Mama + co. Physio

Incontinence is the second most common reason (after dementia) for admission into assisted living. (mason et al 2003) Not my usual picture of fresh baby toes but I wanted to point out the importance of pelvic floor functioning across your life span. As we age hormones do not favour muscle bulk and strength and we see an increase in incontinence (leaking pee or poop). ... Older adults may then limit activity to further cause muscle weakness... You can improve pelvic floor muscle functioning across the life span but I’d say the fourth trimester is the perfect place to start! So now we appreciate its more than improving our trampoline experience with our kids, it can be increased independence as an older adult! #pelvicfloorexercises #pelvicfloorphysicaltherapy #fourthtrimester #incontinenceawareness

Last year apple picking with my belly supporting two babes (one out and one in) 100% of pregnant people will have a Diastasis Recti at 35 weeks gestation. Range of width 22-126mm (Nota, pascoal, carita & Bo 2014) ... This is Normal This is Functional Persisting weakness and linea alba distortion can be treated with physio in most cases by retraining the motor programs, muscle strength and endurance. I am taking Diane Lee’s DRA course now so nerding out on the abdomen. Feel free to slide into my DMs to chat core this week

So true! We all go through seasons of change and need to tend to ourselves

Core Tip After pregnancy and birth your abdominal wall is stretched!! We know this. But we also may go back to exercises that we have always done that may not be the best position for your healing core. ... We want to bring our ribs back over our pelvis and build tension in our abdominal wall. This is also ideal for pelvic floor function. So the cobra or the tricep overhead extensions that make you sway back may not be the best exercise for your already stretched abdominal wall. This goes for times when you are not exercising too! Slouching on the couch or standing with a sway back is keeping that stretched abdominal wall stretched. So the core tip is pelvis stacked over pelvis I’m taking a course on the core and Diastasis Recti Abdominis (DRA) and I’m just a little excited if you can’t tell

TIP THREAD When did you start feeling like yourself again after giving birth? I had high expectations that at 6 weeks all would be back to pre baby glory And to be honest (it sounds crazy now ) I thought I’d skip out of the hospital feeling and looking like the pre-pregnancy version of myself. ... This was not the case.. I got the nod for exercise and sex at the infamous 6 week follow up but I actually felt like my body failed me because I did not look or feel the same or how I thought I was supposed to. This is not a realistic expectation and the time frame of 6 weeks is not a one size fits all recovery window. So maybe this tip thread will help another mama-to-be like I once was that needs to see it actually took 6 months, a year, or that a new normal is totally okay too I am 10 months postpartum and am still consciously strengthening my core and managing pressure through my abdominal wall to heal my #diastasisrecti. Comment your experience below and the comment with the most likes will get a little #storkpak sample prize! #postpartumbody #pelvicfloorexercises #diastasisrectiexercises #motherhood #fourthtrimester

BETTER than before pregnancy Knowledge is power ladies! If pelvic floor muscle contractions feel ambiguous and you’re having trouble connecting to your core and pelvic floor you may want to consider pelvic health physio to gain a better understanding and higher functioning of your own body! No women ever benefited from knowing less about her body -Jenn Gunter MD #knowledgeispower #postpartumbody #vaginabible #womenshealthmatters

Hope you’re all having a cosy Sunday with your people I was just reminded of this quote from Theodore Roosevelt, Comparison is the thief of joy ... which is incredibly true for; -Childhood development, oh great your kid can walk already... -Parenting styles, oh your kid sits and reads quietly... -Weight loss after birth, oh you’re not still rocking the elastic waist band jeans... -Weight gain during birth... why aren’t I the exact same size as her at 22w3d The list goes on and on (if we let it) When does comparison steal joy from you during this stage? #motherhood #comparisonisthethiefofjoy #momsofinstagram #momsohard #cozysunday #postpartumbody

Mom Bun Mom Van Mom Jeans Treatment table to help moms ... I had such a beautiful morning with some beautiful moms Improving the health and well-being of mothers truly uplifts the entire community so thankful to be a part of it!

