Spring Physio

Spring Physio East Sussex based physiotherapy clinic specialising in women’s health, sports injuries and scar therapy. We offer classes and 1:1 sessions.

Based in Blackboys, just outside Uckfield. Book your appointment here: www.springphysio.co.uk

01/04/2026

Start your rehab journey today in a small group setting. Now open for booking next term. We focus on rebuilding pelvic floor and core strength through functional movement. Booking via the website, www.springphysio.co.uk Got questions? Please DM me!

Healing after a C-section is about so much more than what you can see on the surface. 🤍The scar might look small, but un...
24/03/2026

Healing after a C-section is about so much more than what you can see on the surface. 🤍

The scar might look small, but underneath it there are layers of tissue healing — skin, fat, muscle, fascia and the uterus. It’s a huge amount for your body to go through, all while you’re caring for a newborn.

There’s often pressure to “bounce back”, but the reality is this: it is major abdominal surgery. Proper healing takes time, rest, and patience. It’s not just the outside that needs heal — it’s everything beneath it too.

This is where physiotherapy can make such a difference. Gentle rehab, scar work, and rebuilding strength in your core and pelvic floor can help your body recover properly, reduce discomfort, and support you in returning to movement safely.

Rib position matters more than you think.... 🫁✨Your rib cage isn’t just about posture — it directly affects how you brea...
18/03/2026

Rib position matters more than you think.... 🫁✨

Your rib cage isn’t just about posture — it directly affects how you breathe how well your pelvic floor/core functions.

A simple way clinicians assess rib mechanics is the infrasternal angle (ISA).

Neither is “good” or “bad”… but each creates different pressure and movement strategies.

🔹 NARROW ISA
• Ribs sit more “closed down”
• Good for bracing and compression but can create increased pressure through pelvic floor
• May struggle with full rib expansion and 360° breathing

🔹 WIDE ISA
• Ribs sit more “flared out”
• Often good at expansion and big breaths (but also a tendency to belly breathe)
• May struggle to fully exhale and and engage core
• Can find it harder to generate strong intra-abdominal pressure

💡 Why this matters for core & pelvic floor recovery

Your diaphragm, deep abdominals and pelvic floor work together as a pressure system.
If rib position limits your ability to expand OR compress when needed, it can influence:

✔ Breathing efficiency
✔ Core strength and load tolerance
✔ Pelvic floor coordination

👩‍⚕️ Why see a physio?

A physiotherapy assessment can help you:
✅ Understand your individual rib cage and breathing pattern
✅ Identify movement or pressure strategies affecting symptoms
✅ Learn targeted exercises to improve expansion, control and strength
✅ Progress safely back to lifting, running or sport

The goal isn’t to change your structure — it’s to build better movement options.

👉 Can you expand when you need mobility?
👉 Can you compress when you need support?

That adaptability is what supports optimal performance and recovery.

⚠️ Abdominal gripping: the habit most people don’t realise they have.Ever caught yourself constantly sucking your stomac...
09/03/2026

⚠️ Abdominal gripping: the habit most people don’t realise they have.

Ever caught yourself constantly sucking your stomach in? That’s called abdominal gripping — and while it might feel like you’re “engaging your core”, doing it all day can actually cause more harm than good.

Why do we do it?
A lot of the time it starts with:
• Wanting a flatter stomach
• Posture cues like “pull your belly in”
• Stress and anxiety (we tense without realising)
• Habits from certain workouts or dance training

Over time, the body forgets how to properly relax the abdominal muscles.

The impact?
Constant gripping can lead to:
• Shallow chest breathing
• Pelvic floor dysfunction
• Back, hip, or rib pain
• Digestive issues and bloating
• A core that’s actually less functional

Your core is meant to respond to load and pressure, not stay clenched all day.

Things to work on if you grip your upper abdominals:
✨ 360° breathing
✨ Learning to relax the belly between movements
✨ Proper core coordination (not constant tension) and engaging your muscles properly without compensation
✨ Awareness of posture without rigidity

If you notice yourself gripping right now… take a breath and let your belly soften.

C-section recovery isn’t just about the first six weeks.If your scar feels tight, numb, raised or uncomfortable, that’s ...
03/03/2026

C-section recovery isn’t just about the first six weeks.

If your scar feels tight, numb, raised or uncomfortable, that’s common — but it’s also something you can work on once the wound is fully healed and you’ve had the go-ahead from your GP or physio.

Here’s what can help:

• Scar massage
Regular, gentle massage can soften the tissue, improve mobility through the lower abdomen and reduce that pulling sensation when you stand up straight or twist.

