Holistic Health Physio

We’d for you to share in the comments your favourite TBAB podcast episode We want to thank YOU for listening and sharing what you want to hear more of in the podcast into 2021. On a recent To Birth & Beyond podcast we talk through the top 10 TBAB episodes of 2020.... Share your favourite episodes below and tag a friend who needs up-to-date info about pelvic floor health, pregnancy, birth prep, postpartum recovery and motherhood/parenthood. Excited to stay connected with you in 2021 Top 10 TBAB episodes of 2020: 101- Prepare for postpartum during pregnancy 102- 3 misconceptions when preparing your pelvic floor for birth (and what to do instead) 106- Q&A about pregnancy exercise 107- Who’s taking care of the moms? 110- A complete fitness plan for thriving and not surviving 118- Postpartum exercises Q&A 119- 3 different pregnancy, birth and postpartum experiences with Martine Chiasson 120- Strategies to return to running 134- How to use mobility exercise in pregnancy 145- 10 pillars for training and treating postpartum people Listen to episode 155 of To Birth & Beyond through Apple, Stitcher or Spotify or podcast website: https://tobirthandbeyond.com/best-of-2020/

Let me know below what word would you use to describes 2020? (I know there are many to describe it). For me the word that comes to mind is.. Resilience I saw resilience in my clients day after day throughout the pandemic whether with virtually care and then also now in person. Navigating pregnancy, birth, postpartum, juggling kids, work and caring for other family members through a pandemic. ... I saw resilience with my Bump to Birth course members. Navigating their first to fourth birth around the world with prenatal and postpartum care looking different in 2020. It can be easier to focus on the challenges this year but recently I’ve been looking back at some unexpected opportunities which I’m so grateful for including bringing on Laine, a wonderful pelvic health physiotherapist into Holistic Health Physio. This has allowed us both to reach more women in the community and beyond to help prevent, manage and reduce pelvic floor symptoms , prepare for birth and guidance for postpartum recovery. I’m grateful for each one of YOU. Social media this year has been a major way to stay connected. To hear your experiences and YOUR resilience has been inspiring. Let me know below what you’d like to learn more about on my FB page and on the To Birth & Beyond podcast in 2021?

Holistic Health Physiotherapy turns 4 today The word that comes to mind with HHP is grateful Grateful for each colleague, mentor, friend and family member who supported me to get here.... Grateful for each client I’ve had the privilege of working with prior to and since opening HHP. Grateful for Salti Yoga Peterborough (HHP’s first home) and The Willow Studio - Yoga, Fitness, Pilates (HHP’s current home). Grateful for Laine, a wonderful pelvic health physio who recently joined HHP so we can both help even more women in the Ptbo community and beyond. Grateful for my husband who supported me well before the start. Having worked for other clinics for 6 years, I started dreaming, planning and creating HHP during my pregnancy with Pippa when we knew we’d be moving from TO to Peterborough to grow our family. With a newborn in tow, I created my vision and website for HHP, planned perinatal pelvic floor and core workshops for the community and connected with incredible health pros in Peterborough. Four months after moving, HHP opened in Peterborough, an incredible welcoming community From Jan 2017 with an 11 month old to now with an almost 5 yo and 2 yo, incredible clients, To Birth & Beyond Podcast, Bump to Birth Online Course and recently bringing on another physio, I’m beyond grateful Cheers to 4 years in and to many more! See more

If you’re expecting, recently gave birth or a health & fit pro working with postpartum people... you’ll want to hear this Returning to exercise or movement after pregnancy can feel like such a confusing time. On a recent To Birth & Beyond podcast - Jess and I answer YOUR Qs about postpartum exercise including debunking some common myths.... Qs range from pregnant and early postpartum Podcast listeners early postpartum - what exercises can be helpful to do in those first days and few weeks after a vaginal OR cesarean birth returning to strength training and high impact exercise postpartum support legging recommendations Qs from fit and health pros include exercise and lifting strategies for clients with prolapse symptoms for exercise how to help clients return to high impact exercises how early is is ok to start coaching new moms. If you’re expecting - this is info so many postpartum people say they wish they’d heard ahead of time so I recommend listening vs waiting until after birth. what questions do you have about returning to exercise post-pregnancy? Listen to episode 118 through Apple podcast, Stitcher, Spotify or www.tobirthandbeyond.com See more

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.

If you’re pregnant or have given birth - you’ll want to save and listen to these 20 postpartum To Birth & Beyond podcast episodes. Would love to know ... ’ - ? - ? Ep 04: The First 6 Weeks Postpartum Ep 07: C-Section Recovery Ep 10: Postpartum Fitness Ep 25: Jessie’s Debrief Following Her Planned Caesarean Birth Ep 26: Tips for Perineal Healing Ep 28: Breastfeeding 101 with Lactation Consultant Taya Griffin Ep 35: Postpartum Mental Health with Olivia Scobie Ep 36: Postpartum, Marriage and Intimacy with Randy George Ep 52: Working Out with a Full Schedule and Small Children Ep 67: How to Cope without Intense Exercise Early Postpartum Ep 68: How We Prepared for Life with Baby and Toddler Ep 85: Postpartum Abdominal Exercises Ep 87: The 4 Pillars to Post-Pregnancy Fitness Training Ep 89: Why Processing Your Birth Experience Can Help Your Postpartum Recovery Ep 101: Prepare for Postpartum During Pregnancy Ep 103: Understanding How Our Body Heals 6 Weeks Postpartum & Beyond Ep 118: Postpartum Exercise Q&A Ep 120: Returning to Running Postpartum Ep 130: 3 Phrases to Soothe Yourself During Feelings of Postpartum Body Discomfort Ep. 135: It’s Safe to Shake the Table with Raena Boston Tag your family and friends who are expecting so you can save them time sifting through the thousands of postpartum podcasts online Listen to the To Birth & Beyond Podcast through podcast link in bio, Apple Podcast, Stitcher, Spotify or www.tobirthandbeyond.com See more

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

! 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!

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:)

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

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

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

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 a physiotherapist working with postpartum clients - you NEED to know this Let's face it- what we learned in school about postpartum care...wasn’t much at all. I’m not JUST talking about core and pelvic floor info - there is so much more you NEED to know to best support your clients physical but also mental and emotional health postpartum. I get a lot of DMs from physios asking what to help their clie...nts - right now ! Jessie Mundell, internationally known pre/postnatal fitness coach is offering her Postnatal Fitness Specialist Academy (PFSA) 10 week ONLINE course which is THE most comprehensive postpartum course available for professionals. Gain the confidence and skills you need to progress new and seasoned postpartum clients return to exercise, lifting weights, yoga, Pilates, running. Learn at your own pace from the comfort of your home including how to set yourselves apart in the health industry with a niched expertise in your local community and globally. I’ve had a lot of fun being a guest lecturer in this course among 20+ other worldwide postpartum experts. Registration closes Oct 29 (the last time it’s being offered in 2020!) For more info and to register check out affiliate link below: https://bit.ly/PFSA2020 Send me a PM if you have any Qs:) PS. If you register through my link you’ll get a bonus FREE 30 minute mentorship call with me. PPS. Here’s what Danna Epstein Marcus, MSK physiotherapist said about how PFSA changed her practice "PFSA opened my eyes to a whole new perspective in postpartum care for my physiotherapy clients. I learned about physical rehab but also the discussions on body image were totally new to me. I loved all the guidelines provided for postpartum return to exercise and have a much better understanding of how the pelvic floor and core works and heals postpartum. It was amazing to see all the collaborations between coaches and practitioners which it rare online or in-person!

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?