Liberate Physiotherapy

Liberate Physiotherapy Liberate Physiotherapy is the leading edge physiotherapy clinic with a focus on Women's health, pre & post natal, clinical Pilates and general sports therapy.
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29/04/2026

Most women have no idea that the habits they rely on every day are actively training their bladder to misfire.

Here's the list (the last one is the most important πŸ‘€):

1. "Just in case" p*eing before you leave the house
2. Hovering over public toilets instead of sitting down
3. Straining or pushing to empty your bladder faster
4. Hovering over the toilet at home out of habit
5. Wearing pads all day "just in case"
6. Drinking coffee, fizzy drinks, or artificial sweeteners all day β€” all major bladder irritants
7. Holding your p*e for hours because you're "too busy"
8. Drinking less water to leak less (it backfires every time)
9. Peeing more than 8–10 times a day out of anxiety, not need
10. Running cold water to trigger a p*e you don't actually need
11. Doing endless Kegels without ever releasing
12. Wearing tight waistbands and compression leggings that compress your bladder
13. Holding your breath when you cough, sneeze, or lift
14. Cross-legged sneezing as your only strategy
15. Deep down, believing your bladder will never work properly again

Every one of these teaches your bladder and pelvic floor something β€” and most of what they're learning is exactly what you don't want.

🚫 "Just in case" p*eing trains your bladder to send urgency signals when it's half empty
🚫 Hovering keeps your pelvic floor gripping while you p*e, so it can't fully release
🚫 Holding your p*e for hours stretches the bladder and dulls the signals you need to feel
🚫 Dehydrating yourself concentrates your urine, which irritates the bladder lining and increases urgency
🚫 Endless Kegels on an already-tight floor reduces its ability to respond when pressure actually hits

These aren't small habits. They're daily repetitions that compound over years.

As a PhD-trained pelvic floor physiotherapist, auditing these habits is one of the first things I do with women struggling with leaking, urgency, or frequency. The fix often starts here.

πŸ”₯ Follow for more!

28/04/2026

Top 5 pelvic floor exercises that aren't kegels πŸ‘‡
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Here's what nobody tells you, a tight pelvic floor is not a strong pelvic floor. It's an exhausted one. And if you've been squeezing for years with no results, this is why.
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Your pelvic floor needs to lengthen, coordinate, and release, not just contract. These 5 moves train exactly that.
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Save this for your next session ❀️
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Follow for more!
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Pelvic floor physiotherapy is designed to complement your wellness journey. Always consult with your healthcare team for the best approach for you.
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25/04/2026

Most women have no idea their pelvic floor is the common thread connecting all of these…

A tight pelvic floor isn't just a leaking problem. Here's what chronic tension actually does to your body:

🚩 Difficulty with or**sm, pleasure requires full contraction and complete release. A floor that never lets go blocks that cycle entirely.

🚩 Chronic bloating, a gripping pelvic floor, disrupts how your core manages internal pressure, leaving you feeling tight, backed up, and persistently full.

🚩 Constipation: your pelvic floor needs to release completely for a bowel movement to happen. If it can't let go, nothing moves easily.

🚩 Haemorrhoids, repeated straining against a non-relaxing floor increases re**al pressure over time. That's where haemorrhoids come from.

🚩 Low back pain, the pelvic floor is part of a pressure system with your diaphragm, deep core, and spine. Tension in one disrupts all of them.

🚩 Painful s*x, pe*******on requires the pelvic floor to yield and soften. Chronic tension means that it never fully happens.

🚩 Leaking, a floor locked in tension can't generate force on demand. Leaking happens despite the constant squeezing, not because of weakness.

As a PhD-trained pelvic floor physiotherapist, release is always where I start, because you cannot treat a tight system by tightening it further.

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23/04/2026

Nobody tells you this in antenatal classβ€¦πŸ‘€
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Most women are coached to hold their breath and push as hard as they can. But that pressure, all at once, all downward, is one of the biggest contributors to prolapse and pelvic floor damage after birth.
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The alternative? Breathing your baby out…
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Slow, controlled, exhale-led pushing works with your body instead of forcing against it. Less tearing. Less trauma. Faster recovery.
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This is the one thing I wish every woman knew before she gave birth.

Follow for more! πŸ’ž
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Pelvic floor physiotherapy is designed to complement your wellness journey. Always consult with your healthcare team for the best approach for you.
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22/04/2026

I know it can feel daunting. Talking about leaking, pain, or what's happening with your body in that region takes courage.

But seeing a pelvic floor physiotherapist is one of the most empowering decisions you can make for your health. Here's what to know before you book:

βœ… You are always in control, nothing happens without your full consent. You can opt out of any part of the assessment at any time. A session can be entirely hands-off if that's what you need.

βœ… It's not just an internal exam; pelvic floor physiotherapy includes breathwork, movement assessment, posture, bladder and bowel habits, and education. There are many tools beyond internal work.

βœ… The results are real, reduced leaking, less pain, better bladder control, more comfortable intimacy. Women leave these appointments with a clearer understanding of their body than they've ever had.

If you've been putting this off because you're not sure what to expect, or because it feels embarrassing, that's exactly why I'm here.

As a PhD-trained pelvic floor physiotherapist, creating a space where women feel safe, informed, and in control is the foundation of everything I do.

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21/04/2026

Painful s*x is one of the most normalized and most undertreated presentations in women's health…

🚩 It is not a normal part of getting older; declining oestrogen changes your tissue, yes. But pain with s*x is a clinical presentation with effective, evidence-based treatment. It is not something you are meant to accept.

