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Women's Health
- Pelvic Health
- Pregnancy and postnatal
- Female specific considerations in sport

15/02/2026

Confused about what your pelvic floor is ?? Cerys is going to explain the basic anatomy of the pelvic floor to you.
Was this helpful? Let us know below 🫶🏽

11/02/2026

Pelvic floor exercises got you puzzled ???
Brigitte’s here to help you nail it with some pro tips.
Got a quirky cue ?? Share it with us in the comments below

08/03/2023

Talking all things womens health today to celebrate International Women’s Day!

Today we discussed how the female menstrual cycle can influence our performance (and how we can work with our unique physiology to perform at our peak!)

Get in touch if you too would like to see your workplace celebrate and support your female colleagues!

15/02/2023

👩‍🍼Mum Thumb

💥if you’ve had “Mum Thumb” (actually called DeQuervains), you’ll know it’s no where near as cute as the name make it sounds!

Here are some tips for managing it:
🧊ice, ice baby! Chuck an ice pack on at night and when it flares up during the day
🚫avoid activities that hurt… rather than scooping bub up under their arms, try using flat hands (one under their back / head, one on their chest) to lift them
🏋️‍♀️ get those arms strong to decrease strain through the wrist
👩‍⚕️come in and see you physio for massage, taping / bracing, exercise prescription and advice on how to lift and feed bub with less pain!

The content of this post is for general purposes only. Always seek individual guidance from your healthcare professional regarding any medical condition you may have.

14/07/2021

Risk Factors for Perineal Tears

Posted a reel and forgot to add it to the grid 🤦‍♀️🤦‍♀️🤦‍♀️

Head over to my reels for more info on the risk factors associated with perineal tears

floor

Head to my feed

14/07/2021

Repost from
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Original caption

06/07/2021

Perineal tears during childbirth⁠⁠
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Most women will sustain some form of tear in their first vaginal delivery. 1️⃣ in 4️⃣ of these tears will be significant and may cause pelvic floor dysfunction in the future⁠⁠
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⭐1st/2nd degree tear⭐⁠⁠
The majority of women will sustain a 1st degree tear or 2nd degree tear. These tears, whilst initially painful, generally do not increase your risk of pelvic floor dysfunction in the future✅⁠⁠
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⭐3rd/4th degree tears⭐⁠⁠
The 1 in 4 women who sustain a 3rd or 4th degree tear are more likely to experience pelvic floor dysfunction in the future. This is because these tears extend into the muscles around the a**s. Overtime, these damaged muscles can weaken, which can lead to poor control of wind, or faecal 💩 incontinence. Whilst the risk of pelvic floor dysfunction increases, it is important for women to have sustained one of these tears to know that not ALL women will develop these symptoms, and that pelvic floor physiotherapy can help 😀⁠⁠
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👂 Stay tuned to find out what increases your risk of tearing in childbirth and how to protect your pelvic floor⁠⁠
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11/01/2021

New Years resolution ( #5 of 1000) was to drink more water.

There are approximately one millions reasons to do so, but to relate it to pelvic health... water keeps you regular; and regular, easy to pass bowel movements are kinder to your pelvic floor 💩 your bladder also prefers things to be water downed!

So flavor it 🍋, bubble it ✨, drink it out of over priced bottles from the French alps 🏔 or even consider it straight from the tap 😂 Either way, try and get a bit more in.

How much should you drink?
Everyone is different depending on their size, their activity levels and the climate in which they live. The usual “6-8 glasses” is only an estimate. Instead, use the colour of your urine as a guide. Your urine should be light, straw coloured. If you’re dehydrated, your urine will be darker and you may need to up your water intake 💧

16/07/2020

How to optimise your gut and bowel health⁠
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💧Drink plenty of water⁠
Water is essential for keeping things soft and easy to pass. Every body needs different amounts of water depending on how physically active they are. A good rule of thumb is to drink enough water that your urine is the colour of light straw⁠
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🍎Eat lots of fibre⁠
Fibre is essential for a healthy gut and bowel. Eating fibre can improve your bowel health regardless of whether you are on the harder or softer end of the bowel movement spectrum. Fibre can be found in fruit, veg, nuts, legumes, seeds and wholegrains⁠
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🏃‍♀️Regular movement⁠
Regular movement stimulates peristalsis (waves of muscle contraction that move food through the digestive tract), aiding digestion and improving gut motility⁠
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💊Probiotics⁠
Studies have demonstrated that a regular probiotic can help improve stool form. Probiotics can also be found in fermented foods such as kombucha, kimchi and sauerkraut⁠
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🚽Good toilet habits⁠
1. Don't defer - the best time to go, is when you first get an urge⁠
2. Try elevating your knees (by putting your feet on a small step), lean forward with a straight back and relax your abdominals and pelvic floor⁠
3. Avoid straining⁠
4. Don't go "just incase"⁠
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👩‍⚕️Seek guidance⁠
Always seek guidance from a qualified health practitioner for any medical conditions or concerns you may have

13/07/2020

What is normal?⁠
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Hot tip, this post is not actually about maltesers 😳⁠
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When it comes to bowel health, what do we consider normal?⁠
💩it is normal to open your bowels any where from 3 times per day, to 3 times per week⁠
💩it should be shaped like a smooth, soft sausage (i.e. it should NOT be hard, round pebbles like maltesers). Hint: look up BRISTOL STOOL CHART, normal is type 4⁠
💩it should take less than 1 minute to pass, with minimal straining involved⁠
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Look out for the next post on how to optimise your bowel health

01/07/2020

PELVIC HEALTH⁠
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Carbonated drinks (including sparkling water) can often be the cause of bladder irritation for people who suffer from urinary urgency and/or increased frequency. Other bladder irritants include artificial sweeteners and caffeine.⁠
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I often recommend the following to my patients who suffer from urinary frequency and urgency:⁠
🥤swap carbonated drinks for 💧still water (infused with fruit if you need to spice it up! 🍓🍉)⁠
☕decrease caffeine intake (you might need to do this slowly if you drink quite a bit!)⁠
🍬remove all artificial sweeteners from your diet (try not to replace them with real sugar 😉)⁠
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🚺Urinary urgency = the sudden, overwhelming urge to pass urine, that is extremely difficult to defer⁠
🚺Urinary frequency = an individuals perception that they are needing to urinate too often throughout the day (generally >8 times per day)⁠
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For more information about urinary urgency, see my "urgency" story highlight⁠
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The contents of this post are for general purposes only. Always seek individual medical advice from your physician or qualified health care provider for any medical conditions you may have.⁠
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24/06/2020

PELVIC HEALTH

Increasing your fiber intake can improve your pelvic floor function. 🍎🍊🍌🥦🍆Fiber helps to keep things regular which decreases unnecessary strain on the pelvic floor, keeping it healthy and strong!

Fiber filled salad for lunch:
🔸kale massage with olive oil and lemon juice
🔸sweet potato
🔸chickpeas roasted in the oven with chilli flakes, curry powder and a little olive oil😋
🔸pomegranate
🔸feta

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