Jilly Reid

Specialist Women’s Health Physiotherapy
Pregnancy & Postnatal Pilates Classes & 1:1
Edinburgh & Online

Specialist Women's Health Pregnancy and Postnatal Physiotherapy:
- Pregnancy & Postnatal check-ups
- Pelvic Floor Complaints
- Pregnancy or Postnatal related musculoskeletal problems - abdominal separation (diastasis recti), back pain, pelvic pain, rib pain
- Exercising safely & return to exercise

There is so much that can be done to help you through Physiotherapy. Email: jilly@jillyreidphysio.co.uk to book

Physiotherapy-led Pregnancy & Postnatal Pilates Classes Online:
A safe and effective way to workout throughout pregnancy and the postnatal period giving you the peace of mind that you are looking after your body. Timetable:
Pregnancy Pilates: Tuesday at 6pm (55 minute class)
Postnatal Pilates: Wednesday at 10:30am (55 minute class)

Classes are also recorded and available on the on-demand library

Booking available at: https://instabook.io/s2/jillyreidphysio

14/06/2022

💕 Matilda (Tilda) Rose Reid 💕 06.06.22

27/05/2022

✨The On-Demand Library ✨

Over 95 Pregnancy🤰 & Postnatal 👩‍🍼 Pilates Classes to choose from

Workout anytime, anywhere! 💪

1️⃣ Unlimited Membership:
£20 / month
Unlimited access to the on-demand library
No commitment ties, cancel anytime

2️⃣ Pay As You Go - Class Packs:
£7 per class
£35 for 5 classes
£60 for 10 classes

You can also trial the on-demand library for only £7 for 7 days

🙌 Working out with me couldn’t be easier!

All links in my bio! ⬆️

Please DM if you have any questions…

Jilly 💕

24/05/2022

And that’s a wrap… just taught my last Pregnancy Pilates Class at 37 weeks pregnant 🤰 before I go on maternity leave at the end of this week!

You can still workout with my anytime using the on-demand library 💪. There are now over 90 Pregnancy and Postnatal Pilates classes to choose from. So you can access them anytime that works for you 🙌.

Please DM me if you have any questions.

Jilly 💕

10/02/2022

🫁 Diaphragmatic Breathing 🫁

🙌 Our breath is one of the most powerful aspects of women’s health. In clinic I routinely assess every clients ability diaphragmatically breathe.

😮‍💨 So many of us chest breathe and this is especially prevalent after having a baby 👶 as during pregnancy the baby position and size limits our diaphragm movement (remember the breathlessness walking upstairs at the end of pregnancy?)🤰

If you suffer with abdominal separation (diastasis) or pelvic floor overactivity the ability to diaphragmatically breathe is crucial to see improvements.

This is because the abdominal and pelvic floor muscles don’t work on they’re own… our core is a cylinder made of the diaphragm at the top, the abdominal muscles at the front and sides, and the pelvic floor at the bottom.

Within our core intra-abdominal pressure (IAP) is regulated and if the pressure remains too high this puts excess pressure on our abdominals and pelvic floor and can cause symptoms such as incontinence 💦 and abdominal doming.

When we breathe in our diaphragm should move down and our pelvic floor will also move down and relax ⬇️. And when we breathe in the opposite will happen ⬆️.

🫁 So can you diaphragmatically breathe…? Give this a go:

🧘‍♀️ Lie down or sit comfortably with one hand on your chest and one hand on you abdomen

🧘‍♀️ Breathe slowly through your nose and think about breathing into your lower rib cage allowing the ribs to expand in all directions and the tummy to relax. You chest should remain as still as possibly. We call this 360 degree breathing.

🧘‍♀️ Exhale slowly through your mouth and allow the ribs and abdomen to go back to its resting position.

At the same time as breathing in can you get the pelvic floor to relax? If so well done 👏 ! If not keep practicing and if you are unsure make sure you get this assessed.

