Annabelle Fish - Women's Physiotherapy Specialist

10/02/2026

🌺Mummy MOT 🔧 appointments are available at Training Points, Coopers Yard! To book for you or a friend, send me an email : annabellefishphysio@gmail.com (and quote this post for a 10% discount)
✨Our session will cover all of the below:
✔️Pelvic floor- leaks, pain, heaviness...all of these symptoms are common after childbirth, an assessment will involve checking the power, endurance, tone, and coordination of these muscles, and an appropriate exercise programme will be given for the stage you're at.
🏥Scar pain - episiotomies, perineal or c-section scars can be uncomfortable and affect intimacy, movement and core function. Scar massage and breath work can really shift things.
🏃‍♀️‍➡️Advice and return to running and impact exercise - During these sessions, we will be turning classic pelvic floor training up a notch to meet the demands of the ground reaction force!
🏋️Abdominal function- checking the tummy gap, tension and bulk of the connective tissue, breathing patterns and lifting techniques to help prepare for returning to resistance training or being an active parent.
💥 Aches and pains - any issues with knee, back, hip pain etc.? New or lingering pregnancy related aches and pains will be assessed and treated.
🧘‍♀️Posture- takes a hit during pregnancy and during the postpartum period, leading to neck, shoulder and back pain. An assessment and some advice will help with this.

(A BIG credit to Claire Brodie .physio for this fab infographic!)

25/01/2026

Leaking with exercise means we are nine times more likely to leak later in life. This doesn’t mean stop exercising! But it is a good reason to address symptoms sooner rather than ignore them.
There are lots of things we cover in clinic, but here are some 'technique tips' to get you back to your jog, park run or Marathon training symptom free:

-Pull it back to Couch to 5K to mix up the intensity.
-Try to breathe freely and relax the tummy (try not to grip) when running to promote flexibility in the pelvic floor. When muscles are stiff, they are not able to respond to quick, forceful downward pressures.
-Rather than dragging yourself along, think ‘nose over toes’ when running so the glutes and quads can absorb the ground reaction force and support the pelvic floor.
-Quicken your pace (take more steps per minute) to get a lower impact stride.
-Running up hills can activate the glutes and hamstrings and protect the pelvic floor better than running down. Pull back from running downhills for now if you notice symptoms here.
-Wearing a shoe with a very slight wedge can also put the pelvis into a better alignment and reduces tension through the pelvic muscles.

If you are still leaking, despite these changes, it would be a good plan to see a pelvic health physio for an assessment and an individualised programme.
This would involve pelvic floor strengthening, diaphragmatic breathing, plyometrics, alternative (short-term) low impact exercise options, and a chat about product support options. You can also be referred by your G.P to an NHS physio.

To book an appointment, contact me- annabellefishphysio@gmail.com or book through www.annabellefishphysio.co.uk
Mention this post for a 10% discount!

15/01/2026

Muscle imbalance involves both tightness and weakness of opposing muscle groups and unless addressed, imbalance can progress to the point of pain, eventually leading to disfunction or injury. Some common conditions I see in clinic which are all related to muscle imbalance are listed here:

🌟Pregnancy related pelvic girdle pain or back pain. Weakness in the core, hips, glutes, the lower abdomen and pelvic floor can cause other muscle groups to over compensate by tightening and tensing up.
We work on a gentle strengthening and stretching programme to relieve pain and improve function.

🌟Postural related pain can come on with repeated and prolonged activities such as breastfeeding, working on the computer or spending long periods in standing.
Strengthening muscle groups which have weakened and lengthened and stretching overused muscles which have tightened and shortened will help rebalance to enable a pain free body.

🌟Pelvic pain can be caused by many conditions for example endometriosis, bladder pain syndrome, or pelvic floor disfunction. These problems will often need a dual approach of lengthening or relaxation work and strength work with in the pelvic floor muscles and surrounding area.

🌟Post - surgery rehabilitation will require a combination of stretch and strengthening exercises when appropriate.

Pelvic health physiotherapy sessions are holistic and in depth, and aside from the approaches mentioned above, treatment always involves a wide range of interventions.

