Blossom Pelvic Physiotherapy

26/02/2026

Crazy how time has flown!! It definitely does get faster with each one.

Life is busy would be an understatement... choas really... 🤪

🐄 🐑 Spring has sprung so a lot of solo parenting...

🌸 Blossom has been busy which I'm so grateful to you all for.

👶 Little lady recently started childminder. Until now we have been juggling childcare between us. The other two are preschool and few days creche. We don't have everyday grandparent help so it's been HARD!
BUT For me I'm a better mother for working which I know isn't for everyone. I really struggle to be at home with kids all day every day. I enjoy time with them more when I've had my own time too.

🍱 I have recently had a good few ladies getting back into exercise now kids are a little older and we have been talking about diet and lifestyle.
"Healthy eating" is hard but being organised is key. I'm not as strict with it this past few months, I'm definitely having a more snacks/treats but I'm maintaining my weight at my goal which is what's important.

🐴 I'm still out with Joey most mornings as my regular source of strength exercise. 30 mins to set me up for the day, clear my head and have my own thoughts.

🏃🏻‍♀️ Walks have been inconsistent but that's mainly due to this depressing weather. I still get on average 12k steps from running round organising everyone..

The point is, as time has gone on life doesn't get less busy, it gets more busy, you have more people doing more things.

I don't have it all together like social media may seem. It's survival most days getting the jobs and things ticked off ☑️

Always remember you're not failing at motherhood/post partrum recovery if you're not where you want to be. Start small and keep it simple 💖

17/02/2026

Pelvic Organ Prolapse

POP occurs when pelvic muscles weaken causing organs like the bladder, uterus or bowel to sag into the va**na or a**s.

Some Symptoms:
• feeling of pressure
• incontinence
• bulging sensation

Common Types:
• Cystocele (Bladder Prolapse): Most common type, bladder drops & pushes into the front wall of the va**na.
• Rectocele (Bowel Prolapse): re**um pushes against the back wall of the va**na.
• Uterine Prolapse: uterus descends into the va**nal canal

Some things can increase a woman's risk of having POP. They include pregnancy, hysterectomy, obesity and older age.

👩‍⚕️ Physio Treatment Options:
Treatment depends on the severity & symptoms:
• Pelvic floor muscle exercises
• Lifestyle Management - diet, toilet habits
• Vaginal Pessary - A device to support POP. Pessaries come in different shapes and sizes.
• And most importantly a listening ear, a shoulder to cry on (happens more than you think) an encourager and a source of support.

Women supporting women ❤️‍🩹

16/02/2026

Pelvic Floor

Pelvic floor muscles sit at the base of your pelvis. They help to keep your bladder, uterus, va**na and bowel in the right place. Pelvic floor muscles should be kept strong just like any muscle.

Bladder & bowel functions need good pelvic floor muscles. Strong pelvic floor muscles also boost your core strength and stability.

Life events like having a baby or ageing can impact your pelvic floor muscles.

REMEMBER: It's never too early or late to start exercising your Pelvic floor. A strong pelvic floor may help prevent issues in the future

💪 🚽🏃🏻‍♀️ ⚽️ 🏋️‍♀️🤸🏻‍♂️🧘‍♀️🏇🏻🚴🏻‍♀️

floor

01/01/2026

2️⃣0️⃣2️⃣6️⃣

The year of the horse and that's exactly where I started my New Year's Day morning 🐴 🌅 ✨

7 months post partrum

This boy will be where my strength building continues.

Horse riding strength and conditioning focuses on core stability, leg strength for seat and upper body endurance for hands/arms.

Exercises completed in earlier months like planks, squats, lunges, bridges, and balance work have helped to improve my posture, control and stability.

Hopefully in spring time we will return to competition 🤞

Horse riding isn't for everyone BUT neither are team sports.

The post partrum journey is about re finding and rebuilding you in whatever way suits your lifestyle.

Mama's whatever you do in 2026 take some time to focus on you!

