Pelvic Health At One

11/03/2026

Hydration - fibrous tissue loves to absorb water. Keeping your water intake up helps your scar tissue to heal and stay more flexible.
Protein - the building blocks of repair. Not just for your muscles! Proteins are essential for healing and rebuilding the scar area.
Pelvic Floor - even if you gave birth via c section, your pelvic floor still had to deal with end stage pregnancy, hormonal changes, and changes to your core control. Your pelvic floor can still need support to get functioning again!
Symmetry - scar tissue is different to the original tissue. It can be tighter and former. This can cause changes to your posture, your symmetry and, over time, subtle differences in how your muscles fire and your flexibility.
Remodelling - initial scar healing takes around 6 weeks. But that's not the end of the story! Your body spends years honing and improving its initial repair.
Sensivity - while that scar is healing, your pain receptor nerves are stimulated. These nerve endings can remain sensitive even after initial healing, causing ongoing pain, numbness or sensitivity. This is normal and can often be improved with the right intervention.

11/02/2026

Exercise doesn't look like it used to before I had kids! I have 2 children and limited time to get out to the gym. So, I have shifted and modified. What I do have:
Older children who sleep! So I can get up a little earlier without impacting my sleep quality too much.
Dumbbells at home
A cuppa to drink during my breaks!
It isn't pretty! I'm no influencer 😆 but it gets it done, consistently, in a way that works for me.
Exercise doesn't have to look perfect, or look like it used to, to be meaningful and beneficial. That quiet time with my dumbbells in my kitchen, before the chaos of awake children, work and school runs arrive, I'm grateful for. Even if you won't see any pictures of it 🙂
Don't be afraid to modify, change your expectations and your goals of what exercise looks like. Exercise is lifelong and can, and should, adapt with us! 💪

01/02/2026

Kegels can be useful for some people, but they're certainly not the solution to everyone for good pelvic health.

Some people's symptoms come from a pelvic floor that is actually overactive - so lots of repetitive isolated contractions may exacerbate this!

The pelvic floor doesn't work in isolation. It coordinates beautifully with your diaphragm to maintain steady pressure for tasks and load. If you're not factoring this in, you could be working against this, not with it.

Strong glutes = strong pelvic floor! There are many muscles that contribute to overall function. Rehab should coordinate all these muscles to get you achieving your goals 💪

There are other, more functional exercises that fire up your pelvic floor. Squats, lunges, bridging, and knee raises in a bear position have all been showing to activate your pelvic floor.

29/01/2026

19/01/2026

Heath Park was looking lovely in the sun this Saturday morning. I would normally have been in the gym, but my youngest was unwell so a stroll in the fresh air was the best I could do. Sometimes life gets in the way of our plans! I have learned not to get frustrated, and do the best I can do on the day. Something is better than nothing!

12/01/2026

Tips for using your breath cycle to get effective pelvic floor engagement:
BREATHE IN - this is when your diaphragm flattens. Focus on relaxing your shoulders and taking a deep breath, filling your lower lungs and expending your ribs all the way around.
Your pelvic floor should relax during this phase - try sitting relaxed, visualise letting go of tension, imagine your pelvic floor as a flower opening.
BREATHE OUT - now your diaphragm rises, and your pelvic floor engages. As you exhale, imagine lifting your pelvic floor. Try to avoid a squeeze, and keep to maximum 50% effort - this will help to get the right muscles engaging.
Hold for as long as it takes to breathe out, then relax again 😊

04/01/2026

Instagram Caption: Diaphragm + Pelvic Floor — The Breathing Team

Breathing isn’t just in your lungs—your whole core works together. Here’s the relationship between the diaphragm and the pelvic floor when you breathe:

What’s happening
Diaphragm (the main breath muscle):** When you inhale, it contracts and moves downward, creating space in the chest for air.
Pelvic floor:** The group of muscles at the bottom of the pelvis that supports organs and stabilizes the core.

The harmony
As the diaphragm descends during inhalation, the pelvic floor naturally relaxes and lengthens a bit.
On exhalation, the diaphragm rises, and the pelvic floor engages and rises to help support the core and stabilize your spine.
This coordinated rhythm is known as the breath-pelvis connection or the * diaphragmatic-pelvic synergy*.

Why it matters
Proper coordination supports core stability, improves posture, and can aid in pelvic health (bladder control, diastasis awareness, and more).
Dysfunction or excessive tension in either the diaphragm or pelvic floor can contribute to low back pain, incontinence, or pelvic discomfort.

Quick check-in: mini breath reset
Sit or lie down, comfortable posture.
Place one hand on your belly and one hand on your lower ribs.
Inhale slowly through your nose for 4 counts, feeling the belly and lower ribs expand (diaphragm down).
Exhale through pursed lips for 6–8 counts, noticing the belly and pelvic floor soften and lift gently.
Repeat 5–6 breaths, focusing on a smooth, rhythmic flow.

Tips for everyday practice
Practice diaphragmatic breathing.
If you have pelvic floor concerns, consider working with a pelvic floor physical therapist to tailor breathing exercises to you.
Stay consistent: even small, mindful breaths can improve core stability over time.

Have you felt this connection?
Comment below with a quick note about your breathing pattern or any tips that helped you tune into your diaphragm-pelvic floor coordination. 👇

Photo credit: pelvic global

31/12/2025

Happy 2026 and thank you to all of the mum's and colleagues that have supported me in 2025!
Moving into 2026, my focus will be:
*Get good, evidence based information out there on all aspects of pelvic health during pregnancy, post partum and beyond
*Be more consistent with drinking water! (Even I'm not great at this one!)
*Get me and my children outside as often as I can
*Make more time for drawing and sketching, which I love and which always gets shoved to the bottom of the pile.

What is your focus for 2026?

19/12/2025

It's almost here! Merry Christmas to everyone, especially to those families who are celebrating a first Christmas with their baby!
It's been a busy few months for me (the juggle is real!) but I'm so grateful to have worked with all you lovely mums who have come to see me this year. It is a privilege to be part of your recovery and rehab journey!

11/11/2025

👇 Common symptoms of pelvic floor overactivity:
Sudden, persistent urgency or frequency to urinate
Pain or pressure in the pelvic area
Pain with pelvic exams or certain positions
Urinary leakage with coughing, sneezing, or exercise
Painful or uncomfortable s*x
Sensation of incomplete bladder emptying
Pelvic cramping or tightness that won’t relax
Difficulty relaxing the pelvic floor muscles during rest or sleep

🧭 Why it happens (briefly):
Muscles contract too strongly or don’t relax properly
Stress, repetitive strain, or certain medical conditions can contribute
It’s not “all in your head”—this is a real, treatable condition

🔎 What you can do:
See a pelvic health physiotherapist to understand
Gentle relaxation strategies: diaphragmatic breathing and light stretching
Targeted pelvic floor exercises
Track symptoms (when they occur, triggers, intensity)
Prioritise hydration and fiber to support bladder and bowel function

Don't just keep doing your squeezes - this may be making things worse!

💬 You’re not alone!
Many women experience pelvic floor tension or overactivity
Seeking help is a strong first step toward relief!

20/10/2025

Thanks so much to my client who posted this review 😍 so glad it was helpful!
A good reminder that as well as a mummy MOT practitioner, I am an experienced musculoskeletal physiotherapist and I can help you with all sorts of aches and pains!
Book now at Physio At One Rhiwbina

28/09/2025

Would you be interested in a post natal Pilates class at our Rhiwbina studio?