Holistic Health Physio

If you’re expecting - have you heard of using a peanut ball for labour and for pushing? I’ve had other clients experience the benefits during their labour including having their OP (sunny side up) baby turn with the help of using a peanut ball in various positions. Plus some clients have pushed in the sidelying position seen in the larger picture above. The peanut shape of the ball and each position helps the pelvis open to create space to help baby rotate and... move through the birth canal. Some studies looking at the benefits of using peanut balls for labour if you have an epidural have shown positive results: shorter labour shorter pushing time decrease cesarean rate The peanut ball can be used without an epidural as well like in the video above but also if you need to rest in bed. The above picture shows 6 of the MANY possible peanut ball labour positions (I’m using the same size ball for all options but generally you may want a different size peanut ball depending on the position). The hospital here in PtboCanada has peanut balls available as well as the birthing suite at Kawartha Community Midwives . - ? ’ ? See more

If you’re pregnant and a podcast fan - you’ll want to binge listen to episodes from 11 of my fave birth prep podcasts. I listened to many during both of my own pregnancies plus... even during early labour with my second Plus I recommend to my prenatal physiotherapy clients and those in my Bump to Birth online course . ... - ? Between these 11 podcasts you’ll learn info about: every type of birth option/experience clearing your fears going into birth exercise in pregnancy preparing your mind and body for birth postpartum recovery You can find these podcasts over on Apple podcast and through their IG pages Evidence Based Birth Podcast Fear Free Childbirth The Birth Hour Yoga l Birth l Babies Informed Pregnancy Podcast Birthful Doing it at Home Rockstar Birth Radio Mommy Labor Nurse All About Pregnancy To Birth & Beyond this podcast I cohost with Jessie Mundell. We’ve loved connecting with you and sharing info about pregnancy, birth prep, postpartum recovery and pelvic health: https://tobirthandbeyond.com/podcast/ . Podcasts are free and a great way to take in info on your commute, while exercising, during errands or to start or end your day

If you’re pregnant - have you heard of using counter pressure for labour? (FYI - You’ll want to learn this before birth) (Sound On ) Counter pressure/sacral pressure during labour is a simple hands-on technique that may help labour contractions more manageable. The sacrum is the triangular bone at the bottom of your spine that connects to both sides of your pelvis.... If you find this technique relieving- use it during contractions then take breaks in between. You can use counter pressure in many labour positions including standing with hands forward leaning against wall leaning over a birth ball/chair/back of hospital bed sitting on a birth ball sitting backwards on toilet/chair sidelying in bed with peanut ball I recommend you have who ever is supporting you at your birth, practice this while you’re still pregnant so it’s not a sudden request (or forgotten) on labour day. Bonus - for a lot of my prenatal physio clients - this technique feels relaxing and relieving during pregnancy at home especially after a long day on your feet. PS.Want tips to prepare your pelvic floor for birth (which can give you a head start on your postpartum recovery) - grab your FREE guide - 3 Misconceptions to Prepare your Pelvic Floor for Birth (and what to do instead) : http://bit.ly/EbookPreparePelvicFloorforBirth

Tips for less pain and pelvic floor symptoms when lifting (your baby/car seat/ stroller/anything) postpartum https://www.holistichealthphysio.com//podcast-tips-for-les

Q: Have you thought about preparing your body and mind for pregnancy and birth BEFORE you get pregnant? I see more and more physio clients prior to their first or subsequent pregnancy to: get a a better understanding about your pelvic floor and core... address current injuries or pelvic floor symptoms talk about a plan for when you do become pregnant around general exercise, incorporating pelvic floor and core work, labour and birth prep, resources to prepare your partner for birth plus a head start on postpartum recovery On a recent To Birth & Beyond Podcast - we share tips to prepare your body and mind for pregnancy (these help once you’re pregnant too): 1 Understand and connect with your pelvic floor 2 Find a variety of exercise that feel good (combine strength with mobility) 3 Look into your own fears about pregnancy and birth 4 Look into the different types of care providers To hear details about these 4 tips to prepare for pregnancy - check out episode 129 of To Birth & Beyond Podcast on Apple podcast, Spotify and Stitcher or through link below: https://www.holistichealthphysio.com//podcast-4-ways-to-pr

