The Pelvic Health Physio

26/09/2023

Are you pregnant? 🤰

Have you been suffering with back and pelvic pain but been told nothing can be done and you just need to ride it out until your baby is born?

This is simply not true…

Whatever stage of pregnancy you are at there is lots that can be done for your aches and pains no matter how severe.

Sometimes just one treatment can make a massive difference.

Specialist pelvic health physiotherapy can be hugely effective by giving advice, manual therapy and specific exercises.

To find a pelvic health physiotherapist near you, search on the website

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01/09/2023

31/08/2023

DIAPHRAGMATIC BREATHING - and why it's so important to know about it.

So we have talked about pelvic floor exercises but what we need to consider is the way we breath and how we need to work with the body to get the best out of completing our exercises.

When we breath in our pelvic floor muscles RELAX, when we breath out they RISE.

It's important to think about the way we breath when we are training our pelvic floor, this applies whether we are trying to strengthen or relax, if the Pelvic floor is overactive we need to help relax the muscles - yep thats a thing too!

This is why we encourage you to use your breath when you are training your pelvic floor, in order to get the best results.

You can practice diaphragmatic breathing by putting one hand on your tummy, and the other on your upper chest. As you take a deep breath in, you want to feel the hand on your tummy moves up, as your abdomen swells outwards. You can do this sitting or lying in a comfortable position.

Breathe in for a count of three, and out for a count of three, repeating this cycle up to 10 times. To calm the nervous system further, try increasing the length of the exhale slightly.

Have a practise of the above but link in your pelvic floor exercises, it's alot harder than you think. Most ladies automatically contract their pelvic floor on the in breath which is the opposite to what we should be doing, this then leads to breath holding which leads to poor technique.

So just to recap - on exhale (breath out) draw up the Pelvic floor muscles and on inhale (breath in) we relax.

Let's start talking about our pelvic health in our friendship groups, to your mums, nans, cousins, sisters, just everyone really! 💗

If you are unsure about your technique go and seek out your local Pelvic Health Physio whether it be private or NHS.

29/08/2023

Quick flicks!

Did you know there are two exercises you need to do for your pelvic floor?

This is to do with the different types of muscle fibres that make up the pelvic floor. Your pelvic floor needs both power and endurance to work well.

This means you not only need to do your slow holds (eventually aiming for 10 second hold, 4 second relax gap repeat up to 10 times x 3 daily)

You also need to do quick flicks (where you squeeze hard and fast, but let go immediately). Try to do at least 10 of each type (slow first, followed by quick), three times a day.

You can sit, ly or stand but it's best to mix it up if possible. Lying down is the least challenging. It’s important once you’ve got the hang of them, to also make your pelvic floor exercises functional - to incorporate using your pelvic floor and your breath on exertion or on certain exercises.

Also don’t forget “the knack”. Squeeze and hold when you cough, laugh, lift anything or sneeze.

If you are having problems with your pelvic floor (leakage, prolapse, pelvic pain) please seek help from a specialist pelvic health physio

24/08/2023

How do you strengthen the Pelvic floor? 💪

Initially start in a lying position, relax your shoulders and do a few rounds of low slow breathing.

Feel the gentle rise and fall of your stomach as you breathe.

Imagine you are trying to stop yourself from passing wind, draw up from the back to the front. You should feel a lift and squeeze pressure.

If you feel pressure pushing down, stop and try again as this is called bearing down and isn't the right technique.

To start with only hold your pelvic floor contraction for a few seconds and build up gradually. Initially practise 3 to 5 at a time to avoid fatigue of the muscle.

Try not to hold your breath when completing your exercises. I will do a section on breathing and the Pelvic floor next.

Practise makes perfect so start today!

22/08/2023

The Pelvic floor muscles sit at the base of our body and provide the floor of our pelvis. They support the bladder, uterus, and re**um and assist with effective function of those organs. So overall they are a pretty important muscle to know about!

19/08/2023

Common, not normal!

This is true of many pelvic health issues, but particularly true of bladder leakage which is thought to affect 1 in 3 women, pelvic organ prolapse affects 1 in 2 women over 50.

Just because your mum, sister or friend suffers with leakage, that doesn't mean that you just have to put up with it.

Bladder leakage is never normal, and nor is prolapse. There is plenty of research that shows that leakage is treatable (curable in approx 70% of cases), and that physiotherapy makes a significant difference for the vast majority of people with pelvic organ prolapse too.

02/06/2023

Reasons why you should see a Pelvic Health Physio:

Pelvic Girdle Pain
Post natal check (mummy mot)
Leakage on coughing or sneezing
Heaviness in the va**na/ prolapse
Incomplete emptying
Urgency of bladder or bowel
Separation of abdominal muscles
Straining/constipation
Pelvic pain

19/05/2023

Hi my name is Claire I am a passionate Physiotherapist, I have worked within the Physiotherapy world for 20 years. The past 12 years I have specialised in Pelvic Health which I absolutely love. Last year I also became a mummy mot practitioner as I love post natal care and want to spread more awareness around pelvic health and the importance of it.

I have been working quietly trying to wave the flag for pelvic health and spreading as much awareness as I can to all my patients, (and fellow colleagues) however I think it's time to step up and shout a bit louder as I am on a mission to help as many patients as possible. I feel like a taboo physio, someone people don't want to have to see but someone who they need. Please be assured I am an empathetic person who is eager to listen to you and help you with your pelvic health symptoms whether it be incontinence, prolapse, post natal care, pelvic girdle pain and much more.

I have recently joined the team at Bridge View, please contact them regarding my clinics if you would like to book an appointment 01205 290944