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The Pelvic Expert

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The Pelvic Expert

The Pelvic Expert by Richa Paliya 🌸
Certified Women’s Health Physio in Ottawa.

Helping women with pelvic health, pregnancy, postpartum care & hormonal wellness. Author of “Things Every Girl Should Know About Her Body.”
Global support available.

04/18/2026

From meeting online to talk about life, family, business, hormones, nutrition…
Turns out the internet brings the best kind of friendships 🤍

WomenInTheir40s HormonesAndHustle
GirlGangEnergy RealConnections
FromDMsToIRL SleepoverVibes

04/17/2026

If you’re around 35 weeks pregnant, this is one of the simplest ways to start preparing your body for birth.

Just 6–8 minutes, every other day, can help your body learn something important not just how to stretch but how to relax and release

Because birth isn’t only about pushing it’s about allowing your body to open without resistance

Different positions will feel different and that’s the point your body is giving you feedback

What feels tight
what feels easier
what needs more attention

That awareness can make a real difference

You can explore this on your own or with support, tools, or a partner if it helps you stay relaxed

Because preparation is not about forcing it’s about understanding your body better.

Save this for your third trimester
You’ll want to come back to it

Follow me for real conversations around pregnancy, pelvic health, and your body

𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: Every body is different. Consult a pelvic physio before starting any routine.

[The Pelvic Experts, Perineal Massage, Birth Preparation Techniques, Prenatal Care Education, Pelvic Health Physiotherapy, Pregnancy Tips for Delivery, Natural Birth Preparation, Women’s Health Education, Prenatal Wellness, Childbirth Preparation]

04/14/2026

They said women compete. This room proved otherwise.

What we witnessed wasn’t just an event, it was a space where women showed up for each other, where conversations turned into connections,
and where support felt effortless, not forced.

No comparison. No holding back.
Just a room full of women choosing collaboration over competition, building, growing, and pushing each other forward.

The Female Effect Act II is more than a moment, it is a reminder that when women come together with the right intent, we don’t just grow individually, we create impact collectively.

To every woman who walked in, contributed, and uplifted someone else, this energy is what changes the narrative.

Built by women. Backed by women. Always. 🎀

[The Nariverse, Radiance Chapter, The Female Effect, Women Supporting Women, Community Building, Female Founders, Women in Business, Networking Events, Collaboration Over Competition, Empowered Women, Women Leadership]

04/09/2026

Perineal massage is one of the most evidence-backed ways to prepare the perineum for va**nal birth yet it’s often missed in routine guidance.

When started in the later weeks of pregnancy, it can support tissue elasticity, reduce the risk of perineal trauma, and improve overall birth outcomes. The key lies in correct technique, timing, and consistency.

As pelvic health experts, we know that preparation isn’t just about labor, it’s about informed, confident care of your body.

To understand the right method, clinical insights, and common mistakes to avoid, watch the full video on our YouTube channel 🎥

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞? Grab “𝐓𝐡𝐢𝐧𝐠𝐬 𝐄𝐯𝐞𝐫𝐲 𝐆𝐢𝐫𝐥 𝐒𝐡𝐨𝐮𝐥𝐝 𝐊𝐧𝐨𝐰 𝐀𝐛𝐨𝐮𝐭 𝐇𝐞𝐫 𝐁𝐨𝐝𝐲” by Richa – Link in Bio!

💻 Book your virtual 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 today and take your first step toward strength and confidence.

𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: Every body is different. Consult a pelvic physio before starting any routine.

[The Pelvic Experts, Perineal Massage, Birth Preparation Techniques, Prenatal Care Education, Pelvic Health Physiotherapy, Pregnancy Tips for Delivery, Natural Birth Preparation, Women’s Health Education, Prenatal Wellness, Childbirth Preparation]

04/07/2026

Most of us didn’t learn about our bodies from facts.
We learned from instructions.

“Don’t do this.”
“Stay quiet.”
“Just tolerate it.”