If you have any questions or wish to book an appointment please DM me or email jilly@jillyreidphysio.co.uk

Jilly 💕

12/01/2022

Diastasis Recti (DRAM)

“A thinning and widening of the linea alba (the connective tissue that runs down the middle of the abdomen) with increased laxity of the entire abdominal wall.”

It is often characterised by a bulging or doming at the linea alba (midline) during effort e.g. sitting up🏃‍♀️

👉 swipe right for other symptoms .physio

We know that by 35 weeks pregnant 100% of women’s linea alba will widen and become more lax and the abdominal wall will also become more lax. This is essential otherwise there wouldn’t be any space for your baby to grow and therefore is completely normal 🤰

Research has shown that most women’s abdominals will naturally recover in the first 8-12 weeks postnatally 🙌

But… for around a 1/3 of women linea alba widening and laxity and abdominal laxity remains 😩

👍 Personalised rehabilitation can help those who’s abdominals do not naturally recover. There is not one size that fits all so please don’t look to the internet to help with your recovery.

My top tips
✨ Practice diaphragmatic breathing 🫁
✨ Make sure you aren’t holding your breathe on effort e.g. lifting your baby - “blow as you go” 💨
✨ Don’t hold in your abdominals throughout the day - try and relax🧘‍♀️
✨ Keep your stools at a toothpaste consistency 💩 by eating plenty of fibre and drinking plenty of fluid 💦
✨ Place your feet on a stool and lean forwards to empty your bowels 🚽
✨ Work with a women’s health physio to ensure you are exercising your abdominals in the right way - we need to challenge them and not fear them! 💪

If you have any questions or wish to book an appointment please DM me or email jilly@jillyreidphysio.co.uk

Jilly 💕

15/07/2021

⚠️ Pelvic Floor Muscle Symptoms ⚠️

Up to a third of women experience problems with their pelvic floor muscles at some point during their lifetime and 80% of new mums have urinary incontinence.

Problems may occur from:
🤰Pregnancy
🤱Childbirth
🚽 Chronic constipation
🏃‍♀️ High impact exercise
💪 Heavy or repeated lifting
🌸 Menopause
🚬 Smoking
⚖️ Being overweight

Symptoms:
💦 Leakage of urine (with stress- cough / sneeze / running / jumping etc or urge)
🏃‍♀️ Sudden urgency to wee
🚽 Increased frequency of needing to wee
💨 Leakage of stools & / or wind
💩 Sudden urgency to have a bowel motion
⬇️ Heaviness or dragging sensation / lump in the va**na
❤️ Pain during s*xual in*******se
🤷‍♀️ Lack of sensation or or**sm a
😩 Pelvic pain

These symptoms may be common but they are not normal.

If you have any of these symptoms there is so much that can be done to help 🙌

🙅‍♀️ You absolutely do not have the put up with these symptoms. One size does not fit all so a Pelvic Floor Muscle assessment can be really helpful to find out what exactly is going on and provide you with a personalised treatment plan to improve your symptoms.

If you have any questions or wish to book an appointment please DM me or email jilly@jillyreidphysio.co.uk

Jilly 💕

07/07/2021

🤷‍♀️ How do you exercise your pelvic floor muscles?

🙌 It is so important to exercise these muscles in the right way. We know that at least 50% of women do their exercises using the wrong technique. This is not anyone’s fault, we simply aren’t taught how to do them!

Try this… First take a big abdominal breath in and then as you breathe out:

Imagine you are trying to stop yourself from passing wind 💨 and then draw the muscle upwards to the front and imagine you are stopping the flow of urine 💦

An analogy I use all the time in clinic is to “imagine you are sucking spaghetti into your va**na” 🍝Graphic I know, but it works every time!!!

