Mar 2, 2017 05:45pm

By Sarah Parker

Under exercise, health, Pelvic floor, postnatal, incontinence, pelvic organ prolapse, postnatal exercise, posture, pregnancy & pregnancy exercise

5 min read

How you can help your pelvic floor

I was asked by someone this week about rehabbing the pelvic floor post birth, in preparation for getting back to running. I was so pleased that she was aware of the importance of taking her time - things keep popping up in my timeline about postnatal classes where people are running with buggies, skipping and even doing jumping jacks! All of this can have a deleterious effect on the pelvic floor and continuing to overstress a weakened pelvic floor can lead to prolapse.

However taking your time, …

Mar 2, 2017 05:45pm

By Sarah Parker

Under exercise, health, Pelvic floor, postnatal, incontinence, pelvic organ prolapse, postnatal exercise, posture, pregnancy & pregnancy exercise

5 min read

Aug 11, 2016 01:31pm

By Sarah Parker

Under health, Pelvic floor & postnatal

2 min read

Heal your diastasis with food!

I really enjoyed listening to a webinar from Jessica Drummond of the Integrative Women's Health Institute last week.

One of the sections that I was particularly interested in was on postnatal soft tissue and wound recovery - applicable particularly for those with diastasis or a c-section and perineum wound.

My advice nutritionally has always been to use bone broth either in soups or gravies but her information will give you a few more tools to use!

Eating foods that are high in collagen can help t…

Aug 11, 2016 01:31pm

By Sarah Parker

Under health, Pelvic floor & postnatal

2 min read

Jun 30, 2016 04:35pm

By Sarah Parker

Under exercise, Pelvic floor, postnatal, postnatal exercise & return to exercise

4 min read

When can I run again?

If you search the internet for the answer to starting running again after baby you may well be confused by the information out there. There are some people who are back to their normal regime way before 6 weeks postpartum, others who advocate avoiding all sorts of exercise. So what's right for you?

First up you shouldn't return to formal exercise until 6 weeks postnatal (8-10 if you've had a caesarean) and you should be getting the all clear from your doctor, although I know some doctors wait t…

Jun 30, 2016 04:35pm

By Sarah Parker

Under exercise, Pelvic floor, postnatal, postnatal exercise & return to exercise

4 min read

Jan 19, 2016 02:49pm

By Sarah Parker

Under Pelvic floor, postnatal, bladder health & incontinence

3 min read

Incontinence Part 2

November was national incontinence and bladder health awareness month in the U.S. As lots of the training resources I use come from there it seemed an ideal time for me to bang on about my favourite subject again!

I've already covered stress incontinence, which is the most prevalent

/stress-incontinence/

But there are other types as well. And bear in mind incontinence isn't just urine, it can also be faecal

Stress - leaking due to a change in pressure on the bladder eg jumping, running, sneezing,…

Jan 19, 2016 02:49pm

By Sarah Parker

Under Pelvic floor, postnatal, bladder health & incontinence

3 min read

Oct 16, 2015 03:43pm

By Sarah Parker

Under Pelvic floor

4 min read

Stress Incontinence

So last week a blog was doing the rounds on some of the Facebook pages I follow. It was talking about the incidence of urinary incontinence in exercising women.

There are various types of incontinence. Stress incontinence is the most common (1 in 3 women) and is where you leak urine when exercising but also when laughing or coughing. It's due to the weakened pelvic floor not being able to withstand an increase in intra-abdominal pressure.

What I found particularly interesting in this write-up w…

Oct 16, 2015 03:43pm

By Sarah Parker

Under Pelvic floor

4 min read

Sep 6, 2015 03:46pm

By Sarah Parker

Under exercise, Pelvic floor, Pilates, postnatal, prenatal, back pain, pelvic girdle pain, PGP & pregnancy

5 min read

A Pain in the Bum - Pelvic Girdle Pain

Pelvic girdle pain (PGP), sometimes known as Symphysis Pubis Dysfunction (SPD) or SI Joint Pain - can be felt in the back, bum, legs and front of pelvis.

It’s a common problem in pregnancy – 20% of pregnant women get it, although it can be as much as 50%. But remember common does not mean normal - so you don't have to just put up with it! The good news is that it does tend to clear up after pregnancy – only 7-8% women still have a problem postnatally. But how you deal with it in pregnancy wil…

Sep 6, 2015 03:46pm

By Sarah Parker

Under exercise, Pelvic floor, Pilates, postnatal, prenatal, back pain, pelvic girdle pain, PGP & pregnancy

5 min read

Jun 23, 2015 12:37pm

By Sarah Parker

Under health, Pelvic floor, Pilates, breathing, core strength & relaxation

2 min read

take a deep breath

I wanted to talk about breathing this week. For something that should happen automatically, it's often the hardest thing to get right! Most beginners starting off with Pilates struggle with the breathing. It's ok not to get it, as long as you breathe! But if you do get it, it is integral to proper form, pelvic floor health, core strength and general well being.

One of the reasons people feel so relaxed in Pilates classes is because of the focus on thoracic (or rib cage) breathing. Day to day we …

Jun 23, 2015 12:37pm

By Sarah Parker

Under health, Pelvic floor, Pilates, breathing, core strength & relaxation

2 min read

Feb 10, 2015 03:02pm

By Sarah Parker

Under Pelvic floor, Pilates, postnatal, kegels, pelvic organ prolapse, postnatal exercise & pregnancy exercise

3 min read

Pelvic Organ Prolapse

Pelvic Organ Prolapse (POP) is a secretive, not often talked about thing. And yet last week every single day I ended up speaking with people about their prolapse so it just seemed destined that that is what I would write about today!

Prolapse is the descent of one or more internal organs that then push into the vaginal wall. There are different stages – mild, moderate to extending outside the body. There are many symptoms, many of which could be attributed to other ailments.

Urinary incontin…

Feb 10, 2015 03:02pm

By Sarah Parker

Under Pelvic floor, Pilates, postnatal, kegels, pelvic organ prolapse, postnatal exercise & pregnancy exercise

3 min read

Feb 3, 2015 12:00pm

By Sarah Parker

Under Pelvic floor, Uncategorized, postnatal exercise, pregnancy exercise & prolapse

2 min read

The Knack - pelvic floor health

Do you sneeze wee? You need the Knack!

I was listening to an interview with acclaimed women's health physiotherapist Michelle Lyons last week and was surprised to learn that going from seated to standing puts more pressure through the pelvic floor than lifting a 20lb weight! Bearing down on the pelvic floor that many times throughout a day could lead to, or worsen, pelvic floor disorders - such as incontinence and prolapse.

I have been working on correct standing technique with my pregnancy class…

Feb 3, 2015 12:00pm

By Sarah Parker

Under Pelvic floor, Uncategorized, postnatal exercise, pregnancy exercise & prolapse

2 min read

Jun 7, 2013 12:47pm

By Sarah Parker

Under postnatal, diastasis, exercise, Pelvic floor & postnatal exercise

5 min read