🚩 The pelvic floor is almost always involved. When s*x is painful, the muscles surrounding the va**nal opening guard and brace in anticipation. Over time, that protective tension becomes the primary driver of pain, even when the original trigger is addressed.

🚩 Being told to "just relax" is not a treatment plan; pelvic floor hypertonicity does not respond to willpower. It requires specific release work, breathwork, and in many cases, manual therapy to unwind.

🚩 Most women wait years before getting the right help; in the meantime, they avoid intimacy, lose connection with their partner, and quietly grieve a part of their life they assumed was gone for good. It doesn't have to be.

If you have been dismissed, told it's hormonal, or handed a lubricant recommendation and sent on your way, you deserve more than that.

As a PhD-trained pelvic floor physiotherapist, painful s*x is one of the most treatable things I work with. The window has not closed.

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20/04/2026

We were all taught the same thing. Squeeze. Every day. As many as you can.

And most of us did exactly that. Faithfully. For years…

Kegels are a contraction exercise. And if your pelvic floor is already tight, overactive, or holding chronic tension, contracting it further doesn't strengthen it. It overloads it.

The result? More leaking. More urgency. More pain. More pressure.

And then the advice is always the same: do more Kegels.

Your mum wasn't wrong to pass on what she knew. The problem is that what she knew was incomplete. Women have been handed one tool for a problem that requires a completely different approach.

A tight pelvic floor needs release before it needs strengthening. It needs to learn how to let go before it can contract properly.

As a PhD-trained pelvic floor physiotherapist, this is the single most important shift I make with almost every woman I treat.

Stop squeezing. Start releasing. Your pelvic floor has been exhausted long enough.

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18/04/2026

Nobody prepares your pelvic floor for birth. They just hand you a breathing pamphlet and hope for the bestβ€¦πŸ€°β€ΌοΈ
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Your pelvic floor needs to LENGTHEN and RELAX during labour, not just be strong. A tight pelvic floor can slow labour down, increase the risk, and make recovery harder.
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These exercises teach your body to open, not just hold.
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Save this if you're pregnant or know someone who is πŸ’›
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Follow for more! πŸ’ž
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Pelvic floor physiotherapy is designed to complement your wellness journey. Always consult with your healthcare team for the best approach for you.
γ…€

17/04/2026

Your pelvic floor is involved in far more than you think…

Here are 6 symptoms most women never connect to their pelvic floor:

😰 Lower back pain that never fully resolves, your pelvic floor forms the base of your core pressure system. Chronic tension there alters load through your entire spine.

😰 Feeling like you never fully empty your bladder, a pelvic floor that won't release blocks complete voiding. You leave the toilet and feel like you need to go straight back.

😰 Bloating that gets worse as the day goes on, pelvic floor tension disrupts how your core manages internal pressure, trapping gas and leaving you feeling tight and full by evening.

😰 Anxiety that lives in your body, not just your mind. The pelvic floor is a primary holding site for unprocessed stress. Chronic tension there keeps your nervous system in a low-level threat response.

😰 Tailbone pain when sitting, often dismissed as posture or a structural issue. Frequently, it is the pelvic floor pulling on the coccyx from below.

😰 Feeling disconnected from your body below the waist, years of bracing, guarding, and ignoring this region create a genuine disconnect. Women often describe not feeling present in the lower half of their body at all.

As a PhD-trained pelvic floor physiotherapist, this is exactly why I never treat symptoms in isolation. The pelvic floor is always part of the picture.

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16/04/2026

🚨 These signs sound unrelated…

1️⃣ Pain at the entrance to the va**na β†’ Your pelvic floor muscles are too tight to yield and accommodate.

2️⃣ Burning during or after s*x β†’ Tissue changes from oestrogen decline combined with muscular tension.

3️⃣ Pain that gets worse with pe*******on depth β†’ The deeper pelvic floor layers are holding chronic tension.

4️⃣ Needing to stop halfway through β†’ Your nervous system is in a protective response, not a personal failure.

5️⃣ Pain that lingers for hours after β†’ Muscular spasm that was triggered and never fully released.

6️⃣ Dreading intimacy β†’ Your nervous system has learned to associate touch with pain and is bracing in advance.

7️⃣ Leaking during s*x β†’ Pelvic floor coordination has broken down entirely.

8️⃣ Feeling tight no matter how aroused you are β†’ Arousal doesn't automatically release a hypertonic pelvic floor.

9️⃣ Pain with tampons or gynaecological exams β†’ The same muscular tension that makes s*x painful affects all pe*******on.

πŸ”Ÿ Feeling disconnected from your body during s*x β†’ Chronic guarding creates a genuine dissociation from that region.

1️⃣1️⃣ Avoiding your partner to avoid the conversation β†’ The pain has become bigger than the relationship.

1️⃣2️⃣ Assuming this is just menopause β†’ Oestrogen decline is a contributing factor. It is not the whole story.

1️⃣3️⃣ Being told to just relax β†’ You've been given advice that doesn't address what's actually happening.

1️⃣4️⃣ Trying lubricant with no improvement β†’ Because the issue is muscular tension, not surface dryness.

1️⃣5️⃣ Quietly grieving a part of your life you assume is gone β†’ It isn't gone. It just needs the right treatment.

As a PhD-trained pelvic floor physiotherapist, painful s*x is one of the most treatable presentations I work with. The problem was never your body.

Follow for more! πŸ’ž

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Shop 1/98 Starkey Street
Killarney Heights, NSW
2087

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Tuesday 4pm - 7pm
Wednesday 9:30am - 7pm
Thursday 9am - 7pm
Friday 9am - 6pm
Saturday 8am - 12pm

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