Dr. Emily Baas

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Delta, BC
Dr. Emily Baas

Chiropractor

01/19/2023

✨ Quick and easy pelvic floor menu! ✨

Pick one option a day to focus on! And yea, caring for you pelvic floor health can be as easy as 30 seconds a day!

(I mean the more the merrier but this is an easy starting pointing for pelvic floor health!)

Which one did you pick?! Comment below 👇🏼

The one I mention most to my mamas- unclench your glutes! Shaken them out, let them go, relax them! You’ll thank me! 😉

01/10/2023

Did you know the sport bra you wear could be contributing to your neck pain, shoulder pain or headaches?!

Swipe through this post to see a few solutions on the last image!

Comment below, did you know your bra choice could possibly do this to you?! 🤯

11/24/2022

Mama don’t make these mistakes. These are common mistakes made with postpartum rehab!

1. Sucking your belly button to your spine only fired a certain section of your abdominal muscles. You want to train your body to fire your entire transverse abdominis muscle.

2. Proper breathing is the FOUNDATION of postpartum rehab programs. Over looking this component will severely hinder your recovery.

3. Having a vaginal birth does not mean you necessarily need pelvic floor strengthen, you may actually need pelvic floor stretching.

Comment below if you have any questions about these common mistakes ⬇️

11/07/2022

Pelvic floor stretches is just as important as pelvic floor strengthening. And in some cases, more beneficial than pelvic floor strengthening!!

So let’s start this Monday morning with some pelvic floor stretches! Your body will thank you! 🌮

10/18/2022

You guys this is happening tomorrow evening!!

Did you know some of the symptoms that people write off as “being a mom”, are signs of dysfunction! It’s your body talking to you to let you know something is not working at its optimal function! So let us help you listen to what your body is saying!!

Sign up using the link in our bios!

10/06/2022

Three things postpartum rehab training has taught me, even though I am not postpartum (yet 🤞🏼)

1. Drawing your belly button to your spine is not the most efficient or effective way of activating your core.

2. Bracing your core (pretend you're lying on the ground and your little one is about to jump on your stomach) should NOT be a force outward of the stomach, it should be a flattening of the abdominal muscles motion.

3. Constantly tightening my abs, to look a certain way, can actually cause dysfunction core and pelvic floor- hence my two hernias…

10/04/2022

Don’t make these common mistakes!

1. Holding your breath when trying to perform a kegel. A Kegel should be incorporated with your breathing. Also depending on your breathing pattern, holding your breath could cause pressure downward, affect Kegel strength and pelvic floor function.

2. Not relaxing the Kegel contraction fully. This can lead to dysfunction of the pelvic floor! Being able to fully relax is just as important because being about to contract your pelvic floor.

3. Just squeezing your pelvic floor. A proper Kegel is not just a squeezing motion. A proper Kegel is a squeeze and lift motion together. I use the a**logy of an elevator with my patients. Close the elevator doors “squeeze” and lift the elevator up to a certain level (lifting motion with the pelvic floor).

4. Squeezing your glutes when performing a Kegel. This can occur when your pelvic floor is showing signs of weakness. It needs to recruit your glutes to help with firing/strength. This movement pattern over time can lead to chronically tight glutes and pelvic floor dysfunction.

5. Squeezing just from the a**s. A good Kegel should involve the muscles around the vaginal ca**l and a**l ca**l. Not just the a**l ca**l. You should be pretending to stop yourself from peeing mid stream and pretend you’re holding in gas.

Hope this helps! Save for later!

09/22/2022

Hey mamas, this is worth a read through!

Hypertonic pelvic floor means overactive or tight pelvic floor muscles that can lead to weakness.
Hypotonic pelvic floor means under-active or loose pelvic floor muscles that can lead to weakness.

Essentially, tight or loose pelvic floor muscles can lead to weakness or dysfunction of the pelvic floor!

Just because you had a vaginal delivery doesn’t mean your pelvic floor is loose and just because you had a C-section doesn’t mean your pelvic floor is tight. There are a lot of variables that can contribute to these two situations.

The gold standard to check your pelvic floor status is a pelvic floor physio as they are able to perform internal exam and have some pretty cool tools as well. But once you have those results, what is the next step?

A practitioner that can build you a specific, individualized rehab protocol to help correct your specific dysfunctions and compensation patterns!

Hint, hint, come on in for a visit and I can help you out!

09/03/2022

Mamas this is an important reminder when performing your rehab exercises. Please keep those glut muscles nice and relaxed!

08/24/2022

So what can you do to help?

1. Use tennis ball to release trigger points around tailbone/ sacrum/glutes. Hip Hinge exercise helps create room for femurs to move around in acetabulum which aids in decrease tailbone pain.

2. Focus on belly/abdominal breathing with breathing down into the pelvic floor to help stretch is. Sitting on pool noodle or magic balls also help stretch pelvic floor.

3. Relax your tummy, stop sucking in, let everything hang out!

Double tap if you found this helpful!

08/13/2022

Double tap if you found this helpful! 😊

08/09/2022

Explanation of Pelvic Floor Tips:

1. When performing a Kegel, the goal is to engage the entire pelvic floor, get everything working as one strong unit so engaging the muscles around the a**l ca**l is just as important as the vaginal ca**l. And allows for a really strong contraction.

2. Your diaphragm and pelvic floor should be connected, when one moves so does the other. When you breathe in your diaphragm moves down and so should your pelvic floor and when you exhale, both should naturally relax up.

3. Practice this daily. You are trying to build new brain-nerve-muscle pathways so practicing this new movement pattern daily is key.

4. and 5. It is important to train both fast twitch and slow twitch fibres so quick contractions and long contractions are important to practice.

Save for later!

Address

5078 47a Avenue #7
Delta, BC
V4K1T8

Telephone

+6049463713

Website

https://www.dremilybaas.com/

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