Holistic Health Physio

Should you bother doing Kegels to prepare your pelvic floor for birth? I’d love to know - what have you been told about Kegels/pelvic floor and birth? Tips for preparing your pelvic floor for labour & pushing ... Learn where your pelvic floor muscles are (they attach front to back from your pubic bone to tailbone and side to side from sitz bone to sitz bone.) Pelvic floor muscle training (aka Kegels) can have benefits in pregnancy however for the actual event of labour, you want to learn how to RELAX these muscles to make it easier to ‘open the door’ during a vagina birth. Connect your breath and pelvic floor to relax/lengthen these muscles. (As you inhale picture a flower bloom out of your vaginal open to relax your pelvic floor . As you exhale visualize keeping the flower open to keep your pelvic floor relaxed .) Learn about various labour and birth positions (see 3 options above) Don’t wait until labour to learn how to relax your pelvic floor. Practice when going to the bathroom, in prenatal yoga postures and labour/pushing positions during pregnancy. Use open glottis pushing (let some air out of your mouth) rather than holding your breath for a long time (valsalva pushing). As baby is crowning, panting can help slow down pushing as baby’s head is born which may help decrease tearing. See a pelvic health physiotherapist to learn specifically about your own pelvic floor including if you have symptoms like leaking pee with sneezing, exercise or have pain. It’s possible to manage, decrease or resolve these symptoms in pregnancy or postpartum. Want to start learning today how to connect AND relax your pelvic floor for birth? Grab my - 3 Misconceptions When Preparing Your Pelvic Floor for Birth (and what to do instead) - see link in comments Excited to have collaboratedwith Christie of @beforethebirth on Instagram - a Canadian labour & delivery nurse who’s clearly extremely talented with combining her L&D nursing expertise and custom images.

Let me know in the comments - what’s the best birth advice you’ve gotten Today is Jack’s second birthday. I remember his birth like it was yesterday. Falling asleep as a family of 3, waking up early in the morning with cramping and by mid morning he flew into my arms and we became a family of 4. () ?... A few months after we recorded a To Birth & Beyond podcast episode of Jack’s birth story. I share everything from going past my due date (again) what I did in early labour to distract myself during contractions/surges labour coping techniques I used if we decided to have Pippa stay for the birth if this labour was shorter or longer than my first plus boundaries we had set with visitors for our first week at home as a fam of 4 While everyone has a different idea of how they wish labour and birth to go and that your birth preferences may look different from mine - since the original sharing of Jack’s birth story on the podcast, I’ve heard from so many of you how this episode helped you prepare for your first birth or fifth birth, regardless of where you plan to give birth and if you had a doctor or midwife. I’m a fan of preparing for birth- to know what could happen, to know your options and to know birth can take its own journey. ’ - . Listen to episode 96 of the To Birth & Beyond podcast through Apple, Spotify, Stitcher or podcast link in comments below See more

How to turn in bed with less pregnancy related pelvic girdle pain (PPGP) (aka pubic symphysis, tailbone, hip and SI pain) Often we’re told to keep our legs together to turn in bed if you have PPGP however I find another technique better at decreasing pain for my physiotherapy clients and Bump to Birth course members. Let me know - are you or did you deal with pubic symphysis / tailbone / hip / SI / back pain in pregnancy?... * - if you’re pregnant without pelvic pain this technique helps make turning in bed easier especially in the third trimester instead of doing an 8-point turn to turn in bed. To get into bed Sit at side of bed Use arms to lower on side at the same time as your bent legs swing up onto bed Keeping knees bent, open top knee and allow it to guide you onto your back (if that’s an option for you or to turn to the other side) To turn over / get out of bed Straighten leg of direction you want to turn to Press into the bent leg’s heel, gently squeeze that bum cheek and your hip will start to lift of the same leg. *Key step* Keep bent knee open and use your bum muscle and hip to turn you onto your side Go into sleep position or to get up, bend both knees Use upper body to push you up to sitting as you swing your legs together off the bed * Sleeping with two pillows between your legs may feel better if you’re having pelvic girdle pain. Tag an expecting friend who could use this tip

