Posts

Nia - a refreshingly freeing movement class!

Image
Photographs used with permission of Mandi Cavallaro This week I participated in a Nia class in Brisbane. Going in I didn't really know what to expect, except that it was done barefoot (sign me up!) but I'm so glad I went!  The best way I can describe it is simply freedom of  movement to beautiful music. The teacher guides you through the moves but there is really no strict focus on technique other than to let your body just feel the music and to do what feels right, exploring all of the motions that are available to you. I felt a little self-conscious initially but I honestly had a smile on my face the entire time and soon enough felt very relaxed and free.  This is me doing some Nia inspired moves on the balcony of the gorgeous place we are currently house-sitting! As someone who loves music and whole body movement, I have often thought about looking for a local dance studio, but since I really have no dance training (and not always the best coordinatio...
Read more

Hello Brisbane!

Image
WOW time flies! It has been a crazy year and I have been rather slack on the blogging front so I thought I'd give a quick update on what I've been up to over the last few months.  This Pelvic Health Physio has said a farewell (for now) to Canada and a big HELLO AGAIN to Brisbane, Australia!! My hubby and I taking the CityCat tour of Brisbane Between May and August, my Canadian work visa ran out, I wrote (and am still writing) a book, I sold most of my worldly possessions,   got married (yay!), packed my life into a few suitcases, moved to Australia, popped over to Bali for a honeymoon, and am now settling back into Brisbane life with my new husband. So if you or anyone you know is in the Brisbane area, feel free to drop me an email info@bodyandbirthphysio.com or pop in and visit to say 'hi' or chat anything Pelvic Health Physio or Restorative Exercise! You can also visit my new website: www.bodyandbirthphysio.com   Before I sign off, however, I d...
Read more

Osteoporosis is NOT inevitable, but IS Reversible!

Image
Thanks to the American Recall Centre for this fact sheet! Recently I have been asked by the American Recall Centre to write about Osteoporosis in order to help increase awareness about this all too common condition. While not directly a pelvic health-related topic, it is something I am very passionate about and you can't have health of one without the other!  The current statistics show that 1 in 2 women over the age of 50, and 1 in 4 men will experience a fracture due to osteoporosis, with 25% of hip fractures resulting in death within 6 months. Thats HUGE! And devastatingly unnecessary as there is so much that you can do to prevent, and even REVERSE osteoporotic changes.  What is Osteoporosis? Bone, despite how most of us imagine it, is not solid, rather it is made up of millions of cells that form a strong matrix able to withstand substantial forces. The words osteo (bone) and porosis (porous) refers to the condition characterised by a...
Read more

The Problem with Kegels

Image
"Kegel" is the term used in North America for a pelvic floor contraction, named after gynaecologist Dr. Arnold Kegel (I hadn't heard the term before I moved to Canada!) and they are often taught (world-wide) as a strengthening exercise pre and post natally, or for anybody who has a pelvic floor-related problem.  Performing isolated “ Kegels ” (pelvic floor contractions) can be helpful in the short term, especially early postpartum (eg. within the first 48hrs) to improve the control and awareness of the muscle. However, when performed by already hypertonic muscles, Kegels can lead to an even tighter pelvic floor and cause more serious problems to occur throughout the body. Most people with pelvic floor issues are not simply suffering from muscle weakness, but rather from a  tightness  or  shortening  of the pelvic floor muscles (See  Too Long, Too Short or Just Right?  for more info) .  Most often, the muscles need to be relea...
Read more

What's the big deal about walking?

Image
Turns out that walking is a pretty big deal and is vital for the function of our pelvic floor muscles. Using your own two legs to get around also has unique and widespread benefits throughout the body compared to other forms of exercise such as cycling, swimming, running and even the elliptical or stair climber.  Walking promotes: Bone Mineral Density (preventing osteoporosis)   by repetitively  loading the bones of the lower body and spine in a vertical manner with vibrations from the heel striking the ground Cardiovascular Health by recruiting every single muscle in the body from the small muscles in your feet to your core, shoulders and ribs for optimum innervation and circulation.  Weight Management  as your body is able to burn more fat at moderate, rather than high intensities and heart rates Musculoskeletal Health with a natural frequency and loading to help nourish, rather than burn through the cartilage in the knees and hips and of...
Read more

Post-Natal Pelvic Care and Return to Exercise

Image
Congratulations on your new baby and welcome to a whole new world that revolves around that one tiny bundle of joy! In the wonderful mayhem of new motherhood, it can be easy to forget about you  and the amazing feat that your body recently performed.  In the interest of your immediate and longterm pelvic health, here are some helpful tips for after you've had your baby: Early Post-Natal 0 - 10 days Rest and get sleep when your baby does! Cooling ice to perineum can help with healing and discomfort. This should be used with layer of cloth between skin and cold for a maximum of 10-12mins on and at least 20mins off before re-applying. (You can also use a wet pad that has been put in the fridge/freezer). Gentle  pelvic floor contractions can help decrease perineal swelling. These do not have to be super-strong and are safe to do even if you have stitches. Even if you don’t initially feel the contraction, still try to visualise the muscles working. Ensure yo...
Read more

Restorative Exercise Specialist

Image
Exciting news! About a year ago, I discovered something that has now changed the way that I treat and educate my patients, as well as the way that I personally move and live.  Having seen with my own eyes the increase in young women (including teenagers) with pelvic health issues, as well as reading the literature and worrying statistics about the rapid increase of pelvic floor dysfunction (PFD), I became very interested in the "Why". W hy does it seem to be more common in Westernised cultures (regardless of access to some of the best health care systems in the world), why  is something as natural as childbirth so difficult, and  why are we seeing PFD in younger and younger populations.  Katy Bowman's awesome blog and her early work with Pelvic Floor Dysfunction got me hooked and helped open my eyes to the bigger picture of the human body and its environment. For a long time, treatment for pelvic floor issues (such as incontinence, prolapse and prepar...
Read more