Integrity Physiotherapy & Pelvic Health by Jagisha Sekhri

04/12/2026

Stop Clenching and Start Balancing for a Strong Pelvic Floor!
Tired of doing countless Kegels with minimal results? The video above demonstrates a powerful “side door” technique to activate your pelvic floor muscles functionally.
The secret is incorporating a balance challenge. In this staggered-stance cable pull-down, the body must stabilize against the pulling force and its own positioning. This narrow base creates a small balance disruption, forcing deep core and pelvic floor muscles to engage reflexively without conscious gripping or tucking.
Why Staggered Stance for Your Pelvic Floor?
• No More Kegels: It offers a natural way to activate without forced contractions.
• Functional Training: It better simulates the stability needed during activities like walking and running.
• Automatic Engagement: Your muscles learn to activate automatically when needed.
This approach trains your pelvic floor for real-world scenarios. Next time you’re working out, try a staggered stance to give your pelvic floor that extra natural boost! For more tips on pelvic health, don’t forget to like and share this post!

04/09/2026

April is C-Section Awareness Month, and at Integrity Physiotherapy & Pelvic Health, we believe every belly birth deserves specialized care. Whether your surgery was 8 weeks ago or 8 years ago, your scar tells a story-but it shouldn’t cause discomfort.
Do you experience pulling, numbness, or a “disconnected” feeling in your core? It’s time to move Beyond the Scar.
🌸 THE SPECIAL OFFER 🌸
Devanshi Shah is offering FREE 15-minute C-Section Scar Screenings & Education all month long!
What to expect:
✅ A professional screening of your scar’s mobility.
✅ Tips to improve persistent numbness or pulling.
✅ Simple self-care & massage techniques you can do at home.
Your recovery matters. Let’s make sure you’re moving with confidence and comfort.
📍 Integrity Physiotherapy & Pelvic Health
307-C Second Floor, Richmond Road, Ottawa
READY TO BOOK?
Spaces are limited!
📲 Call or Text: 613-287-1320
PelvicHealth IntegrityPhysio ScarTissueHealing

03/27/2026

My next newsletter goes out at noon this Friday ! 💌 ☕️

If you’ve been looking for regular “gems” of wellness that actually fit into your busy life, join the 500+ people already subscribed to the Integrity 3-2-1. This edition is extra special—it’s our Anniversary Month and we’re raffling off a $100 Lululemon Gift Card to one lucky person who leaves us a review! 🍋

Plus: Details on our Free Pelvic Health Screens and a warm welcome to our newest physio, Devanshi Shah.

👇 Join the community:
🔗 https://www.integrityphysio.ca/newsletter

03/21/2026

The “Leak-Free Loading” Screen #@@@@@ # #
Targeted at active women or those in the peri/postmenopausal transition who experience “SUI” (Stress Urinary Incontinence) during exercise. Westboro Village

03/14/2026

Just because it’s common doesn’t mean it has to be your normal. ✋✨
At Integrity Physiotherapy & Pelvic Health, we hear it all the time: “I thought leaking after kids was just part of the deal,” or “I assumed pelvic pain was something I had to live with.”
The truth? You don’t.
Pelvic health is the foundation of your movement, your comfort, and your confidence. Whether you’re navigating postpartum recovery, dealing with persistent pain, or just want to feel “strong” from the inside out during perimenopause, enter menopause strong, we’re here to help you bridge the gap between “getting by” and truly thriving.
Let’s start the conversation.
Drop a “💡” in the comments if you’re ready to prioritize your pelvic health this season!

03/08/2026

Happy International Women’s Day!
Today is a celebration of the strength we see in our clinic every day-a strength that isn’t always about hitting a personal best, but often about the quiet resilience of healing, the patience of transition, and the power of showing up for yourself.
To the women navigating change:
• The new mothers reclaiming their core and their confidence.
• The trailblazers navigating perimenopause and menopause with grit.
• The athletes and go-getters learning to listen to what their bodies truly need.
Here’s to the glass-shatterers, the nurturers, and every woman in between. You don’t just occupy space; you expand it for everyone else.
Keep moving. Keep healing. Keep leading.

