http://femmefitphysiotherapy.com.au/

Femme Fit Physiotherapy, Hurstville Private Hospital, Suite 7, 37 Gloucester Rd, Hurstville (2025)

04/09/2025

Day 4 of Women's Health Week is
PAIN TO POWER

Pelvic related pain conditions are some of the most common presentations to the clinic. Pelvic pain, painful periods, endometriosis, and painful in*******se just to name a few. Pain affects women both physically and emotionally.

Pain should never be dismissed, and you shouldn't need to push through pain alone. Advocate for yourself and search for answers.

Sometimes it is about finding the right combination of management strategies across disciplines 💫

03/09/2025

Day 3 of is HEART SMART
Heart disease is one of the leading causes of death in Australia, with the risk in women increasing around the time of menopause
Oestrogen is important for periods, pregnancy and bone health, however it also keeps cholesterol levels under control. When our oestrogen levels are higher, we are more protected from heart diseases, however as these levels fall, our risk goes up.
The Heart Foundation recommends regular heart health checks with your GP from age 45 for most women and earlier in some populations - including those with a family history of heart disease at a young age, early menopause, or a history of pregnancy conditions such as pre-eclampsia or gestational diabetes
Things that can help lower risk are
💫 Health eating
💫 Physical activity
💫 Stress management

Check out the Jean Hails website for more information!

02/09/2025

Day 2 of Women's Health Week is
TAKE THE LEAD
It's important to be able to inform, empower and advocate for yourself and your health.
Take the lead and book the appointment, write a list of concerns/topics you wish to address, ask questions and bring a support person if you need to!

01/09/2025

The theme of Day 1 of Women's Health Week is...Every Check Matters!
So whether you're due a cervical screening, breast or bowel check, pelvic floor assessment, skin check or dental check take this as your reminder to pop these on your to do list, and make them a priority!

30/08/2025

Tomorrow begins Women's Health Week with

Jean Hailes Women’s Health Week (1-5 September 2025) is Australia’s largest event dedicated to the health and wellbeing of all women, girls and gender-diverse people.

This year, the theme is ‘Say yes to you’ and each day they focus on a different health topic to help women prioritise their health and wellbeing.

Keep a lookout on our socials this week for daily posts on various health topics, starting tomorrow 💫

To Women's Health, we say YES! 💞

26/08/2025

✨ Exciting News ✨

The clinic is growing! 💕 Femme Fit Physiotherapy is opening a second location from September 22nd 🎉

My mission has always been to support women at every stage of life – from pregnancy, postnatal recovery, pelvic floor health, strength training and beyond. With your amazing support, I'm now expanding to make care even more accessible.

🌸 Second space 🏠
🌸 More availability ⏰
🌸 More support for women 💪🏼

I will be opening Monday's and Thursdays at 15-17 Forest Rd, Hurstville. The diary is already open to take bookings and I can’t wait to welcome you into the new clinic space while continuing to care for you at the original location inside Hurstville Private.

📅 Mark your calendars – September 22nd is the big day!
Stay tuned for sneak peeks of the new space 💫

Call 9580 2255 or go to the website (link in bio) to book an appointment

Thank you for being part of the Femme Fit community – your support is very appreciated! 💕

15/08/2025

🚽 Let’s Talk Constipation & Your Pelvic Floor
Yes, women's health physios talk about bowels ALL the time! (because it matters more than you think!).

Constipation is more than just uncomfortable. When it becomes a regular thing, it can impact your pelvic floor health.

Here’s how:
🔻 Repeated straining = increased pressure on pelvic floor muscles
🔻 This can lead to weakened support from connective tissues over time
🔻 Higher risk of pelvic organ prolapse and urinary leaking
🔻 Pelvic floor muscles can alter their function, sometimes tightening instead of relaxing, worsening the issue!

Sound familiar? You’re not alone — and there is help.

💡 A few things I often work on with clients:
✔️ Teaching bowel-friendly habits & positions
✔️ Coordinating breath with muscle function
✔️ Relaxation techniques to release pelvic tension
✔️ Strengthening when appropriate
✔️ Collaborating with dietitians or GPs when needed

👉 If you’re straining to empty, or constantly feeling like you haven’t emptied, your pelvic floor may be calling out for support. You don’t need to “just live with it.”

Reach out — a pelvic health physio can assess what’s really going on and guide you to relief.

Let’s get things moving — comfortably. 💛

11/08/2025

✨ Menopause & Your Pelvic Floor ✨

One of the most overlooked changes during menopause? The impact on your pelvic floor muscles. With declining oestrogen, the pelvic tissues can lose strength and elasticity — which may lead to:

🔹 Urinary leaks when you laugh or sneeze
🔹 A heavy or dragging feeling vaginally
🔹 Pain or discomfort during in*******se

But here’s the good news:
Pelvic floor exercises, when done correctly, can make a HUGE difference.

✅ Improve bladder and bowel control
✅ Support pelvic organs
✅ Enhance sexual function/reduce pain with in*******se

🎯 And it’s never too late to start. Whether you’re in perimenopause, post menopause, or anywhere in between — you can start to work on your pelvic floor.

If you’re not sure where to begin, reach out to a pelvic health physio (like me 😊) — we can help you connect with these essential muscles and build a plan that works for you.

Your body is changing — but it’s not letting you down. It’s asking for support. 🤍

08/05/2025

🤰 Low Back Pain During Pregnancy

Up to 50–70% of pregnant women experience low back pain
👉 Whilst it’s common, but it’s not something you have to just accept is part of your pregnancy.

