Pelvic Floor Therapy, Yuba City

07/16/2024

I have been busy! I have recently taken a spinning babies course, received my pelvic health certification, as well as a course on menopause intervention and education.

Spinning babies is great for babies who are breech, moms planning on having a natural delivery, labor/push positions, as well as general knowledge on the birthing process. This education can decrease complications associated with birth and set moms and their babies up for success!

Soon I will start taking patients for menopause counseling. We will discuss exercise, diet, menopause symptoms, risks, relief of symptoms, and how to best navigate this health milestone!

If you have any questions feel free to reach out via phone call (530) 671-8378 or DM!

Send a message to learn more

03/25/2024

Since I have had to cancel so frequently in March, I am going to run a special for April for prenatal and postpartum (or anyone who wants to work on their pelvic floor) yoga! The last week of March will be included in the cost of April so you are essentially getting a bonus session. It will still be $75 for the last week of March and all of April or $15 (usually $20) a session for the end of March and all of April. If you have been looking for a good time to give it a try, now is the time! I hope to see you there!🧘🏼‍♀️

03/25/2024

How common is powerlifting incontinence?

Studies estimate that with females:
~40% experienced urinary leaking
~80% experienced a**l leaking

Studies estimate that with males:
~9% experienced urinary leaking
~60% experienced a**l leaking

When training and performing at high levels, we will never eliminate the possibility of powerlifting incontinence. However, a few steps can help reduce it. With the guidance of a pelvic physical therapist who understands powerlifting, you can perform better and more comfortably!

Learn about your pelvic floor. Research suggests that people who have had a pelvic floor muscle assessment and learned how to contract their pelvic floor have less powerlifting incontinence.

03/18/2024

Several exercises like the "cat/cow" and bridge, are beneficial for our pelvic health. Squats can also promote a stronger pelvic floor. (squats can be done with just body weight or with added weight)

Stand with the feet hip-width apart, keeping them flat on the floor. Bend at the knees to bring the buttocks toward the floor, going only as low as is comfortable. Keep the back straight and leaning slightly forward.

03/14/2024

Are you interested in a weekly yoga class where we focus on pelvic health?

1 hour of quiet and relaxation while you strength your pelvic floor🫶🏼

Message us for more information!

03/12/2024

➡What are pelvic floor muscles?

Every person has pelvic floor muscles. There are actually three layers of these muscles and they all work together on the outside and inside:

1st Layer – Superficial: For women, they go from “sit bone” to “sit bone”, surround the a**s, and go from the perineum to the cl****is, surrounding the va**na.

2nd Layer: Located around the urethra

3rd Layer – Deep: Located inside the pelvis, they go from p***c bone to tailbone

➡What do pelvic floor muscles do?

Here are a few of the functions that the pelvic floor is responsible for regardless of what type of ge****ls you have:

- Keeping your urination and bowl movements in check
- Helping your ge****ls get aroused during sexual activity and can improve or****ic function
- Supporting your internal organs and keeping them in place.

Pelvic floor health is very important and it's common for people to have areas of concerns, so please reach out if you have questions or feel like you may benefit from an appointment.

03/11/2024

You may be familiar with the relief this stretch offers your spine, but it can also benefit your pelvic floor. These two poses improve symptoms associated with urinary leakage, urgency, and frequency, as well as pelvic pain.

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat several times.

03/09/2024

Yoga is a mind and body practice that can build strength and flexibility. Various styles of yoga combine physical postures, breathing techniques, and meditation.

It is an ancient practice that involves physical poses, concentration, and deep breathing which is a huge reason why it's so beneficial for pelvic floor health. Some of the most known benefits are down below!

If you are in need of specialized Yoga classes or would like to try this style of exercise, check out our schedule below.

➡️ Prenatal Yoga classes are Tuesdays at 5:30pm
➡️ Postpartum Yoga Classes (or any female in need) are Wednesdays at 5:30pm

Classes are $20/per session or $75 for the month.

For more information, you can email or message us!
HaileyLFear@gmail.com

03/07/2024

The pelvic floor is a group of muscles that sit at the bottom of the pelvis.

There are 5 basic functions of the pelvic floor:
1. Support- supports pelvic organs, like a trampoline
2. Sphincter- closing to maintain bowel/bladder control
3. Stability- lumbopelvic stability, works with the core to stabilize low back
4. Sexuality- arousal and performance, or**sm, opening for pe*******on
5. Sump pump- venous and lymphatic pump, moves fluid back to the heart

- It's an endurance muscle
- And Layer 3 of pelvic floor is the “floor of the core." Without good PF function, it's impossible to have good core function.

The pelvic floor also has a role in breathing. When we perform a diaphragmatic breath (belly breath), the pelvic floor expands and descends, as we exhale, the pelvic floor lightly contracts.

How do you breathe properly? You want to exhale on exertion. This improves pressure management, PF activation, and core activation. It will also give you more support on the heaviest part of your lift (those that weight train).

Breath holding is a no no! This increases intra-abdominal pressure, pushes down on the PF (incontinence), doesn’t facilitate proper core engagement, and decreases LB support with heavy lifts.

03/01/2024

📣MARCH SIGN UPs

To register for pelvic floor yoga simply fill out the Google form in our bio (if you are brand new) and then Venmo us! (Message us if you need a different payment method).

✨Prenatal Yoga will be on Tuesdays at 5:30pm
✨Postpartum Yoga (or any ladies in need) will be on Wednesdays at 5:30pm.

📍We hold class at VAN DUSEN Physical Therapy Inc. in Yuba City.

$75 gets you a spot in 4 classes in March or you can pay as you go, $20/class.

If you have any questions, message us!

02/26/2024

Happy Monday!! Check-Ins for Yoga this week are up!

Prenatal Class is Tuesday. Feb 27th at 5:30pm.
You can RSVP here: http://tinyurl.com/2t9hcs42

Postpartum/All Ladies Welcomed is Wednesday, Feb 28th at 5:30pm.
You can RSVP here: http://tinyurl.com/ms4kfaht

⭐Classes are $20/per class
➡https://linktr.ee/haileyfear

*Limited Spots available....message us if you have questions!

02/22/2024

FAQ: How frequently will I have to come in for visits?

After your initial evaluation, a personal plan will be made, but expect to come once a week or every two weeks for one to three months.

Your first visit will consist of a conversation focusing on functional impairments, bowel, bladder and sexual health. Information about your diet and exercise habits will be helpful as well. If you're comfortable and your therapist believes it is needed, an internal exam of the pelvic floor muscles will be performed.

See lasts week's post on what an internal exam consists of.