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

https://liberatephysiotherapy.com.au/

Liberate Physiotherapy, Shop 1/98 Starkey Street, Killarney Heights (2026)

21/03/2026

Imagine being given the wrong solution for a problem your body has been screaming about for years.

You were told to squeeze. to strengthen. Doing your kegels every day, the leaks would stop.

So you did. faithfully. for months. Maybe years have passed and nothing has changed, or it has gotten worse. And you blamed yourself.

Here's what no one told you: for most women with incontinence, the pelvic floor isn't too weak. It's too tight. And squeezing a muscle that's already in chronic tension doesn't fix the problem; it deepens it.

That's not your failure. That's a failure of the information you were given, as a PhD-trained pelvic floor physiotherapist, I've spent over a decade watching women exhaust themselves doing the wrong thing, because the right thing was never explained to them.

You weren't doing it wrong. You were doing the wrong thing.

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20/03/2026

🚨 Your doctor gave you a diagnosis. What they didn't give you was the full picture.

Here are 5 things that make pelvic floor dysfunction worse, that most women are never told:

Doing kegels on an already tight pelvic floor → squeezing a tense muscle doesn't strengthen it. It overloads it. If you're leaking and Kegels aren't helping, this is likely why.

Holding your breath when you lift or strain → every time you brace without breathing, you're sending a pressure wave straight down into your pelvic floor. Over time, this wears it out.

Ignoring your bladder until you're desperate → training yourself to hold on too long dysregulates your bladder signals and creates urgency patterns that are hard to reverse.

Sitting in chronic tension without releasing → stress, posture, and unresolved trauma all live in your pelvic floor. if you never consciously release, your muscles never fully recover.

Treating symptoms without addressing the root → pads, bladder medications, and "just avoiding jumping" manage the leak. They don't fix what's causing it.

As a PhD-trained pelvic floor physiotherapist, I've seen these patterns in almost every woman who comes to me after years of getting nowhere. The problem was never your body. It was incomplete advice.

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19/03/2026

🚨 It's not because you're not trying hard enough. And it's not because your body is broken.

The real reason your pelvic floor isn't improving is because you're solving the wrong problem.

Most women are handed a single solution, Kegels, for a condition that has multiple possible root causes. And when Kegels don't work, the assumption is that you're not doing them correctly. or consistently enough. Or that you just need to accept this.

None of that is true.

Here's what might actually be going on:

➡️Your floor is too tight, not too weak → more squeezing is compounding the tension, not releasing it.

➡️Your breathing mechanics are driving constant downward pressure → no amount of pelvic exercise will override that pattern.

➡️Your nervous system is stuck in a stress response → and your pelvic floor is holding that tension in its tissues, where no kegel can reach it.

➡️Your oestrogen levels have changed the quality of your tissue → and your exercise approach needs to account for that shift.

The problem isn't your effort. it's the incomplete picture you were given to work from.

As a PhD-trained pelvic floor physiotherapist, the very first thing i do is identify which of these is actually driving your symptoms — because treating the wrong cause is exactly why so many women plateau.

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18/03/2026

Fibre, water, laxatives, and still nothing moves.

If you've been doing everything "right" and still struggling, there's a very good chance no one has checked what your pelvic floor is doing 💩

Here's the reality: when the pelvic floor can't relax, stool can't pass easily. no amount of fibre will fix a muscle that refuses to let go.

Two things i address before anything else:

Timing: go at the same time every day, ideally 20–30 minutes after breakfast, when your gut reflex is strongest. This trains coordination, not force.

Positioning, feet on a stool, knees higher than hips, leaning slightly forward. This position lengthens and relaxes the pelvic floor, thereby naturally clearing the exit pathway.

Constipation isn't always about slow bowels. Sometimes it's about a pelvic floor that doesn't know how to release.

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17/03/2026

🚨 10 things doctors say about pelvic health that are actually dismissive, and what they really mean:

1️⃣ "That's just normal after having kids." → Normalising dysfunction instead of treating it.

2️⃣ "Just do your Kegels." → A blanket prescription without actually assessing what's going on.

3️⃣ "It's just part of getting older." → Dismissing your symptoms as inevitable instead of treatable.

4️⃣ "You just need to lose weight." → Blaming your body instead of addressing the actual problem.

5️⃣ "A little bit of leaking is normal." → Common doesn't mean normal. And you don't have to accept it.