• Silicone therapy
Silicone gels or sheets are evidence-based and can help flatten and improve the appearance of scars over time by keeping the area hydrated.

• Texture work
If clothing feels irritating or the area is overly sensitive (or very numb), gradual exposure to different textures can help normalise sensation.

• Lymphatic support
Treatment with Lymphatouch uses gentle negative pressure to support lymphatic drainage, reduce swelling and improve tissue movement — particularly helpful if the area feels firm or puffy.

It’s not just about how the scar looks. It’s about comfort, movement and confidence in your body…. And it’s never too late to start!

✨ Postnatal Recovery Workshop ✨This workshop is designed to support you as you recover and rebuild strength after birth....
23/02/2026

✨ Postnatal Recovery Workshop ✨

This workshop is designed to support you as you recover and rebuild strength after birth.

We’ll cover:

• Core and pelvic floor recovery
• Returning to exercise safely
• Managing common issues postpartum
• Practical recovery tips for everyday life with a baby
• Time for questions in a relaxed, supportive space

Suitable whether you’re newly postpartum or a little further down the line — all stages are welcome.

🗓 27th March
📍 Blackboys, TN22
Limited spaces available. www.springphysio.co.uk

If you’d like to join us, send a message or book via the website (link in bio)

Your pelvic floor isn’t just something you “squeeze and hope for the best.” 🙃 It’s a layered system of muscles that work...
11/02/2026

Your pelvic floor isn’t just something you “squeeze and hope for the best.” 🙃 It’s a layered system of muscles that work together to support your bladder, bowel, pelvic organs, core, and overall movement.

When we cue it incorrectly, we are not creating an optimal connection to all the layers of the pelvic floor. More tension doesn’t necessarily mean better activation.

✨ Correct cueing matters because:
• The pelvic floor has multiple layers that need to lift and coordinate together
• Over-gripping can create pressure instead of support
• Breath + pelvic floor connection is key for real function
• Proper engagement improves core stability, continence, and performance

A good cue should feel like a gentle lift and support internally — not a strain, not a squeeze of everything around it, and definitely not holding your breath.

This is where pelvic floor physio is a game changer. 👏

Pelvic health physios can assess how you’re actually contracting (because what you think you’re doing isn’t always what’s happening). They provide real-time feedback to make sure:
✔️ You’re engaging all layers
✔️ You’re not compensating with surrounding muscles
✔️ Your breath and pressure are coordinated
✔️ The foundation and quality of the contraction are solid
If you’re not sure you’re activating your core right, that’s your sign to get assessed - link in bio

A pelvic health physiotherapist can help you with so much more than just kegels 👇✨ Diastasis RectiLearn how to reconnect...
09/02/2026

A pelvic health physiotherapist can help you with so much more than just kegels 👇

✨ Diastasis Recti
Learn how to reconnect and strengthen your deep core safely — not just flatten your belly, but also restore function.

✨ Pelvic Floor Symptoms
Leaks, heaviness, pain, or discomfort? These are common, but not normal. We assess strength, coordination, and relaxation, then implement appropriate treatment.

✨ MSK Pain & Aches
Back pain, hip pain, pelvic girdle pain, neck or shoulder tension from feeding and carrying? We treat these alongside your birth recovery.

✨ Return to Impact & Exercise
Running, jumping, lifting — we guide you back with confidence using evidence-based progressions tailored to your body.

✨ Scar Pain & Restrictions
C-section or perineal scars can affect movement, core function, and intimacy. Scar therapy can be game-changing.

✨ Posture & Breathing
Pregnancy and feeding can cause changes to your posture and breathing patterns. We can help you address these.

📩 DM us or book an assessment to start your postpartum recovery journey. Link in bio.

Still doing endless Kegels and wondering why things aren’t improving? 👀Here’s the difference functional pelvic floor wor...
02/02/2026

Still doing endless Kegels and wondering why things aren’t improving? 👀
Here’s the difference functional pelvic floor work makes.

Kegels train an isolated pelvic floor contraction .
Functional pelvic floor training teaches your pelvic floor to work when you need it — during movement, breath, load, and impact.

Why functional work is so important:
• Trains your pelvic floor to respond automatically (not just on command)
• Improves coordination with breath, core and hips
• Helps with leaks, heaviness, and pain during real-life movement
• Supports lifting, running, squatting, and daily tasks
• Builds strength and relaxation — both are essential

The knack is a quick, intentional pelvic floor contraction that happens right before and during activities that increase pressure in your body. During functional pelvic floor we generally encourage the knack during the exertion (movement against gravity) part of the movement.

