Integrity Physiotherapy & Pelvic Health by Jagisha Sekhri

Integrity Physiotherapy & Pelvic Health by Jagisha Sekhri Informational page for Jagisha Sekhri's Physiotherapy and Pelvic floor therapy practice in Ottawa.

08/19/2026

Pelvic health isn’t a barrier to lifting heavy—it’s the foundation.
During perimenopause, tissue loading—lifting weights, building muscle, and challenging bones—isn’t optional. It is essential for preserving bone density, metabolic health, tendon resilience, and joint function as hormone levels shift.
Too often, the narrative around pelvic health suggests treating the body like it’s fragile: stop lifting, avoid impact, and stick strictly to low-intensity movement.
The reality? Pelvic health isn’t a barrier to lifting heavy, it’s the foundation that makes it possible.
1. The pelvic floor thrives under smart load: It is a muscular system designed to adapt, manage pressure, and support you during exertion, not shut down at the sight of a barbell.
2. Tissue loading is non-negotiable: Your muscles, bones, and connective tissues require progressive mechanical tension to stay strong through midlife and beyond.
3. It’s about coordination, not avoidance: With proper breathing mechanics, intra-abdominal pressure management, and progressive overload, you can protect your pelvic floor while lifting heavy.
You don’t have to choose between a healthy pelvic floor and a strong, resilient body. Train the floor, load the tissues, and keep lifting.

07/28/2026

Transitioning from Walking to Running? Don’t Forget Your Pelvic Floor! 🏃‍♀️
Ready to pick up the pace and transition from walking to running? Whether you’re returning to running postpartum, rebuilding after an injury, or taking on a new fitness goal, a gradual walk-to-run interval approach is the smartest way to keep your joints and pelvic floor safe.
Running generates ground impact forces of 2.5 to 3 times your body weight with every single step. While your lungs and legs are powering you forward, your pelvic floor and deep core are working as the internal shock-absorbing system keeping everything supported.
If you’ve ever felt leaking, pelvic heaviness, lower back stiffness, or hip tightness when you start jogging—that isn’t something you just have to “live with” or push through. It’s simply a sign that your body needs targeted load management.
How Pelvic Health Physios Help You Cross the Finish Line
At Integrity Physiotherapy & Pelvic Health, we help you build a solid foundation so you can run with confidence:
Dynamic Assessment: We test how your pelvic floor and core handle pressure under dynamic load—not just when sitting or lying down.
Single-Leg Stability & Strength: Running is effectively a series of single-leg hops. We evaluate your feet, calves, hips, and glutes to ensure force is distributed evenly.
Pressure & Breath Coordination: We teach you how to coordinate your breathing with your stride, preventing excess intra-abdominal pressure from straining pelvic tissues.
Customized Interval Progression: We design a personalized walk-to-run timeline tailored to your current baseline, helping you avoid the “too much, too soon” trap.
You don’t have to wait for symptoms to show up before getting checked out. Proactive pelvic health support ensures your return to running feels empowering, safe, and comfortable.
📍 Ready to get started? Book your pelvic health assessment with our team today! Call/ Text: 613-287-1320

07/25/2026

Unsure if our upcoming Free Pelvic Health Workshop is actually meant for you? Let’s do a 10-second check-in! 📋👇

When dealing with pelvic floor symptoms, heaviness, or pain, it’s completely normal to feel hesitant about attending a movement workshop. You might be asking yourself:

“What if I’m currently in active pain?”

“What if I haven’t worked out in months?”

“What if they make me do exercises in front of everyone?”

Let’s clear the air: This is a warm, seated, educational community event. You will not be asked to sweat, change into workout clothes, or perform exercises in front of a crowd.

Quick Self-Check: Are you…
[ ] Experiencing pelvic pressure, pain, or heaviness in daily life?

[ ] Leaking or hesitating when running, jumping, or lifting heavy?

[ ] Given a green signal to exercise, but still feel scared to push your limits?

[ ] Wanting to rebuild core strength safely without triggering symptoms?

If you checked off even one box, this workshop was designed specifically for you.

💡 What You’ll Get Out Of It:
🌿 Clear, non-intimidating answers on why pelvic floor/ pain symptoms happen.

🏋️ Practical movement frameworks to rebuild core stability at your own pace.

💬 A safe space to ask local pelvic health experts your personal movement questions.

📍 Where: Integrity Physiotherapy & Pelvic Health (307-C #206 Richmond Rd, Ottawa)

📅 When: Thursday, August 6, 2026 @ 6:30 PM

🎟️ Cost: FREE Community Event

⚠️ Space is kept intentionally small so everyone feels supported and heard.