6️⃣ "There's nothing we can do until it gets worse." → Waiting for you to deteriorate instead of intervening early.

7️⃣ "It's probably just stress." → Minimising real physical symptoms because they don't know where to look.

8️⃣ "You should just wear a pad." → Managing the symptom instead of fixing the cause.

9️⃣ "It's not that bad compared to others." → Comparing your pain to dismiss your experience.

🔟 "Surgery is your only option." → Skipping conservative treatment that could change everything without going under the knife.

If reading this gave you that sinking feeling in your stomach, that's not coincidence. That's recognition.

Through years of helping women navigate their pelvic health, I've seen how these phrases shut women down. Words that sounded almost reasonable at the time but left you believing your body was broken and nothing could be done.

These weren't answers. They were dismissals. Your symptoms are real. Your frustration makes sense. And there is so much more that can be done.

📌 Save this if something here landed quietly but deeply.

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16/03/2026

Some of the responses were heartbreaking…

Things no woman should ever be told by a healthcare professional about her pain. Words that became beliefs. Words that are still running in the background years later.

"Just use more l**e." "Have a glass of wine and relax." "That's normal after menopause." "It's all in your head." "Some women just aren't built for it." "You just need to be more in the mood." "There's nothing physically wrong with you."

To everyone who commented, and to those who couldn't bring themselves to, I see you. I'm so sorry you were dismissed like that. You didn't deserve it. And it wasn't true.

So many of us learned to just endure it. We stopped initiating. Stopped enjoying intimacy. Stopped talking about it altogether. We faked being fine because no one gave us a real answer.

We acted like it didn't matter. But it mattered.

Your body kept score. Your confidence is recorded every dismissal. And those words have been shaping how you experience intimacy ever since.

You don't have to keep accepting pain as normal when it's not.

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14/03/2026

Your bladder and your nervous system are in constant conversation.

And when life is overwhelming, your bladder is usually the first one to break 😤

Here's what's actually happening: when you're stressed, your nervous system shifts into fight-or-flight. blood flow gets redirected away from digestion and bladder regulation — because your body thinks it's under threat. your pelvic floor tightens and stays on high alert, often without you realising it.

Over time, those overactive muscles lose their ability to coordinate properly. that's when leaking, urgency, and not-quite-making-it become your new normal.

What actually helps isn't more kegels. it's:

→ slow, deep breathing to switch on your rest-and-digest system
→ unhurried bathroom time (rushing makes urgency worse)
→ daily pelvic floor relaxation work
→ nervous system regulation, not just muscle training

Continence is neurological, not just muscular, and that changes everything about how we treat it.

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13/03/2026

There's a theory that the reason women suffer in silence with pelvic floor issues is that the first person they trusted with their symptoms dismissed them... and it makes complete sense.

If your first experience of asking for help was met with "that's normal," or "just do Kegels," or "there's nothing we can do,"... then of course you stopped talking about it.

When seeking help, I was met with dismissal:

😔 Your symptoms were minimised
😔 Your pain was called "normal."
😔 Your concerns were brushed off as overthinking
😔 Your quality of life wasn't treated as a priority

You learned to stay quiet. You learned that asking for help was pointless. That leaking, pain, and heaviness were just things you had to live with. That your body after babies or menopause was somehow less deserving of proper care.

You are capable of healing. You deserve answers.

Your body learned, early and accurately, that the people meant to help you weren't actually listening.

So if you find yourself suffering in silence, avoiding exercise, withdrawing from intimacy, or just quietly accepting that this is your life now - it's not weakness. It's what happens when you've been dismissed one too many times.

Through years of helping women finally understand their pelvic floor, I've seen how one dismissal from a doctor can shut a woman down for decades.

You deserved to be heard the first time you spoke up. That wasn't your fault. And it's not too late to get the answers you need now.

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12/03/2026

Your pelvic floor doesn't just affect what happens "down there" - it shows up in ways you'd never expect.

Here are 6 strange signs you don't realise are your pelvic floor asking for help 👇

😰 You clench your jaw constantly
If you're grinding or clenching, your pelvic floor may also be holding tension - tight, exhausted, and unable to relax.

😰 You hold your breath during everyday tasks
Lifting groceries, picking up your kids, even getting out of a chair. When you brace and hold your breath, your pelvic floor takes on extra pressure.

😰 You avoid sneezing or laughing fully
You cross your legs, clench, or hold back because you're afraid of leaking.

