Perineal tearing during a vaginal delivery can have varying levels of severity, and each woman’s tissue heals differently. While most perineal tearing heals on its own with stitching, there are times when the body can over heal and develop an excess of tissue at the...
Just had a baby and wondering when you can get back to your high intensity workouts? We get it. Finding low impact HIIT exercises postpartum is slow and steady. What is High Intensity Interval Training (HIIT)? High Intensity Interval Training (HIIT) consists of...
Welcoming a child into the world can be one of the most magical experiences that we have as human beings. After all, it’s a miracle of life! But there is one aspect of being a new parent that we aren’t talking about enough. That’s the mental turmoil...
You want me to massage what?!? “Vagina massage” and other types of pelvic floor massage can be beneficial during pregnancy. Perineal Massage The perineum is the area between the vaginal opening and your butt hole (anus). Massaging the perineum during the...
Stretches to prepare for labor and pregnancy Doing stretches to prepare for labor is beneficial for your body during pregnancy. It also helps improve blood flow! Stretching keeps your muscles in good condition, especially those related to your posture. These include...
Womanly Art of Breastfeeding by Diane Wiessinger, Diana West, Teresa Pitman Dedicated to supporting nursing and expectant mothers, the internationally respected La Leche League has set the standard for educating and empowering mothers in this natural art for...
Folks. Lend me your ears. (Or vaginas rather.) I know firsthand how fun it is to pack a hospital bag for your labor and delivery. The anticipation. The wanting to be ready at a moment’s notice. The packing and repacking as the nesting feelings kick in. Gushing over...
A topic often under-discussed is how breastfeeding or pumping affects your pelvic health and how estrogen plays into it. I want to shed some light on changes after childbirth and how breastfeeding or pumping affects your pelvic health. During pregnancy, you have...
Perineal scar tissue forms in the perineum, the area between the anus and the vagina. It can result from various factors, including episiotomy during childbirth, tearing, surgical procedures, or injuries in the perineal region. Perineal scar tissue massage offers a...
Two Easy Solutions for Pelvic Pain During Pregnancy One of my biggest tips during pregnancy is to be proactive and wear pelvic supports for pregnancy as needed. Taking care of your body (and vagina) can make it pregnancy a much more comfortable and enjoyable...
What is mommy wrist? There are many familiar terms for postpartum symptoms. You likely have heard of “mummy tummy” and “sneeze pee.” But, have you also heard of “mommy wrist?” It’s a term for symptoms of De Quervain’s Tenosynovitis. It is a type of tendonitis and...
During my pregnancy, I knew I wanted to breastfeed my son. I read the books, bought the supplies, had the breastfeeding pillows, salves, and shirts, and had the pump, rocking chair, and ice packs. I was ready for sore nipples and sleepless nights. However, I was not...
Currently in the United States, 6 week postpartum checkups only last about 10 minutes. They often entail a brief internal exam and conversation about future birth control plans. You’ll likely get an “all clear” from your doctor to return to activity as usual....
Returning to work as a nursing or pumping mom can be stressful. As a postpartum working mom, I walked out of the house every morning looking like a bag lady. I had my work bag, lunch bag, kids’ school bag, and breast pump bag. Then I’d arrive at work and realize I had...
If you’ve had it, then you know what I’m talking about. Symphysis pubis dysfunction (SPD), also known as pubic bone pain, feels like a sharp or shooting pain in your pubic bone or groin. This pain can occur when you roll over in bed, take a step, stand on one...
There are a lot of things no one tells you about motherhood – how exhausted you may be, how your priorities may shift, how you might get “mom thumb,” how you may pee your pants now (this is not normal), and most of all, how your body will change. ...
If you know us, you know we are huge advocates for pelvic floor physical therapy and women’s healthcare during pregnancy and postpartum. We are also huge advocates for pelvic floor physical therapy for ALL individuals. Why? Because we ALL have a pelvic floor! The...
Follow your instincts and breastfeeding will be a breeze. It’s natural and instinctual. HA! This is not the case for many mothers, including myself. I really had no idea how hard nursing was going to be for me. I prepared myself mentally and physically for a natural...
Ever heard the term lichen sclerosus? Don’t be shocked if you haven’t. Lichen sclerosus is rare, chronic inflammatory skin condition. It creates areas of white patchy skin and can be painful. The skin in the affected areas may also become more thin or frail, which can...
In this blog we’re talking about the pelvic floor and tailbone pain. Tailbone (also known as coccyx) discomfort is literally a pain in the butt! You may notice that simple, everyday activities become bothersome. Sitting can be extremely irritating, and you may...
Urinating Frequently? Here Is What To Do. Approximately 50% of women over the age of 65 have urinary leakage, and urinary leakage is one of the number one reasons for admission to a nursing home later in life! Many postpartum and even pregnant women experience...