Happy New Year 🎊 🥂 ✨

18/12/2025

Merry Christmas & Happy New Year 🎄 🎊 🧑‍🎄

THANK YOU as always for your support and following me on my own post natal journey this year ✨🥰

I have loved meeting, helping and supporting so many of you 💪

From my little crew to yours, I hope you all enjoy the celebrations and have a healthy and happy 2026! 💝

Here’s to supporting and empowering many more of you in 2026!! 🥂

27/11/2025

6️⃣ Months Post Partrum

Where has the time gone?!

Personal post from me...

My own goal, at 6 months I wanted to feel good in my clothes and enjoy getting dressed up for the 'rare' few outings over Christmas 🎄 🥂

3 things for 12 weeks consistently:

🏋️‍♀️strength exercises as previously posted x3 weekly

🚶‍♀️ Daily 11k steps

🍱 Sticking to a calorie deficit of 1600 cals - used my fitness pal

Prioritising yourself in a post partrum journey is so important!!

⏰ Time is not on my side with 3 kids, 4 yrs and under and a husband who works long hrs/nights/weekends.

🌅 3 mornings I did my workout routine before the kids got up/day got going. If I didn't it wouldn't get done.

💪 Mentally I felt so much and better able to get on with whatever came with the day.

What felt like a daunting/ impossible task 12 weeks ago has resulted in 10kg weight loss and a much more confident and happier me. And we all know a Happy Mama = a Happy Life for everyone 😜

No day is a "bad" day to start prioritising you! You won't regret it!

24/10/2025

Check out a post from Dr Sarah Murphy

All feedback is much appreciated so we can continue to improve the service available 🤗

15/10/2025

Baby Loss Awareness 💙 🩷

Miscarriage is something I spent a lot of time researching from 2019-2021 through the completion of my masters.

Title: Assessing Perspectives on Attributes of Care after a Miscarriage

🔑 Key Findings

1. There is a Stark variation across rating of perceptions and services signalling individual need variation as well as variation across providers in access to and undersanding of care needed.
2. Higher educated participants were not satisfied with the information received relative to lower educated patients. Statistically significant to a 95% confidence level.
3. Healthcare payer status of patient and the amount of support needed were statistically significant to a 99% confidence level.

Miscarriage is a very sensitive topic and research is limited for many years. It can be an area of health ignore due to shame. Today's society women are more open and my survey was a starting point.

📚 Survey highlights that education and women's health status has a huge impact on women's choices and perception of healthcare.

💶 This signals even though maternity care is free, a socio economic gradient still exits due to education and ability to pay.

🏥 This can be difficult for healthcare providers to address.
Within the HSE Clinical nurse specialists in bereavement in maternity and paediatric services were appointed in 2019 marking major change in Ireland, so there is scope to improve support through increased acknowledgment and information provided.

🕯️ Sending love to everyone today ❤️‍🩹

💜

26/09/2025

4️⃣ Months Post Partrum

The summer has gone in a blink and now my little lady feels like she is getting so big.

🏫 Life is busy but I am starting to feel like we have some normality/routine.

🫧 I feel physically and mentally that I’m slowly getting back to myself. Gradually coming out of the crazy initial post partrum bubble.

🏋️‍♀️ I’m working away with strength training x3 days a week.
I am just using body weight or 4kg dumbell bells. No fancy equipment. All done at home.

🌅 I’m a morning person so I get my workouts done early before the kids get up or go off out the door. I have always loved exercise. It’s me time and mentally I know I need it to help me feel like I can cope with whatever comes with the day.

🏃🏻‍♀️ I continue to get my steps to hit the 10k. Walks are always done with a buggy in toe. Some days it’s a double when I have both girls at home, some days it’s single when the other two are preschool/creche. I just go with what I can.

15/07/2025

A lovely summer block of classes for any mums interested 🧘‍♀️ 👶

🧘‍♀️ 6-Week Mother & Baby Yoga Programme! 👶

Join us for a gentle Mother & Baby Yoga programme, benefits include:

✨ Connect with your baby
✨ Rebuild strength
✨ Meet other local mums
✨ Enjoy a calm, supportive space

No previous yoga experience needed — just bring yourself, your baby, and a yoga mat!