When you do the knack, your pelvic floor muscles gently lift and engage just in time to support your bladder, bowel, and pelvic organs.

⚠️ Important note:
The knack is not a constant clench. It’s brief, functional, and paired with relaxation before and after.

coreexercises

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧… so doing more isn’t always t...
28/01/2026

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧… so doing more isn’t always the solution.

Here’s how other factors can play a role 👇

🧍‍♀️ Posture
The position of your rib cage, pelvis and spine affects how pressure is managed inside your abdomen.
Poor posture can stop the pelvic floor from working at its optimal length — making it harder to respond during coughing, running or lifting.

🌬️ Breathing patterns
Your diaphragm, core and pelvic floor are designed to work as a team.
Shallow chest breathing or breath-holding increases downward pressure, which can overload the pelvic floor — especially during impact or exertion.

🔒 Tight or overactive pelvic floor
Muscles that can’t fully relax often struggle to contract quickly or coordinate well — meaning they may not respond in time when pressure suddenly increases.

⚡ Lack of anticipatory contraction
Before you cough, jump or sneeze, the pelvic floor should gently switch on before the impact.
If this timing is delayed or absent, leakage can occur — even if strength is good.

✨ physiotherapists assess the whole system. We don’t just focus on strength, but posture, breathing, muscle tone and coordination — to find all the contributing factors to your symptoms.
We then create an individualised treatment program that may include relaxation, strengthening, breathing retraining and impact preparation.

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧And doing more isn’t always th...
28/01/2026

💧 Urinary leakage during exercise or impact isn’t always caused by a weak pelvic floor 💧
And doing more isn’t always the solution.

Here’s how other factors can play a role 👇

🧍‍♀️ Posture
The position of your rib cage, pelvis and spine affects how pressure is managed inside your abdomen.
Poor posture can stop the pelvic floor from working at its optimal length — making it harder to respond during coughing, running or lifting.

🌬️ Breathing patterns
Your diaphragm, core and pelvic floor are designed to work as a team.
Shallow chest breathing or breath-holding increases downward pressure, which can overload the pelvic floor — especially during impact or exertion.

🔒 Tight or overactive pelvic floor
Muscles that can’t fully relax often struggle to contract quickly or coordinate well — meaning they may not respond in time when pressure suddenly increases.

⚡ Lack of anticipatory contraction
Before you cough, jump or sneeze, the pelvic floor should gently switch on before the impact.
If this timing is delayed or absent, leakage can occur — even if strength is good.

✨ physiotherapists assess the whole system. We don’t just focus on strength, but posture, breathing, muscle tone and coordination — to find all the contributing factors to your symptoms.
We then create an individualised treatment program that may include relaxation, strengthening, breathing retraining and impact preparation.

Did you know your core is more than just your abs?Your diaphragm, deep abdominals (like the transverse abdominis), multi...
09/12/2025

Did you know your core is more than just your abs?

Your diaphragm, deep abdominals (like the transverse abdominis), multifidus, and pelvic floor all work together like a pressure-management team. When they coordinate well, they manage abdominal pressure (IAP) — the internal support system that keeps your trunk stable, your organs supported, and your movement efficient.

⚠️ When Intra-Abdominal Pressure Isn’t Managed Well

If the core can’t coordinate IAP effectively, you might notice:

- Back pain

- Pelvic floor symptoms (leaking, heaviness, prolapse sensations)

- Pain during lifting or exercise

- Abdominal doming or bulging

- Feelings of “weakness” when doing core type exercises

These symptoms are common — and treatable!

💛 How Pelvic Floor Physiotherapy Can Help

Pelvic floor physios are trained to assess how your diaphragm, abs, back muscles, and pelvic floor work together. They can:
✔️ Identify where coordination is breaking down
✔️ Teach breathing + core strategies to optimise pressure
✔️ Progressively strengthen
✔️ Reduce pain and improve performance
✔️ Help you feel strong, supported, and confident in your body again

Address

Brownings Workshops, Lewes Road, Blackboys
Uckfield
TN225HG

Opening Hours

Tuesday 9am - 5pm
Wednesday 9am - 5pm
Friday 9am - 5pm

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About Us

Our Physiotherapy clinic near Uckfield and Heathfield, East Sussex offers a range of services to treat men and women of all ages whether it is a sports injury, post surgery or a long standing condition. We are particularly proud of the specialist women's health physiotherapy services we provide, serving women from pregnancy right through to post menopause. Our therapy appointments are based at Honeys Green Osteopathic Clinic (Halland, Uckfield)​ and from Blackboys, near Uckfield.