Powerful Pelvis Physio

Powerful Pelvis Physio | Women’s Health & Pelvic Physio
| Pregnancy • Postpartum • Peri/menopause
| Mum of 2 🤍
| Pelvic floor & core — made simple

Day 3 of Jean Hailes Women’s Health Week is TO REST 😴And I think this is such an important one.As women, we’re often ver...
09/09/2026

Day 3 of Jean Hailes Women’s Health Week is TO REST 😴

And I think this is such an important one.

As women, we’re often very good at focusing on what we need to do next — another workout, another job, another appointment, another thing for the kids, another thing to tick off the list.

But rest is part of health too.

Rest supports recovery, energy, mood, pain regulation and our ability to keep showing up consistently.

And importantly, rest doesn’t always mean getting eight perfect hours of sleep.

For many women, especially during pregnancy, postpartum, breastfeeding, perimenopause or periods of high stress, sleep can be completely outside of your control.

So sometimes rest looks smaller.

Ten minutes lying down.
Going to bed a little earlier.
Skipping the workout when your body needs it.
Asking for help.
Doing less without feeling guilty about it.

You don’t have to earn rest.

Sometimes giving your body space to recover is one of the most productive things you can do.

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Women’s Health Week — DAY 2: **TO MOVE** 🏃‍♀️One of the biggest things I want women to know about pelvic health?**Your p...
09/09/2026

Women’s Health Week — DAY 2: **TO MOVE** 🏃‍♀️

One of the biggest things I want women to know about pelvic health?

**Your pelvic floor should help you move — not stop you from moving.**

If you leak when you run, feel heaviness when you lift, get urgency during exercise or experience pelvic pain afterwards, the answer isn’t automatically:

❌ Stop running
❌ Stop lifting
❌ Avoid impact
❌ “Just be careful”

Sometimes we need to modify things while we work out WHY those symptoms are happening.

That might mean changing your load, impact, volume or technique while also improving pelvic floor coordination, strength, mobility and overall capacity.

And movement doesn’t have to mean a 60-minute workout.

Walking counts.
Strength training counts.
Pilates counts.
Running counts.
Playing with your kids counts.
Ten minutes counts.

**Movement should fit into your life — not require your life to fit around exercise.**

And if pelvic floor symptoms are stopping you from doing the movement you love, that’s worth getting assessed.

#

WomensHealthWeek WomensHealth PelvicHealth PelvicFloorPhysio PelvicFloor WomensHealthPhysio ExerciseForWomen

Women’s Health Week — DAY 1: TO FUEL 🍓And here’s your reminder that nutrition and pelvic health are much more connected ...
08/09/2026

Women’s Health Week — DAY 1: TO FUEL 🍓

And here’s your reminder that nutrition and pelvic health are much more connected than you might think.

What we eat and drink can influence our bowels, bladder, bones, muscles, energy levels and even our experience of pelvic pain.

For me, some of the basics I talk about regularly in pelvic health physio are:

🥝 Enough fibre to support regular, easy bowel movements
💧 Enough fluid — without constantly restricting because you’re worried about your bladder
🥚 Enough protein to support muscle health and recovery
🦴 Calcium + vitamin D to support bone health, particularly as we move towards menopause
🍽️ And importantly… eating ENOUGH.

Because looking after your health doesn’t need to mean a perfect diet.

Sometimes it’s simply asking: am I actually giving my body what it needs?



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02/09/2026

If you feel like your bowel movement gets “stuck” or you never quite empty properly, splinting can sometimes help.

Splinting simply means using your hand or fingers to give the va**nal wall or perineum a little extra support while you open your bowels.

This might look like:

👉 External splinting — applying gentle pressure through the perineum (the area between the va**na and a**s) to help support the bowel and guide stool out.

👉 Internal splinting — placing a clean finger inside the va**na and gently supporting the va**nal wall while you empty your bowels.

Why can this help?

If the va**nal wall is dropping or bulging with pressure — such as with a posterior va**nal wall prolapse/rectocele — stool can sometimes sit in that pocket rather than moving straight out.

Supporting the wall can reduce that “pocket,” give you something to push against and make emptying easier — often with less straining.

