Post Natal

One of the first things we do in our assessments is look at how your posture is faring. Why? Our bodies and posture go through huge transformation throughout pregnancy and childbirth. All of your muscles and ligaments, which have softened and stretched to accommodate your bub, usually take some months post delivery to recover. Tummy muscles can also separate and the connective tissue through the midline can become stretched, causing something called diastasis rectus abdominus (DRA).

When the pelvis is tilted forward or back (think ‘butt tucking’ or ‘butt sticking out’ J-Lo style!) then the alignment with our spine, pelvis and rib-cage is compromised. This can throw everything out of whack, causing pain and constricting the breath.

All of this lengthening and weakening of our abdominal muscles can affect the control of our pelvic floor, spine and pelvis and depending on the level of trauma during birth, there can be varying degrees of perineal (pelvic floor) pain. This weakening or pain can happen whether you had a vaginal or C-section, and can depend on how long you pushed for or if you had any birthing injuries. Sounds fun!

Following your amazing, world class feat of having your baby, things may feel pretty funky for six to eight weeks. How funky? Well, you may feel like your bottom is falling out and not know how you should sit or stand – both of which could be painful. Because of your shocked pelvic floor muscles, controlling when you fart, wee or poo might be interesting, and you might find yourself unable to stop going to the loo. If you’ve had a C-section, you might have pain in your tummy or around your scar when you move, laugh or cough, while your hips or lower back may also be suffering. Your bubba isn’t going to carry itself, so all that breastfeeding / bottle feeding and carrying can cause pain in the arms, shoulders and neck.

A lot of these problems can be resolved when you restore your posture to its equilibrium, restore the breath, and some simple tips and tricks to get through the day to day tasks. After we get your posture sorted, we then create a tailored exercise program for you that will slowly progress from static postures to dynamic movement. Please don’t rush off to the gym until you have your foundations sorted – otherwise, issues can raise their ugly snout later on down the track. You want to learn how to get strong and happy in a safe and supported way.

A lot of women ask us what is the first step towards healing when they’ve had a baby. They’re often surprised to learn, it’s ALL about the breath. Restoring the breathing mechanics after pregnancy is always the first step, as your growing baby has very helpfully redesigned the position of the diaphragm and the rib cage. Without the right sort of breathing, other rehab on diastasis rectus abdominus or the pelvic floor muscles is null and void. Breathe, baby breathe!

The pelvic floor and the diaphragm work in a piston like movement, moving up and down with your breath. On your inhale the rib-cage and stomach expands, the diaphragm lowers and the pelvic floor chillaxes. On your exhale the rib-cage and stomach softens, the diaphragm ascends and the pelvic floor elevates slightly.

Breathing right is the first step towards restoring our posture and our pelvic floor, getting the diaphragm and pelvic floor to work in synergy. Often, gentle hands on massage and myofascial release from our physiotherapists is the first step to get rid of any restrictions so our new mums are ready for breathing well, functional movement and getting their strength back.

Breathing chills us out, gives us energy and is our life force. When we breathe shallowly from stress, because of being squished from growing a baby, or breathe only in our bellies, we aren’t using the healing properties of breath to its full potential. If you’re popping up or flaring through the ribs, or if you’ve got a hypertonic (overly tight) rib cage, then everything else is affected. The body is a wonderful set of dominos, and the ripple effect is a biggie!

Oh it feels good to run again post birth however over the 9 months that it takes to grow a baby you will have changes in your rib position, pelvis position, foot arch structure, pelvic floor and abdominal muscles just to name a few which can change your running technique and place increased stress on some structures.

During running the ground reaction forces travel through the body placing increased load on the pelvic floor and its associated structures causing stretching of the structure over time. This is increased if these structures are already in a weakened state…but never fear…there are many changes or supports we can offer such as pessaries to help support the pelvic organs and improve continence control

Our running analysis is performed by an exercise scientist and pelvic health physio; Ingrid Vollweiler. These assessments provide a comprehensive evaluation of your structural changes post birth, pelvic floor status, breathing and running technique via real time feedback using smartphone and tablet apps.

Ingrid will identify possible reasons for leakage, heaviness, pelvic pain, other structural pain, risk of injury and areas for potential improvement in speed and efficiency. You will be given a specific exercise program and plan for your individual needs.

Ladies, we know that you want to return to exercise and movement ASAP following the delivery of your baby. We want that for you, too. The most important thing you can do however, for your own health and wellness, is to give yourself some time to heal and come in for a proper assessment to understand your pelvic health, before hitting the gym or pounding the pavement. With Pelvic Solutions on your side, you can take the right strategies moving forward to get you back to exercise safely and with support, to ensure no lasting damage and that all pelvic organs are where they should be. We want you empowered and confident – and that sometimes takes a little time. Whether you had your baby eight weeks or eight years ago, we can give you the tools and techniques to really understand your body and set up for success.

Many women put up with leaking during running or high impact sports and think it’s normal.  Although it is common, it’s never normal. There is plenty that we can do to ensure a safe return to exercise.

A prolapse diagnosis can be a hugely emotional moment for women. This is an area that still carries a lot of stigma and shame, and we’re so passionate about breaking down the walls around this topic and empowering women to make choices that give them their lives back. A prolapse is not a death sentence to a normal life – there are so many treatment options available to you and we can help you make informed choices towards feeling like you have your life – and body – back under control.

A prolapse often feels like a vaginal bulge or presents as pelvic/ perineal pressure or as lower back ache. There are loads of measures we give on how to help with your symptoms and we urge you to know that surgery does not have to be the first port of call.

Basically, we need to increase support from below the pelvic organs and reduce downward pressure from above the pelvic organs.  We have to make sure the bowels are working well and the bladder and bowel is emptying properly.

We can also provide support devices such as pessaries if indicated, which help support the bladder, uterus and bowel if they’ve dropped a bit. We can give you advice on appropriate exercise, when to rest with feet elevated in the middle of the day, management of constipation and respiratory conditions, weight loss and advice on avoiding / safe lifting.

Our post natal exercise and education classes are a unique blend of carefully selected exercises to safely build strength, stability and flexibility and the information you need to know about post natal life such as incontinence, nutritio nand hydration to heal, bowel care, diastasis recovery, restorative breathing, how to get a power house pelvic floor, and guide back to intimacy as well as higher intensity sport. Our physio-led classes are tailored to the individual.

These holistic classes have been designed by expert pelvic health physiotherapists and an exercise scientist to assist and empower women to gain confidence in their bodies and return to full strength and fitness safely. We understand the impact pregnancy and birth have on the body and how to best support you in healing.
The intention of these classes are to provide you with the knowledge and techniques you need to care for your body during pregnancy and after birth. We know the important tips, tricks, and techniques to stay healthy, strong and safe during pregnancy, and recover faster after birth without leaks, pain or pressure into the pelvis.

Each class will be individually thought out with medically proven exercises focusing on alignment, core strength, mobility and relaxation. Classes will benefit clients with abdominal muscle separation, prolapse, pain and other pelvic health problems.