📲 HOW TO REGISTER:

Text or call us today at 613-287-1320 with the word “WORKSHOP” to hold your seat!

07/24/2026

Told to “just do more Kegels” for pelvic pain, pressure, or leaking—but still feeling stuck? 🛑👇
Here’s a clinical truth that might surprise you: Kegels alone are rarely the full solution.
In fact, if your pelvic floor muscles are already tense, overactive, or unable to relax, endlessly squeezing them can sometimes make pain, pressure, or tightness worse.
Your pelvic floor doesn’t work in isolation. It’s part of a dynamic system that relies on:
🫁 Breathing mechanics (how your diaphragm and pelvic floor move together)
🏋️ Core synergy (how your abdominals, back, and hips support load)
🔄 Relaxation & lengthening (learning to let go before you contract)
Whether you’re experiencing active pain today, feeling nervous to move, or trying to safely return to gym workouts, understanding how your core system actually works is the first step to feeling in control again.
That’s exactly why we’re hosting a FREE, supportive community workshop!
🌸 What We’ll Unpack Live:
💡 Why traditional Kegels fall short—and what dynamic stability looks like instead.
🧘 How Pelvic Floor Physiotherapy & Clinical Pilates work together to calm symptoms and rebuild strength.
🛡️ Safe, practical ways to move and exercise without triggering pain or heaviness.
💬 Live expert Q&A to answer your personal movement questions.
👟 What to Expect: This is an educational, sit-down workshop! You won’t be asked to do high-intensity exercises in front of anyone. Come as you are, relax, and learn in a warm, welcoming space.
📍 Where: Integrity Physiotherapy & Pelvic Health (307-C #206 Richmond Rd, Ottawa)
📅 When: Thursday, August 6, 2026 @ 6:30 PM
🎟️ Cost: FREE Community Event
📲 HOW TO REGISTER:
Text or call us right now at 613-287-1320 with the word “WORKSHOP” to reserve your seat before space fills up!

Dealing with pelvic pain, hip pain, shoulder pain, back pain, heaviness, or leaking right now-and feeling terrified that...
07/22/2026

Dealing with pelvic pain, hip pain, shoulder pain, back pain, heaviness, or leaking right now-and feeling terrified that moving the wrong way will make it worse? ❤️‍🩹👇

First, take a breath: you do not have to just "live with it," and you do not have to figure this out alone.

Whether you are in active pain today, experiencing uncomfortable symptoms when you move, or feeling completely stuck on how to exercise safely... this room is open for you.

We are hosting a FREE, supportive community workshop designed to help you understand your body, calm the fear around movement, and build strength safely-step by step.

Do any of these sound like what you’re going through right now?
🔴 Experiencing pelvic pain, pressure, or heaviness in daily life or during exercise?

🔴 Dealing with leaking when you run, jump, lift, or even laugh?

🔴 Feeling uncertain or fearful about how to move or exercise without triggering pain?

🔴 Wanting to build core strength and body confidence, but not knowing where to start safely?

If you checked off even one box, this workshop was created specifically for you.

🤗 What We’ll Explore Together:

💡 Understanding the Root Cause: Why pain and dysfunction happen and how your body can heal.

🧘 Gentle, Dynamic Stability: How Pelvic Floor Physiotherapy and Clinical Pilates work together to rebuild core strength safely.

🏋️ Safe Progressions: Practical, non-intimidating ways to return to exercise without triggering symptoms.

💬 Live Expert Q&A: A safe, welcoming space to get answers to your personal movement questions.

📍 Where: Integrity Physiotherapy & Pelvic Health (307-C #206 Richmond Rd, Ottawa)

📅 When: Thursday, August 6, 2026 @ 6:30 PM

🎟️ Cost: FREE Community Event

⚠️ We are keeping seats limited so everyone feels supported and heard.

📲 HOW TO REGISTER:

Text or call us today at 613-287-1320 to save your spot. We can’t wait to welcome you!

