Integrity Physiotherapy & Pelvic Health by Jagisha Sekhri

01/19/2026

I train barefoot for a specific reason: my right foot is actually the driver for my mid-back pain! Ever feel like you’re chasing a symptom that just won’t quit? 👣

In my practice, we often find that the site of the pain isn’t always the source of the problem. It’s like a “driver” effect: a restriction in your foot or an old rib injury can actually be the hidden culprit behind pelvic floor tension or chronic neck pain.

We don’t just treat where it hurts; we look for the why. Because when you find the root cause, the solution actually sticks.

Have you ever had a “mystery” pain that turned out to be coming from somewhere else? Let’s talk about it below!

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01/15/2026

Worth Reflecting On!

01/04/2026

Why "Gentle" Exercise Isn't Enough for Peri/Post Menopause (And How to Bridge the Gap)

The Reality Check: During peri- and post-menopause, the drop in estrogen isn't just about hot flashes. It’s a metabolic shift. We begin to lose muscle mass (Sarcopenia) and bone density (Osteopenia/Osteoporosis) at an accelerated rate.

The "Gold Standard" for protecting your future self? Heavy. Strength. Training.

The Barrier: I hear it every day: "I want to lift weights, but..."

-"My back 'goes out' if I pick up a laundry basket."

-"I'm afraid I'll leak if I squat."

-"My pelvic organ prolapse feels 'heavy' when I'm active."

-"My shoulders and neck are so stiff I can't even hold a barbell."

If life, pain, or pelvic health issues have kept you on the sidelines for years, jumping straight into a "Bootcamp" or a heavy lifting program feels impossible and frankly, it can be risky without a foundation.

The Solution: The "Clinical Bridge" You don't go from zero to a 100lb deadlift overnight. You need a bridge 💪

As a Physiotherapist specializing in both Orthopedics and Pelvic Health, my job is to build that bridge with you. We don't just "fix the pain"; we optimize your Pressure Canister, alignment and work on the root cause.

How we get you there:

-Pelvic Health Integration: We ensure your pelvic floor can handle the pressure of a lift so you can stay dry and supported.

-MSK Optimization: We clear the "noise" in your neck, shoulders, and hips so your movement is efficient, not painful.

-Progressive Loading: I teach you the mechanics of lifting in a way that builds bone and muscle without flaring up your old injuries.

The Bottom Line: Strength training is no longer optional in this phase of life-it is essential healthcare. If you’ve been waiting for the "right time" or waiting for the pain to just disappear on its own, this is your sign.

There is a way out, and you don't have to figure it out alone.

Ready to start? DM me to learn how we can get you back to the weights safely.

12/26/2025

A little more stillness. A lot more care.
Merry Christmas. ✨
Integrity Physiotherapy & Pelvic Health.

12/25/2025

I get this question a lot from my pelvic floor rehab clients: “Do I really have to do my exercises every day?”

Between kids, work, hormones, and low energy, that’s a fair question.

My answer is: Why not! Having a habit of doing rehab exercises and eventually strength training without hip, back or pelvic pain is the goal! Let’s look at it a habit building exercise!

One takeaway I loved from Atomic Habits: the brain wants an instant reward.
Even a small win-like crossing off a calendar- can keep a habit alive.

Start small. Stack it. Reward it.
That’s how rehab becomes sustainable and less overwhelming!

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.
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⚡ 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.

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⚡ 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

03/21/2025

Trust Your Body. Stay Open to Growth. 💙

If you’re facing pelvic health concerns during postpartum or peri/postmenopause, it’s easy to doubt yourself…
🔹 Is this normal?
🔹 Am I overreacting?
🔹 Should I just push through?

Here’s the truth: Your intuition is powerful, but growth happens when you balance self-trust with the right feedback. Not all opinions are created equal—some are feedback that helps you grow, while others are just noise that holds you back.

✅ Feedback (Useful & Growth-Oriented):
# Comes from people who understand your journey (mentors, trusted peers, clients, or experts).
# Is specific and actionable ("You could explain this part more clearly" vs. "This is bad").
# Aims to help you improve, not tear you down.

❌ Noise (Unhelpful & Distracting):
# Comes from people who don’t share your goals or values.
# Is vague, judgmental, or based on personal bias.
# Makes you feel small instead of motivated.

✔️ Trust yourself—you know your body better than anyone.
✔️ Seek feedback—from trusted professionals who listen and offer real solutions.
✔️ Know when to stand firm and when to stay open—because understanding your body is a journey, not a fixed destination.

At Integrity Physiotherapy & Pelvic Health, we prioritize your time and healing with personalized, hour-long sessions where all our attention is on you. There are no distractions, double bookings, or passing you off to assistants—just focused, individualized care.We offer guidance and support, not just noise. Let’s work together to help you feel your best. You don’t have to navigate this alone. 💛✨

03/08/2025

Strong, wise, and full of grace—women shape the world every day. Today, we celebrate the resilience, brilliance, and power of every woman. Happy International Women’s Day! ✨

03/06/2025

✨ Your Pelvic Floor: The Hidden Superpower You Need to Know About! 💪💖

Did you know that your pelvic floor muscles do way more than you think? They support your bladder, bowel, and reproductive organs, and play a key role in posture, core strength, and even pleasure! Yet, many women wait years before seeking help for common concerns like leakage, discomfort, or core weakness.

💡 Here’s the good news:
✅ Pelvic floor exercises (when done right!) can improve bladder control & core strength.
✅ You don’t have to “just deal with” postpartum or aging-related changes—solutions exist!
✅ Seeing a pelvic floor physio can be a game-changer for your confidence, movement, and well-being.

✨ It’s never too early (or too late) to invest in your pelvic health. Whether you’re an athlete, a new mom, feeling perimenopause symptoms or someone who wants to move and feel better—your pelvic floor matters! 💕

Have questions? Drop them below! Let’s break the stigma and talk about it together. ⬇️👇

02/21/2025

✨ Menopause & Pelvic Health: What You Need to Know! ✨

Menopause brings many changes, and your pelvic floor is no exception! As estrogen levels decline, you might experience:

🔹 Urinary incontinence (leaks when you laugh or sneeze)
🔹 Pelvic organ prolapse (a feeling of heaviness or pressure)
🔹 Genitourinary syndrome of menopause (GSM) (dryness, discomfort, or irritation)

💡 The Good News? You Can Take Control!

🔸 Studies show Pelvic Floor Muscle Training (PFMT) can significantly improve bladder control and pelvic strength.
🔸 Pilates & Yoga are just as effective as traditional pelvic floor exercises—perfect for a holistic approach!
🔸 Hormone therapy may impact results, so a personalized plan is key!

✨ Your Action Plan:

✅ Talk to a pelvic health specialist for tailored guidance
✅ Try yoga or Pilates for added pelvic support
✅ Stay informed—knowledge is power!

Let’s break the silence on menopause & pelvic health! Share this with a friend who needs to hear it. 💕