📅 Starts: Wednesday, July 30th
🕙 Time: 10:00 AM – 11:00 AM
📍 Location: Cavan Rugby Club, Drumavanagh, Cavan H12CC60
💶Cost: €25pp for the 6 weeks (price includes Mum & Baby)

Spaces are limited, so book early to secure your spot! 💫
Click on the link to book: https://cavansportspartnership.ie/event/mother-baby-yoga-6-week-programme/

07/07/2025

6️⃣ Weeks post C-Section
No idea how we are here already!

I’m not going to lie 3 kids aged 4 yrs, 2yrs and newborn is a juggle.. it’s a constant cycle of feeding, snacks, meals, nappies, naps, trantrums, fights 🤪

🏡 First solo trip home with all 3 (1.5 hr drive) Packing the car is a new level of jenga but it was a win when all 3 fell asleep 🙌🏻

🌤️ Feeling very over stimulated a lot of days so the last 2 weeks I’ve been focusing on getting exercise through walks, we all need the fresh air.

🚶‍♀️ My walking is up to 5km. Some days are shorter when I have 3. 2 and 1 are obviously much easier to get a decent walk. Trying to get 10k steps no matter what.

💊 I have started probiotics. I had 4 antibiotics in pregnancy. I definitely felt the effects with discharge, thrush so trying to balance everything again.

🧘‍♀️ I’m doing mat exercises x2 week. Usually 15-20 mins. A few examples are:
- Squats, Lunges
- Bridge - DL and SL
- Side lying - leg up/down
- SL knee to chest/DL knee to chest
- Hundred

💡 Quite often at the 6 week point people see it as the “GREEN LIGHT” to get back to everyday activities but research shows it takes a minimum of 12 months.
1. Your hormones can take 6-12 months to regulate
2. Your pelvic floor takes 6-12 months to strengthen
3. Your mental health can fluctuate at any point during the first 1 year and even after.

We don’t just bounce back at 6 weeks. There is no deadline for healing. Every journey is different, every mother is different so you can’t compare postpartum journeys.

I had a particularly hard pregnancy so for me I have felt great postpartum which has made doing exercise so much easier.

I hope seeing the first 6 weeks has helped you see you don’t have to make it complicated and we all have the same post partrum insecurities/juggles of life no matter what job we have. I won’t post weekly updates, maybe monthly if people are interested 🤔. My plan is more of the same. Steps, Pilates & back on the horse.

📱 If anyone has any questions/ wants info/wants help with a post natal rehab plan or pelvic assessment please contact.

Thanks so much for all your kind messages and support. It’s much appreciated! ❤️

24/06/2025

4️⃣ Weeks post C Section

This week was a whole other level of busy..

🚙 Dada returned to ALL work duties aka single parenting fully commenced..

🏫 Preschool finished

🐴 Haylage was made.

🏰 Birthday party for our 2 year old and soon to be 4 year old

⛪️ Christening
Which involved the reality of finding something to wear. Postpartum dressing is so hard. Delighted to be out of maternity clothes but then still nothing fits 😩 especially when you can't just wear the good old stretchy leggings.

So between all of that if I'm honest I haven't had much time for exercise but that's reality of life..

⚖️ With pulling the wardrobe apart trying on clothes I weighed myself. I have 8kg to lose to be back to pre baby weight. I am very aware this is not a huge amount but it's something I've massively struggled with in previous post partrum journeys. It isn't just the weight it’s the loss of muscle tone/fitness levels but 3rd time round I've come to learn time, patience and consistency and I will get there eventually.

🚶‍♀️I've increased to 3-4km.

🧘‍♀️ I've added a few more exercise to the mat
- Bridge x10
- knee to chest x5 each leg
- knee drop to side x5 each leg

That's as boring and simple as it's got this week..