The HealthHub

18/09/2023

Are your assumptions limiting your recovery? It's time to rethink!

Our beliefs and assumptions about our bodies, including persistent headaches and fogginess, can often hinder our path to recovery. Not knowing that a solution exists or not recognizing the physical aspects that can alleviate your headaches can keep you from living a pain-free life. 🧠

Ignoring recurring headaches because they're 'just stress' or 'work-related' is doing you a massive disservice. Your body is trying to communicate with you! 📣

Take inspiration from Tony Robbins: "The purpose of pain is not to make you suffer but to make you take ACTION." 🙌 Isn't it time you listened? Please don’t hesitate to call 01548 852355 to speak with one of our expert therapists!

18/01/2023

We're moving all of our Facebook activity to our new page:
https://www.facebook.com/thehealthhubkingsbridge
Make sure you follow to keep up to sate with what's happening at the Hub!

While you're at it, why not follow us on Instagram too?
-kingsbridge
https://www.instagram.com/healthhub_kingsbridge/

28/02/2022

Overwhelmed? Worried? Scared and Ashamed? Have Your Leaking Issues Got You Down?

Fear not ladies I'm about to tell you some gems you need to know right now to stop your incontinence and keep you dry.
https://youtu.be/jVScLEfXC2M

25/02/2022

A Bit of a Whoops Moment” In Other Words, Find Your Inner Sprinter
Common signs you need to work on the sprinter fibres of your pelvic floor are if you leak when you cough, sneeze, laugh, jump, squat, land from a height, trip over or perhaps even when moving from sitting to standing.

These muscle fibres are known as fast twitch muscle fibres. As their name implies, they're really quick to act, they also produce strong forces but they can't keep it up for long, much like a sprinter. Get it!

A word of warning from the treatment room... I want you to avoid your butt squeezing, pulling your thighs together, sucking your tummy, in shrugging your shoulders up, raising your eyebrows, curling your toes, clenching your jaw. I also want you to be aware of your breathing. You need to be able to work these muscle fibres without holding your breath. This is key for those who leak due to weakness in this type of muscle fibre.

Having already thought about the marathon runners of your pelvic floor, I now need to tell you about the sprinters in your pelvic floor! This is ANOTHER cruc...

23/02/2022

How To Build Endurance In Your Pelvic Floor. In Other Words Find Your Inner Marathon Runner!

I'm going to talk about building endurance in your pelvic floor so you can hold your bladder and put off going to the loo until a convenient time and there's a loo near. It will mean that you can go shopping without needing to be on the constant look out for the nearest toilet and you can go for a long walk or run and stay dry whilst you are out.

Strengthening the slow twitch muscle fibres of your pelvic floor is what is needed for endurance. You need to be working at a submaximal level and hold the contraction for a good chunk of time. You want to feel that the contraction stays at that same level of power and doesn't slowly drop off overtime or when you take a breath. It can stay consistently working in the background whilst you breathe and do what you’ve got to be doing!

Think of these endurance muscle fibres as marathon runners. If you're serious about running a marathon you need to take time to strengthen up and be able to keep going for maybe up to four hours or longer. You wouldn't expect to be able to run for four hours right from the start.

So, we've already helped you realise that you need more than one sort of exercise to stop you leaking. I now need get a bit more specific on how to give your...

21/02/2022

“I Haven’t Got Enough Time To Do Exercises”

How long do you spend scrolling on social media or the Internet each and every day? More than 20 minutes that's for sure!

What you really need to figure out is if ending the shame, the misery, the depression, the sadness, the fear, the isolation and the inactivity in your life, that's being caused by you leaking, is a big enough priority to spend 20 minutes of your time each day to fix it.

Are you willing to put your phone down and go and do your exercises for 10 minutes, twice a day so that you can end the misery that leaking is causing in your life?
Are you willing to do this for the next three to six months?

Don't you think that that's a good habit to get into anyway? Spending a bit of time looking after yourself and helping yourself solve the problems that are ruining your life?

If you know that at the end of it, you will get the life you want and be able to do all the activities that you want, are you now willing to spend those two lots of 10 minutes in your day because I know you could find them if you really want to

Making 20 minutes of self-care an ongoing daily priority for the rest of your days is an AWESOME idea and definitely one you will NEVER regret (unlike scrolling social media!).

