Liberate Physiotherapy

Liberate Physiotherapy Liberate Physiotherapy is the leading edge physiotherapy clinic with a focus on Women's health, pre & post natal, clinical Pilates and general sports therapy.

20/12/2025

Feeling tense “down there”….😣

Your pelvic floor carries a lot of stress, both physically and emotionally. Learning to relax it is just as important as strengthening it.

Here are 4 gentle, physiotherapist-approved stretches designed to release tension, improve flexibility, and help your pelvic floor feel lighter and more comfortable.

Tip: Move slowly, breathe deeply, and focus on letting go, not forcing. Consistency is key, small daily habits make a big difference!

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19/12/2025

Straining on the toilet every single time?

It might not be your diet, it could be your pelvic floor…🚨
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Here’s what to look for:
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1️⃣ Never feeling fully empty
2️⃣ Pushing hard just to go
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Here’s why: instead of relaxing, the pelvic floor sometimes tenses during a bowel movement, blocking the pathway. That means your muscles are working against you.
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What can you try today?
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✔️ Sit with your feet on a stool - this opens your hips and makes release easier
✔️ Breathe deep into your belly - tension melts when the diaphragm and pelvic floor move together
✔️ Practice letting go - it’s about releasing, not forcing
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Constipation doesn’t have to control your life. When you understand the pelvic floor connection, you can break the cycle and finally feel relief.

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18/12/2025

Pregnant and tired of hearing “just do Kegels”…😩

Here’s the truth: traditional Kegels only teach QUEEZING. But for birth, your pelvic floor also needs to LENGTHEN, RELEASE, and coordinate with your breath 🌟

Here are 5 game-changing exercises that actually prepare your body for birth:

1. DEEP SQUATS 🦵

Opens the pelvis, strengthens glutes, and teaches your pelvic floor to stretch. Tip: Hold 30–60 seconds daily, breathing deeply into your belly.

2. CAT-COW STRETCHES 🐱

Mobilizes spine and pelvis while syncing breath to pelvic movement. Helps release tension that can make pushing harder.

3. PELVIC TILTS 🌊

Increases pelvic mobility, relieves back pain, and engages your deep core. Perfect for prepping for labor positions.

4. SUPPORTED CHILD'S POSE 🧘‍♀️

Gently stretches pelvic floor muscles, calms the nervous system, and encourages relaxation, essential for birth readiness.

5. PRENATAL BEAR HOVER 🐦

Builds core stability while training pelvic floor coordination, teaches your muscles how to work and relax together during labor.

💡 Pro tip: Consistency + mindfulness beats force. Focus on breathing into your pelvic floor and moving slowly to retrain your body safely.

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17/12/2025

If you can't remember the last time intimacy felt comfortable, keep reading… 👀

Your pelvic floor has probably changed. And no one told you what that actually means or what to do about it.

After childbirth, during perimenopause, with hormonal changes, your pelvic floor muscles can become tight and guarded. They're protecting you. But that protection creates pain.

This isn't just "dryness." It's often pelvic floor muscle tension. The muscles are gripping. They can't relax. And every attempt at intimacy triggers more guarding.

So if intimacy has become something you avoid, something you dread, something you endure instead of enjoy, this is likely why.

Here's the part that makes me frustrated: it's very treatable.

Pelvic floor release work can retrain these muscles to relax. Internal massage techniques help. Dilator therapy works for many women. Breathing exercises that target the pelvic floor make a real difference.

You have choices. You don't have to accept painful intimacy as your new reality. I've helped women who thought they'd never enjoy intimacy again find their way back.

It's not about forcing your body. It's about teaching it that it's safe. That takes time. That takes the right guidance. That takes someone who understands. It's treatable. There's another way.

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*xualwellness

16/12/2025

The stretches I recommend most for chronic pelvic pain focus on releasing hip tension, mobilizing your spine, and teaching your pelvic floor to relax instead of guard…👀
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These aren't about forcing flexibility - they're about gentle release work that addresses the root cause of pelvic tension.
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Hold each stretch for 60 seconds, breathe deeply into the tension, and focus on letting go rather than pushing harder 💪
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Pain means stop, stretching should feel relieving, not painful 🩺
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I help women reclaim their bodies through evidence-based pelvic floor therapy.

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15/12/2025

Pain during s*x isn't something you just "live with."…
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It's not in your head.
It's not because you need to "relax more."
And it's definitely not normal.
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Here's what pain-free intimacy actually looks like:
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👉 No sharp, tight, or burning sensations
👉 A pelvic floor that relaxes instead of clenching
👉 Insertion that feels comfortable, not like hitting a wall
👉 Zero heaviness, pressure, or spasms
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If this isn't your reality, your pelvic floor might be overactive.
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More Kegels won't help. They'll make it worse.
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I help women fix painful s*x through targeted release work, breathwork, and evidence-based physio, so you can feel comfortable in your body again.
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13/12/2025

Leaking when you work out isn’t “normal.”