03/01/2026

Big news at Integrity Physiotherapy & Pelvic Health. We are thrilled to announce that Devanshi Shah has officially joined our clinical team.
Devanshi comes to us with a wealth of experience in Holistic Ortho and Pelvic Health. Her “patient-first” approach is her strength.
✨ The Best Part? To celebrate her arrival, we have opened up immediate priority bookings for new and existing patients. If you’ve been waiting to get on our schedule, now is the time!
Online booking available on our website, book your session with Devanshi this week. Welcome to the team! 🎉
#[City]Health

02/18/2026

Connection > Isolation. 🧠
Your upper body, core, and pelvic floor work together as a pressure system. If the upper torso isn’t stable, the pelvis/ hips often have to overcompensate.
I’m breaking down the anatomy of this connection in my latest newsletter, stay tuned!

02/11/2026

The Client: “I’m honestly not stressed. I feel fine!”
The Smart Watch: [Logs a 95% stress level, 42ms HRV, and 3 hours of restless sleep]

We’ve all been there. You’re powering through your day, crossing off tasks, and feeling like a total boss. Meanwhile, your nervous system is in the basement screaming for help.
I see this all the time in the clinic. A client comes in with persistent pelvic tension or a “driver” that won’t budge, insisting they’re “totally chill.” Then they check their data and the lightbulb goes off.
Why your tech is a truth-teller:
Your brain is an expert at normalizing tension. You stop feeling the clenched jaw, the held breath, and the “bracing” in your core because you do it 24/7. But your heart rate and your breath don’t lie.
The Physio Connection:
If your watch says you’re in “Fight or Flight,” your body isn’t focused on healing. It’s focused on surviving.
• Healing slows down.
• Pain signals get louder.
• Your pelvic floor stays on “high alert.”
The Lesson?
Technology is a powerful mirror, but it’s just the first step. The real magic happens when we use that data to stop “powering through” and start down-regulating. Next time your watch pings you to breathe-don’t roll your eyes. It’s seeing something you’ve trained yourself to ignore. Breathing is not a tool for everyone to regulate their nervous system, but having a tool that works for you is essential!

12/03/2025

The diaphragm plays a key role in pelvic health-more than most realize.

THE BREATH PATTERN OF COHERENCE (Safety / Repair)

• Trigger: Slow, conscious nasal breathing; mobilizing ribs and thoracic spine, leads to regulated nervous system
• Mechanism: The diaphragm descends fully; ribs open.
• Chemistry: Baroreceptors signal “There is enough”; oxygen/CO₂ exchange finds its quiet rhythm.
• Nervous System: Vagal tone rises (Rest and digest); HRV improves; the system remembers ease.
⬇️

⚡ CONNECTION TO PELVIC HEALTH

-A descending diaphragm acts like a piston, creating gentle pressure that encourages the pelvic floor to lengthen and relax.
-Full diaphragm movement keeps pelvic muscles mobility and activation, preventing stiffness and guarding.

THE BREATH PATTERN OF RESTRICTION (Trauma / Chronic Stress)

• Trigger: Posture,alignment changes, the thorax stiffens, or scars/strain bind the fascia.
• Mechanism: The diaphragm sits high and behaves like armour instead of moving like a wave.
• Chemistry: Carbon dioxide is blown off too quickly, and stress hormones quietly signal, “Be ready,” even when the lungs are full.
• Nervous System: The sympathetic system (fight or flight) takes the lead; the brainstem tilts toward vigilance, creates more stiffness.

⬇️

⚡ CONNECTION TO PELVIC HEALTH

-A high, rigid diaphragm disrupts intra-abdominal pressure.
-The pelvic floor may “brace” in sympathy, contributing to pain, urgency, or incontinence.

This shows how alignment, chronic stress, and trauma can affect breathing-and, in turn, pelvic health.
That’s why pelvic floor rehab is a full-body approach: addressing mechanical restrictions, emotional well-being, fascial connections, and thoracic mobility all supports better breath and better pelvic floor activation.

My dance class is my central nervous system regulation tool. We all need one, whats yours?

06/25/2025

Ladies, perimenopause and menopause don't have to be a struggle! Your lifestyle is your superpower. 💪 From delicious foods that fight hot flashes to exercises that boost your mood and bone health, you have incredible power to shape your journey.

Thinking of getting back into fitness? I can help! We'll start with a personalized approach, ensuring your pelvic floor is supported, and building your strength gradually and safely. Let's make this transition feel amazing!

🔥 My top tips for feeling better:

Eat your "flash-fighting" foods: Think whole soy, berries, cruciferous veggies.

Move your body: Resistance training for bones, yoga for peace.

Prioritize sleep & stress management: Essential for overall well-being.

Worried about your pelvic floor or haven't moved in ages? I specialize in helping women navigate these transitions safely and effectively.

Call/Text: 6132781320 to connect or send me a DM

05/19/2025