Q: If you’re expecting do you want to know how your body heals during those first 6 weeks BEFORE you give birth? A lot of people are still told to either jump back into all and any exercise as soon as you feel 'ok' after birth or do nothing then magically at 6 weeks your body will be ready to jump back into high intense and high impact exercise. BUT what your body needs is in between those two options whether you’d had a cesarean birth, vaginal birth, tearing, e...pisiotomy or no tearing. Rest, rehab, reconnect and retrain your pelvic floor and core along with your entire of body after giving birth is what’s actually going to get back back to activities you love feeling your best This is info I go over with my prenatal physio clients and in my Bump to Birth Online Course. On a recent To Birth & Beyond podcast I share about how our body heals after an injury because guess what.... our tissue/ muscles are not fully healed at 6 weeks after giving birth. (what?!) Yup it’s true BUT no one talks about it. The initial healing has begun but there’s more that happens after those 6 weeks. Understanding and connecting to your pelvic floor and core in pregnancy to prepare for birth and knowing how these areas of our body heal postpartum gives you a headstart on how to navigate your recovery after birth. Whether you’re pregnant or postpartum you’ll want to catch episode 103 of the To Birth & Beyond podcast through link in bio, Apple podcast , Stitcher or where ever you listen to your favourite podcasts. PS. Cyber Monday came early for you and your pelvic floor Use % only until Monday. If you’re ready to have less pelvic floor issues, stay exercising comfortably, be prepared physically and mental for birth including how to minimize tearing PLUS get a head start on your postpartum recovery - Bump to Birth is what you’re looking for. Podcast and course linked in comments below. Send me a PM with any questions:)

Did you know using a birth ball as a chair and for movement breaks when working from home during pregnancy could help your back pain? (sign.me.up!) ’ ? These are tips I share with physio clients day 1 that can make a quick change in pain... Tip # 1 - get a birth/exercise ball to sit on at home as a change up from your regular chair when working at a table/desk with your computer. Have your hips level or a bit higher than your knees. Tip # 2 - set an alarm to take a movement break each hour during the day and do 1 of the movements in post video for 30 seconds (you can even do some of them during a zoom call and no one will know because you’re still sitting) See videos below of helpful tips on how to use a birth ball in pregnancy A birth ball is one of my top recommended items you can start using at any point pregnancy (including in your first trimester) for comfort plus have at home ready to go for labour. (Extra bonus - a birth ball is super helpful postpartum if your baby likes to be held and bounced like my daughter Pippa did ) ? Ps. Want to start learning today how to connect AND relax your pelvic floor for birth? Grab my - 3 Misconceptions When Preparing Your Pelvic Floor for Birth (and what to do instead): http://bit.ly/EbookPreparePelvicFloorforBirth

5 steps to prepare you, your pelvic floor and core for birth (plus get a head start on your postpartum recovery) Let me know below if you want to: A) have less pain and pelvic floor symptoms in pregnancy... B)feel good exercising throughout pregnancy C) prepare physically and mentally for labour AND pushing including how to minimize tearing D) have your partner feeling prepared to support you during labour E) guidance ahead of time for your postpartum recovery F) All of the above! If yes - you’ll want to tune into this weeks NEW To Birth & Beyond podcast These are the 5 steps I go through with my prenatal physiotherapy clients and that I used to create my online Bump to Birth Course that launched in January 2020 and is accessible to anyone pregnant around the world. 1. Understand your pelvic floor and core in pregnancy 2. Connect to your pelvic floor and core with exercise and beyond traditional Kegels 3. Strategies to prepare your mind and body including your pelvic floor for labour 4. Supporting you and you’re pelvic floor during pushing 5. Preparing for postpartum recovery during pregnancy Check episode 150 of the To Birth & Beyond podcast to hear more about how these 5 steps will help you in pregnancy, prepare for birth and postpartum recovery. PS. Cyber Monday came early Tune into episode 150 to get a special code for 20% off my Bump to Birth online course only until Monday Nov 30 - 8pm EST. Link for podcast episode and more info about Bump to Birth are in the comments below

! I've been beyond grateful to work with each client since opening Holistic Health Physiotherapy and bringing on another physiotherapist is something I don't take lightly. Laine is a great fit and takes on a holistic physiotherapy approach. My waitlist is currently 5 months and so having Laine join means we both can see clients sooner to be able to support even more women in the Peterborough community! Win ...win! Hi I’m Laine - it’s a pleasure to meet you. I’m proud to announce that Holistic Health Physiotherapy is now my second home and I’m excited, grateful and humbled to start this journey. I’ve been a practicing physiotherapist in the Peterborough area since 2014 and have been focused in orthopaedics, women’s pelvic health and neuro and have completed several post grad courses in those areas alongside a STOTT Pilates matwork instructor's course. Women’s pelvic health is a passion of mine and was ignited following the pregnancies and births of my two sons. Whether you’re an athlete, pregnant, postpartum, menopausal or anywhere in between, I know from personal experience that resolving pelvic floor symptoms has the power to improve countless aspects of your life and I am here to make sure every woman’s pelvic health journey is as comfortable and supported as possible. I believe that no injury is an island and take on a holistic full body approach to treatment by using a variety of methods, rooted in education and exercise. You can find Laine at Holistic Health Physiotherapy in Peterborough on Mondays and Thursdays starting November 16 (virtual and in-person) but you can begin booking with her TODAY through the online scheduler: https://holistichealthphysio.janeapp.com/ Laine looks forward to being a part of your journey to wellness!

