Annabelle Fish - Women's Physiotherapy Specialist

18/11/2025

Physiotherapy for pelvic girdle pain (PGP) may involve manual therapy (such as joint mobilisations and soft tissue work) and strengthening and stretching exercise for improved stability and flexibility around the hips.
It is a condition which affects women in different ways and treatment should be bespoke, but here are some common recommendations which may help you:

🛏️ Maintain symmetrical joints especially when side lying by having a pillow between the knees and perhaps a small towel under the waist.
🫄There is evidence which supports wearing a pregnancy belt (I recommend Serola brand) to allow you to stay active for longer with less pain.
🧦👟🪑 Sit down to put on socks or shoes rather than attempt standing on one leg and setting off your pain (again)!
☕️🫖Pace yourself. If you know you have some long days on your feet, keep weekend plans to a minimum
❄️ Grab a bag of frozen peas wrapped in a tea towel and place on the affected area for 10-15 minutes. Ice can settle inflammation very well.
😉Don’t fret about the situation spiralling. As soon as you can, ask your GP for an NHS referral to a pelvic health physio or make an appointment with a private physio.

23/10/2025

🔎 Helen Ledwick’s article talks about how isolating a diagnosis of prolapse can be and how as a new Mother she felt confused and shocked at the lack of awareness and support when she initially went to her G.P.

📖📢To help other women in the same situation, Helen wrote a book and launched a fantastic podcast called ‘Why Mum’s Don’t Jump.’

🎧In her podcast, Helen facilitates candid conversations between women with gynaecological conditions such as prolapse, stress incontinence, endometriosis etc. and medical experts in the field.

Her insights are giving women the knowledge and comfort they need when they are at their most vulnerable, encouraging them speak up and seek medical support without embarrassment or fear of being shrugged at.

Prolapse affects 1 in 10 women at some point in their life. It can be managed very successfully with physiotherapy, and in some cases with pessary support or surgery.

✨NHS treatment is available- please ask your GP for a ‘pelvic health referral’. Or if you have the means to go privately then do - just one session will help you feel reassured and that you have a plan. You can also refer to the Prolapse booklet by the Pelvic Obstetric Gynaecology Physiotherapy network (link in bio).

Treatment by a pelvic physio would involve :

✨Provision of exercise to help improve pelvic floor and core strength, endurance, and control.
✨Providing visualisations, breathing techniques and postures to help off load the pelvic floor.
✨Provide manual therapy to the pelvic floor and surrounding pelvic muscles when appropriate (if the muscles are tense and ‘up’ and need help to lengthen down)
✨We may suggest using a pessary insert or discuss if a pessary is right for you.
✨Discuss any lifestyle changes (i.e. proper lifting mechanics, avoiding constipation)


trying if support is not there the first time

22/10/2025

Strong, quick firing glute muscles will support the recovery of the majority of injuries below the waist including the back, hip, knee, and ankle.
I support women of all ages with pelvic floor disfunction and the core and glutes are often one of the main parts of the rehab program!

👆Here are some you could do lying down.
Try either 10 reps of each one of the above, or just start off gently with bridge.
💪🏻When you are ready, add on another 1-2 sets so that you are fatiguing the muscles.
(Make sure to stop if you feel any pinching or pain in the back or elsewhere).
💯Look forward to feeling stronger and more resilient.

Here are 5 glute exercises in lying:
1. Bridge
2. Hip rotation with glute squeeze in bridge
3. External rotation in bridge
4. Marches in bridge
5. Bicycle in bridge

We will move on to some more challenging ones in standing next time!

⚠️These are just general exercises, they are not prescriptive for any particular injury- if you are in pain, please seek professional advice! X

16/10/2025

17/09/2025

🏃‍♀️Would you like to start running or lifting weights but not sure if your body is ready?
💪🏻Do you want to get back to a class you love but have some physical concerns?
👌🏻Do you want to know exactly where your body (and pelvic floor) is at, so you can confidently move towards feeling strong and resilient again?
A Mummy Mot is a specialist, in depth assessment from 6 weeks postpartum. It will address all pregnancy and postpartum related changes so that you can feel your best. A 1 hour session will cover:

🌟A pelvic floor assessment with your consent.
🌟A re**us abdominal assessment (for tummy gap).
🌟Postural and core assessment.

Treatment will involve manual therapy including gentle massage & scar-work (c-section or perineal), an individualised pelvic floor programme, treatment for unresolved pregnancy related pain or postnatal pain such as neck, back pain or hip pain.

A full summary and an exercise programme tailored to you will be provided. I will also liaise with your G.P if a matter needs further medical attention or preferred fitness professional to help with your continuity of care.

📅 Appointments available at Training Points, Coopers Yard, Crystal Palace.
📧 To book, either email: annabellefishphysio@gmail.com, or through my website: Annabellefishphysio.co.uk
(Mention this post for a 10% discount)

Hope to see you soon,
Annabelle x