Powerful Pelvis Physio

17/06/2022

18/02/2022

Plank is one of the best core exercises to do. There are many ways to do a plank. Activating into the deep core is essential.

I like to bring mindfulness into simple exercises. Being mindful of how you are contracting and breathing while we exercising, strengthens your neural pathways. This teaches your body to use these new patterns without you thinking of it! Helping you to be strong and pain free!

Challenge!!! Todays pelvic floor exercise is to try and hold your core and pelvic floor while doing a forearm plank!! Try to hold for 20seconds!

Remember you are NOT holding your breath! You need to keep breathing! ✨

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11/02/2022

Last bit of Wedding spam! 🥰⁠
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Dress: from
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10/02/2022

Some wedding pics part 2 💛⁠
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Dress: from
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10/02/2022

Yes I got married to my best friend in December. 💛

It was magical. We had our nearest friends and family join us at Marc's family's home in Greyton. 💛⁠

It was everything and more! ⁠I thought I would share some pics with you.
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Dress: from
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09/02/2022

Lastly let's look at what treatment for painful in*******se looks like.
(SWIPE TO SEE) 🥰⁠
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1. Understand your pain and your diagnosis.⁠
2. Addressing the pain and the pelvic floor muscles (physio, medication, psychology).⁠
3. Down regulate the nervous system with breathing and manage pe*******on with dilator use.⁠
4. Sensate focus and couple work.⁠
5. Making transition to in*******se.⁠
6. Happy pain free sex!⁠✨✨
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09/02/2022

09/02/2022

Ever had s3xual pain before?😨⁠
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YOU ARE NOT ALONE!⁠
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Remember last week I said we are going to delve a bit deeper into s3xual pain. First things first. I want you to understand the terminology used when talking about s3xual pain. ⁠
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S3xual pain is known as dyspareunia. And it happens to many women during different stages of their life. According to the American College of Obstetricians and Gynecologists (ACOG). Around 75 % of women have painful in*******se at some time during their life. Yes, that means that knowing about it even if you haven't experienced it can help you later on.⁠
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The next definition is Vaginismus. ⁠
Vaginismus is defined as va**nal tightness causing discomfort, burning, pain, pe*******on problems, or complete inability to have in*******se.⁠
Depending on the intensity, Vaginismus symptoms range from minor burning sensations with tightness to total closure of the va**nal opening with impossible pe*******on. (MSH- information sheet). ⁠

Then finally, Vestibulodynia is known as localised provoked vulvar pain along the vestibule (opening to the Va**na). It is a term used to describe pain upon pe*******on of the va**na. This can mean tenderness to touch around the va**nal opening (vestibule) during physical examination. It occurs in women of all ages. It is estimated that approximately 15% of women will experience this type of vulvar pain sometime in their lifetime. Other names used in the past to describe this pain included vulvar vestibulitis syndrome, superficial dyspareunia, and vulvodynia (pain or sensitivity around the V***a). (MSH -information sheet)⁠
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Treating s3xual pain is possible. A team approach is always better! Pelvic physio's together with medical doctors and psychologists and counselors can be trained in treatment. I am lucky to be part of the My S*xual Health credible healthcare providers. ⁠
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There is ALWAYS hope for pain. 💛⁠
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(image: Emma holding a dilator)⁠
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08/02/2022

PAIN CYCLE 🔥⁠
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Right so we all know the definitions associated with s3xual pain, but do we understand why PAIN happens and how it stays. ⁠
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⁠Firstly I want you to understand the Limbic system. ⁠
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The limbic system is the part of the brain involved in our behavioural and emotional responses, especially when it comes to behaviours we need for survival: feeding, reproduction and caring for our young, and fight or flight responses.⁠
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Let's look at pain and how the limbic system responds. 1. Anticipation: The limbic system sounds an internal alarm, alerting the body of potential pain. ⁠
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2. Involuntary reaction: Once triggered, the body automatically tightens the va**nal muscles, bracing to protect itself from harm.⁠
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3. S*x then becomes uncomfortable or painful, and entry may be more difficult or impossible depending upon the severity if this tightened state.⁠
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4. Additional sexual attempts result in discomfort, further reinforcing the limbic system response so that it intensifies more.⁠
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5. Finally, the body experiences increased pain and react by bracing more on an ongoing basis, further entrenching this response and creating a vaginismus cycle of pain. ⁠
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6. Anticipation: we remember pain and know to anticipate it. ⁠
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SWIPE TO SEE more causes of s3xual pain. ⁠
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25/01/2022