And yes, splinting is a real pelvic health strategy. It’s not weird, and you’re definitely not the only person doing it.

But if you regularly need to splint, feel va**nal bulging, have incomplete emptying or spend a long time straining on the toilet, it’s worth getting assessed by a pelvic health physio.

There may be more we can do to improve your bowel mechanics, stool consistency, pelvic floor relaxation and prolapse support.

Save this one — because nobody teaches us this stuff. 🤍

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If your prolapse feels worse some days, it does not automatically mean your prolapse has gotten worse.Prolapse symptoms ...
02/09/2026

If your prolapse feels worse some days, it does not automatically mean your prolapse has gotten worse.

Prolapse symptoms can fluctuate a LOT.

You might notice more heaviness, pressure or bulging after:
• constipation or straining
• a long day on your feet
• lots of lifting
• coughing or sneezing
• holding your breath during exercise
• running or jumping
• your period
• a particularly tiring day

That increase in symptoms is often your body telling you that the load exceeded what your pelvic floor could comfortably manage that day — not necessarily that you’ve caused damage.

And this is important:

The goal of prolapse management is not to avoid lifting, running, exercise or living your life.

It’s to improve your pelvic floor function, bowel habits, strength, breathing and pressure management so your body can tolerate more with fewer symptoms.

If your symptoms tend to flare, start looking for patterns rather than immediately panicking that you’ve made things worse.

Save this one for the next day your prolapse feels a little more noticeable 🤍

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31/08/2026

If you feel like your poo gets “stuck,” you don’t fully empty, or you have to strain a lot — a prolapse, particularly a posterior wall prolapse, may be contributing.

One technique that can help is called splinting.

Splinting means gently supporting the va**nal wall or perineum while you open your bowels. This can help support the re**um and make it easier for stool to pass, with less straining.

A few other things that can help:
• feet supported on a stool
• lean forward
• keep your belly relaxed
• breathe out rather than hold your breath and push
• aim for soft, easy-to-pass stools

If you are regularly needing to splint, feeling a va**nal bulge, or struggling to empty your bowels, it’s worth seeing a pelvic health physio for an individual assessment.

Splinting can be a really useful tool — but we also want to work out why you need it.

BowelHealth ConstipationHelp PelvicFloorDysfunction WomensHealthPhysio PelvicFloorTips PoopingProblems PelvicHealthPhysio WomensHealth ProlapseAwareness BetterBowels

As my second baby turns one, I’ve been reflecting a lot on this past year.And one thing that really stands out is that t...
25/08/2026

As my second baby turns one, I’ve been reflecting a lot on this past year.

And one thing that really stands out is that the hardest part for me wasn’t the newborn stage.

For me, somewhere around 6 months postpartum, my mental health took a huge dive. Those months between about 6–10 months were incredibly hard.

By that stage, life had moved on. The newborn bubble was gone. From the outside, I probably looked like I had it together.

But I was exhausted, overwhelmed, touched out and struggling.

And it made me realise how much support we give mothers in those first few weeks… and how quickly that support can disappear.

Mothers still need mothering. Even when their babies are getting bigger.

So check on your mum friends. Not just at 2 weeks postpartum. Check on them at 6 months, 9 months, one year and beyond.

And sometimes instead of asking “How can I help?”, just do the thing. Bring the meal. Take the kids. Drop off the coffee. Send the message that doesn’t need a reply.

It can mean more than you realise. 🤍

And to the mums — what helped you most, or what do you wish someone had done for you?

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Before becoming a pelvic health physio, I understood C-sections clinically.After having two of my own, I understood them...
19/08/2026

Before becoming a pelvic health physio, I understood C-sections clinically.

After having two of my own, I understood them completely differently.

Recovery isn’t just about your incision healing. It’s about rebuilding confidence in your body, reconnecting with your core and pelvic floor, and understanding that healing continues long after the 6-week check.

I see so many women who are told they’re “all good” at six weeks, yet they’re still dealing with weakness, pain, leaking, or uncertainty about exercise.

That doesn’t mean you’ve failed.

It means your body deserves rehabilitation, just like after any other major surgery.

Whether you’ve had one C-section or several, it’s never too late to work on your recovery.

❤️ Save this post for later, and share it with another mum who needs to hear it.

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