And over time, those instructions started feeling like truth.

But they weren’t.

Health is not just about illness.
It’s about understanding your body, questioning what you were told,
and knowing when something isn’t right.

This World Health Day,
we’re not just talking about health.

We’re talking about awareness.

Because the moment you start questioning,
you start taking control.

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞? Grab “𝐓𝐡𝐢𝐧𝐠𝐬 𝐄𝐯𝐞𝐫𝐲 𝐆𝐢𝐫𝐥 𝐒𝐡𝐨𝐮𝐥𝐝 𝐊𝐧𝐨𝐰 𝐀𝐛𝐨𝐮𝐭 𝐇𝐞𝐫 𝐁𝐨𝐝𝐲” by Richa – Link in Bio!

💻 Book your 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 today and take your first step toward strength and confidence.

𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: Every body is different. Consult a pelvic physio before starting any routine.

[richa rehan, women’s health awareness, period myths, menstrual health education, pelvic health awareness, reproductive health education, women’s body awareness, myth vs facts women health, health awareness world health day, understanding your body, breaking health myths]

03/30/2026

Most couples try more.
Very few understand timing.

And that is where the gap is.

Ovulation is not a long window.
It lasts just 12 to 24 hours, but your chances actually begin days before it.

This is where most people go wrong.
They focus only on the ovulation day…
and miss the days that matter more.

Your body is already giving you signals.
You just need to learn how to read them.

Because when you understand your cycle,
you stop guessing and start planning.

And that changes everything.

Save this and share it with your partner.

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞? Grab “𝐓𝐡𝐢𝐧𝐠𝐬 𝐄𝐯𝐞𝐫𝐲 𝐆𝐢𝐫𝐥 𝐒𝐡𝐨𝐮𝐥𝐝 𝐊𝐧𝐨𝐰 𝐀𝐛𝐨𝐮𝐭 𝐇𝐞𝐫 𝐁𝐨𝐝𝐲” by Richa – Link in Bio!

💻 Book your 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 today and take your first step toward strength and confidence.

𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: Every body is different. Consult a pelvic physio before starting any routine.

[The Pelvic Experts, Ovulation Cycle, Fertile Window Awareness, Women’s Health Education, Fertility Tracking, Pregnancy Planning, Cycle Awareness, Reproductive Health, Pelvic Health Education, Trying To Conceive]

03/25/2026

Pain is not a personality trait.
And it is not something you are supposed to “just deal with” every month.

Severe cramps, fatigue, discomfort that disrupts your day —
these are not things to normalise.

Your body is not being dramatic.
It is trying to tell you something.

Conditions like endometriosis often go unnoticed or dismissed for years, simply because the pain is considered “normal.”

It is not.

Listening to your body is not overreacting.
It is the first step towards understanding it.

If something feels off, trust that instinct.
Seek answers. Ask questions. Get the support you deserve.

To understand this better, watch the full video on my YouTube channel.

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞? Grab “𝐓𝐡𝐢𝐧𝐠𝐬 𝐄𝐯𝐞𝐫𝐲 𝐆𝐢𝐫𝐥 𝐒𝐡𝐨𝐮𝐥𝐝 𝐊𝐧𝐨𝐰 𝐀𝐛𝐨𝐮𝐭 𝐇𝐞𝐫 𝐁𝐨𝐝𝐲” by Richa – Link in Bio!

💻 Book your virtual 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 today and take your first step toward strength and confidence.

𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: Every body is different. Consult a pelvic physio before starting any routine.

[The Pelvic Experts, Endometriosis Awareness, Women’s Health Education, Pelvic Health, Period Pain Awareness, Reproductive Health India, Hormonal Health, Chronic Pain Awareness, Women’s Wellness, Health Education Content]

03/24/2026

Most people think pelvic floor exercises are all about doing more.

But what matters more is how well you do them.

It’s not just about squeezing.
It’s about knowing how to fully relax too.