Kegels. We all know the word. But do we really know what it actually, truly MEANS to do a kegel, and why do we even care? Wait – should you even be doing kegels? Kegels became the blanket approach for EVERYONE who reported any sort of bladder or bowel or pelvic...
A menstrual cup is a feminine hygiene product used as an alternative to tampons during your period. It can hold more blood than a tampon, and is reusable, making it more eco and financially friendly. But there is a bit of a learning curve in learning how to use a...
Yoni eggs, jade eggs, kegel balls…they have many different names, but most of them are similar in nature. So the real question is: are these things helpful or not? Do you need to be working out your vagina with these weighted balls to keep your pelvic floor healthy?...
What is meralgia paresthetica? Are you experiencing leg numbness during pregnancy? Are you frequently experiencing tingling or burning on your outer thigh? Does the lightest touch send you cringing? Do symptoms get worse after you’ve been standing or walking around?...
What does prolapse feel like? Wondering if you have it? Often, prolapse is treatable without surgery. It is likely you can find solutions with easy, at home pelvic floor prolapse exercises! But to know how to treat prolapse, we first have to understand what it...
Lube can be a great addition to sex for pleasure, decrease duration, or aid in vaginal dryness. But how do you know which lubes are smart choices and which ones you should stay away from? In this blog post we break down things you should keep in mind when trying to...
If you struggle with hemorrhoids, it’s possible pelvic floor dysfunction may be to blame. This is because the muscles of your pelvic floor and hemorrhoids go hand in hand. Because of this connection, there are some things you can do to prevent or resolve...
Let’s start with a quick quiz: Is pumping a burden or nuisance for you? Are you struggling with milk production, mastitis or clogged ducts? Do you need a pumping option that is FREE of cost? Are you pregnant and wanting to prepare for lactation? If you answered yes to...
I get a lot of questions about using the Peloton postpartum, with prolapse and during pregnancy. Can you use the Peloton during pregnancy? How can you safely use the Peloton during pregnancy? When can you use the Peloton after giving birth? I personally love my...
“I did not know there was physical therapy for THAT!” This is one of the most common responses I get when I tell people what I do. I am a Pelvic Floor Physical Therapist who treats muscles, tissues and nerves in the body. These play an important role in peeing,...
Do you have pelvic floor pain during sex? Sex should be enjoyable, pleasurable, and painless. It should not be painful… (unless you want it to be). If you experience pain, you may be wondering what’s normal, what’s not and what can help? First of all, know that you...
“Mom Butt” is the term for when you may notice your have a flat butt after pregnancy. So why does this happen? What contributes to those weaker, less shapely glutes? [Glutes, pronounced “gloots,” is short for ‘gluteals,’ the set of large muscles that make up the shape...
When discussing injuries sustained during childbirth, there is a lot of discussion about perineal tearing, prolapse, and diastasis recti. While these injuries are certainly cause for discussion, there’s a lesser known but fairly common birth injury we rarely hear...
What is a menstrual cup and how do I insert one? A menstrual cup, or period cup, is a feminine hygiene product used as an alternative to tampons during your period. Menstrual cups are silicone or rubber, flexible, and inserted into the vaginal canal to collect blood...
A Beginners Guide to The Anatomy of the Pelvic Floor I cannot tell you how many times patients say to me, “I had no idea the pelvic floor did all of that!” OR “Oh wow, I had no idea the pelvic floor was a group of muscles!” Even in the early years of my career I...
During the first weeks postpartum, my baby was inconsolable. And something didn’t feel right. I didn’t know if I was terrible at parenting, bad at breastfeeding, or bad at reading my baby’s cues. It was overwhelming. Turns out my baby wasn’t...
It’s important for new moms to be aware of postpartum hormonal changes. If you’re wondering when do hormones level out postpartum, this blog will guide you. In the moments following birth, many new mothers experience a range of emotions. These emotions can...
If you haven’t run to the bathroom in Target squeezing your butthole hoping you don’t poop your pants, can you even call yourself a mom?!? Kidding but seriously. If you have a hard time holding your poop in, whether it’s after childbirth or anytime, read the below...
Nothing beats returning home to your toilet after not pooping for four days during a trip. Not being able to poop on vacation is actually super common for a lot of people. If you’re wondering, why can’t I poop on vacation? here’s why, and what you...
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How to Take Great Care of Your Pelvic Floor
6+ Simple Tips to Prevent or Overcome Pelvic Floor Problems
Pregnant? Postpartum? Struggling with peeing or pooping probs? Experiencing painful sex? Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.
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5 Pelvic Floor and Core Exercises for C-section Recovery
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