These may be:
Breathing techniques
Ergonomic and product provision
Task specific exercises to meet goals
Manual therapy
Hormonal guidance
Resources for self-management
Class referral
And much more.

Please get in touch if you need support - Annabellefishphysio@gmail.com
Mention this post for a 10% discount x

18/11/2025

Physiotherapy for pelvic girdle pain (PGP) may involve manual therapy (such as joint mobilisations and soft tissue work) and strengthening and stretching exercise for improved stability and flexibility around the hips.
It is a condition which affects women in different ways and treatment should be bespoke, but here are some common recommendations which may help you:

🛏️ Maintain symmetrical joints especially when side lying by having a pillow between the knees and perhaps a small towel under the waist.
🫄There is evidence which supports wearing a pregnancy belt (I recommend Serola brand) to allow you to stay active for longer with less pain.
🧦👟🪑 Sit down to put on socks or shoes rather than attempt standing on one leg and setting off your pain (again)!
☕️🫖Pace yourself. If you know you have some long days on your feet, keep weekend plans to a minimum
❄️ Grab a bag of frozen peas wrapped in a tea towel and place on the affected area for 10-15 minutes. Ice can settle inflammation very well.
😉Don’t fret about the situation spiralling. As soon as you can, ask your GP for an NHS referral to a pelvic health physio or make an appointment with a private physio.

23/10/2025

🔎 Helen Ledwick’s article talks about how isolating a diagnosis of prolapse can be and how as a new Mother she felt confused and shocked at the lack of awareness and support when she initially went to her G.P.

📖📢To help other women in the same situation, Helen wrote a book and launched a fantastic podcast called ‘Why Mum’s Don’t Jump.’

🎧In her podcast, Helen facilitates candid conversations between women with gynaecological conditions such as prolapse, stress incontinence, endometriosis etc. and medical experts in the field.

Her insights are giving women the knowledge and comfort they need when they are at their most vulnerable, encouraging them speak up and seek medical support without embarrassment or fear of being shrugged at.

Prolapse affects 1 in 10 women at some point in their life. It can be managed very successfully with physiotherapy, and in some cases with pessary support or surgery.

✨NHS treatment is available- please ask your GP for a ‘pelvic health referral’. Or if you have the means to go privately then do - just one session will help you feel reassured and that you have a plan. You can also refer to the Prolapse booklet by the Pelvic Obstetric Gynaecology Physiotherapy network (link in bio).

Treatment by a pelvic physio would involve :

✨Provision of exercise to help improve pelvic floor and core strength, endurance, and control.
✨Providing visualisations, breathing techniques and postures to help off load the pelvic floor.
✨Provide manual therapy to the pelvic floor and surrounding pelvic muscles when appropriate (if the muscles are tense and ‘up’ and need help to lengthen down)
✨We may suggest using a pessary insert or discuss if a pessary is right for you.
✨Discuss any lifestyle changes (i.e. proper lifting mechanics, avoiding constipation)


trying if support is not there the first time

22/10/2025

Strong, quick firing glute muscles will support the recovery of the majority of injuries below the waist including the back, hip, knee, and ankle.
I support women of all ages with pelvic floor disfunction and the core and glutes are often one of the main parts of the rehab program!

👆Here are some you could do lying down.
Try either 10 reps of each one of the above, or just start off gently with bridge.
💪🏻When you are ready, add on another 1-2 sets so that you are fatiguing the muscles.
(Make sure to stop if you feel any pinching or pain in the back or elsewhere).
💯Look forward to feeling stronger and more resilient.

Here are 5 glute exercises in lying:
1. Bridge
2. Hip rotation with glute squeeze in bridge
3. External rotation in bridge
4. Marches in bridge
5. Bicycle in bridge

We will move on to some more challenging ones in standing next time!

⚠️These are just general exercises, they are not prescriptive for any particular injury- if you are in pain, please seek professional advice! X

16/10/2025

17/09/2025

🏃‍♀️Would you like to start running or lifting weights but not sure if your body is ready?
💪🏻Do you want to get back to a class you love but have some physical concerns?
👌🏻Do you want to know exactly where your body (and pelvic floor) is at, so you can confidently move towards feeling strong and resilient again?
A Mummy Mot is a specialist, in depth assessment from 6 weeks postpartum. It will address all pregnancy and postpartum related changes so that you can feel your best. A 1 hour session will cover:

🌟A pelvic floor assessment with your consent.
🌟A re**us abdominal assessment (for tummy gap).
🌟Postural and core assessment.