To squeeze: gently contract the muscles around the va**na and a**s.
To relax: completely let go, you should feel a soft drop in the muscles.

Because strength without relaxation isn’t balance.

Your pelvic floor needs both.

What time do you squeeze?

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞? Grab “𝐓𝐡𝐢𝐧𝐠𝐬 𝐄𝐯𝐞𝐫𝐲 𝐆𝐢𝐫𝐥 𝐒𝐡𝐨𝐮𝐥𝐝 𝐊𝐧𝐨𝐰 𝐀𝐛𝐨𝐮𝐭 𝐇𝐞𝐫 𝐁𝐨𝐝𝐲” by Richa – Link in Bio!

💻 Book your virtual 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 today and take your first step toward strength and confidence.

𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: Every body is different. Consult a pelvic physio before starting any routine.

[Richa Rehan, Period Pain, Kegels, Pelvic Physiotherapist, Phsiotherapy, Health Awareness, Menopause, Postpartum, Pregnancy, Women’s Health, Best Physiotherapist]

03/16/2026

When I first came to Canada, everything felt new and not always welcoming.

I remember walking into rooms where conversations happened around me, but not always with me. Being told my name was “too difficult” to pronounce was something I heard more than once.

As a newcomer, you quietly carry a question:
Will there ever be a space where you truly feel seen and valued?

Last week at Parliament Hill, during the International Women’s Day gatherings hosted by Elevate International, I experienced something powerful.

I was in rooms where women weren’t competing for space — they were creating it for one another.

Doors were opened.
Voices were amplified.
And conversations about leadership, equity, and allyship reminded us that real change happens when we lift each other as we rise.

I’m grateful to Solange Tuyishime Keita and the Elevate International team for creating spaces like this.

Because leadership is not just about entering the room.
It’s about holding the door open for the people who come after you.

[Richa Rehan, International Women’s Day, Parliament Hill Event, Elevate International, Women Leadership Conversations, Women Supporting Women, Women in Leadership Canada, Leadership and Equity, Women Changemakers, Community Leadership, Women Empowerment Movement]

03/12/2026

Many women are told it’s just stress.
But sometimes, the changes you’re feeling are part of perimenopause.

Mood shifts.
Sleep disturbances.
Unexpected fatigue.
Body changes that feel unfamiliar.

Your body is not failing you.
It’s transitioning.

Perimenopause is a natural phase, but very few women are taught how to understand or support their bodies through it.

With the right knowledge, care, and support, you can navigate this phase with confidence, strength, and clarity.

Let’s start talking about what women were never taught about their bodies.

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞? Grab “𝐓𝐡𝐢𝐧𝐠𝐬 𝐄𝐯𝐞𝐫𝐲 𝐆𝐢𝐫𝐥 𝐒𝐡𝐨𝐮𝐥𝐝 𝐊𝐧𝐨𝐰 𝐀𝐛𝐨𝐮𝐭 𝐇𝐞𝐫 𝐁𝐨𝐝𝐲” by Richa – Link in Bio!

💻 Book your 𝐕𝐢𝐫𝐭𝐮𝐚𝐥 𝐂𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 today and take your first step toward strength and confidence.

𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: Every body is different. Consult a pelvic physio before starting any routine.

[The Pelvic Experts, Perimenopause Awareness, Women’s Health Education, Hormonal Health, Body Literacy, Pelvic Health Awareness, Midlife Women Health, Women’s Wellness, Hormone Balance, Female Health Education]

Address

152 Cleopatra Drive, Harmony Physiotherapy
Ottawa, ON
K2G5X2

Opening Hours

Monday	8:30am - 7pm
Tuesday	8:30am - 3pm
Wednesday	8:30am - 3pm
Thursday	8:30am - 5pm
Friday	8:30am - 5pm
Saturday	9am - 12pm

Telephone

+16133689643

Website

http://www.thepelvicexperts.ca/

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