Your p**p is a precursor to a healthy, happy VA**NA! 🌸🎉🙌🏽

How do we have good p**ps? Easy -SWIPE TO SEE✨
🌸Poop without straining (it prevents va**nal, bladder and uterine prolapse)
🌸Poop using a toilet stool
🌸Stop rushing your p**p time!
🌸Eat enough fiber and nutrient-dense foods to feed your good bacteria-( lactobacillus which is a bacteria and found in yogurts, sour bread etc- fights va**nal infections)
🌸Eat enough carbs - they have prebiotics and help us with immunity!
🌸Wait between your meals (at least 3-5 hours)
🌸Your body releases endorphins when you have a happy, easy p**p! Endorphins make you happy and happy people don’t kill each other! 😂

🌸Endo and other pelvic pain conditions are estrogen-dependent!Your body needs to eliminate excess hormones and that happens through your p**p.

If you have healthy happy p**ps your Va**na will love you!!😘✨

**ps

12/01/2022

Finding some calm at the beginning of the year. ✨🙏🏼

I know, I know. I am preaching to myself here. But we need to learn to slow down. Even at the beginning of the year. Last year the hustle was real the first half of the year and then I kinda burnt out. Again. 🤦🏽‍♀️

I see so many people talking about their word for the year.

Mine is this.✨

Calm.

May I remember this as I take the year on. 💛

What is your word?

22/07/2021

INJURY? OH NO! What to do?

Remember the 'RICE' theory of Rest, Ice, Compress, and Elevate? THAT'S OLD NEWS!

The new mantra is PEACE & LOVE:

Rehabilitation of soft-tissue injuries can be COMPLEX (like the body). The acronyms have changed over the years! From ICE to RICE, then on to PRICE and POLICE. :)

Although widely known, these previous acronyms focus on acute management, unfortunately ignoring subacute and chronic stages of tissue healing. The new PEACE + LOVE acronyms take the rehabilitation continuum into account from immediate care (PEACE) to subsequent management (LOVE).

PEACE and LOVE outline the importance of education and addressing psychosocial factors to help with recovery.
(SWIPE to see what they stand for)

Although there is time and place for an anti-inflammatory, healing takes time and work.

While anti-inflammatories show benefits on pain and function, the acronyms flag their potentially harmful effects on optimal tissue repair. This particular paper (https://bjsm.bmj.com/content/54/2/72) suggests that they may not be included in the standard management of soft-tissue injuries.

The main message is to KEEP MOVING.

There is always space for healing, even within the tissues that cannot heal any longer. The tissues are surrounded by other tissues that can support the area!

21/07/2021

Hello to all the newbies around here.⁠
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Let me introduce myself.⁠
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I’m Emma - a qualified physio with a special interest in women’s and pelvic health. This page started in 2019 as a way for me to share and to help bring awareness to all those topics we are too embarrassed to discuss. AND to bring you information about YOUR body that could help you manage and prevent pain in your daily life. ⁠
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✨I am 29.9 years old (the big 30 is around the corner!).⁠
✨I am engaged/legally married to the man of my dreams(wedding is December).⁠
✨I have a cat child, Benedict-Cumberscratch, a.k.a Bennie-boo. You will see some of him here. ⁠
✨I’m one of 4 kids, I’m the favourite 😋⁠
✨I have struggled with pelvic pain and often work on my own.⁠
✨I am a qualified 500hr yoga and pregnancy, yoga instructor.⁠
✨I started a podcast called, Let’s Be Honest - where I chat more about these taboo subjects in detail.⁠
✨I am a chocolate and ice cream addict, and I love a glass of vino now and then.⁠
✨I can lick my elbow (no jokes).⁠
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I hope that this page inspires, educates, and helps you understand your body more. Please share, comment, DM me. ⁠
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Love,⁠
Em

13/07/2021

ONLINE CONSULTATIONS! ⁠
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If you are not based in Johannesburg, I can see/consult you online. In fact, I love seeing clients online. You get to treat YOU from the safety and comfort of your own home. ⁠
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This is EXACTLY what physio is all about - me EMPOWERING you to understand and take control of your pain. ⁠
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Let me know if you'd like to book an ONLINE CONSULTATION.