Treatment will involve manual therapy including gentle massage & scar-work (c-section or perineal), an individualised pelvic floor programme, treatment for unresolved pregnancy related pain or postnatal pain such as neck, back pain or hip pain.

A full summary and an exercise programme tailored to you will be provided. I will also liaise with your G.P if a matter needs further medical attention or preferred fitness professional to help with your continuity of care.

📅 Appointments available at Training Points, Coopers Yard, Crystal Palace.
📧 To book, either email: annabellefishphysio@gmail.com, or through my website: Annabellefishphysio.co.uk
(Mention this post for a 10% discount)

Hope to see you soon,
Annabelle x

26/06/2025

Summer holidays are just around the corner!
I am offering a 15 % discount on all my services throughout June until July 17th when I close for 6 weeks.

If you are:
-Worried that the exercise you're doing is effecting your symptoms of stress incontinence or pelvic organ prolapse
-Would like to know how to look after your body after giving birth
-Want to focus on any pelvic health related symptoms and put in place small, practical, yet effective changes over the Summer, then please get in touch.

Services I offer are:
Pregnancy Care
Menopause MOT
Mummy MOT
Gynae physiotherapy
Contact: Annabellefishphysio@gmail.com
Website: www.annabellefishphysio.co.uk

See you soon x

16/06/2025

What is a Mummy MOT?

A Mummy MOT is a 1hr assessment for women from 6 weeks postpartum and is suitable for both a vaginal or C-section birth. Some women come in as soon as they can, however it's never too late to have a Mummy MOT.

It will involve:
A full posture screen
Pelvic floor muscle assessment & screen for pelvic floor disfunction
Abdominal muscle exam to check for separation
C-section scar check

Please get in touch if you would like a Mummy MOT with me at Training Points in Crystal Palace. The clinic room is airy and spacious, lots of room for baby and changing facilities. Mention this post for a 10% discount.

Hope to see you soon x

12/06/2025

💪🏻My lovely, brave client this week - who has had surgery for removal of 30 fibroids, and this is her scar.

🧘During our sessions, we have worked on diaphragmatic breath-work, scar massage, activation of the muscles of the abdominal wall and dry needling.

👆Dry needling is a therapeutic technique which is widely used in physiotherapy. It involves insertion of fine, solid needles directly into areas of muscle and fascia where pain and tension is present.

🐉The technique shown below is known as “surrounding the dragon” and is a beneficial treatment for patients suffering from scar pain and other scar-related symptoms such as tightness or pulling.

🙏It has been such a pleasure to work with my client towards her goals of pain reduction, reduced muscle tension, and improved funtional movement.

If you have any scar related tension, pain, or restriction of movement, please get in touch, I would be very happy to support you with your healing and recovery x

07/05/2025

I had such an inspiring evening in the audience with Naga Munchetty () speaking so passionately about the women’s health crisis, as depicted in her book 'It’s probably nothing'.
Naga shared her own and other women’s experiences of living with persistent pain and being undiagnosed, misdiagnosed, belittled or dismissed multiple times by health professionals. Her book exposes our healthcare system (which fails the vast majority of women at some point in their lives) to be deep-rooted in medical misogyny and highlights the need for urgent change.
As a women's health physio, I support women living with persistent pain, many of whom have similar health stories to the testimonies in the book, and I often wonder when things will change. It will, and is, slowly - but we have a looong way to go!
In the meantime, my tiny contribution for social change is to highly recommend Naga's book! It would be brilliantly empowering for any woman who is being affected by health issues and not getting the treatment she deserves.

’s probably nothing for yourself 'T feel weak 'T feel pathetic 'T feel shame 'T feel like you're wasting other people's time # DO the research make notes # DO make the appointment bring an advocate (a friend, relative or partner) NOT accept being told it's normal or all in your head deserve to live their best lives now.