Nilma Patel Pelvic Physio

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Nilma Patel Pelvic Physio

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30/03/2026

What you need to know about Resistance Training…

The American College of Sports Medicine, have recently updated their guidelines on resisted training prescription for muscle function, muscle growth and physical performance in healthy adults in 2026.

The slides show a breakdown on what they recommend.

Please note, a ‘Rep Max (RM), is the maximum amount of weight you can lift for a specific number of repetitions with good form.

Why does resistance training matter?

It matters because whatever your goal is be it:
- lifting heavy weights,
- return to running/sport,
- running around with your children/grandchildren in the park
- jumping on a trampoline

Resistance training is essential.
To do this safely and effectively, you need the right exercise prescription.

For more support and guidance on how to exercise safely and effectively, book your consultation with me today.

//www.physio-forward.co.uk/contact.php

11/03/2026

4 principles of postnatal rehab that every mum should follow: 👇

1️⃣ Awareness of your breath, posture, mobility (especially spinal and hip mobility), pelvic floor/core muscles
 2️⃣ Control – coordinating your breath with movements and exercises like bridging, squats, abdominal training, lunges, deadlifts
 3️⃣ Strength – building full body strength, endurance & power. This is where you add weights/load with your exercises
 4️⃣ Function – training for real life: impact, load, speed & directional change e.g. return to running, jumping, trampoline, playing with your kids

When these principles are addressed in the correct order, you can reach your full potential and achieve your goals.

For further support on post natal rehab, click on the link in the bio to book your appointment today ☺️

08/03/2026

It’s International Women’s Day and today we are celebrating women!!

As a woman, our body goes through a lot!
From the young age of starting our periods, to dealing with women’s health issues, to getting pregnant or the process of trying to get pregnant, to giving birth (vaginally or via C-section), to dealing with postpartum life and then managing symptoms of Perimenopause, Menopause and Post-menopause!

After everything our body goes through, we still stand strong and manage to survive it!

Let’s continue to embrace women hood, but more importantly, continue to empower our body’s potential!!!

You have the power!

Let’s do this girls!

04/02/2026

Diastasis aka… ‘tummy gap’ can happen to many women post partum. There’s a lot of people on social media who claim to ‘fix’ your diastasis, but here’s what you need to know from specialist pelvic health physio, who also had a diastasis herself:

1️⃣ It’s not about “closing the gap” — it’s about restoring core function. Tissue quality and how your core works together matter most.

2️⃣ Daily movement matters more.  Your core should support you when lifting kids, carrying groceries, getting off the floor, and moving through your day — not just during workouts.

3️⃣ Function over aesthetics. A strong, well-functioning core improves posture, reduces back pain, supports pelvic floor health, and boosts overall strength — far more important than how your abs look.

4️⃣ Breathing changes everything. Correct breath mechanics restore your core from the inside out — and can be a total game-changer.

6️⃣ Abdominal exercise like crunches and planks are allowed, providing the abdominal wall can manage the intra abdominal pressure (IAP). When done incorrectly, they can increase pressure and worsen diastasis. Low-pressure, intentional core activation is key before introducing high-pressure exercises.

7️⃣ Diastasis rehabilitation is not just about training your abs. You need to train other muscle groups like your glutes, hamstrings, serratus, lats, obliques and adductors to create tension around the abdominal wall.

Having a diastasis does not mean something is ‘broken’ and therefore is not something that must be ‘fixed.’
 Treating a diastasis is a journey and a whole body process. It’s about using different systems like your breathing system, core system as well as other muscle groups to allow your body to work efficiently.
 Having less back pain, better posture, and lifting your kids and or heavy weights with confidence matters way more than a number or measurement.

For bespoke support on diastasis recovery, seek support from the right professionals.

28/01/2026

✨7 things to be aware of with early postpartum workouts…✨

1️⃣ Hormones are still fluctuating.
Hormonal changes impact joint stability, energy levels and how your body responds to exercise, so be mindful of this when exercising.

2️⃣ Fatigue and sleep deprivation. Lack of rest affects your coordination, strength and recovery, increasing your risk of injury when exercising incorrectly.