17/02/2022

“But I Do One Pelvic Floor Exercise!”

Most women believe ONE Holy Grail pelvic floor exercise is the answer to strengthening your pelvic floor and keeping dry.

Now, if you don't want to be doing much with your daily life and you are happy being very sedentary, sitting in your chair and not moving around then that may be the case. However that's not what most of you want to do.

You want to be running. You wanna be jumping, you wanna be busy, you wanna be playing with your children or grandchildren, you wanna be lifting, you wanna be carrying, you wanna be able to sneeze, cough, hell you need to be able to laugh, and I just don't mean a little titter you wanna have a great big belly laugh that catches you out by surprise, and you wanna stay dry whilst you do it. Sound familiar?

Doing ONE exercise regularly is only PART of the solution. The other part involves PROGRESSING your exercises based on what you WANT and NEED to do…..and stay dry whilst doing!

Most women know it’s a good idea to work on their pelvic floor. Some of you refer to them as Kegels and it’s all about making sure you can switch them on and...

15/02/2022

“I’ll Only Need One Session To Stop Leaking, It’s Easy, Right?”

Most of you when booking an appointment to sort the problems you’ve got with leaking, prolapse or pain, whether that is postnatal or not, have made the assumption ALL you need is a one off “check” to get you on the right path and you can take it from there…..

There are SEVERAL reasons why this thinking is going to lead you to a rubbish outcome.
Firstly, we need to cover a fair bit of stuff in this first session. We have to ask lots of questions about you and your history, we need assess you moving and what your muscles are doing

Then need to discuss with you what’s going on, what the problems you have and then outline the options you’ve got to fix them.

But did you know that you only retain 50% of the information you get told at any one time.
After 24 hours you this figure drops down to 30% and,
After 1 week this is 10%.
So, the week after your appointment, you will have forgotten 90% of the stuff we talked about and the action you needed to take. That’s not great is it!

Leaving you to your own devices to figure out how to fix yourself with all this information (that blew your mind anyway), after just one session with us, is going to lead to OVERWHELM, UNCERTAINTY, LOW MOTIVATION and therefore a POOR outcome.

If you are SERIOUS about stopping your leaking, pain, mobility, fitness and strength struggles then have to be SERIOUS about the plan you put in place to CHANGE them!

Most of you when booking an appointment to sort the problems you’ve got with leaking, prolapse or pain, whether that is postnatal or not, have made the assum...

13/02/2022

There are two basic different contractions your pelvic floor needs to be able to hold
One is sub maximal but looooooooong and controlled.
The other is quick, strong and powerful.
Think about marathon runners and sprinters. Both athletes need to train quite differently and so does your pelvic floor.

Your pelvic floor muscles have different types of muscle fibres in them. Some fibres are for endurance (keeping you dry as your bladder fills over time) and ...

11/02/2022

Did you know……?
Mistake #3

The muscles of your pelvic floor NEED to work in co-ordination with other muscles in your body including your hip and leg muscles and your diaphragm and trunk muscles.

A problem with one of them can have a knock on impact to the others.

It is vital you make sure that when you are training your pelvic floor you make sure that you can work all the muscles in the right way, at the right time.
NOT doing this can set you up for further problems down the line and can be a common cause of hip and back pain.

09/02/2022

This is a HUGE Misconception!
Common Mistake #2

You need to progress the loading of muscle training. Just because you can do your pelvic floor exercises when sitting in your car or lying down IT DOES NOT MEAN the muscles will automatically work when you are in standing, walking, running or jumping!!!

This is a HUGE misconception out there.
“I can do my pelvic floors but I still leak with I’m on the trampoline or run”…..this means there is a gap in how you have been exercising these muscles and it needs to be addressed.

07/02/2022

Did you know….?

Common Mistake #1
There are two different ways your pelvic floor needs to work so therefore there are 2 different types of basic pelvic floor exercise. Long sustained contractions and quick, strong contractions.

Commonly people just do one type of exercise and expect it to work perfectly under any scenario.

You need to progress the loading of this muscle training.
Just because you can do these things when sitting in your car or lying down IT DOES NOT MEAN the muscles will automatically work when you are in standing, walking, running or jumping!!!

This is a HUGE misconception out there.