Welcome to the inaugural edition of my monthly newsletter, Pelvic Floor & More! While the format may evolve over time as I get better at this, you can always count on finding up-to-date articles, promotions, exercises, and other tips and tricks to help you achieve and maintain a healthy and happy bladder, core, and pelvic floor.

 

Hit reply at any time to let me know what resonates with you, or to share your thoughts and suggestions. I'd love to hear from you! Until next month—Happy March ☘️

My Pelvic Therapy is the new physical therapy private practice that I started in early 2020. My passion is helping busy people find peace and confidence in their bladder, core & pelvic floor through online physical therapy & wellness coaching.

The big news for March is that I recently got credentialled to provide telehealth PT in Florida! This is in addition to Illinois, California, and New Jersey.

 

If you know someone in any of these 4 states who struggles with bladder leakage, urgency, and/or frequency; needs expert guidance on rebuilding core and pelvic floor strength after having a baby; or just needs some guidance on how to strengthen their core, I'd be so grateful if you'd pass on my information to them 😊​​​​​​​

As a big thank you for signing up for my newsletter, get 20% off any service purchased through the end of April! Just click here to purchase a gift card of any amount, good towards any of my services, and enter code WELCOME20 at checkout to receive the discount. 

I would be remiss if I didn't start out by addressing the one exercise that seems to be ubiquitous when one talks about the pelvic floor—Kegels. We are often led to believe that everyone should be doing this exercise, no matter the pelvic floor problem. This just isn't true!

 

While a great strengthening exercise for the pelvic floor muscles, kegels aren't for everyone. These muscles are just like any other muscle in your body--if too tight, you need to work on relaxing the muscle(s), if too weak, work on strengthening. If strengthening is what you need, then Kegels are for you. If you're not sure, ask me or another healthcare professional for guidance.

 

So, for those of you with weak pelvic floor muscles, read on!

 

1. Lie in a comfortable position on your back, with your knees bent. Contract your pelvic floor muscles up and in, as if you are stopping your urine flow, and hold for 3 seconds, then relax for 3 seconds; repeat for 10-15 repetitions, 2 times per day.

 

2. Repeat the exercise, but this time hold the contraction for 10 seconds (or as long up to 10 as you can manage), relax for 10 seconds, and repeat for 10 repetitions, 2 times per day. Be sure to breathe throughout the exercise.

 

(Remember: it is important to check with your healthcare practitioner BEFORE starting any new exercise program. As we just discussed, Kegels are not for everyone. If you have just had a baby, your physician/healthcare provider will tell you when it is safe to return to exercise. If you are unsure if you are doing these exercises correctly or have any pain, stop and discuss with your healthcare practitioner, or schedule a free virtual appointment with me.)

What's new from around the Web:

 

See below for my latest blog entries

 

Thanks for reading! Are there other topics related to the bladder, core, and pelvic floor that you would like to know more about? Hit reply and let me know! I just may include them next month 😊

 

 

If you (or someone you know) need some guidance with a bladder, core, or pelvic floor issue and don't know how to get started, click below to schedule a free consultation, or email me in confidence at [email protected]. I'd be happy to help point you in the right direction 😊