Adore Your Core Physiotherapy

08/01/2026

If you are looking to book, I’ve had a cancellation and have a space this Saturday at 10:30am - book in via the website 🙂

06/12/2025

23/09/2025

This is why every mum should have a mummy MOT - https://www.bbc.co.uk/news/articles/cwywnlyg3xxo

Some of the common issues post birth can be helped by seeing a women’s health physiotherapist.

Both women and men can experience a loss of libido after having a child, here's what can help.

17/09/2025

Is too much water a bad thing? This is something that has come up recently during assessments, here is a paragraph from the propelvic newsletter and Amanda Savage, (follow for more pelvic friendly hints and tips):

STAY HYDRATED was last week's take home message. Couple of extra pointers today:

The ideal is 1.2-2 litres (maximum) of FLUID in 24 hours. Do contemplate that if you have smaller stature then it's not just smaller bones, you will have a smaller heart & likely a smaller bladder capacity than a 6 footer too. I have a pet theory that the Medieval Pint measurement was the amount of ale a man's bladder could hold before he needed a wee...

So the 1.2 litres per day is for the more hobbit sized folk and the 2 litres is for the longer folk with the goldilocks measurement in the middle for most :)

Doesn't have to be water.

It's 1.2 to 2 litres of FLUIDS. Anything out the tap, kettle, can or bottle counts. But do note that drinks are not all equal. Some are a little sneaky:

⁠
❤️ Love Caffeine?? So do I. But take note your bladder may not. Unfortunately, caffeine is a known bladder irritant. ⁠

There's 95-100mg caffeine in a standard 240ml mug.Also found in⁠:⁠
💮 Decaff - still 30% ⁠
💮 Tea⁠
💮 Green Tea⁠ (also a diruetic)⁠
⁠💮 Coca-Cola (69g per can), Diet Coke (46mg) Coke Zero (32mg/)⁠
💮 Some hot chocolates⁠
⁠
interesting - adding fat (milk or cream or on trend is butter) slows the absorbtion of caffeine.⁠
⁠
❤️ Tea? Keep it ‘lite’ by design (eg Earl or Lady Grey). Or lite in the making; a few leaves gently steeped is very different from squashing the teabag to death in a mug. ⁠
⁠
❤️ Alcohol? It's a diuretic (for every glass in, you will get one and half out…hence hangover = dry mouth, dehydration, headache…). ⁠
You may notice your bladder reacts to certain types of alcohol (spirits, wine, fizz) differently. Find your tipple of choice and note what to avoid when there isn’t a handy toilet!⁠
⁠
❤️ Fizzy water? Can also be irritating for some people. It is thought that it is something about the manufacturing process.⁠
⁠
😀 Get Happy - take notice - how long does it take for different drinks to pass through you and make your bladder uncomfortable?⁠. Keep a diary to spot patterns? has a bladder diary built in.⁠
⁠
❤️ BE NICE to your bladder and it will be nice to you!⁠
⁠
We are all unique. These are not the only triggers. My bladder is a right coffee snob. I can do REAL coffee no problem but instant - whoa, straight though, no thank you! What's your bladder sensitive to??

28/08/2025

What if your period pain isn’t coming from your uterus at all?

Period pain isn’t something you have to live with. Believe it or not, you can influence it (I, Dr. Julie, am living proof).

Two commonly overlooked drivers of cramps actually start outside your uterus:
✔️ your abdominal fascia
✔️ your body’s global inflammation level

👉Fascia
Tight abdominal fascia can amplify cramps and nerve pain.

Why? Because fascia communicates with your organs and nerves. When it becomes unhealthy, pain can get worse as it will inflame any structure that sits below it or it surrounds (think pelvic nerves and the uterus itself).

Myofascial release (like our skin-rolling vids!) can change this process. I used these exact techniques myself to reduce severe period pain.

👉Inflammation
Chronic inflammation often comes from an imbalanced Omega-6 to Omega-3 ratio. Ideally, you want a 1:1 ration, however, the average American diet is closer to 20:1 😳.

This major imbalance drives more pain.

Fish oil is a simple solution to improve this ratio. In fact studies show high-dose fish oil can work just as well as 800 mg of ibuprofen in women with period pain. I take 4,000 mg fish oil every morning… total game changer.

✨ Stay tuned tomorrow when I dive into why fascia and fish oil work so well and why I believe they should be part of everyone’s regimen who suffers with period pain.

Ready to find relief? Call 714-770-8222 or DM us today to start your healing journey.💜

27/08/2025

31/07/2025

Local class :)

15/07/2025

Sharing

Low back pain often starts with stiffness in the pelvis and lower spine.

The Hula Release is one of our go-to movements to gently wake up your core and bring circulation to tense muscles.

🔄 Stand tall, soften your knees, and make slow, wide circles with your hips.
This movement invites your body to let go of gripping patterns and prepares you for core activation.

🧘‍♀️ Don’t forget to follow it with a belly breath and posture reset!

💡Ready for the full step-by-step Low Back Pain Relief Series? Access it now in our Family Membership for only $15/month: https://thetummyteam.com/pricing/

15/07/2025

info

Low back pain often starts with stiffness in the pelvis and lower spine.

The Hula Release is one of our go-to movements to gently wake up your core and bring circulation to tense muscles.

🔄 Stand tall, soften your knees, and make slow, wide circles with your hips.
This movement invites your body to let go of gripping patterns and prepares you for core activation.

🧘‍♀️ Don’t forget to follow it with a belly breath and posture reset!

💡Ready for the full step-by-step Low Back Pain Relief Series? Access it now in our Family Membership for only $15/month: https://thetummyteam.com/pricing/

15/07/2025

Low back pain often starts with stiffness in the pelvis and lower spine.

The Hula Release is one of our go-to movements to gently wake up your core and bring circulation to tense muscles.

🔄 Stand tall, soften your knees, and make slow, wide circles with your hips.
This movement invites your body to let go of gripping patterns and prepares you for core activation.

🧘‍♀️ Don’t forget to follow it with a belly breath and posture reset!

💡Ready for the full step-by-step Low Back Pain Relief Series? Access it now in our Family Membership for only $15/month: https://thetummyteam.com/pricing/

11/07/2025

10/07/2025

Office walk round for new office in Cambuslang.