Hills Pelvic Health

07/10/2026

Coming to Hills Pelvic Health? 👋
Here’s the easiest way to find parking.

Head around behind Domino’s, up the ramp to the rear parking area, then follow the walkway through to our front entrance in Central Mall. We’re located inside Barnes & Co 🌿
📍 Hills Pelvic Health, Kalamunda

05/10/2026

10/09/2026

R U OK? DAY 💛

A simple conversation can make a big difference.
At Hills Pelvic Health we know that looking after your physical health is only part of the picture.

Pain, discomfort, injury or limitations can affect so much more than how your body feels — they can impact your mood, confidence, sleep, work, relationships and overall wellbeing.

While we’re here to provide physiotherapy care, we’re also here to listen.
If something is affecting you, please know that you’re always welcome to have a chat with us during your appointment.
Today, and every day, let’s check in with the people around us.

08/09/2026

Happy World Physiotherapy Day 🌿

Today we celebrate our wonderful pelvic health physiotherapist and the knowledge, compassion and understanding she brings to every appointment.

We’re proud to provide a safe and supportive space where our clients feel heard, empowered and more confident in their bodies. 🤎

11/08/2026

Not all pelvic floor problems need pelvic floor strengthening.

Some do.

But some don't.

Think about...
A pelvic floor that struggles to relax when you're trying to wee or poo.
A pelvic floor that painfully spasms during in*******se.
A pelvic floor that is constantly tense and irritable, contributing to bladder urgency or pelvic pressure.

Your pelvic floor needs to be able to contract... but it also needs to be able to relax, lengthen and coordinate properly.

So if you're experiencing pelvic floor symptoms, doing more kegels isn't always the answer.

There's more to good pelvic floor treatment than just strengthening.

If you're struggling and want some guidance, get in touch 💚

www.hillspelvichealth.com.au

25/06/2026

📣 Hey men — yes, you. This one's for you.

Pelvic health physio isn't just for women post-birth. Men have a pelvic floor too, and when it's not working well, it can affect a lot more than you'd think.

Here's where we can help:

🔵 PROSTATE SURGERY (pre & post)
Preparing your pelvic floor BEFORE surgery can make a real difference to your recovery. Post-op, physio can help get your continence back on track sooner — because leaking when you laugh, cough, or get up shouldn't just be something you put up with.

🚽 BLADDER ISSUES
Running to the toilet every five minutes? Getting up multiple times at night? Leaking before you make it? These are common — but they're not something you just have to live with. We can help.

💩 BOWEL ISSUES
Straining, incomplete emptying, urgency, or leakage — bowel problems can seriously affect quality of life, and most men never mention them to anyone. You can mention them to us. No judgment, just help.

The pelvic floor doesn't care about gender — and neither do we. 💙

www.hillspelvichealth.com.au

21/06/2026

Progress isn't linear.

There will be good days and hard days. One step forward, two steps back. Big leaps, baby steps, and everything in between.

Healing doesn't follow a straight line—and that's okay. Keep showing up for yourself, one day at a time. 💚

17/06/2026

🌸 C-SECTION RECOVERY TIPS — for the early weeks postpartum 🌸

🛏️ GETTING IN & OUT OF BED — THE LOG ROLL
Avoid sitting straight up! Instead:
→ Roll onto your side first, keeping your body as one unit
→ Lower your legs off the edge
→ Use your arms to push yourself up to sitting
This takes pressure off your incision. Reverse to lie back down.

🤧 SUPPORTED COUGH OR SNEEZE
A cough or sneeze can feel terrifying post-CS — but supporting it will help
→ Place your hands, a small pillow, or a folded blanket firmly over your incision site
→ Apply gentle pressure before and during the cough/sneeze
This supports the surrounding tissues and eases that sharp sensation.

🫁 DEEP BELLY BREATHING
→ Sit or lie comfortably and place one hand on your belly
→ Breathe in slowly through your nose, letting your belly rise into your hand
→ Exhale gently through your mouth, feeling your belly soften
→ Aim for 5–10 breaths, a few times a day

🧘 GENTLE MOVEMENT
Once you're comfortable (often from day 1–2), gentle movement can begin:
→ Knee rolls: lying on your back with knees bent, slowly let both knees drift side to side — only as far as feels comfortable
→ Trunk rotation: sitting upright, gently rotate your upper body side to side, arms relaxed
→ Gentle walking: start with short walks around the ward or at home. Build up slowly in 5 miute increments
Move slowly and within a pain-free range

🩹 COMPRESSION FOR COMFORT
Gentle compression can reduce swelling and provide relief:
→ Tubigrip (worn doubled over the lower abdomen) is a great option
→ High-waisted compression leggings can also work well once tolerated

🖐️ EARLY SCAR DESENSITISATION (not scar massage — that comes later!)
Your scar area may feel numb, tingly, or hypersensitive. Gentle desensitisation can help:
→ Start by simply looking at your scar — normalising its appearance is step one
→ Lightly touch the skin AROUND (not on) the scar
→ Gradually introduce different textures — soft fabric, a cotton wool ball, a dry flannel

Recovery is not a race. Small steps, one day at a time. You've got this, mama 💚

www.hillspelvichealth.com.au

25/05/2026

15/05/2026

The six week check — it's more than you might think. 🤍
Here's what we actually cover:
🤍 Your story — your pregnancy, birth and recovery history, because every experience is different and the details matter
🤍 Pelvic floor assessment — strength, coordination, relaxation and a prolapse check, so we have a clear picture of where you're really at
🤍 Abdominal assessment — including checking for any abdominal separation and how your core is recovering
🤍 Bladder and bowel screen — leakage, urgency, constipation
🤍 Scar assessment — whether you have a perineal tear, episiotomy or caesarean scar, we assess for pain, sensitivity, stiffness and discomfort
🤍 Musculoskeletal check — pelvis, back, hips, wrists — because birth and new parenthood are surprisingly hard on the whole body
🤍 Return to intimacy — practical advice and management if you're experiencing pain, discomfort or anxiety around returning to in*******se
🤍 Return to exercise guidance — so you can get back to the things you love safely and with confidence
🤍 An individualised recovery plan — because your recovery is yours, and it should be treated that way
The ideal time is between 6 and 12 weeks postnatal — but it's never too late, no matter how long ago you gave birth. And if you're experiencing symptoms or concerns before that six week mark, please don't wait. We can start supporting you sooner.
Your recovery deserves more than a checkbox. 💚
ww.hillspelvichealth.com.au