When I share in my stories that I’m sitting to eat and it gets a lot of conversations going, we have to break this down. We deserve to sit and have a meal!! It’s a basic need for goodness sake. Yes, a small disaster may occur without your constant attention but you can handle it (BETTER) after proper nutrition. This is coming from me who eats the Cheerios out of the high chair as my breakfast ... We make ourselves crazy with baby food preferences. Pressures to breastfeed or bottle feed or baby led wean or all organic everything for our littles and we give ourselves their literal scraps on the go with one hand. For sure feed your littles the best you can but give yourself what your body deserves as well, mama

It’s so true! The days are long but the years fly by

Happy #nationaldogday Maple Little disheveled at the top of the climb but still smiling

When you unplug and still see your logo fluttering around

I woke up to this memory One year ago today, speeding away from the fetal medical unit at Mount Sinai Hospital, after being told we did not need to come back and baby’s brain is growing!! We celebrated with Krispy Kreme doughnuts and cried the rest of the day. I’m going to get a donut and hug my baby extra tight today

Happy dance for this mama This was after just twovisits!! She put in work and pelvic floor PT works!!

Oh hey, how’s everything going? Fine. Ya same, 2020, social distancing, racism, heat, nap times, bedtimes, teething, potty training are going FINE. But, on the plus side, the women I am working with right now are totally getting better! ... I am sad to say goodbye and discharge them but thrilled they don’t need me anymore!

I did a thing. I wrote an article for the @mamabrainmag! Know your body below the belt I got raw, real, and unapologetic in this work because I truly believe it a disservice to women to know less about our bodies. ... I want you to read this taboo topic and feel empowered, inspired, and knowledgable! :) Full article comes out in the inaugural edition @ygtmama @ygtmama.media.co

Tip Thread For #worldbreastfeedingweek2020 share your best breastfeeding tip the comment with the most likes will get a baby sample pack from stork pac! ... Save and share with a new mama! It takes a village Every dyad is different and one tip may work for one family but not another. Having two very different experiences with my babies reminds me of this! Let’s support each other My tip is in the comments

Happy Breastfeeding week! #dropthecover

Happy Breastfeeding Week Looking back at this eager big brother helping his new baby, I see the bottle we used to top up. I remember the tube down little Charlie’s nose and the IV giving him nutrition. We fed all the ways and worked very hard to meet my breastfeeding goals. I needed a ton of support for my breastfeeding journey with my second born, more than my first for sure! ... The work and then sense of accomplishment are unexplainable, so I’m happy to be celebrating breastfeeding this week!! If you’re reading this (or know a mama struggling) and need some support, I am offering breastfeeding support at a discounted rate for the month of August! #breastfeeding #breastfeedingjourney #nationalbreastfeedingweek @ Northumberland County, Ontario

#womensupportingwomen during a social media challenge and every day xx Abby Photo cred:@chantellewattphoto

I am super passionate about supporting women to exercise during pregnancy! I absolutely loved working with this beautiful mama-to-be Check out the latest blog post by @jessmarriette all about fitness during pregnancy on @gracieandjessblog Find out the benefits for you and your baby, as well as how to adapt your workouts for each trimester on the blog. ... If listening to your body is ambiguous during the dramatic changes your body is going through to carry a baby, connecting with a women’s health PT will be so helpful as you continue to exercise and move well during pregnancy!

Are you struggling to be productive during a short and often precarious time frame? I have a couple things I’m working on for you guys and I struggle to get it together during nap time or after bedtime! But exercise legit primes the pump to be effective and functional.... I know I sound annoying but try it for yourself. Getting your heart rate up and not doing your to-do list leads to this beautiful productive headspace to take care of business

WATERmelon Based on the urine-colour test I am not drinking enough water! I’m sweating like crazy, breastfeeding, chasing a toddler and unfortunately, sipping from a water bottle has not made the cut. ... But high water content food like this can hydrate you too!! Pale lemonade colour pee is a good indication of hydration Are you staying hydrated in this season?