3️⃣ Core & pelvic floor awareness. Correct activation of these muscles will help prevent long-term issues like back pain, leaking and/or prolapse symptoms.

4️⃣ ‘Sucking in’ your tummy and ‘bracing’ yourself instead of breathing .
Healing comes first. Loading incorrectly stresses the core and pelvic floor; coordinated breathing improves force and progress.

5️⃣ Pelvic floor muscle training needs to be included in your rehab.
This will help tolerate high-impact and heavy-load exercises without leaking, pain, or setbacks.

6️⃣ Gradual loading is better than overloading.
Gradual loading allows the body to adapt safely and rebuild strength without setbacks.

7️⃣ Primary focus should be strength, not ‘fat loss.’
Strength work helps your body heal, improves core and pelvic floor support, and prepares you safely for high-intensity exercises later.

Early postpartum rehab is best supported by qualified professionals, not social media “experts” without the training to guide you safely, so make sure you get support from the right person 💪🏽

Book in for your consultation today and get the right support you deserve. ☺️

bromleymums orpingtonmums kentmums croydonmums themummymot

13/01/2026

✨ By popular demand… we’re back! ✨

Missed our last event or couldn’t get a spot? You’re in luck! We’re hosting another FREE webinar on Menopause & Pelvic Health.

Join me and Miss Sushma Srikrishnan, Consultant Gynaecologist, for an open and informative discussion on Menopause and the impact it can have on our pelvic health.

🗓 Thursday 22nd January ⏰ 7–8pm 💻 Live on Microsoft Teams

📧 To register, email Alice.Palmer@hcahealthcare.co.uk

Don’t miss this opportunity to learn, ask questions, and feel empowered 💬💖

kentmums beckenhammums orpingtonmums

03/12/2025

Can menopause affect your bowels? 💩

As we age, our gut health naturally changes.
 A decline in oestrogen can influence gut motility and the balance of our microbiome, which may slow digestion and lead to a range of bowel symptoms (see slides above).

As a pelvic health physiotherapist, I support many women experiencing these issues — and the good news is that with the right guidance, these symptoms can significantly improve.

If you’re dealing with any of the bowel symptoms mentioned, don’t hesitate to seek the support you deserve. ☺️💩🚽🧻🥝💦

26/11/2025

Waking up to a heartfelt review from a wonderful postnatal mum is the perfect reminder of why I truly love what I do.

Supporting postnatal mums on their journey, helping them rebuild confidence, strength, and fitness through a assessment, is something I’m genuinely passionate about.

If you’ve been thinking about booking a Mummy MOT consultation, now is the perfect time. Take advantage of my Black Friday offer with 25% off all MOTs and give yourself the postnatal check-up you truly deserve 🤗

Book now
📞 020 8650 5353
📧 info@physio-forward.co.uk

24/11/2025

☀️Black Friday offer ☀️
Treat yourself (or a loved one) with 25% off my tailored MOT services.

1️⃣ Pregnancy MOT- offering a tailored assessment and treatment programme addressing pregnancy concerns and helping you stay active during your pregnancy.

2️⃣ Mummy MOT- a tailored postnatal check you deserve to help you achieve your postnatal goals.

3️⃣ Menopause MOT- a tailored assessment and treatment programme addressing any concerns you have about your pelvic health and general health in relation to menopause and a bespoke rehabilitation programme.

Prioritise your wellbeing- because you deserve it 💫

Offer available until 5th December.

To book an appointment contact us via:

📞 : 020 8650 5353
📧: info@physio-forward.co.uk
🔗 http://www.physio-forward.co.uk/team_nilma.php

21/11/2025

All women who are in perimenopause and menopause should keep on top of their vaginal, vulval and bladder health.

Genitourinary syndrome of menopause-GSM, is a collection of signs and symptoms that can occur due to the decline of oestrogen.

So many women suffer in silence and this is so sad, especially when the treatment available is safe and effective.

If you have any of the symptoms mentioned, please go and see your GP or a pelvic health physio for more support on managing your symptoms.

Address

The Park Langley Club, 44a Wickham Way
Beckenham
BR33AF

Telephone

02086505353

Website

http://Physio-forward.co.uk/

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