You should feel a lifting up and tightening sensation as the muscles contract 🏋️‍♀️

As you are doing the contraction it is so important not to hold your breath (keep breathing!) 🫁 and keep your other muscles around the pelvis (bottom, tummy and inner thighs) relaxed 🧘‍♀️

There are two types of exercises:
1. Long squeezes: hold the contraction for up to 10 seconds (or as long as you can) and repeat up to 10x (or as many as you can) - this is for endurance like holding on to p*e 🚽
2. Quick squeezes: squeeze the pelvic floor fully and then relax it fully. Repeat this 10x (or as many as you can) - this is for quick reactions like sneezing 🤧

🎢 The release of the is just as important as the squeeze so make sure your relax your pelvic floor muscle fully after each contraction.

💪 If you have pelvic floor symptoms and are working on strengthening your pelvic floor, complete the above exercises 3x a day in lying, sitting or standing.

Otherwise every woman should be exercising them 1x a day! “If you don’t use it you will loose it!”

🤷‍♀️ What if you don’t know if you’re doing them right? This can be checked by a specialist women’s Health physiotherapist ✅

⚠️ If you don’t think you can relax or let go out of your pelvic floor muscle please don’t continue squeezing. I would definitely recommend seeing a specialist women’s health Physiotherapist to assess this.

🙋‍♀️ If you have any questions or would like to book an appointment please DM me or email jilly@jillyreidphysio.co.uk

Jilly 💕

28/06/2021

✨ What are the Pelvic Floor Muscles? ✨

I spend my days talking about the pelvic floor muscles but understandably so many people don’t know what they are, how to exercise them and what they are for as we rarely talk about them 🤷‍♀️!

Often this group of muscles are overlooked until you are pregnant🤰 or have had a baby👩‍🍼! But arguably the pelvic floor is one of the most important muscles in the body 🙌!

The pelvic floor muscles acts like a sling lying across the base of your pelvis: attaching from your coccyx at the back ➡️ to the p***c bone at the front.

The pelvic floor has so many inpfortant roles:
💪 Supports your pelvis & pelvic joints
🤸‍♀️ Forms your core cyclinder working with your abdominal muscles & diaphragm
💨 Prevents any unwanted leakage (urinary 💦 & faecal 💩 incontinence)
⬆️ Keeps the pelvic organs (bladder, uterus and bowel) in the correct position - i.e preventing pelvic organ prolapse
💕Sexual pleasure

The pelvic floor muscles need to be kept strong 💪 and active 🏃‍♀️ just like any other muscle in your body!

🌟 If you don’t loose you it you will loose it 🌟

Over my next few posts I will be covering:
🤷‍♀️ How to exercise your pelvic floor muscles
🤦‍♀️ Common pelvic floor muscle complaints

16/06/2021

🤰Pregnancy-Related Pelvic Girdle Pain (PGP)

PGP refers to any pain experienced at and around the joints of the pelvis: the symphysis p***s joint at the front & / or the sacroiliac joints at the back of the pelvis.

❗️The joints and the surrounding areas of the pelvis can become painful in pregnancy usually due to the change in your hormones (relaxin), posture, muscles, and weight.

Common symptoms include:
😩Pain in any of the following areas: lower back, hips, groin & thighs
🚶‍♀️Difficulty walking
👗 Pain when standing on one leg e.g. getting dressed, climbing stairs.
🚙 Pain / difficulty separating legs e.g. getting in and out of bed, turning in bed and getting in and out the car.
❤️ Pain during s*x
🔒 Clicking sounds & / or a locking feeling in the pelvis

PGP affects around 20% of pregnant women but even though it is common it is not normal 🙅‍♀️.

✅ PGP is treatable and you do not have to suffer in silence; this is where women’s health physiotherapy can help 🙌

🗓 In an appointment we will discuss your concerns and goals and take a full history from you. From this we complete a full assessment to learn more about what the problem is and to tailor a specific treatment plan for you.

