Welcome to Flow State Monthly Newsletter!- July 2025
Why work with me during BOTH pregnancy and postpartum?
Pregnancy and postpartum brings a lot of change—and a lot of uncertainty. My goal is to take the guesswork out of what’s safe and supportive for your body. As a pelvic floor physical therapist and coach for pregnant and postpartum climbers, I offer practical, evidence-based guidance tailored to your stage of life. I won’t tell you to stop climbing in your third trimester or return to climbing how you were pre-pregnancy six weeks postpartum—I’ll help you move with confidence and clarity through it all. Working together through both pregnancy and postpartum allows you to build a strong foundation, so your recovery is smoother, your return to climbing is safer, and your body is supported every step of the way.
What Mommas Are Saying:
💗 “I started seeing Juliana after my midwife recommended I see a pelvic floor therapist. Leaking every time you laugh, walk up stairs, jump etc., is not ok even if it is common. Within a month, I completely stopped. I was 24 weeks pregnant when I started seeing her and the breathing exercises helped a lot. I had a very rough pregnancy and delivery. There are so many things I could not do even if I wanted to. Now nearly 4 months postpartum I am still seeing Juliana. My pelvic floor is getting better every day. We are slowly adding more exercises, and even though I am not 100% comfortable getting back on the wall just yet, I feel my core has become so much stronger and I'm still not leaking! It's a process, long and slow because having a baby means finding time is difficult. Juliana has been understanding, given realistic exercises and goals, and most of all, shown compassion and understanding. Her patience with me and willingness to find solutions when I'm not getting something is a breath of fresh air.” -Noemi H.
💗 “As a climber I didn’t want to give up my passions, strength, and mental well being just due to pregnancy. Juliana’s pregnancy and postpartum specific program helped me work on strength training during pregnancy which I had previously never done! With climbing specific workouts, and workouts that engage my core, and techniques that supported my pelvic floor. The hands on tailored care provided both in pregnancy and postpartum helped me feel stronger than ever, plus I never had bladder problems during or after pregnancy. Juliana created workouts specific to my needs such as back pain to help me be my strongest for me and my baby postpartum. Pelvic floor care is a must in pregnancy and beyond, and I am so glad I chose to take care of myself!” - Saige C.
DPT Liana and Climbing Coach John taking that collaboration to heart on Buster Brown 5.13a
📝 Takeaways from the Camp 4 Performance Certification course:
✅ Use Data to Guide Finger Training The Tindeq is a powerful tool for testing finger strength and contact power. A great benchmark is being able to pull 75% of your max pull within 250ms—this indicates solid contact strength. Schedule an appointment here to run through a complete finger assessment.
✅ Warm Up with Purpose Think of your warm-up like filling your gas tank before a road trip. A good off-the-wall warm-up helps you show up to your project fully prepared—without wasting energy on unnecessary climbs. Sample Warm Up for project at the crag
✅ Collaboration is Everything Athletes thrive when PTs, coaches, and climbers work together. We all share the same goal: helping climbers perform at their best and stay in the game for the long haul.
You Don’t Have to Live Near Me to Work With Me! 🚨 LET👏 ME👏 SAY👏 THAT👏 AGAIN👏 You Don’t Have to Live Near Me to Work With Me!
‼️ I recently had a Virtual Rehab Consultation with someone who had wrist pain. They live in an area where there are no PTs who specialize in climbing injures. They were told to stop climbing for a month. We were able to work together and come up with a plan for them to return to climbing without pain. I told them to go climb that night‼️
🧠 1-on-1 Virtual Rehab Sessions – Personalized assessments, movement guidance, and ongoing support
📲 Ongoing Coaching + Messaging Support – Stay connected between sessions
📅 Flexible Scheduling – Fit wellness into your life when it is convenient for you!
This is for you if you’re looking for a climbing-specific or pregnancy/postpartum-informed rehab approach but can’t find that locally. Let’s work together from wherever you are.
👉 Book a Discovery Call
👉 Book Virtual Rehab
🚨Mini-Courses Available🚨
Menstrual Cycle and Training
🩸In-Person at Movement Golden Friday, August 15th at 6pm🩸
First 6 Weeks Postpartum: Questions Answered
What mommas are saying:
“Incredibly helpful! There are so many things that go on women’s bodies during pregnancy and in early postpartum that she helped me understand. I feel empowered walking away with more knowledge and understanding of what will be happening in my body postpartum as well as an easy-to-follow plan for getting my body moving again during those first 6 week!” - Jess Moynihan
Want to rep Flow State at the crag? Fill out a form Here!
📸 Have videos or pics of your repping Flow State? Email them to info@flowstateclimbing.com to be featured in future newsletter/instagram.
📢 Let’s Connect: Come take a yoga class with me at Movement Climbing Gyms or Rise Yoga and Wellness! 🧘♀️ Ask me for a guest pass!
📍 Movement Golden: Sunday Flow @ 10am
📍 Movement Englewood: Wednesday Alignment @ 6pm
📍 Rise Golden: Friday Flow @ 6am
✨Free Outdoor Class Sat, Aug 2nd, 8am @ The Eddy in Golden ✨
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Have questions? Hit reply and let me know what’s on your mind! Also, follow along on Instagram @dr.juliana_merighi for more content between newsletters.
Flow On,
Dr. Juliana Merighi, DPT, OCS, CSCS