Pelvic Health At One

12/01/2026

Tips for using your breath cycle to get effective pelvic floor engagement:
BREATHE IN - this is when your diaphragm flattens. Focus on relaxing your shoulders and taking a deep breath, filling your lower lungs and expending your ribs all the way around.
Your pelvic floor should relax during this phase - try sitting relaxed, visualise letting go of tension, imagine your pelvic floor as a flower opening.
BREATHE OUT - now your diaphragm rises, and your pelvic floor engages. As you exhale, imagine lifting your pelvic floor. Try to avoid a squeeze, and keep to maximum 50% effort - this will help to get the right muscles engaging.
Hold for as long as it takes to breathe out, then relax again 😊

04/01/2026

Instagram Caption: Diaphragm + Pelvic Floor — The Breathing Team

Breathing isn’t just in your lungs—your whole core works together. Here’s the relationship between the diaphragm and the pelvic floor when you breathe:

What’s happening
Diaphragm (the main breath muscle):** When you inhale, it contracts and moves downward, creating space in the chest for air.
Pelvic floor:** The group of muscles at the bottom of the pelvis that supports organs and stabilizes the core.

The harmony
As the diaphragm descends during inhalation, the pelvic floor naturally relaxes and lengthens a bit.
On exhalation, the diaphragm rises, and the pelvic floor engages and rises to help support the core and stabilize your spine.
This coordinated rhythm is known as the breath-pelvis connection or the * diaphragmatic-pelvic synergy*.

Why it matters
Proper coordination supports core stability, improves posture, and can aid in pelvic health (bladder control, diastasis awareness, and more).
Dysfunction or excessive tension in either the diaphragm or pelvic floor can contribute to low back pain, incontinence, or pelvic discomfort.

Quick check-in: mini breath reset
Sit or lie down, comfortable posture.
Place one hand on your belly and one hand on your lower ribs.
Inhale slowly through your nose for 4 counts, feeling the belly and lower ribs expand (diaphragm down).
Exhale through pursed lips for 6–8 counts, noticing the belly and pelvic floor soften and lift gently.
Repeat 5–6 breaths, focusing on a smooth, rhythmic flow.

Tips for everyday practice
Practice diaphragmatic breathing.
If you have pelvic floor concerns, consider working with a pelvic floor physical therapist to tailor breathing exercises to you.
Stay consistent: even small, mindful breaths can improve core stability over time.

Have you felt this connection?
Comment below with a quick note about your breathing pattern or any tips that helped you tune into your diaphragm-pelvic floor coordination. 👇

Photo credit: pelvic global

31/12/2025

Happy 2026 and thank you to all of the mum's and colleagues that have supported me in 2025!
Moving into 2026, my focus will be:
*Get good, evidence based information out there on all aspects of pelvic health during pregnancy, post partum and beyond
*Be more consistent with drinking water! (Even I'm not great at this one!)
*Get me and my children outside as often as I can
*Make more time for drawing and sketching, which I love and which always gets shoved to the bottom of the pile.

What is your focus for 2026?

19/12/2025

It's almost here! Merry Christmas to everyone, especially to those families who are celebrating a first Christmas with their baby!
It's been a busy few months for me (the juggle is real!) but I'm so grateful to have worked with all you lovely mums who have come to see me this year. It is a privilege to be part of your recovery and rehab journey!

11/11/2025

👇 Common symptoms of pelvic floor overactivity:
Sudden, persistent urgency or frequency to urinate
Pain or pressure in the pelvic area
Pain with pelvic exams or certain positions
Urinary leakage with coughing, sneezing, or exercise
Painful or uncomfortable s*x
Sensation of incomplete bladder emptying
Pelvic cramping or tightness that won’t relax
Difficulty relaxing the pelvic floor muscles during rest or sleep

🧭 Why it happens (briefly):
Muscles contract too strongly or don’t relax properly
Stress, repetitive strain, or certain medical conditions can contribute
It’s not “all in your head”—this is a real, treatable condition

🔎 What you can do:
See a pelvic health physiotherapist to understand
Gentle relaxation strategies: diaphragmatic breathing and light stretching
Targeted pelvic floor exercises
Track symptoms (when they occur, triggers, intensity)
Prioritise hydration and fiber to support bladder and bowel function

Don't just keep doing your squeezes - this may be making things worse!

💬 You’re not alone!
Many women experience pelvic floor tension or overactivity
Seeking help is a strong first step toward relief!

20/10/2025

Thanks so much to my client who posted this review 😍 so glad it was helpful!
A good reminder that as well as a mummy MOT practitioner, I am an experienced musculoskeletal physiotherapist and I can help you with all sorts of aches and pains!
Book now at Physio At One Rhiwbina

28/09/2025

Would you be interested in a post natal Pilates class at our Rhiwbina studio?

05/06/2025

Have you got your ticket yet??
Looking forward to the this Saturday! Women celebrating and supporting women 💪
Come and see me in Carriage House at 12:20 for an exploration of how to weight train effectively, and how pelvic floor symptoms do not mean you need to stay clear - in fact the opposite!

23/05/2025

So excited to be speaking at the Everywoman festival next month! Combining 2 of my passions: good pelvic floor health and resistance training for good health overall! If you have pelvic symptoms, it doesn't mean you need to avoid weights - in fact it can help! Hope to see you there 💪❤️

02/01/2025

How much do you know about the anatomy of your pelvis? The more you understand and can visualise what our pelvis looks like, the more confident you can be about looking after this vital part of your body!
Let's start with the bones and joints:

1. **Ilium**:
- These are the large, flat bones on the sides of your pelvis. You can feel the top edges of your ilium when you place your hands on your hips. They provide support and connect your body to your legs.

2. **Ischium**:
- The ischium is the bony part you sit on. It’s located at the lower part of the pelvis and helps form the base. When you sit down, you’re resting on the ischial bones.

3. **P***s**:
- The p***s is located at the front of the pelvis. The two p***c bones meet at a joint called the p***c symphysis. This area can become more flexible during pregnancy to help with childbirth.

4. **Sacrum**:
- The sacrum is a triangular bone at the back of the pelvis, connecting to the spine. It helps form the back wall of the pelvis and provides stability.

5. **Coccyx**:
- Also known as the tailbone, the coccyx is located at the very bottom of the pelvis. It can be sensitive after childbirth, but it plays a role in supporting your body when you’re sitting.

Why is the Pelvis Important?

The shape and size of your pelvis are designed to allow a baby to pass through during delivery.
The pelvis supports vital organs, including the bladder and reproductive organs, helping them function properly.

01/12/2024

05/10/2024

Looking forward to talking all things running post partum with at this afternoon ❤️