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Cramps & the double over 🚫🚫 Painful periods

Cramps & the double over 🚫🚫
Painful periods can be before, during or right after your menstruation or bleeding.
Pelvic floor muscles can contribute to this & how well your hydrated & moving.
1️⃣ Pelvic floor muscle tension + more tension of holding your breath or clinching in the belly & pelvic floor can contribute to (or amplify)pelvic pain.
✨ Lenghtening or relaxing the pelvic floor muscles can help decrease tension in the pelvic floor. Tension can come from over-compensation, trigger points or nerve irritation. A couple of my favorite positions are the one in the picture (reclined butterfly), baby pose, lying with your back with legs up the wall or on a couch, or seated butterfly stretch. And breathing deep into your lower rib cage and belly.
2️⃣ Staying hydrated can help your muscles from not cramping by improving circulation, decrease bloating, and can help you poop daily.
✨ Drinking half of your body weight in fluid ounces is important. Hot tea or hot water with lemon can also stimulate your colon to empty regularly.
3️⃣ Movement can continue to help with cramping and improve circulation.
✨ Gentle movement, like walking, yoga, Pilates, or stretching, can help improve circulation and continue to have your bowels move regularly. It can help reduce inflammation and congestion in the pelvis.
✅Share with someone who you know would benefit from this post.
✅If you think might have pelvic floor muscle dysfunction reach out to us with a phone call or send a DM.
Tell me what you do to help with your cramps or pelvic pain with your period ⬇️⬇️
#pelvicpain #chronicpelvicpain #pelvicpt #painfulperiods #pelvicfloordysfunction #pelvicphysicaltherapy #pelvicphysicaltherapypeachtreecity#pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab

I get that people feel compelled to give advice…

I get that people feel compelled to give advice…
But if you don’t know why someone has pelvic pain or orgasms, then just don’t give advice.
It’s okay to say, “That sounds hard, sorry. I’m not sure.”
Okay, it sounds harsh, but I don’t want the person who deals with pain think it’s their fault or they are just “weak”.
✨Pelvic pain could be from your: hips, abdominal wall, low back, pelvic floor muscles, nerve irritation, organ (which usually has other symptoms), or a combo of
✨Ways to help with pelvic pain or painful orgasms: lengthening your pelvic floor muscles, relaxing your help floor muscles, calming down the nerves.
✨How to do this: diaphragmatic (deep) breathing, improving hip and low back mobility & tension, paying attention to positions that aggravate the pain, and most important working with a Physical Therapist who specializes in pelvic health.
➡️ Tell us below about what questions you have
➡️ Follow along for more tips on pelvic health
✅ Reach out to our clinic, we are a team of Physical Therapists who specialize in pelvic health.
#pelvicpain #chronicpelvicpain #pelvicpt #pelvicfloordysfunction #pelvicphysicaltherapy #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab #vulvodynia #hysterectomy #interstitialcystitis #tailbonepainrelief

Please know it’s not just you, and there is noth

Please know it’s not just you, and there is nothing wrong with you.
This is not a post to create any shame, so try to leave that aside.
This post is to tell you that there are reasons that you can have pain with seggs AND there are very successful solutions, (FYI it’s not drinking wine).
Several Causes:
✨ Entry pain can be caused by skin irritation, nerve irritation, muscle irritation.
✨Penetration pain can be caused by muscle irritation/tension, nerve irritation, joint pain, and in some causes organ related.
✨Painful orgasms… skin irritation, nerve irritation, and muscle irritation/tension.
But it isn’t because of your anxiety or brain, and sometimes that may be a part of it, but not THE reason.
So please know that advice is BS.
My heart is cut in two when I hear people have been told to just relax and drink wine and use lube with no results for months or years.
We, as Pelvic Physical Therapists, help people find relief with painful intercourse successfully by having the time to listen, to guide our evaluation, to get to the root cause of why you physically have the pain.
Please share with someone you know may benefit from this message.
#pelvicpain #chronicpelvicpain #pelvicpt #pelvicfloordysfunction #pelvicphysicaltherapy #pelvicphysicaltherapypeachtreecity#pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab #vulvodynia #hysterectomy #interstitialcystitis

