Her Physio & Pilates UK

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Her Physio & Pilates UK

Gemma Richardson, Women's Health physiotherapist and pilates instructor with 20 years experience
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04/03/2026

Unsure how to activate your pelvic floor? Here are 3 cues I often use with ladies in clinic and that you can try at home.

Best practice is always going to be a full assessment in clinic, but this is good to get started!

Want to have your pelvic floor assessed? Drop me a message and I’ll send you a booking link 🥰

02/03/2026

I hadn’t planned to run this event, but we started jogging and then thought let’s see how we go….

And because I’ve been globally strengthening and working on lots of hard cardio, it felt easier than when I was marathon training 2 years ago. For those of you who weren’t around then, this ended up with me tearing my calf - due to over training running and under training strength.

It reminded me that this is often how we view pelvic health rehab….

Often waiting until something is “wrong,” or see if we’ve “got away” with it.

Perhaps only doing isolated Kegels and hoping for the best.

But why wait? Why not build global capacity so your body can handle the unexpected?

….Jumps, sprints, lifting toddlers, trampolines… life?

Strong, resilient, coordinated, confident. Never just a single muscle in isolation.

Your body will thank you.

(And yes despite the run being fun… there’s definitely a bit of DOMS creeping in now!)

27/02/2026

Been told you’ve got a prolapse and waiting to see a pelvic health physio?

When lifting, try exhaling with the effort, or more specifically start the exhale the split second before you life - aka blow before you go!

This stops you putting additional pressure through your pelvic floor, before you have a thorough assessment with a pelvic health physio (like me!).

If you’re struggling with v@ginal heaviness/ pressure / dragging and wanting a full assessment (and plan to manage), my diary is open.

Drop me a dm for the booking link 🥰

25/02/2026

Kiwis for constipation?? Yes please!!

Research suggests 2 kiwis a day for 4 weeks can improve constipation…..and for those of you who don’t like a hairy skin, this particular research was done with kiwi with the skins removed!

So if your bowels are feeling a bit sluggish why not give kiwis a go!

Gearry R, et al. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort-Results of an International Multicenter Randomized Controlled Trial. Am J Gastroenterol. 2023 Jun 1;118(6):1058-1068.

24/02/2026

How can you lift “safely” after having a baby - when quite frankly everything feels like it might fall out….

When use blow before we go strategy! When you exhale your pelvic floor naturally lifts, therefore giving you some support. Versus holding your breath, which early postpartum (before you’ve had a thorough postnatal assessment with a women’s health physio) is a great strategy!

Follow along for more tips and share with your friends about to give birth 🥰

12/02/2026

Have you got back pain postpartum and wanting to know how to hold your baby?

Rather than leaning back, squeezing your bottom (which I promise you isn’t helping)….

Try a staggered stance, this helps make your glutes available (rather than being tucked under) and takes the load off your back.

09/02/2026

Now of course I’m biased but Pilates is just SUCH good all round exercise for mobility, strength, pelvic health….now I’m not saying it’s a replacement for lifting heavy BUT it’s incredibly helpful for building that foundational strength.

Having a great foundation means you’re going into things stronger, less likely to get injured, whilst supporting your pelvic health!

My online class is designed with your pelvic floor in mind, whatever level you’re at, we’ve got you covered.

06/02/2026

If you like so many others have back pain postpartum, here’s a simple strategy you can try….

Often we find we spend a lot of time leaning back, weight in our heels, knees locked. It feels so normal our inner ears think we’re upright!

Instead try a knee wiggle, which will bring you back into alignment. Although you may feel like you’re falling over!

Follow along for more tips including how on earth to do this with baby in tow!

04/02/2026

What’s Pilates?! 🧘‍♀️
If you want to get some exercise, my online Pilates membership is the perfect way to strengthen your whole body, from home.

No it isn’t an app with a library of a million videos, it’s an interactive weekly session, where you get to work at your own level - whilst also finding out about the latest tv recommendations.

We have a live class every Wed 6:30pm. No obligation to have your camera or mic on, but if you want a chat I’m all in.

Can’t make the live, then the session is recorded and shared weekly.

Drop me a message if you want to try a class for free….

29/01/2026

My clinic holds stories I will never repeat, because trust comes first.

But the patterns matter.

And too many women are still being dismissed, rushed, or left blaming themselves.

You’re not “too sensitive.”
You’re noticing something real.

28/01/2026

Chats with my 6 year old….

If you’re wondering where my clinic is in Burbage, you can find me upstairs at Northfield House, on Windsor Street, which is also next to the chip shop! 😆

I send out full arrival instructions on booking, which don’t mention the chip shop, maybe I need to amend them?!

26/01/2026

Hyrox Manchester 2026 - I think doing the hardest event i've done since pre children deserved a place on the grid!

This was a tough event and although I felt prepared for the stations, I hadn't prepared for the 5 miles of running part (thanks to some knee pain and not wanting to annoy it too much beforehand).

Worse station burpeee broad jumps - thank goodness there were no photos of this!

Absoutely couldn't have got round without Cara and although most my photos I look pained, there was a lot of smiles on the way.

Now to continue getting over the doms before we plan the next one!!

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Burbage

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+447793076911

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