http://www.theruralwomensphysio.com/

The Rural Women's Physio, Tamworth (2025)

11/01/2025

‘REFOCUS AND REFOCUS OFTEN’

My way to beat any overwhelming new year resolution rubbish and keep myself on track

I do this intentionally every month or so… but to be completely honest I think like this each week, and very often find myself having moments where I'm doing this without thinking. It is a habit and it came from the constant mum juggle, the complete and utter overwhelm of mumlife and business, my utter refusal to feel s**t about not getting to it all and my belief that you can only move forward with a high five and not a put down (and I mean of YOURSELF).

SO 🥁🥁🥁

I ‘REFOCUS’

🫶 I take a brief moment to reflect… because LOL we only have a brief moment right. Either in the car, with a cuppa in between 2nd & 3rd breakfast for the rugrats on a Sunday or when arriving to the clinic a few minutes early

🫶 I acknowledge what has been the priority for the last week (month, year, day). In this season of my life it is RARELY what I set it out to be. And I AM OK WITH THAT. I celebrate having been able to give my attention to what needed me MOST that week. Whether a minor work emergency, whether a sick or dysregulated little one or perhaps it was my own dysregulation.

🫶 I then assess what has had to give way for said priority. If the kids were unwell then perhaps work took a back seat. If work was demanding perhaps presence with the babes fell away a little. If it was either of those then usually TBH it was my own nutrition, physical activity and/or social health 😅

🫶 THEN I decide on 1 thing I will do within the NEXT DAY to prioritise above

THE END

I am not a broad thinker, I am a ‘next step’ thinker. This moves me sometimes quicker towards the big picture then I anticipate and sometimes it literally feels like snail pace. What it does do for me though is… AVOIDS THE OVERWHELM

AND allows me to keep the ‘glass balls’ in the air. Time and time and time again.

So for me 2025’s moto

‘REFOCUS AND REFOCUS OFTEN’

Try it
And I'd love to hear your 'bite-sized' 2025 focus

#2025

01/10/2024

Everything feels different... right
But what is different normal? And different abnormal?
What will recover?
What is your new normal?

And some of the symptoms are confronting, overwhelming, dehumanising 🤯🤯

That's where I come in 💁‍♀️

Let me answer these questions for you. Let me guide you back to knowing yourself

🌟 In the postpartum recovery program, there are assessments / quizzes that feed straight back to me. I review each one.

🌟 All the techniques, strategies, assessments in each of my courses are based on the latest research and updated as required

🌟 There is a large proportion of you that will complete the program and choff off into the world doing star jumps and double unders. There are also some of you that will require more attention. Follow-ups. Check-ins with me and prehaps a face-to-face consultation. That is why I review each quiz you take. If something is not progressing as it should be, I will reach out.

You don't need to shrug these symptoms off and pretend it's all hunky dory

05/09/2024

🌟 Perineal massage 🌟

All your questions answered

🤍 Save for later
🤍 Send to that waddling friend of yours
🤍 Sign up to my FREE series '3 tips to prepare your Pelvic floor for birth' through 🔗 in bio

Still want more?? (Of course 💁‍♀️) my 'Prepare your Pelvic Floor for Birth' online program is ready and raring to go

Let's get that 🍉 out your 'v' without the trauma

😘😘😘

16/03/2024

Ready and raring to go for huddle Day 3 🫶🫶

What an experience it has already been, and we are only halfway through

I am in awe of the women I am meeting, the passion led businesses they are running, and the ethical considerations at the fore of their mind.

Who runs the world 💁‍♀️🫶

Very much enjoying finding old friends, making new pals, growing closer with my gal pal and all the learnings 🤯

Also a huge thank you for your time, expertise and generosity with both

And I know there are so many more of you

Thankyou thankyou thankyou

🫶🫶🫶

31/10/2023

I feel like it has been the second or third time I have posted something like this for 2023

It has been a hot minute and I have been MIA on here for too long now

I won't go into the details but in short think of most life challenges and I have had them this year 😅

But as the final quarter begins to tick by life is settling to a new normal and I'm catching my breath. Planning for 2024 is a priority and it has me bubbling with excitement.

What's to come:
✨ Launch of our BIRTH PREPARATION COURSE before the end of the year
✨ Rural workshop tour April 2024
✨ And something ticking away in the background to enable me to travel to visit YOU and consult (thinking old Viscount caravan set up as a mobile clinic)

So I apologise firstly, it was never my intention to have a hiatus and secondly thank you for sticking around, following along, reaching out. Rural women are the 💣

Jess xx

women

10/08/2023

Time to introduce these rays of sunshine 🌞

3 gorgeous, playful, insanely sassy and full of attitude children.

3 different birth stories

1 in 3 women describe their birth as traumatic. This is despite the physical injuries they may or may not sustain. I can only assume that the ratio in rural and remote areas is even higher when you consider services available, travel and care arrangements, emergency care options etc etc.

I had my eldest handsome - with a foot now bigger than mine - little man in rural NSW.

I will openly admit I was completely unprepared for what labour and birth would bring. I had a wonderful client say to me at the time 'It is a job, and you will get it done' and that was so powerful and influenced my mindset greatly.

I wasn't at all frightened. I fully trusted my body to birth this baby for me. It had never let me down. I had never NOT achieved something.