👌 Treatment can include hands-on treatment, a personalised exercise programme and specific advice. We will discuss an ongoing plan to help you reach your goals and feel confident and strong during your pregnancy 💪

For any questions or to book an appointment please email jilly@jillyreidphysio.co.uk or DM me.

Jilly x 💕

25/05/2021

Why do Pilates during your Pregnancy 🤰

Benefits:
🌟 Strengthen your abdominals, glutes & pelvic floor
🌟 Reduces & prevents back pain & pelvic girdle pain
🌟 Boost your mood & energy levels
🌟 Help you sleep better
🌟 Keep you strong for labour & sp*ed up recovery postnatally

This is a strong 💪 class for pregnant women. I promise you will feel the burn 🔥

🙌 This class is pregnancy specific and Physiotherapy-led it is therefore completely safe for you & your baby ✅

Come & join me on Tuesday’s at 6pm (also recorded)
Why not give it a go... ✨First Class FREE✨

⬆️ Link in bio for booking

1:1 Pregnancy Pilates is also available.

🙋‍♀️ Any questions please DM me or email jilly@jillyreidphysio.co.I’m

Jilly x 💕

20/05/2021

👩‍🍼 Postnatal Check-Up ✅

A specialist assessment by a Women’s Health Physiotherapist for any woman who has had a pregnancy 🤰

No matter if your goal is to go for a walk in the park 🚶‍♀️, jump on a trampoline 🤸‍♀️, play sport ⛹️‍♀️ or run a marathon 🏃‍♀️ I am here to help you get back to all your favourite activities safely 👌

Your body goes through so many changes through pregnancy and birth. It is so important to be able to achieve your goals without any symptoms and with the confidence you are protecting yourself now and in the future 💪

A full postnatal check-up includes:
✨ Postural Assessment
✨ Pelvis & Back Screen
✨ Rib & Diaphragmatic Movement
✨ Abdominal Muscle Assessment (Diastasis Recti)
✨ Pelvic Floor Muscle Assessment
✨ Scar Assessment (episiotomy / perineal / caesarean)
✨ Functional Movement Assessment

You will be given a specific rehabilitation programme, a personalised plan and lots of detailed advice to go away feeling empowered and ready to achieve your personal goals 🏆

🌟 Specialist Women’s Health Physiotherapy can offer support to help guide you and give you the confidence to get back to doing all your usual activities safely 👌

DM or email jilly@jillyreidphysio.co.uk for any questions or to book an appointment in clinic or online.

Jilly x 💕

09/05/2021

💪 Postnatal Pilates 👩‍🍼

Your body goes through a lot of changes during pregnancy 🤰 and childbirth 👶

Knowing what exercises you can safely do can be daunting in the postnatal period 🤷‍♀️

My postnatal class is postnatal specific and physio-led and therefore it is a completely safe and effective workout for you postnatally 🙌

Postnatal Pilates Benefits:
✅ Strengthen and rehab your abdominals, glutes & pelvic floor
✅ Reduce & prevent pelvic and back pain
✅ Improve posture
✅ Improve abdominal separation (diastasis recti)
✅ Improve pelvic floor symptoms
✅ Facilitate return to pre-pregnancy exercise & high impact exercise (running, jumping, heavy weights)
✅ Build confidence & increase energy

In the classes I give you lots of options for all levels and provide modifications if needed to ensure you get the best out of your workout 🤸‍♀️

This class is suitable for all postnatal women anytime from 6 weeks to well over 1 year postnatal!

Come & join me on Wednesday’s at 10:30am (55 mins)
🌟 First Class FREE 🌟

🎥 I record the class so if you can’t make the live class, sign up & you will be sent the recording which will be available for a week.

⬆️ Link in bio for booking

1:1 postnatal Pilates is also available

🙋‍♀️ Any questions please DM me

Jilly x 💕

Address

14 Albany Street
Edinburgh
EH13QB

Website

http://www.jillyreidphysio.co.uk/

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