Nurture Pelvic Health

Nurture Pelvic Health Pelvic and Sexual Health. Physiotherapist. Pelvic Health and Sexual Health Education

Pelvic and Sexual Health
Pelvic Pain
Dyspareunia (Pain during sex)
Vulvodynia
Vaginismus
Constipation
Ante and Post-natal Care
Rectus Diastasis - (Abdominal separation)
Pelvic Girdle Pain - Pubic Symphysis and SIJ
Pelvic floor Dysfunction
Pelvic floor weakness
Urinary Incontinence, frequency, urgency
Pelvic Organ Prolapse

29/01/2026

Upgrade these 3 moves for your lower back in pregnancy!

The global moves are not inherently bad, they can in fact # feel great but you might be missing out the lower back relief from scaling the movement down a touch and focusing on getting that lumbar articulation.

I can barely focus on what I was saying in this vid! So distracted by that belly!

What a throw back, that breathlessness 😅goodness I loved being pregnant! Charlotte was clearly a fan too considering she was not interested in coming out!

But in all seriousness, these small adjustments can completely change the way you feel after doing these 3 common ball moves!

Enjoy!

All good things come to an end 😉But seriously, turn that bottle over and check when it’s time to restock your fav. Remin...
28/01/2026

All good things come to an end 😉

But seriously, turn that bottle over and check when it’s time to restock your fav.

Reminder that not all products are created equal. You don’t need the glitter and potpourri, you also don’t need copious amounts of glycerin. So if you are experiencing thrush type symptoms after each use, maybe it’s not that and maybe you don’t need to keep heading to the pharmacy. It’s possible that you need a better product without the irritants leading to dryness / itch / inflammation and possibly micro tears predisposing you to then getting an infection.

In the same way that we all find our groove with face products that feel good and suit our needs, we can’t expect to all respond in the same way to x product.
💦Some people can jump between any l***s with no problem.
💦 you might find relief with aloe, others react
💦 Many people have to switch brands with aging and life stages.

So if yours is expired or you suspect that you need to switch up, add it to your shopping list and if you are not sure, ask the brand for a sample.

The equivalent to the sweaty jar at your drs visit, I used to have stacks of samples from (silicone) and (water and oil based) which really helped patients make a decision.

Feel free to tag a fav brand!

It’s been brought to my attention that my email auto responder has not been going out to emails that come through my web...
26/01/2026

It’s been brought to my attention that my email auto responder has not been going out to emails that come through my website.
I am so sorry if you have been waiting on my response. Although I love what I do and I miss 1:1 physio, my brain and body are currently ruled by my energetic, happy little cookie, Charli baby!
I look forward to making my way back to patient facing physio soon but for now, I apologize for unread emails and delayed responses while I pump, feed, rock and sing to the tune of wheels on the bus all day (and night) long 🫶

With a love for all the P’s and Charlotte Roe

❤️

Spectra Settings2 Min on Stimulation mode 6-8 Min on Expression mode + a little trick to keep your pump in place without...
23/01/2026

Spectra Settings

2 Min on Stimulation mode
6-8 Min on Expression mode

+ a little trick to keep your pump in place without having to change to a pumping bra 👌

Start on Massage Mode (aka Stimulation/Let-down) to trigger a let-down, then switch to Expression Mode to remove milk.

🥛 Massage Mode: faster, short “flutter” sucks (Cycle ~70 on many Spectras, newer models have C value *below) + gentler Vacuum (increase only to comfort).
✨ I use C5 vacuum 4

🥛 Expression Mode: slower, deeper pulls (Cycle ~38–54 adjustable) + stronger Vacuum (levels vary by model—work up gradually).
✨ I use C4 vacuum 7

Newer models Cycle speeds: C1=70, C2=80, C3=90, C4=100, C5=105 cycles/min.

• Tip: The vacuum level should be comfortable not painful. If milk slows, I pop back to Massage Mode for 1–2 min to trigger another let-down, then return to Expression.

This is what has worked for me. Speak to a trained lactation consultant if you need 1:1 advice 🫶

Thank you for your spectra expertise 🙌

28/12/2025

If you’ve ever exercised with your pants inside out… welcome. 😅

Return to exercise is individualized, it depends on how you’re presenting right now (sleep, recovery, pelvic floor/core symptoms, feeding demands, energy levels) and what your goals are. The guidelines fail to mention the orientation of your clothing.

So if you are sleep deprived and getting out the house with your husbands shirt and your pants inside out 👏 you are nailing it!

A simple way to approach returning:
💪Start where you are (walk/run intervals, shorter sessions, lower intensity)
💪Build gradually (increase one thing at a time: time, distance, or intensity)
💪Let symptoms guide you (heaviness, leaking, pain or lingering discomfort = adjust)
💪Seek professional assessment and guidance

If relaxing your pelvic floor feels impossible, you are not alone! Breath can feel uncoordinated and a narrow range may ...
17/12/2025

If relaxing your pelvic floor feels impossible, you are not alone! Breath can feel uncoordinated and a narrow range may be contributing to a host of pelvic health concerns.

Try these gentle strategies during your home program.

As always, seek professional 1:1 help for the best approach for you and your personalized goals.

09/12/2025

Visualizing how your pelvic floor may be responding to breath at rest and during pelvic floor techniques.

You might be doing pelvic floor activities to:
🙌Increase blood flow and lymphatic drainage
🧠Improve bodily awareness
💦Improve the big O (range, blood flow, awareness..)
❣️Manage pelvic pain
💛Reduce leaks, improve void dynamics
⛰️Increase active range of motion
💩 better bowel motions
💪increase bulk and strength
🫶 pelvic organ support
The list goes on!!

Where do you stand? What is your focus for pf activities?

Note

✨ Your pelvic floor muscles are NOT solely responsible for your pelvic symptoms. Other facets of your anatomy contribute to your pelvic symptoms. Eg. Ligaments and fascia influence the amount of movement we see in your pelvic floor.

✨ We don’t have all the answers with regard to pelvic floor position and movement in response to different positions / postures / activities. This is just a basic demo. It’s important to evaluate symptoms in different positions eg. Lying, standing, holding a weight, symptomatic position and determine what treatment approach is best for you and aligns with your goals (not a generic paper print out).

✨Systems in your body work together - it’s important to evaluate and manage other areas of concern eg. Strengthen your hips and trunk, manage hip and knee pain for better pelvic health.

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Cambridge

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Monday 9am - 3pm
Tuesday 9am - 3pm
Wednesday 9am - 3pm
Thursday 11am - 7pm
Friday 11am - 2pm

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Category

Pelvic Floor Physiotherapy

Candice Jane Langford

Postpartum Physiotherapy Re**us Diastasis Assessment and management P***c Symphysis and SIJ Dysfunction Pelvic floor Dysfunction Urinary/faecal Incontinence Constipation Pelvic floor weakness Pelvic Organ Prolapse Pelvic Pain Genito-pelvic pain and pe*******on disorders Vaginismus Dilator education