If you’re planning to be pregnant, are pregnant or postpartum - have you heard of vulvar varicosities ? (Aka varicose veins on your vulva or in your vagina) On today’s NEW To Birth & Beyond Podcast I chat with a good friend and incredible pelvic health physio Chana Ross owner of Vital Physiotherapy and Wellness, all about vulvar varicosities in pregnancy. Vulvar varicosities happen because you have increased body volume to your pelvis in pregnancy plus a decrease in how q...uickly your blood flows from you lower body towards your heart. We both have prenatal physio clients who are concerned concerned with vulvar varicosity who go on to have a comfortable pregnancy and great birth experience. Good news! - There’s SO much that can help in pregnancy for symptoms such as pain, achiness and heaviness plus knowing that vulvar varicosities likely won’t affect your birth experience is always helpful to hear. Tune into today’s episode to find out: What are vulvar varicosities and common symptoms Does everyone get vulvar varicosities in pregnancy? Exercises, postures and support garments that can help with symptoms How can pelvic health physiotherapy help Do they go away after birth? Chana also shares about her experiences with vulvar varicosities with her 4 pregnancies. We highly recommend checking in with your care provider and a pelvic health physiotherapist (if accessible to you) if you think you may have vulvar varicosities and to know there are lots of ways to help with your symptoms. Let us know - are you or have you experienced vulvar varicosities. Have you found any specific tips helpful with managing symptoms? Listen to episode 143 of To Birth and Beyond podcast through Apple podcast, Stitcher, Spotify or: https://tobirthandbeyond.com/chana-ross/

Have you thought about mentally preparing for birth? Find out why it helps you cope with labour If you’re pregnant, planning to be pregnant or work with pregnant clients - you’ll want to tune into episode 136 of the To Birth & Beyond Podcast when I chat with Mitsuzi Stone of Birthing Noire who is a Labor & Delivery nurse, Birth mindset coach and virtual doula: https://www.holistichealthphysio.com//podcast-the-role-of-

If you’re pregnant - you’ll want to learn Counter Pressure to help manage labour contractions (Sound On) (PLUS special thank YOU) Counter pressure is a technique I teach my prenatal physio clients and their partners plus in my Bump to Birth online course to use during contractions in labour to help with comfort. The sacrum is the triangular bone at the bottom of your spine that connects to both sides of your pelvis.... If you find this technique relieving- try using it during contractions then take breaks in between. standing with hands forward leaning against wall leaning over a birth ball/chair/back of hospital bed sitting on a birth ball sitting backwards on toilet/chair sidelying in bed with peanut ball I recommend you have who ever is supporting you at your birth, practice this while you’re still pregnant so it’s not a sudden request (or forgotten) on labour day. Bonus - you may find this technique feels relaxing and relieving during pregnancy at home especially after a long day on your feet. Ps. Can't believe today I’m celebrating 10,000 incredible people who've joined my Instagram page! It's been inspiring and motivating to connect with so many of you through my posts and DMs. - I'm giving a % with the code InstaThankYou If you're not familiar with Bump to Birth, it's my online self paced course for those expecting guiding you step by step to prepare you, your pelvic floor and core for birth (plus a headstart AND plan for your postpartum recovery). You also get support throughout pregnancy and postpartum in the private members online FB group including live Q&A sessions. Join through link below or send me a PM Www.bumptobirthcourse.com