What I didn't realise is how to help my body, that the skills needed for birth could be practiced and perfected, that risk for complications (for pelvic floor in my world) can be somewhat quantified, that knowledge is power and the only shield to trauma.

For a very long time I would have described this birth as traumatic both physically and emotionally. Enough so that the next 2 were planned csections.

I have been unpacking and workshopping how to support rural women through their pregnancy, prepare you for birth and help you recover afterwards since my experience, knowing we NEEDED to do this better.

🎉🎉 And I am so excited to announce I will be releasing my 'BIRTH PREPARATION' course later in the year 🎉🎉

I hope you are as excited as I am

Sign up to our waitlist through the 🔗 in bio!!!

15/05/2023

✨ Postpartum recovery in action ✨

Are you wondering what to do and when on your postpartum journey?

Are you wondering what to do to rehabilitate your Pelvic Floor, abdominal separation, pelvic instability and Pelvic Girdle Pain?
What exercise is appropriate and when?
How much?
What symptoms are normal and what are not?
Where to start? When to progress? When is something too much for your body right now?

Our Postpartum Recovery Program guides you through your Physiotherapy Postpartum Care from Day 1 to 6+ months answering all of these questions along the way and guiding you at every turn, every milestone, every bump in the road.

Check out the program through 🔗 in bio, see our free resources and sign up to our email list for a special discount code coming your way next week

😉😉😉

See you there

11/03/2023

Staying active during pregnancy is important for both your health and your growing babe

It is safe to continue at a level you were previously exercising at and to gradually increase, unless your pregnancy has been deemed high risk in which case SEE YOUR WOMENS HEALTH PHYSIO who will guide you through

Be mindful and listen to your body, especially through the 1st & 3rd trimester as there are a lot of rapid changes and growth during these periods.

If you have any questions, hit me 👇🏽below 👇🏽

&bubs

08/03/2023

Looking after your body post C-SECTION 🤕

Use these tips & tricks to help care for your cesarean section incision.

And another (not so) subtle reminder DON'T NEGLECT YOUR PELVIC FLOOR

😉😉😉

🌟 For other tips see my free downloads on the website 🔗in bio

03/03/2023

🤯🤯🤯

Who would have thought there was so much to it?

When you hear 'Pelvic Floor Muscle Training' don't we all automatically think CONTRACT-HOLD-RELAX?

Well now you know there is so much more to it. Depending on where you are on your Partum journey, your goals, your activity levels and your symptoms PFMT (Pelvic floor muscle training) could mean you need to work on any number of these either solo or in conjunction with each other.

👉🏽 Downtraining
👉🏽 Relaxation techniques
👉🏽 Activation & awareness
👉🏽 Strength
👉🏽 Coordination / reflexivity
👉🏽 Endurance
👉🏽 Power

Make sure you get the right advice.

📖 In our Postpartum Recovery Program we step you through each of these at the appropriate recovery stage to ensure your Pelvic Floor is capable of not only contracting but also relaxing, reacting in time to stop any mishaps, functioning appropriately to get you back into exercise (at any level that is for you), and also to get you back to seggs painfree.

Each of these are just as important as each other. Check out our program through the link in bio and we also have another webinar coming up... also 🔗 in bio

28/02/2023

PELVIC ORGAN PROLAPSE or POP

The decent or lowering of one or more of your pelvic organs in your pelvic cavity. As the organs lower they place pressure onto the va**nal wall/s creating a bulge or protrusion from the va**na.

When it comes to pregnancy, birth and postpartum there are a few circumstances that increase your risk of developing POP:

👉🏽 A prolonged second stage of labour (pushing phase)
👉🏽 Chronic constipation
👉🏽 Obesity
👉🏽 Returning to impact activity &/or heavy lifting without adequate pelvic floor muscle conditioning

Ensuring your Postpartum Recovery is guided by a Women's Health Physio will ensure we mitigate these risks. Try these tips to help along the way:

👉🏽 Adequately prepare your pelvic floor for birth
👉🏽 Ensure horizontal rest is prioritised in the first 6 weeks postpartum
👉🏽 Avoid constipation and manage your bowel health, including learning 'how' to poo (weird yet very effective)
👉🏽 Manage your weight
👉🏽 Improve your body awareness around your Pelvic Floor muscles. Learn what it feels like when they are working and just as importantly when they are not. Tune into this when trying a new activity or when increasing the intensity (weight, speed, power, time) to ensure your pelvic floor muscles are keeping up
👉🏽 Seek an individual Pelvic Floor Muscle Training (PFMT) Program to adequately recondition your Pelvic Floor Muscles post pregnancy and birth

🌟 Did you know our Postpartum Recovery Program teaches YOU how to set your individual PFMT program?? Pretty clever, especially when you can't access specialised Physiotherapy Postpartum Care

😉😉😉

🔗 in bio

23/02/2023

🏃🏽‍♀️🏃🏽‍♀️Returning to Running POSTPARTUM🏃🏽‍♀️🏃🏽‍♀️

Check out these tips for returning to running

Let me know if you have any other questions 👇🏽here to help 🤍

The Rural Women's Physio

11/01/2025

01/10/2024

05/09/2024

16/03/2024

31/10/2023

10/08/2023

15/05/2023

11/03/2023

08/03/2023

03/03/2023

28/02/2023

23/02/2023

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