😰 You go to the toilet "just in case"
Before leaving the house or every car trip. The fear of leaking can train your bladder to empty on anxiety, not need.

😰 You've stopped exercising altogether
Not because you want to - but because leaking, heaviness, or discomfort made it feel impossible.

😰 You feel a heaviness or dragging sensation you can't explain
Something doesn’t feel right, but you’ve never spoken about it because it feels embarrassing.

You should know that…

These aren’t just signs of ageing. They’re your body telling you your pelvic floor needs the right support.

Through years of helping women understand their pelvic floor, I’ve seen them regain confidence to laugh, run, and sneeze without fear.

👇 If you're ready to finally understand your pelvic floor and take back control of your body…

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11/03/2026

She'd tried every lubricant on the market. nothing worked.

That's because the pain wasn't coming from dryness, it was coming from a pelvic floor that had learned to brace, protect, and never fully let go 💔

Here's what's going on: when the body feels stressed, rushed, or anticipates discomfort, the nervous system switches into protection mode. pelvic floor muscles tighten automatically, often without any conscious control.

Tight muscles reduce blood flow, limit stretch, and make pe*******on feel burning, sharp, or blocked. adding more l**e doesn't solve that, because the issue isn't friction. it's muscle tension and poor coordination.

What actually helps:

→ slow breathing to calm the nervous system before and during

→ feeling safe and genuinely unhurried

→ pelvic floor relaxation and coordination exercises

→ treating the nervous system, not just the tissue

Comfort isn't about pushing through. it's about learning to let go.

If s*x has become something you dread, avoid, or grit your teeth through, this is not your fault, and it is not permanent.

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10/03/2026

💩 I know I'm not the only one whose morning routine depends entirely on whether the bowel has cooperated yet.

You're dressed. Keys in hand. But your body hasn't done its thing and there's no way you're leaving without it.

If you deal with constipation, bloating, or pelvic floor issues, getting a bowel movement before you leave isn't just a preference - it's essential for pressure management and comfort all day.

Here's your "go before you go" movement sequence:

✨ Standing Knee Raises (Marches)

👉 Activates your hip flexors and lower abdominals, creating gentle changes in pressure through your abdomen. Think squeeze, release, squeeze, release.
👉 Stimulates movement in the colon, especially the descending colon where things tend to get stuck.
👉 Mimics the core engagement your body uses during a bowel movement.

✨ Hip Hinges (Forward Bending)

👉 Gently compresses your abdomen against your thighs, encouraging pressure on the intestines.
👉 Helps align the rectoanal angle, making bowel movements more efficient - similar to the benefit of squatting.
👉 Mobilises the pelvis and lumbar spine, relaxing the pelvic floor so it can actually let go.

Together, these exercises wake up your digestive system, increase blood flow to your abdominal organs, and signal your gut that it's time to move.

Straining on the toilet damages your pelvic floor over time, leading to prolapse, haemorrhoids, and worsening dysfunction. This sequence helps things move naturally so you don't have to force it.

🫶 Happy bowel movements!

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09/03/2026

🚨 The menopause conversation is missing the most important part…

Everyone talks about night sweats and brain fog. But nobody prepares you for what's happening between your hips.

Here's what falling oestrogen actually does to your body:

😳 Your tissues thin and lose elasticity The vag*nal walls, the v***a, the urethra - they all depend on oestrogen to stay healthy. When it drops, everything dries out, tightens up, and becomes fragile.

😳 Intimacy starts to hurt and no one explains why It's not your libido. It's not your partner. It's tissue changes and pelvic floor tension that nobody assessed or treated.

😳 Your bladder stops cooperating Suddenly you're running to the toilet, leaking when you cough, or planning every outing around bathroom access. This isn't ageing. This is oestrogen withdrawal affecting the muscles and tissues that support your bladder.

😳 Your pelvic floor loses its coordination It's not just about being "weak." The muscles can become tight, uncoordinated, or unable to relax. More Kegels won't fix that. You need the right assessment first.

😳 Your confidence quietly disappears You stop wearing certain clothes. You stop exercising. You stop being intimate. You stop feeling like you.

None of this is inevitable. Every single one of these changes responds to the right treatment - pelvic floor physio, targeted exercises, hormonal support, and proper education.

Your body isn't giving up on you. It's asking for a different kind of care.

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Liberate Physiotherapy

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