Pelvic Floor & More
Monthly updates to help you achieve and maintain a healthy and happy bladder, core, and pelvic floor.
It's official: it's been one year since I treated my very first client via telehealth. Woohoo!! It has been such a great experience running a new business, and it has been such a fulfilling year assisting so many of you. I'm so grateful to each and every one of you for your support—thank you all for a great first year!! 🎉🎉🎉
What's new at My Pelvic Therapy?
I recently did an interview about pelvic pain
and the role of PT
with Shakira Glover. Shakira reached out for the interview because she has struggled with uterine fibroids and pelvic pain, and has started a blog to help others by
sharing her story of healing. You can see the interview here
. 🎥 Thanks for the opportunity, Shakira!
So if you've recently had a baby and are wondering whether you can safely hit that pavement again, take the guesswork out of it! Sign up for a one-hour Postpartum Readiness-to-Run Screen
, where I'll put you through the paces
to ensure your post-baby body is ready to safely handle the rigors of running.
As a thank you for being a subscriber
, I'm giving away 5 free screenings.
Once these spots are gone, the price for a screening will be $75, so sign up now! There is no expiration, so even if you or someone you know is expecting and not yet ready to run, you can still sign up. Click here to schedule
In order to maximize the power of our pelvic floor muscles, it is important to have strong gluteal muscles! This exercise is a great way to strengthen the glutes, and compliments the Partial Squats we learned in our May 2021 newsletter:
Start from a standing position
Step forward onto one foot and bend at your hips, as in picture; hands can be out in front of you for support, or on your hips
Step back to start
Repeat with other leg
Continue to alternate legs, repeating up to 10 times on each side, every 1-2 days to minimize soreness
Tip: Focus on smoothness and symmetry of motion
Remember: it is important to check with your healthcare practitioner BEFORE starting any new exercise program. If you are unsure if you are doing this exercise correctly or have any pain, stop and discuss with your healthcare practitioner, or schedule a free virtual appointment with me for help.
What's new from around the Web?
I'm excited to see that the National Institute for Health and Care Excellence (NICE) in the UK has recommended new guidelines geared toward prevention of pelvic floor dysfunction—official initiatives for prevention are rare! They recommend that girls as young as
12 should be taught about pelvic floor exercises as part of the school curriculum. While these exercises are not always indicated for everyone, this is certainly a step in the right direction!
I came across this excellent article about doing light stretches before bed to improve your sleep. Studies show that exercise can reduce the amount of time it takes to fall asleep and the amount of time spent awake at night, so if a good night's rest is eluding you, consider giving these
pelvic floor-friendly stretches a gentle try 💤💤💤
This study of 144 men found that testing pelvic muscle strength before radical prostatectomy may allow for more accurate prediction of early return of continence after surgery. They found that 3 months after surgery, 74% of men with good pelvic muscle endurance were continent, compared with 50% of men with poor endurance. Takeaway: if you need to
undergo a prostatectomy, see a pelvic PT first to help maximize your strength prior to surgery.
See below for my latest blog entries
Thanks for reading! Are there other topics related to the pelvic floor and core that you would like to know more about? Hit reply and let me know! I just may include them next month 😊
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My passion is helping busy people find peace and confidence in their bladder, core & pelvic floor through online physical therapy & wellness coaching. To learn more, click below and schedule a free consultation, or email me in confidence at [email protected]. I'm happy to
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