Are you a Pilates or Yoga Instructor working with postpartum clients? It’s exciting that so many yoga and Pilates instuctors in my community and beyond have taken the next step in their training with completing the Postnatal Fitness Specialist Academy by @jessiemundell. As a trained clinical Pilates instructor, using Pilates rehab with all levels of postpartum clients - this IS info you need to best support your clients.... PFSA provides education that is not talked about enough in yoga and Pilates certifications including : How to effectively work with new & seasoned postpartum clients from a pelvic health informed perspective. Up-to-date strategies for clients experiencing diastasis, prolapse, incontinence, pelvic and low back pain plus post cesarean birth. Body image, mental & emotional health postpartum. How to set yourself apart in the fitness industry with a niche expertise in your local community and beyond. Why take this course? It helps physios like myself refer to your yoga/Pilates classes or private sessions with confidence that we all share up-to-date info plus it gives the client confidence that they have a team of supportive pros to help them to their goals. Here’s what Chantal Eder, Yoga Instructor said about how PFSA and our mentorship call changed how she instructed her postpartum students: Signing up for the Postnatal Fitness Specialist Academy with Jessie Mundell and her team of experts, was one of the best choices I have made in my professional fitness journey. Not only does PFSA guide you through the physical aspects of postpartum recovery but it dives deep into topics that really allow you to support your clientele including mental health, racial justice awareness in the fitness world and so much more. The connections you make are priceless. I was fortunate enough to get a coaching call with Pelvic Health Physiotherapist Anita Lambert which was incredibly helpful and insightful and she’s remained a constant support throughout my journey. Chantal Eder Enrolment ends TOMORROW Oct 29 - sign up through affiliate link below plus get a free bonus mentorship call with me https://bit.ly/PFSA2020

Whether you're a physiotherapist or other health pro who prescribes exercise to clients who've given birth (4 weeks or 14 years later) - you CAN'T afford to miss this (essential info that you didn't learn in school) Postnatal Fitness Specialist Academy (PFSA) is Jessie Mundell ‘s 10 week comprehensive ONLINE postpartum course for pros. I love guest lecturing in PFSA and know how applicable this info is even if you don't have a focused practice on 'postpartum care'. ... Here’s what Tara Posteraro, pelvic health and ortho physiotherapist said about PFSA and our mentorship coaching call I registered for PFSA because I was looking for ways to better serve my postpartum physio clients in returning to higher levels of fitness. What I got was that and so much more! PFSA is comprehensive, not only focusing on the physical body, but emphasizing mental and emotional recovery as well. PFSA including Jessie’s team of experts gives a fresh perspective on how to approach postpartum fitness while being inclusive. As part of my registration I had a mentorship call with Anita Lambert who is also a guest lecturer in the course. Anita is a wealth of knowledge in the field of pelvic physiotherapy and her time was invaluable. Our call left me feeling more confident and prepared to help my perinatal clients through their pregnancy, birth, and postpartum period. It was so helpful that I’ve continued mentorship calls with Anita. I would highly recommend PFSA - it’ll arm you with the tools you need to best support moms through this transformative time in their lives. Tara Posteraro If you want to join Tara and ( ) . If you decide to register for PFSA through my (affiliate) link below you’ll get a 30 minute mentorship coaching call with me similar to Tara which includes the option to continue coaching calls afterwards. Learn more about PFSA and to register: https://bit.ly/PFSA2020

If you’re expecting, postpartum or a health/fit pro working with postpartum clients who want to return to runningyou’ll want to hear this When and how to return to running after pregnancy can be confusing...and can leave you peeing your pants or in pain which makes you avoid it all together but there is help that’s rarely talked about! On a recent To Birth & Beyond podcast Jess and I answer YOUR Qs including how we progress our clients back to running postpar...tum How long postpartum do you need to wait before you should start running again? How do you actually know - from a pelvic floor standpoint - when you are ready to return to running? Prep and foundational work that we encourage our clients before they go back to running! How do you actually start running postpartum? Running with strollers- yay or nay? What happens if, during the run, you start to experience pelvic floor symptoms? How do you progress with running? Tag a pregnant or postpartum friend who needs these tips so they can feel stronger and have less symptoms when returning to running. If you’re a fitness or health pro let me know below if you work with clients wanting to return to running postpartum. What’s their biggest concern getting back to running? Listen to Episode 120 of the To Birth and Beyond podcast here: PS. If you’re a health pro or fitness coach who wants to be the go to postpartum professional in your area to help you’re clients return to running and all types of exercise with less pelvic floor symptoms you’ll want to join Jessie’s Postnatal Fitness Specialist Academy (PFSA) which is open for enrollment for the last time in 2020! PFSA is a 10 week ONLINE course which is THE most comprehensive postpartum course available for professionals. Check out more info through link in my bio. I don’t recommend courses I don’t stand behind. Jessie’s is one of the few I recommend so I’ve included a special bonus that if you join through my link you’ll get a free 30 minute mentorship coaching call with me. Send a PM with any questions For more info or to register for the PFSA through my (affiliate) link : https://bit.ly/PFSA2020