07/13/2026

Any other Ottawa moms feel like their body is playing tricks on them since having kids? 🙋‍♀️
Hey everyone! I’m a local clinic owner, and I’ve been talking to so many moms in the area lately who are dealing with those annoying “hidden” postpartum issues. You know exactly what I mean, that nagging lower back ache that won’t go away, hip stiffness when you get off the floor, or that tiny bit of leak when you want to jump on the trampoline with the kids or head out for a run.
A lot of us are told “Oh, that’s just normal after having babies.” But honestly? Common doesn’t mean you just have to live with it!
To help out our community, our amazing physiotherapist, Devanshi, is hosting a day of completely Free 15-Minute “Core, Floor & Body Mechanics” Screens at our clinic.
It’s a super casual, zero-pressure check-in. Devanshi is an expert in both pelvic health and general aches and pains, and she’s fantastic at connecting the dots. She’ll look at how your body moves, how you’re carrying pressure when you lift or move, and give you a clear answer on why that hip or back keeps bothering you.
The Details:
📍 Where: Integrity Physiotherapy & Pelvic Health- Westboro
⏱ Time: Just 15 minutes (easy to slip into a busy schedule!)
💰 Cost: Completely free
Whether you had a baby 6 months ago or 6 years ago, you deserve to move without second-guessing your body.
Spaces are limited since it’s just Devanshi running them, so if you want to grab a spot for yourself (or a friend), drop a comment below or send us a text: 613-287-1320 and we’ll get you set up! ❤️

07/01/2026

🇨🇦 Happy Canada Day from Integrity Physiotherapy & Pelvic Health! 🍁
Whether you’re out hitting the trails, enjoying a backyard barbecue, or taking some well-deserved time to rest and reset, we hope your day is filled with joy, health, and great movement!
Our clinics are closed today so our team can celebrate with their families, but we’ll be right back to helping you feel your best tomorrow.
Wishing you all a safe and wonderful holiday! ❤️🤍
MoveWell

07/01/2026

Stop just ‘managing’ symptoms. Start understanding why. 👇
If you’ve been dealing with pelvic floor dysfunction, leaking, or core weakness, you’ve probably been given the same generic advice over and over again: “Just do more Kegels.”
But here is the truth that elite healthcare providers know: Kegels aren’t the answer for everything.
In fact, if your pelvic floor muscles are already tight, overloaded, or holding tension, endless gripping and squeezing can actually make your symptoms worse.
True healing doesn’t happen by treating a single muscle group in isolation. It happens when you look at the entire picture. Your breathing patterns, your hip mobility, your posture, and how your whole body transfers force,they are all deeply connected to your pelvic health.
That is exactly why I brought Devanshi Shah onto our pelvic health physiotherapy team.
When you book an assessment with Devanshi, you aren’t just getting an incredibly skilled, empathetic clinician who truly listens. You are getting our clinic’s signature, root-cause approach to care.
Behind the scenes, we don’t work in isolated silos. We collaborate, analyze complex cases together, and connect the dots that others miss. When you step into our space, you are fully backed by a collective powerhouse of clinical expertise dedicated to getting you real, lasting results.
You don’t have to just “live with” frustrating symptoms, and you don’t have to figure this out alone anymore.
✨ We are ready to help you take control of your health. Book your comprehensive pelvic health assessment with Devanshi today! Call/text: 613-287-1320 or DM us!

06/29/2026

Doing everything right in your training, but a nagging hip pinch, lower back ache, or bladder leaks keep holding you back? 🛑
Constantly stretching isn’t the fix. You might be missing your true anchor: how your deep core and pelvic floor manage pressure.
Think of your deep core as a cylinder (diaphragm on top, deep abs on the sides, pelvic floor at the bottom). If this system isn’t firing in sync during a run or lift, your body forces your lower back or hips to overwork.
Wake up the system before your next sweat session with this 5-minute pre-workout routine 👇
🟩 1. 360° Breath & Release (1 min): Inhale deeply, letting your ribs expand and pelvic floor relax. Exhale fully, drawing lower abs in and gently lifting the pelvic floor. Resets muscle length.
🟩 2. Bear Crawl Hold (1 min): On all fours, exhale to engage your core, and hover your knees 1 inch off the floor. Hold for 5–10 seconds while breathing. Builds reflexive stability.
🟩 3. Single-Leg RDL (8-10 reps/side): Stand on one leg. Hinge at your hips, sending your pelvis straight back. Press through your foot to stand. Trains hip and pelvic alignment.
🟩 4. Single-Leg Calf Raises (12-15 reps/side): Stand on one foot. Press straight up through the ball of your foot with control. Stabilizes the bottom of your kinetic chain.
Save this post 📌 and try it before your next workout to feel the difference!
✨ Stop pushing through nagging pain. At Integrity Physiotherapy & Pelvic Health, we find the root cause so you can train without limits. Call/text: 6132871320
to book an assessment at our Kanata or Westboro clinics!

06/22/2026

A beautiful weekend filled with fresh air, sunshine, and moments that make us smile! ❤️

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247 Keyrock Drive
Ottawa, ON
K2T0E1

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