Tips to manage back and pelvic pain during exercise in pregnancy (ps. None of these tips involve stopping exercise) ? We focus on strength training strategies on today’s NEW To Birth & Beyond Podcast but these tips can be applied to any type of prenatal exercise.... : : ’ : ! This is a key tip that I find is ALWAYS missing and yet SO effective. Doing certain mobility/ relaxation exercises before/during/after your workout can make a difference with your pain. : : Do you always use dumb bells or kettle bell or barbell or bands or body weight? Switch it up. As your body is changing adjusting your weight modality can make a difference in being more comfortable while you continue to strength train. Your body LOVES variation (which also prepares you for the awkward lifting required postpartum - cue the car seat, stroller, crib) : .... Are you using your ? Do you lift in the same with every rep? Change it up Are you or (or breath holding) always at the same part of the movement? Change it up Notice the you’re creating in your whole body or core or pelvic floor or glutes - are you gripping because you think it’ll help pain or pelvic floor symptoms? Listen to episode 141 of the To Birth & Beyond Podcast in Apple podcast, Stitcher, Spotify or: https://tobirthandbeyond.com/manage-back-and-pelvic-pain-p/

Are you peezing during pregnancy or after having a baby? You’ll want to use these tips today Sneezing + peeing = peezing (aka stress urinary incontinence) Excited to collaborate again with Christie of Before the Birth on IG - a Canadian labour & delivery nurse who’s extremely talented with combining her L&D nursing expertise and custom art. Check out her page for helpful tips for pregnancy and birth ... ’ ? Peezing is common but there’s help (yes even when you’re pregnant) It’s a sign that your pelvic floor and core aren’t working as well as they could as a team. They need to coordinate together and at the right time to oppose the change in pressure downwards in the abdomen during a sneeze (or cough) , landing from a jump or running Here are 2 tips to try out to stop peezing (that don’t involve crossing your legs ) 1 The knack: This involves quickly engaging your pelvic floor just before/during a sneeze or cough. A few images to use to connect to your pelvic floor: gently squeeze and lift a blueberry at your vaginal opening and anal opening stop pee and gas 2 Lean slightly forward bringing your ribs over your pelvis and sneeze upwards instead of curling down which can help take some pressure off your pelvic floor Bonus - combine tip 1& tip 2 Seeing a pelvic health physiotherapist can help you figure out why you’re peezing or leaking during any activity as there can be many reasons and not necessarily ‘weak pelvic floor muscles’. See more

You’ll want to find out how and why stress can be related to pain we experience (including low back and pelvic pain) Right now we’re all experiencing different stresses for different reasons and maybe you’re noticing physical symptoms like pain coming up or coming back and not sure why. ... ? ? Last week I had this conversation with a number of my clients - stress related to pain and stress related to other pelvic floor symptoms like leaking pee or prolapse. We don’t talk about getting rid of all stress because to be honest - it’s just not possible. Stress is a part of life. It’s more about how can we manage or cope with stress. When our body is trying to telling us something with symptoms (like pain) how can we respond? On a recent To Birth & Beyond Podcast I talk with Robyn Synnott PT, a colleague and close friend, all about how stress affects pain: what happens to our body when we experience stress what does pain have to do with stress myths about pain strategies to address stress and pain is all stress bad for us? how can stress impact you during pregnancy and postpartum Listen to episode 117 on Apple podcast, Stitcher or Spotify or through podcast website link below: https://tobirthandbeyond.com/polyvagal-theory/

When is your baby the most active in pregnancy? Mine were more active during the day and let me sleep at night - until they were born then they didn’t let me sleep through the night for a long time Repost and video from @mommy.labornurse ... Why does this always happen?? This is literally my baby ALL THE DANG TIME!!! It’s cute...but in the middle of the night? Ehhh not so much Baby is super active at night, in the MIDDLE of the night when you are trying to sleep, but when you go to one of your prenatal visits...zzzzzz baby is still and sleeping! In utero (and out!), babies like movement and sound-like the movement of you walking around during the day and the sound of your voice while you’re awake! It’s like a gentle rocking and soothe for them-puts then right to sleep! But once YOU go to sleep, no more movement and noise-they wake right up and start moving all around! This is SUPER common!! It happened to me all the time-every time I tried to lay down and sleep! Does this happen to you and your babe?