It’s your pelvic floor telling you it needs support… 👀

Here’s how to train smarter, not harder:

👉 Breathe with movement - holding your breath during a squat or jump increases pressure on the bladder. Exhale on exertion.

👉 Engage, don’t grip - think of your pelvic floor lifting gently as you breathe out. It’s about coordination, not clenching.

👉 Match load to control - if impact or weight triggers leaks, reduce intensity, strengthen, and progress gradually.

👉 Check your posture - ribs stacked over hips keeps pressure where it belongs and gives your pelvic floor its best chance to support you.

Leaking isn’t something you have to put up with, and it’s not a reason to stop exercising. With the right approach, you can lift, run, and jump without fear.

10/12/2025

Not many people speak about perimenopause, but it's when everything starts changing - and your pelvic floor is right in the middle of it… 😤
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Here's why getting help NOW prevents years of problems later:
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Your hormones are fluctuating wildly
Estrogen keeps your pelvic tissues elastic and strong. As it drops and spikes during perimenopause, your tissues become unpredictable - sometimes dry, sometimes swollen, always changing. This instability affects everything from bladder control to intimate comfort.
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New symptoms appear out of nowhere
Suddenly leaking when you sneeze? New urgency? Painful s*x for the first time? These aren't random - they're directly related to hormonal changes affecting your pelvic floor muscles and tissues. Your body is telling you something needs attention.
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Prevention beats damage control
Starting pelvic floor therapy DURING perimenopause can prevent prolapse, chronic pain, and severe incontinence after menopause. Don't wait until you're desperate and symptoms are severe. Early intervention makes all the difference.
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Your body needs different strategies now
What worked in your 30s won't work in your 40s and 50s. You need perimenopause-specific techniques that account for hormonal fluctuations, tissue changes, and the unique challenges of this transition phase.
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The bottom line:
Perimenopause is your window of opportunity to protect your pelvic floor for the decades ahead. Don't ignore the early signs.
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I help women navigate perimenopause with targeted pelvic floor care so you can stay active, confident, and comfortable through this transition.
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*x

09/12/2025

You were told that heavy, dragging feeling was just part of being a mum…

So you ignored it. For years.

You stopped jumping with your kids. You gave up running. You crossed your legs every time you sneezed. You planned your life around toilets.

Because you thought this was just your body now.

But here's what no one told you 👇

That heaviness? It's not something you have to live with.

It's often a sign of prolapse or pelvic floor dysfunction, and it's absolutely treatable.

The right support isn't just "doing your Kegels." It's learning how to breathe properly, move safely, and actually release tension, not just squeeze harder.

It's understanding your body isn't broken. It just needs the right guidance.

I help women go from "I thought this was normal" to feeling strong, supported, and confident in their bodies again through evidence-based physiotherapy 🩷

Has anyone else been told this was just normal? 👇

06/12/2025

Menopause is doing things to your pelvic floor that no one warned you about…

Most women have no idea until I tell them, and the reaction is always the same: "Why didn't anyone explain this sooner?" 👇

1️⃣ Thinning your vaginal walls

Dropping oestrogen means less elasticity and more fragility. This leads to discomfort, dryness, and pain during intimacy.

2️⃣ Weakening your bladder support

The tissues holding everything up lose strength. That's when leaking, urgency, and "not making it in time" start.

3️⃣ Making prolapse more likely

Less oestrogen = less collagen = less structural support. Things can start to feel heavy or like they're falling out.

4️⃣ Slowing your bowel down

Hormonal shifts affect gut motility. Constipation becomes more common, and straining makes everything worse.

5️⃣ Increasing UTI risk

Changes in vaginal pH and tissue health make infections more frequent. It's not just bad luck.

6️⃣ Tightening your pelvic floor

Stress, pain, and hormonal changes can make your muscles clench, leading to pain, not weakness.

7️⃣ Causing pain during s*x

Dryness plus tightness plus thinning tissues. It's a recipe for discomfort that too many women accept as normal.

8️⃣ Disrupting your sleep with bathroom trips

Bladder urgency at night becomes more common. It's exhausting and it's not just about drinking less water.

9️⃣ Affecting your core stability

Your pelvic floor works with your core. When one changes, so does the other. Back pain and weakness often follow.

🔟 Making old birth injuries resurface

That tear or trauma from decades ago? Menopause can bring those symptoms right back.

None of this is "just ageing." All of it is treatable, I help menopausal women understand and fix what's really going on with their pelvic floor through evidence-based physiotherapy ✨

Which one of these surprised you most? 👇

Comment "PELVIC" for your free pelvic floor guide 💓

Address

Shop 1/98 Starkey Street
Killarney Heights, NSW
2087

Opening Hours

Tuesday 4pm - 7pm
Wednesday 9:30am - 7pm
Thursday 9am - 7pm
Friday 9am - 6pm
Saturday 8am - 12pm

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