Empelvic Physiotherapy

11/08/2026

Things that we notice ... BLADDER EDITION

1. Urinary Frequency
Normal is around 4-6 x per day, but this varies person to person (depending on fluid intake, exercise, environment ect.). Normal is not 3 x per hour.

2. Urinary Urgency
We all have the occasional dash to the toilet if you've delayed going, but this shouldn't be the norm.

3. Incomplete Bladder Emptying
You should feel completely empty after you've finished on the toilet, not like you need to head back there as soon as you start walking off.

4. Stress Urinary Incontinence
Particularly with things that put pressure on the bladder (e.g lifting, sneezing, a good laugh). You should be able to keep continent, even among your funniest of friends.

09/08/2026

This month the focus shifts on winding down Empelvic.

With only 4 weeks of clinics left (yikes) I'll be working with my clients to ensure we have a plan going forward for your care.

If you haven't got your appointment booked, or would like to ask about follow up - please send me a message. I'l be happy to help.

Still enjoying my garden (+ flowers) for the next month or so!

09/08/2026

Up to 9/10 first time mums delivering vaginally will experience some sort of tear, graze or episiotomy. So its common, like very common.

What actually helps? Perineal massage from ~34-35 weeks, warm compresses during pushing, and upright or side-lying positions are some researched options. Of course, even doing these things will not guarantee a perineal-trauma free birth as there are a lot more factors at play.

Post-birth there is also help available to ensure the scar is healing well and not causing you any discomfort, pulling or pain. A pelvic health physio is well placed to assess, treat and come up with a management plan suited to your goals.

Save this for your third trimester self !

07/08/2026

Spot some gym related pelvic floor + core red flags

It's important we get our loading right in the postpartum period.

Too much too soon can = bothersome symptoms

Note - return to gym postpartum will look different depending on birth factors, training history and general recovery. Someone who has been in the gym 4 x per week for 10 years will have a different journey back compared to someone who is just starting out (and btw any time is a good time to start!!).

If any of these sound like you, I would recommend touching base with a trusted health professional.

06/08/2026

Give me (and your pelvic floor) just 30 seconds of your time

⚪️ As you breathe in, your pelvic floor should relax and lengthen
⚪️ As you breathe out, it should gently lift up (but we are not trying to squeeze here)

This practice can be done anywhere, any time *

* just not driving pls

05/08/2026

A question that is often wondered before booking your first pelvic health physio appointment....

"Will I have to have an internal exam?"

An internal exam is the gold standard for assessing your pelvic floor directly - but it's not the only way to get you great care, and it's never something you have to do.

03/08/2026

My current postpartum exercise prescription.

These exercises focus on gentle core connection and pelvis control.

Individualised assessment is always best- and if it feels too easy, there is a chance it’s not being done with correct form 🫠

03/08/2026

Kinda

03/08/2026

29/07/2026

"Pelvic health isn’t just a postpartum consideration - it’s a lifelong one.
Hormonal changes through perimenopause and menopause can impact pelvic floor, bladder, bowel and bone density in ways that we often aren’t warned about."

My latest resource on long term pelvic health, taken from The Postpartum Rebuild Program.

An easy to follow, downloadable document that you can refer back on to ensure you are optimising your pelvic health for the long term.

Helping you address things before they become an issue.
Prevention is key.

Em