Blossom Pelvic Physiotherapy

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..

16/06/2025

3️⃣ Weeks post Caesarian Section

This week was a very busy week but all for great reasons.

💊 I've finished antibiotics.

🩹 I'm only wearing tubigrip for walking now.

🚶‍♀️ I've increased my walking distance to 2-3km.

🧘‍♀️ I've started gentle movements again on the Pilates mat.
- Pelvic Tilting
- Knee Rolls
- Leg Slide
- Head Lift
All x10 reps

- Pelvic floor
Fast x5
Slow hold 5 secs x3

🍼 The feeding saga continues. She has not been gaining enough weight due to the huge amount of milk being spurted out. We have changed bottles from Nuk to MAM. So far it's been a huge improvement. She is taking much bigger bottles (3-4oz) sleeping longer at night - only wakening once 🙌🏻 and nowhere near as much spillage.

And then the celebrations:

🥳 Our first little girly turned 2

👨 👴 Father's Day

💒 8 year Wedding Anniversary

09/06/2025

2️⃣ Weeks post Caesarean Section

💊 Amoxicillin was started. PNH thought my wound was very raw and I'd a nippy feeling in the right side. We agree better to start antibiotics before anything developed.

🩹 More of the same with tubigrip for abdominal support.

🏃🏻‍♀️ I've started to increase my walking distance at a very slow and steady pace. Sticking to as flat of surface as possible. I feel, I could do more but don't want to slow healing.

🦶 Baby has positional talipes from being so big and cramped inside. We are doing exercises every nappy change.

🙆🏻‍♀️ More of the same with tummy time. Increasing the time as baby tolerates.

🍼 Night feeding has been extremely frustrating. Not a peep all day and then taking 2 hours to settle at night. We started infant Gavison in bottles towards evening time and it's has dramatically improved. Now back in 30 mins. I never knew infant Gavison was a thing until my 2nd baby. Would definitely recommend for a colicky/reflux baby!

👩‍⚕️ We had our 2 week baby check today. She isn’t fully back to birth weight (very close) due to so much spewing up last week so just keeping an eye on feeding over the next few weeks.

🚙 We did our first little outing as a family of 5. It's definitely no joke packing a car with 3 car seats and a double buggy...

And finally, a thanks to the hubby for the best baby present.
🧼 A robot hoover and mop
The glamour I know, but all the complaining of cleaning hasn't fallen on deaf ears!! 😂
It's definitely been put to the test this week with vomit both from baby and her big sister 🤮🙈
If your like me and hate walking on dirty floors but also hate mopping it's definitely worth it!
Multitasking at its finest - floors done while feeding or doing your walk. It's a WIN WIN!! 🙌🏻🙌🏻

02/06/2025

1️⃣ week post Caesarean Section

My 3rd delivery but 2nd C-section. After my first, vaginal traumatic delivery I have chosen to have elective sections and have no regrets.

💞It's been a week of adjustment for one big sister.. we are slowly getting there.

🍼 Adjusting to a feeding routine. We've had a few party animals nights.. (I have never BF due to a skin condition)

💉 Pain is very manageable but keeping it controlled with regular difene and paracetamol. Also the compulsory week of innohep injections.

🩹 I am wearing Tubigrip daily to give my abdominals support.

☀️ Doing walks around the house to get moving & enjoying the benefits of fresh air.

👩‍⚕️ PHN has been here for checks & heel prick test.

🙆‍♀️ Tummy time has commenced to prevent plagiocephaly & help strengthen neck muscles to improve head control.

And best of all..
🍹I enjoyed my first alcoholic drink 😂🙈

31/03/2025

Pregnancy Pillows 🛌 😴

As your bump grows, it can become increasingly difficult to find a comfortable sleeping position, even if you're sleeping on the best mattress. The baby can put added pressure on your back and hips.

There are a variety of styles of pregnancy pillow that can provide support while you sleep.

These are the four main types.
• I-shaped or sausage-shaped: These pillows are long like a sausage. When lying on your side, you can place them under your bump to provide extra support.
• U-shaped: These are designed to wrap around your head, bump and legs. As they’re longer, you can place the curve of the U-shape behind your head to give full support on both sides of your body.
• C-shaped: These curved pillows wrap round your bump and are typically smaller than U-shaped designs. You can lie your head on the top part of the C and rest the bottom part between your knees to give your back or front added support.
• Wedge-shaped: These are smaller and can be used to provide support to specific areas, such as your back or pelvis.

NB: No matter what pillow BODY ALIGNMENT is key!
We are all different shapes/sizes so I will always say to ladies we need to fill the gaps tailored to us.
e.g. Head, bump and legs to make a nice straight line.

04/03/2025

Post Natal Check 👩‍🍼

When: From 6 weeks postpartum

Assessment: 1 hour

Involved:
1. Discussion regarding your pregnancy/birth experience/recovery.
2. Questions on Bladder/Bowel function, sexual function, gynae history, diet & lifestyle
3. Check of tummy muscles
4. Check healing: c-section wound or perineum healing
5. Internal pelvic floor assessment - muscle strength/prolapse
6. Management/Recovery Plan: Advice/ support/ exercises/ guidance

17/02/2025

All ready for Pilates 1:1 🧘‍♀️

Want to experience Pilates or improve your technique without feeling lost in a class environment.

Why not trial 1:1 sessions/block or attend with a friend/family member (max 2 people).

Call/message 086 201 0829
Email: blossompelvicphysio@gmail.com

27/01/2025

🚨 Still no electricity ⚡️ 😩🫣

I have sent messages to everyone this morning.

Sorry for the inconvenience and thanks for understanding.

ESB new estimated repair time is 28/01/25 at 9pm 🤞🤞.

26/01/2025

🚨 Storm Update

At the minute we still have no electricity or water ⚡️ 💦 . Phone signal has been very limited.

Estimated repair time has been updated to tonight at 00:15 🤞🤞.

I will be in contact in the morning regarding clinic for tomorrow morning (Monday 27th January).

22/01/2025

Gym ball 🧘‍♀️🟣

Many people only associate a gym ball with labour but it’s also very beneficial during pregnancy.

During pregnancy, sitting on a gym ball improves your posture and relieves pressure, which can help with aches and pains.

Exercises like tilting your hips back and forth and side to side while you sit on the ball also keeps your hips and back mobile. More mobility can mean less discomfort.

🔺One tip is just make sure you have the correct the size for your height.