Imogen Williams Physiotherapy and Pilates

22/04/2026

That sudden, intense urgency?

It’s not just “in your head”…
and it’s not always because your bladder is full.

Your bladder is made of muscle.
And when those muscles contract unexpectedly,
you feel that overwhelming “I need to go NOW” sensation.

For some people, those contractions start happening:
– earlier
– more often
– and more intensely

The result? Urgency.

The important bit 👇
This is something we can work with.

Because muscles can be retrained
and so can habits.

Save this if urgency is something you’re dealing with
—I’ll show you what to do next.

20/04/2026

A brilliant day at the Women’s Running Conference.

Loved delivering my Pilates class and speaking all things pelvic health for runners, such an important (and often overlooked) part of performance and wellbeing. So great to be in a room full of supportive, motivated women.

Huge thank you to for organising such a fantastic event, and to for kindly loaning the mats 💛

15/04/2026

If you’ve ever thought “I know I should be doing my pelvic floor but…” This is your reminder.

These muscles matter more than you think:
✨ No leaks when you run, jump or sneeze
✨ Better support for your pelvis + back
✨ Helping prevent prolapse
✨ Improving sexual function

It’s not about doing loads… it’s about doing them well and doing them regularly.

Saving you time this week AND giving your pelvic floor the attention it deserves.

Have you done yours today? 👇

10/04/2026

That sudden urge when you put the key in the door.

Or when you hear running water.
Or walk into the bathroom.

You feel like you cannot hold on and have to rush.

This is something I hear about all the time in clinic.

It can feel embarrassing, frustrating, and confusing. Like your body is letting you down.

But this is not because your bladder is weak.

It is often a learned response.

Your bladder starts to associate certain triggers with needing to go, so it sends a strong signal even if it is not actually full.

The good news is this can be changed.

When the urge hits, try to pause rather than rush.

Stop and stay still.
Take a breath.
Do a few pelvic floor contractions.
Try going up and down on your tip toes.

Give the urge a chance to settle before you walk to the toilet.

Over time, this helps retrain your bladder so it feels less urgent and more manageable.

If you recognise this, you are not alone and you are not stuck with it.

Save this so you can come back to it next time it happens

08/04/2026

Being told ‘don’t lift’ might actually be the reason you feel worse.

I hear this a lot in clinic.

Women being told to avoid lifting. Sometimes after prolapse, sometimes after surgery, sometimes just to be safe.

And I understand where it comes from.
It is often said with good intentions.

But here is the problem.

We need strength for everyday life.

Lifting your children.
Carrying shopping.
Moving your body with confidence.

Avoiding lifting long term does not protect your body. It can leave you feeling weaker, more uncertain, and more disconnected from what your body is capable of.

It can also impact your long term health. Strength training and impact are important for maintaining bone density, muscle mass, and overall health as we age.

The goal is not to avoid lifting.

It is to learn how to lift in a way your body can manage.

That might mean
adjusting how you breathe
building strength gradually
improving how your body handles pressure

Because your pelvic floor does not work in isolation. It is part of a whole system.

You do not need to choose between being careful and being strong.

If you have been told to avoid lifting and it has left you feeling stuck, there is another way.

Save this if you have ever felt unsure about what your body can handle

07/04/2026

What do elite rugby players do the week of a Six Nations game?

Yesterday I did my Pilates session to the Wales Women’s National Rugby Union Team but this time face to face ahead of their game against Scotland on Saturday.

40 players. One session. In the WRU barn… definitely a bit nerve wracking.

But what stood out most?

They focused on the basics
Flexibility
Mobility
Core activation

Because even at an elite level, it’s not just about pushing harder.
It’s about preparing your body properly.

That’s exactly why I use Pilates with so many of the women I work with.
You don’t need to be a professional athlete to benefit from it.
But you can train like one.

Still a bit of a pinch me moment to be part of their prep.

If you’re an athlete or part of a team looking to build this into your training, I’d love to hear from you.

05/04/2026

05/04/2026

Feeling tense or stressed can make your pelvic floor feel heavy, tight, or uncomfortable.

Your pelvic floor works as part of a system that includes your diaphragm, core, hips, and nervous system. When your body is tense, it can increase pressure and contribute to symptoms like heaviness or leaking.

This does not mean your body is failing or damaged. Often tension is the cause, not the result.

Simple strategies like diaphragmatic breathing, gentle body awareness, short relaxation breaks, and mindful movement can help your pelvic floor respond more effectively and reduce discomfort.

If you are unsure or notice changes, it is always a good idea to check in with a qualified pelvic health physiotherapist for reassurance and guidance.

Save this if you want to feel calmer and more confident in your body.

02/04/2026

That heavy, dragging feeling down there can feel worrying.

You might notice it after a long day on your feet
Halfway through a walk or run
Or when your body is tired

And it is often followed by thoughts like
Is something going to fall out
Am I making this worse
Should I stop what I am doing

This is one of the most common things I hear in clinic.

And it is understandable that it creates fear.

But this feeling does not mean your body is broken.

In most cases, it is a sign that your pelvic floor is under more pressure than it can currently manage.

Not damaged
Not failing

Just overloaded

This can happen when your body is tired, when muscles are not coordinating well yet, or when pressure is not being managed effectively through breathing and movement.

It is not a sign that you need to stop everything.

It is a sign that your body needs support and guidance.

With the right approach, you can reduce that heavy feeling and build strength in a way that feels safe and manageable. If you are worried or notice changes, seeing a pelvic health physio can give you reassurance and guidance.

Save this if you have felt this and were not sure what it meant

30/03/2026

“You’ve been told not to lift… but what if that’s not the full story?”

I saw a patient this week who had been told to avoid lifting completely.

She was doing her best to be careful.
Avoiding certain movements. Holding back in exercise.
Trying not to make things worse.

But at the same time, she wanted to feel strong again.
To keep active. To be able to get through everyday life without second guessing every movement.

Because the reality is…..we need strength.

To lift our children.
To carry shopping.
To move through life feeling capable and supported.

So we didn’t stop exercise.

We worked on:
• how her body manages pressure
• how she breathes during movement
• how to build strength gradually and safely

And she’s now exercising without making her symptoms worse.

This is the part that often gets missed.

It’s not about avoiding movement.
It’s about learning how to move in a way your body can handle.

If you’ve been told to stop everything, you’re not alone.
But there’s usually a way to keep moving safely with the right guidance.

You don’t need to choose between protecting your body and getting stronger.

Save this if you’ve ever felt unsure about what’s safe for your body ❤️

26/03/2026

A really common thing I hear is
“I just can’t feel my lower abs working.”

I recently worked with someone who felt like her lower tummy wasn’t engaging properly. She described it as feeling unsupported, like it still looked a bit pregnant, and her core didn’t feel like it was working during exercise.

She had been doing lots of core work, but her DRAM wasn’t improving, which was really frustrating.

What was actually happening was that she was gripping through her upper abdominals rather than getting connection through her deeper core.

So instead of progressing exercises, we took things right back to basics. We worked on relaxing the upper abs, improving her breathing, and gently connecting into the pelvic floor and deep abdominals.

We tried this in different positions including lying, sitting and four point kneeling to help her find that connection.

It took time, which is completely normal, but once it clicked everything started to feel much more coordinated.

This is something I see a lot. It is not always about doing more or harder exercises, it is about building the right foundation first.

Save this if core exercises never quite feel right for you.