to take her in and tried to get us in after her busy appointment and patiently listened to her and took her in on that same day without scheduled appointment . She’s is an excellent angel who helped her and gave her the best therapy and also put her on next appointments.We got to say many thanks to her, which will not be just enough. Will definitely remember her and genuinely recommend her to anyone who needs any assistance in DMV , she is the best.

Michael P.

Subha quickly got me back on my feet following a difficult back injury. She does an incredible job diagnosing the source of the injury and making necessary adjustments. My wife is also a client and we are very happy to have Subha as part of our health care team.

Spilling I.

This is hands down the best place to get treatment for healing any physical issues--whether they are injuries related to sports and other recreational activities, or from daily hazards like sitting improperly at your desk. We highly recommend Capitol Physical Therapy and have relied on Subha for more than 10+ years to take care of us! She is a very empathetic therapist who provides a holistic overview to get to the root of a problem, and will provide a contextual method for healing. It's worth a visit even to just do a check-in and overall assessment.

Kailash P.

Maya Drummond is one of the great physiotherapist I met recently for my lower back pain. She is knowledgeable, experienced, honest, and kind. She restored my lower back from all pain and restricted movements in just few sittings. She taught me how to work while getting on bed, coming out of bed, and some exercises. Honestly, she is a miracle worker. I would return to her whenever I might need physical therapy. I recommend her highly.

Kelly F.

I have had a fantastic experience with Capitol PT. I've needed regular PT for over 10yrs and have worked with a dozen PT's, and Subha is the best by a large margin! She knows exactly how to help each week, and does so with such a gentle attitude. Her healing abilities refresh me every visit. I've also had great experience scheduling and changing appointments. I offer my very best recommendation, even for fear she gets booked up! Thank you Capitol PT!

Lindy C.

Subha was great! I was training for a marathon and had some pain in my left hip and quad. Even after just one session, my hip started to feel better. She gave me a bunch of exercises to do at home that were hard, but effective. She is also super friendly and has excellent bedside manner! Also the front desk staff are great. I would highly recommend!

Jennifer A.

Dr. Subha Nagasubramanian is the best. She's very patient and careful, and is very good at explaining the hows and whys of mobility issues -- and what I can do resolve them along with her work. She offers great advice (in person or via email) whenever I have questions.

Paul C.

I have repeatedly tried to post this review under my name, KAREN GREENAWAY, and am not savvy enough to figure out how to do it. This is my husband's name and photo!Regardless, last spring I had the good fortune of an appointment with VALERIE RUCKER as a follow up to a recent, mild stroke. The issue was dizziness. Well, in ONE visit, Valerie put me through different painless exercises, told me how to deal with the dizziness when it occurred, and I have been TOTALLY FINE EVERY SINCE. NO MORE DIZZINESS.The entire experience was professional, easy to make my appointment and the location was perfect for my hotel, 4 minute walk, as I flew into DC to see her and some other doctors.Valerie was compassionate, thorough, wise, a total delight. THANKS VALERIE. YOU ARE VERY SPECIAL.

Malinee De S.

My right knee locked andI was unable to straighten my leg for some days. Injections helped some but the intense pain remained. I am grateful that I have Dr. Nagasubramanium of Capitol Physical Therapy as my Physical Therapist. She thinks out of the box and treats not only my injured knee but the reasons such as posture that caused the injury as well. With her assistance I am able to walk better , my muscles are stronger, and I have a more positive view of life as a result. I might add that I am 91 years of age.I recommend her wholeheartedly.

Sreyashi D.

I had been suffering from neck and upper back pain for several years. Mainly due to poor posture at my computer and overuse of phone/laptop. I had tried several PT options over the years but nothing seemed to help. I was getting very disheartened and decided to consult with Subha on a friend's suggestion. I heard such great things about her that I decided to fly to DC from Ann Arbor, MI to see her. I made the best decision! She was through in her questions to understand my problem and very empathetic and reassuring. The work she did with me (manual manipulation) was fantastic. Then she showed me a set of exercises and had me do them with her so that she could correct. Her instructions are extremely clear and precise, including cautioning me on what not to do. I came back home and started the exercises. As she had predicted, within a couple of months, my long standing neck pain got better by almost 90%. It's not magic. I need to keep up with the exercises and I know that when I don't, it comes back. I am getting ready to do follow-up/maintenance sessions with her remotely. I wish I lived in DC and could see her in person more regularly. I have only fantastic things to say about her work - she is professional. empathetic, highly effective, knowledgeable and kind. She has helped me immensely. Thanks so much!

Anthony V.

I became a patient after a leg injury and subsequent surgery. Subha listened carefully and explained her treatments and guidance clearly. The treatments I received at Capitol Physical Therapy were crucial to my recovery. After a recent back problem, I returned and have made great progress with Subha's help. She gives exercises and movements for me to do in between visits and I think these have helped my recovery go faster.The office is well run and efficient and it is easy to schedule appointments. The location is convenient.

Marcia N.

Subha is substantively superb and always has useful advice. The entire team is professional, friendly and responsive. A patient couldn't ask for better treatment!

Bill C.

Wonderful, positive, supportive team that really listens and helped me meet my goals. Valerie is fantastic and did an excellent job diagnosing the root causes of my pain and helping me get better. Absolutely recommended!

Ruxandra P

Subha is hands down the best physical therapist I have ever seen and also very likely in DC. She is kind and smart, works with the latest evidence-based approaches, uses a variety of techniques including dry needling, manipulation of the body, and exercises. She is willing to be responsive to the patient's needs and feedback and also has good referrals to other specialists if needed. I highly recommend her. I've been going to her for nearly 2 years now to try to get back into shape and working order from hip, knee, and foot issues... almost there!

Rashi N.

Subha Nagasubramanian is honestly the greatest medical professional I have ever meant. She is clear, honest, and kind. She restored full range of motion to my shoulder and taught me how to reprogram my movement patterns. Honestly, she is a miracle worker.

Katrina Z.

I couldn't recommend Capitol Physical Therapy more! Everyone from the administrative staff to my physical therapist was friendly and professional. Making and adjusting appointments was easy. I met with Valerie Rucker for six weeks and was in awe of her knowledgeable and clear guidance throughout my treatment. Beyond that she's a great listener and our time together was a delight. Finding a medical office that is brimming with such an amazing team is a rare find!