To New Moms during the pandemic, This is harder. With my first born I had a village of support... Open arms to help soothe him wherever I went Helpful shoppers to load heavy groceries Strangers holding the door when they see me scrambling with no free hand But now Distance. Please advocate for your health and well-being and seek out a village to support you and your child. It’s harder, but we can do hard things! You’re a gd cheetah @glennondoyle (subtle #untamed plug)

8 months in, 8 months out Not my first rodeo but these past 16 months have been full of firsts!! We have cried a lot, learned a lot and loved a lot

Good morning Do you know where your diaphragm is? It’s a thin muscle right below your lungs and separates the abdomen from the chest. ... Place a hand at the base of your chest Feel your hand lifting when you breathe in. The diaphragm contracts and flattens when you inhale. This creates a vacuum effect that pulls air into the lungs. Feel your hand lower when you breathe out. When you exhale, the diaphragm relaxes and the air is pushed out of lungs. More than just breathing. The diaphragm is inversely related to the pelvic floor muscles to manage abdominal pressure to help the body pee, poop and vomit. It also places pressure on the esophagus to prevent acid reflux I want to see the effects of training the diaphragm to manage heartburn in pregnant people! Still collecting data and working with a great group of mama’s-to-be. I’ll be sure to keep you posted on that

After a week camping with no indoor plumbing I am so happy to be back home to my high maintenance toilet Bidet (affiliate link in bio, that is how much I love it ) Potty training seat (way less exciting for Jackson when he’s become accustomed to peeing behind trees)... Squatty potty (does everyone have this yet?! Get your knees higher than your hips people!) Spiders Flashlight needed Stressing I’d lose my toddler down the hole of outhouse See more

This is what my nightstand looked like as I sat up to sleep beside it during pregnancy Heartburn during pregnancy Causes:... We know progesterone is a pregnancy hormone that relaxes smooth muscle tissue so the uterus can grow with baby but also relaxes the valve between the stomach and esophagus so the acid sneaks back up causing the burning discomfort. Digestion is also slowed, increasing chances of heartburn. As baby grows organs becomes squished also leading to increased stomach acid in esophagus. Management: I’ve shared some strategies that have given some pregnant people relief from heartburn such as smaller meals, upright posture and apple cider vinegar. But Training the diaphragm with physiotherapy has been shown to decrease heartburn and I want to study it with the pregnant population. If you want to be involved, are pregnant and have heartburn send me a message to join the study

Tip thread What do you wish you knew? comment belowand like your fav answer. Most liked comment will get a stork baby sample pack! ... Share with those expecting mamas who can save this for later My answer is in comments See more

Swimming after baby Lots more sunscreen, coverage and water entrapment?! If you’ve experienced this you may feel like you’re leaking after you’ve finished swimming. It’s a sign of muscle weakness and is pretty common, but can be treated with pelvic floor physical therapy!

Baby wearing in the heat? Stay cool by 1. Light clothing/ no pants 2. Lots of fluids for both of us 3. Shade/hats (we took ours off for the photo op) ... 4. Cool water on head/neck for both of us Tell me, how do you beat the heat while carrying your babe? See more

I am more comfortable telling my mom-friends that I didn’t have time to shower than I went for a run! Because exercising is so shameful?? Not that we need it but there is great evidence to suggest that exercise actually makes breast milk better!! Exercise has been shown to promote a compound in breastmilk that we think helps reduce risks for diabetes and heart disease for babes! Check out the link shared in my Facebook page for more info

Love this!! When we get mommy shamming like, Oh must be nice to leave your kids and workout we can say there are SO MANY benefits to mom and baby when mom moves her body!!

The lovely Abby West, a Registered Physiotherapist, will be sharing her knowledge on breastfeeding and discussing how a Physiotherapist can help you on your bre...astfeeding journey. Abby and I share a common passion, helping women in their perinatal period, and together we will help women achieve optimal pregnancy, birth, and postpartum experiences. See more

Happy Canada Day Fun fact: we make maple syrup The whole bit, tapping the trees, collecting the sap, boiling it down to syrup and bottling the liquid gold. yes it’s a Canadian cliché and yes I drink it in my coffee everyday!! When Jackson plays kitchen, he is often making maple syrup

I’ve got my hands full I don’t have time to exercise or manage my pain. Maybe when the kids are in school I’ll start taking care of myself... Anyone else think like this? ... So sad because when we don’t take care of ourselves we can’t be our best selves! We deserve the best and our families deserve the best. I think when moms are brought up the whole community benefits

What is your best baby sleep tip? The last tip thread was bookmarked a lot so I can see it’s not just me who finds these comments from other mothers helpful! Comment your sleep tip below and like your favourite! The comment with the most likes will get a baby sample prize pack! Let’s see what you got, I plan to scroll through this during my next sleepless night!