Hi, I’m Dr. Melanie Llanes
Mom. Physical Therapist. Advocate for Strong, Supported Motherhood.
I'm Melanie — founder of Best Self Wellness and mom of two. I started this practice after realizing how many women in our Jersey City community were entering birth and postpartum without the tools, support, or confidence they deserve.
Best Self Wellness provides concierge wellness services, specializing in elite orthopedic and pelvic health PT, prenatal and restorative yoga as well as strength and conditioning services.
I called my company Best Self Wellness because I want you to know that you can unlock your full potential at whatever stage of life you are in. Maybe you suffered an injury, are expecting a baby or had one, or maybe you are transitioning into menopause. No matter where you are now, there is a way to be the best you can, with what you have, and where you are in life.
With a background in pelvic health, movement science, and strength-based rehab, I help moms train for labor like athletes and recover like pros. My goal is to reduce fear, prevent trauma, and help you rebuild a body that feels strong, capable, and deeply yours again — no matter what kind of birth you’ve had
Meet the team
Paula Jordan PT, DPT, PCES, Pelvic Floor PT
Dr. Paula Jordan joins us with nearly a decade of experience as a physical therapist and 5 years specializing in pelvic health. She is passionate about helping women navigate postpartum recovery, pelvic pain, and urinary urgency with a deeply holistic and evidence-based approach. Paula is also a mom herself and brings not only expertise but true empathy to her care. Fun fact? She once climbed Mt. Fuji!
Amelia Cruz PT, DPT, Pelvic Floor PT
Dr. Amelia Cruz brings 9 years of clinical experience and 7 years in pelvic health to our team. Her specialties include urinary incontinence and postpartum rehab, and her approach is rooted in hands-on care, whole-body wellness, and behavioral coaching. Her goal? To help each patient feel confident, empowered, and in control of their recovery. And yes, you might recognize her — she performed in the 2024 Super Bowl Halftime Show!
Rachel Caro PTA, Office Manager
Many of you already know and love Rachel Caro, PTA, and we’re thrilled to reintroduce her in her new role as Office Manager! With over 10 years of clinical experience and a strong background in neurological and pelvic floor rehab, Rachel brings a perfect blend of compassion, organization, and insight to our front desk and behind-the-scenes operations. As a mom of two and longtime member of our community, she understands how important it is to feel seen and supported — and she makes sure every patient who walks through our doors feels exactly that.
My Approach
As a clinician, I look at the whole person — not just the diagnosis.
Even after reviewing your detailed medical history, I want to hear your story in your own words. What’s been holding you back? What are your goals? Your feedback matters, and it helps guide everything we do together.
After a thorough physical assessment, I create a personalized treatment plan tailored to your unique needs and lifestyle. My goal is to empower you with the tools, education, and support you need to confidently navigate your journey to your Best Self.
I take a multimodal approach to care. Every client receives a customized exercise program, and depending on your symptoms, we may also incorporate techniques like:
Joint and soft tissue mobilization
Cupping therapy
Kinesiotaping
Dry needling (Certified through the American Academy of Manipulative Therapy, licensed in the state of NJ)
With a wide range of tools — and years of clinical experience — I’m here to help you feel better, move better, and reach your goals with confidence.
Pelvic health
Urinary and bowel incontinence • Urgency • Pelvic pain • Sexual dysfunctions • Fertility • Menopause • Pre- and post-op surgery • Prenatal and postnatal rehabilitation
Orthopedic Conditions
Low back pain • Disc herniations • Vertebral stenosis • Neck pain • Radiculopathy • Hand & wrist pain • Knee pain • Pre- and post-op surgery • Rotator cuff tears • Tendonopathies • Arthritis • Tendon or ligament tears
Frequently asked questions
what forms of payment do you accept?
We take HSA/FSA, Credit Card, Check, Cash
Can I submit a claim to my insurance for reimbursement?
Yes! We provide superbills which are receipts with medical codes to submit to your insurance for reimbursement. We do not guarantee reimbursement from your insurance and we do not work with/ communicate with your insurance company. Do keep in mind that your insurance company will take into account your deductible when submitting for reimbursement.
As an added benefit, we offer complimentary verification of insurance. Our staff will call your insurance company to verify your benefits.
If you decide to call your insurance company yourself, here are some helpful tips when talking to your insurance:
Call the healthcare “Member Services” line and ask the representative “What are my out-of- network healthcare benefits for physical therapy in an out-patient setting?”
Is pre authorization required? Is there a co-payment or co-insurance? Do I have to meet my deductible? If yes, how much of my deductible have I met so far?
What can I expect during a session?
In home or in office- you get 1 on 1 care. Your therapist will have a thorough discussion to learn about your history and focus on YOUR goals. You will have an orthopedic assessment, movement assessment and if necessary a pelvic floor exam. But please know that a pelvic floor exam may be helpful but necessary. We work with your comfort level and ensure to never just “do treatments on you” but to perform treatments in a very considerate way, with your full consent and within your comfort levels. Every gets an individualized health and wellness plan and exercise program. All information is emailed to you.
What are the birth preparation sessions about?
You do not need to have any issues during pregnancy to come see us. However, you also do not need to think that your pregnancy needs to be miserable until you give birth. Our job is to learn what are the qualities that you look for in an ideal birth, how can we work towards those goals but also what can you expect when things do not go according to plan. Education is key and we also help you navigate the entire process from understanding your body to understanding how you and your partner can advocate for yourself when giving birth. We teach you how to reduce discomfort during birth and reduce injury.