Try these out.. let me know how they go. 1️⃣

Try these out.. let me know how they go.
1️⃣ Jaw check. Drop your shoulders, let your mouth open slightly and relax your jaw.
2️⃣ Breathe from your belly and lower ribs can help your pelvic floor and belly relax better.
3️⃣Listen to your body, pee every 2-4 hours, poop when you have to poop. Overholding your bladder and bowel can lead to increased tension on your pelvic floor muscles. **this means you need to be drinking water throughout the day to stay hydrated.
Which one do you do often?
Make sure to share, follow, or comment below so we can keep sharing the message of a Healthy Pelvis.
#pelvicpt #pelvicfloordysfunction #pelvicphysicaltherapy #pelvicphysicaltherapypeachtreecity#pudendalnerve #pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab #vulvodynia #hysterectomy #interstitialcystitis #tailbonepainrelief #peachtreecity #pelvicpainrelief #chronicpelvicpain

We don’t know what we don’t know. I tell my c

We don’t know what we don’t know.
I tell my clients this advice on the daily.
We are not taught this in Health in school or any other place.
☝🏼When your body needs to poop, go poop. Try not to delay too long. The reason is that you could end up having harder poops, constipation, and difficulty fully pooping.
Then there is YOU.
✌🏼Bladder is after you… meaning you can have control over when you go pee. We can usually hold pee for 2-3 hours even when you are drinking a lot of water throughout the day. When you train yourself to pee “just in case”, on routine, or sooner like every 30 minutes then your bladder starts to rule you and your day AND night.
**Note** 👈🏼If you have pain with peeing the above bladder advice may not apply to you. If it hurts and you have to pee this is a whole other issue, and would be a reason to seek care from a Pelvic Physical Therapist.
I’ve got to credit @michellelyons_muliebrity for this advice 💜
#constipation #bowelrelief #hemorrhoids #painfulpoop
#fecalsmearing #fecalleakage
#pelvicpt #pelvicfloordysfunction #pelvicphysicaltherapypeachtreecityga #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab

Ab workouts and core workouts can be some of the h

Ab workouts and core workouts can be some of the hardest workouts to do.
I have learned to modify how I workout so I can stay active without fear. (I have a Diastasis Recti and Prolapse).
Diastasis Recti is NOT something you should fear, it’s just misunderstood.
First and far most getting it assessed by a Physical Therapist is key to understanding IF you have it and how it’s functioning FOR you.
Same for a prolapse… we just need to know by a movement specialist (Physical Therapist) how a Diastasis Recti and Prolapse is affecting our day in and out and workouts.
Pelvic organ prolapse is where your pelvic organs bulge into your vaginal canal some.
I posted these modifications I do to help with my core strength which have helped me get to full planks and burpees in the floor, and back into heavy lifting.
Moving is far better than not moving…
By the way these are great modifications for someone who is getting back into working out too, just saying.
#diastasisrecti #diastasisrectiexercises #dra #diastasisrectijourney #diastasis #diastasisrehab
#pelvicpt #pelvicfloordysfunction #postpartumbody #postpartumjourney #pelvicphysicaltherapypeachtreecityga #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth

In case you were wondering… •Pelvic Physical

In case you were wondering…
•Pelvic Physical Therapy is not the same as a Pelvic Exam from an OBGYN.
In fact, you may or may not have a pelvic floor muscle evaluation externally or internally at your first session or Evaluation.
•First, we need to ask questions and see what pelvic floor condition you are struggling with. This helps guide us in our Evaluation.
We like to assess how the whole body is working with the pelvis.
Example
•If you are leaking urine when you run or jump, we may need to start by watching those movements, and assessing the hips and spine.
•Or if you’re your having painful pooping or peeing we may need to dive deep into questions about your bowel and bladder health, and menstrual & sexual health.
But ultimately, evaluating the pelvic floor muscles externally and internally could be the missing link to your specific problem. It is important to gather information on how the pelvis and pelvic floor muscles are a part of the problem you may be struggling with, so we can help you find relief or resolve.
And just a reminder, you are not weak… Pelvic Physical Therapy is not Kegels.
#pelvicpt #pelvicfloordysfunction #pelvicphysicaltherapypeachtreecityga #pelvicphysicaltherapy #pudendalnerve #pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab #pelvicfloorphysicaltherapynewnan #pelvicfloorphysicaltherapy