Here’s what’s contributing to that discomfort:
🔹 Hormonal changes lead to ligamentous laxity
🔹 Postural adaptations due to the uterus expanding and baby growing
🔹 Core and pelvic floor changes – your deep abdominal and pelvic stabilisers may become less effective as your abdomen expands

🎯 What can physiotherapy do?
✅ Thorough assessment to differentiate between lumbar spine pain and pelvic girdle dysfunction
✅ Individualised exercise programs to strengthen the core, glutes, and pelvic stabilisers
✅ Manual therapy, taping, or pelvic belts to support painful joints
✅ Education on posture, sleep positioning, and daily movement strategies to minimise aggravation

You don’t need to wait until the pain gets worse. Early intervention leads to better outcomes – and keeps you moving, sleeping, and living with more ease.

📩 Get in touch if you're experiencing pregnancy-related back or pelvic pain. Let’s get you feeling more supported!

05/05/2025

🍼 Posture and feeding your baby 💕

Whether you are breastfeeding or bottle feeding, long periods of time holding your baby can lead to neck pain, back pain, or even wrist pain!

The way you hold your body during feeding can make a huge difference in your comfort. Here are a few posture tips to make your feeding journey smoother:

1️⃣ Sit Upright, Not Slouched 🪑
When you're feeding, aim to sit with your back straight and shoulders relaxed. Use a good chair to support your posture and avoid hunching over. Think of gently lengthening your spine as if a string is pulling you upwards. This can reduce neck and back tension.

2️⃣ Support Your Elbows 🤲
Use cushions or pillows to support your elbows and baby's weight so your arms aren’t straining.

3️⃣ Keep Baby Close 👶
The more you can bring your baby to your breast/the bottle (instead of leaning forward or bending your wrist), the less strain you’ll put on your back, neck and wrists. Consider using a feeding pillow or adjusting the height of your seat to keep your baby at a comfortable level.

4️⃣ Use a Footstool 🦶
A small footstool or cushion under your feet can keep your body aligned and reduce pressure on your lower back.

5️⃣ Alternate Sides and Positions 🔄
Don’t forget to switch up your feeding positions from time to time. It can give your body a chance to recover from repetitive strain.

6️⃣ Take Breaks and Move 🚶‍♀️
Try to get up and stretch when you can. Simple movements, like rolling your shoulders or gently stretching your neck, can go a long way in preventing stiffness.

Feeding can be a lovely bonding experience, but it doesn’t have to come with unnecessary discomfort. If you’re struggling with pain or posture issues, reach out to a women's health physiotherapist—we can help give you guidance, exercises as well as using hands-on techniques such as massage and joint mobilisations to reduce discomfort!

01/05/2025

🚽 Bladder Emptying Techniques

Did you know that the way you empty your bladder can have a big impact on your pelvic health? As a women’s health physiotherapist, I often work with clients who experience discomfort, urgency, or incomplete bladder emptying—and a few simple adjustments can make all the difference!

Here are some bladder emptying techniques you can try:

1️⃣ Take Your Time ⏱
Rushing to the bathroom can interfere with full bladder emptying. Try to relax and take your time when you go. The more you can relax your pelvic floor muscles, the easier it will be for your bladder to fully empty.

2️⃣ Proper Posture 🧘‍♀️
Sit upright with your feet flat on the floor (or on a small stool if you need extra support). Lean forward slightly to encourage complete emptying

3️⃣ Double Voiding 🔄
If you feel like your bladder isn’t fully empty after you’ve finished, try waiting for 1-2 minutes, then go again. This can help you fully empty any remaining urine.

4️⃣ Pelvic Floor Relaxation 💆‍♀️
Try to avoid tightening your pelvic floor muscles while urinating. If you find yourself clenching, focus on relaxing these muscles to make the process easier.

5️⃣ Stay Hydrated 💧
It sounds counterintuitive, but drinking plenty of water actually helps prevent urinary retention and promotes healthy bladder function.

🚨 If you often experience urgency, leakage, or discomfort with urination, it’s important to speak with a womens health physiotherapist. We can assess your bladder and pelvic floor function to create a personalised plan that works for you!

Your pelvic health matters, and small tweaks to how you empty your bladder can make a world of difference. 💕👩‍⚕️

27/04/2025

🌸 Caesarean Scar Massage 🌸

At a 6-week postnatal check following a C-section we take the time to assess the healing and mobility of your scar. Often women will avoid touching their scar, however taking the time to gently massage the scar and it's surrounds can have a huge impact on your recovery.

Here’s why Caesarean scar massage matters:

1️⃣ Improved Mobility: Scar tissue can limit the natural movement of the skin and underlying muscles. Regular massage helps break down adhesions and improves flexibility, reducing discomfort or tightness in the area.

2️⃣ Reduced Pain & Sensitivity: Light massage can help desensitise the area over time, reducing pain and discomfort that’s common after surgery.

3️⃣ Improved Scar Appearance: Massaging the scar can help in softening the scar tissue and potentially improving its appearance.

4️⃣ Mind-Body Connection: This is your chance to reconnect with your body in a gentle, nurturing way. It’s an act of self-care that acknowledges your body’s journey.

⚡️ How to Start?

Wait for full wound healing (usually around 6-8 weeks, but check with your healthcare provider).

Start with gentle, circular motions on and around the scar.

Use a hypoallergenic oil or cream to reduce friction.

Remember, healing isn’t just physical – it’s emotional too. If you feel overwhelmed, be kind to yourself. Every body is different, and progress happens in its own time. 💕

Femme Fit Physiotherapy

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