05/05/2026

The Squeezy App is known and loved by thousands. I like its convenience, its timer, its emphasis on letting go/relaxing, lengthening.

BUT if you still feel like your efforts haven’t quite translated over to running, jumping or trampoline fun or you want an integrated approach that starts translating to human movement then here’s three things to think about:

1. Learn how to manage pressure within the core canister (this includes the pelvic floor, trunk, diaphragm)

2. Use position to explore left and right. The hip shift here gives me the opportunity to focus on each side and work on hip mobility - your pelvic floor isn’t perfectly symmetrical

3. Integrate not isolate - if all you have learned is too squeeze and let go - then the force of your next cough, squeeze or impact won’t cut the biscuit

🧐 this is ONE piece of the puzzle and is so fantastic for reconnecting, feeling, integrating. The biggest wins come with adding variety, load, impact and YES ultimately automatic function will be on the cards !

———————————————————————————
Are you a woman interested in improving pelvic floor&core function or finally getting past pain that isn’t resolving?

Work with me: 👇

1-1 coaching - a combination of in-person and online self-led training. Choose your level of 1-1 support

Run-Ready postpartum - 12 weeks of self led training sessions that will get you feeling confident to return to running

Niamh x

16/04/2026

⭐️ Movement Revolution course review ⭐️

“I can’t thank you enough for your course, I have absolutely loved it, and didn’t want it to end!! I was so grateful for the time and attention you took to ensure I was getting the movements right and feeling it in the right place, to actually work my glutes for probably the first time in my life, was such a breakthrough!! And in just 10 weeks I had the confidence to start the couch to 5k app without the fear of leaking, the difference I have felt in my body has been incredible. You put me at ease straight away and made me feel I could absolutely achieve my goals. Thank you so much!”

I love to help women make sense of their bodies - to move through physical changes and move past feeling stuck - not just sit with them.

Are you interested in working with me? 👇

🌟 1-1 online or in-person rehab / training (variety of packages available)

🌟 10-week MOVEMENT revolution course running in Berkhamsted - next course TBC (please register your interest on my website)

🌟12 week run-ready postpartum programme (self-led programme with coach support)

Niamh x

15/04/2026

Around 25% of women don’t return to running after childbirth.

Not because they don’t want to—
but because no one shows them how to do it safely.

Pelvic health concerns.
Things that just don’t feel right.
Not knowing where to even start.

So they wait.
And wait.
Hoping it’ll just sort itself out.

But it usually doesn’t.

That’s why I put together my 12-week Run-Ready programme—
for your postpartum body, not your pre-baby one.

It takes you through things step by step
so you can rebuild strength, confidence, and actually handle running again.

No more hoping. No more waiting. No more guessing.

Just a clear way back.

If you’ve been wanting to run again but feel a bit stuck—this is for you.

Niamh x

14/04/2026

It’s 2026 and online documents published by our health service advise us to not to lift a basket of wet laundry with a pelvic organ prolapse.

Yes—lifting without understanding pressure can be an issue. That advice comes from a place of good intention. But is that really the best example they could give???? COME ON.

Pelvic organ prolapse is nuanced. Complex. Individual. Yet somehow… the oversimplified advice keeps winning.

If you’ve ever felt confused, dismissed, or even scared to exercise because of prolapse—you’re not alone.

Movement is still possible.
Strength is still possible.
Confidence is still possible.

But it starts with understanding and going deeper than surface level, oversimplified, lazy advice.

For an official document to say drawing your lower core to your spine will SOMETIMES involve your pelvic floor literally blows my mind ......

Have you been given this type of advice? Are you struggling to manage pelvic organ prolapse symptoms and return to exercis?

17/03/2026

So many women come to me feeling like their body is the problem. Like they’re “broken,” “weak,” or that they have “lost trust in their body.” But that’s not the truth.

Your body isn’t failing you — it’s protecting you with the only strategy it currently has.

A strategy shaped by pregnancy, stress, tension, poor breathing mechanics, limited mobility, old injuries, the early shifts of perimenopause, and years of doing whatever you needed to do to get through life. Our bodies are very clever at making the necessary adjustments.

But eventually, pain shows up when that strategy runs out of options.

Not because you’re weak.
Not because you’ve “been through too much.”

But because your system has been relying on an ineffective strategy — one that lacks the variability, mobility, and coordination it needs to share load efficiently.

When we restore those relationships — pelvis to ribs, breath to pressure, hips to trunk, strength to length — everything changes.
Your body becomes responsive again.
Movement feels available again.

Pain, discomfort or dysfunction stops being the loudest voice in the room.

………………………

Work with me:

⭐️ 1-1 Private Coaching

⭐️ 6-month Movement Mentorship

If you’re curious, send me a message or head to the link in bio to find out more.

Niamh

10/03/2026

Pelvic organ prolapse symptoms don’t automatically mean the end of running.

But they are a sign that your body may need more support before returning to impact.

I often see women either:
• stopping running completely out of fear
• or pushing through symptoms and hoping they’ll settle

Neither approach is particularly helpful.

A better path is to understand what your body needs and rebuild gradually and intelligently.

This often includes:
✔ guidance from a pelvic health physiotherapist - my top local favourite
✔ improving core and pelvic floor coordination (not just more Kegels)
✔ rebuilding whole-body strength
✔ restoring movement skill and load tolerance
✔ progressively reintroducing impact
Many women can return to running with the right preparation.

If you’re working towards that goal, my Run Ready Postpartum programme is designed to help rebuild strength, coordination and confidence before returning to impact and running.

Because getting back to running should feel supported and progressive. Not all or nothing.

27/02/2026

Stretching isn’t fixing your back pain.

If your lower back feels sore and the muscles in your hips and legs feel tight then stretching seems like the obvious answer.

But tightness doesn’t automatically mean something is “short.”

Often, it means your body is managing load the only way it currently knows how.

Your spine is built to move.
It’s also built to share load.

When movement is restricted or load isn’t shared then your back simply takes on more work.

Stretching changes sensation.
It doesn’t necessarily change how forces move through your body.

And if load distribution doesn’t change,
the discomfort usually returns.

Your body isn’t “tight and broken.”
It’s adaptable.

Give it better movement input, and it responds.

Do you want to move better?

SOMA’S 6-month Movement Mentorship is live and designed to support you in moving with more ease, strength, and confidence in your everyday life. This is for women who want deeper, lasting change — not quick fixes.

If you’re curious, send me a message or head to the link in bio to find out more.

Niamh x

SOMA Movement

05/05/2026

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15/04/2026

14/04/2026

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27/02/2026

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