It was the year of possibility. We showed up, we

It was the year of possibility.
We showed up, we worked together, we laughed, we learned.
I’m grateful to work alongside Dr. Erica, Pelvic Physical Therapist @eholla10 and Stephanie (our Admin Assistant)each day… each week an adventure. 🤩🤪😕🧐🥳
I’m grateful for the individuals who worked alongside us towards their healing and trusted us to help guide them in their health journey.
Thank you @healthylifestylenetworkptc for being our home for the clinic!
And grateful for the health and wellness community we have the privilege to collaborate with to help people find relief from their pelvic health concerns.
Happy New Years!
#pelvicpt #pelvicfloordysfunction #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab #pelvicphysicaltherapypeachtreecity #peachtreecity #peachtreecitymoms #fayettevillega #newnanmoms

1 in 3 people postpartum have this.. Often indivi

1 in 3 people postpartum have this..
Often individuals will screen the width between the Rectus Abdominus (six pack muscle) aka Linea Alba but the depth is just as important if not more important than the width.
🟪🟣🟪🟣🟪🟣🟪🟣🟪🟣🟪🟣
Because what it is telling you is how well your deeper core muscles are doing to help you out with core control and abdominal strength.
🟪🟣🟪🟣🟪🟣🟪🟣🟪🟣🟪🟣🟪
It is important to have your Diastasis Recti assessed so you know your baseline strength and where your abdominal wall and Diastasis Recti is located and how it plays into your everyday movements like taking care of your baby and working out.
🟪🟣🟪🟣🟪🟣🟪🟣🟪🟣🟪🟣🟪🟣
Diastasis Recti is related low back pain, pelvic organ prolapse, and urinary leakage.
Rehabbing your core after birth is key to preventing long term back pain, getting screened by a Physical Therapist is key see if you have it and how to rehab and recover.
Questions drop them ⬇️
#diastasisrecti #diastasisrectiexercises #dra #diastasisrectijourney #diastasis #diastasisrehab
#pelvicpt #pelvicfloordysfunction #postpartumbody #postpartumjourney #pelvicphysicaltherapypeachtreecityga #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth

It’s not just the gap… This was a mom of two

It’s not just the gap…
This was a mom of two toddlers, 1 and 3.
Width vs depth… how to screen Diastasis Recti.
Diastasis Recti aka Diastasis Rectus Abdominus (DRA) is where there is a change in the connective tissue (linea alba) between the Rectus Abdominus (aka six pack muscle).
Some women feel they look pregnant or have a mom tummy. Some women see the doming or coning when working out or while moving.
The doming and coning are a sign the there is not great strength and load transfer of tension the the abdominal muscles.
But Diastasis Recti is neglected and chalked up to just getting surgery.
Rehab without surgery is possible.
First— getting assessed by an Physical Therapist who is an expert in Diastasis Recti is essential!
Second— there is not a one size fits all DIastasis Recti and just because you have a gap doesn’t mean you have a severe Diastasis Recti at all.
This video is taken after this client worked together with us for several months and she saw great improvement in her deep abdominals strength.
The width or gap stayed the same but her depth and ability to create good load transfer was awesome! (And side note: her back pain went away)
Have you screened your abdominal wall after pregnancy?
#diastasisrecti #diastasisrectiexercises #dra #diastasisrectijourney #diastasis #diastasisrehab
#pelvicpt #pelvicfloordysfunction #postpartumbody #postpartumjourney #pelvicphysicaltherapypeachtreecityga #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth #momswholift #momthrive #postpartumrecovery #pelvicrehab #peachtreecitymoms

Surgery is not the only way to help. 1 in 3 wome

Surgery is not the only way to help.
1 in 3 women postpartum have Diastasis Rectus Abdominus (DRA).
It ranges in where the DRA is located and how large the width AND depth.
These are the top things we assess when someone comes to see us for Diastasis Recti.
It is a journey and you can see some immediate changes with physical therapy… but some changes take more time.
What is most important is that you know you’re specifics, and that you don’t have to have surgery.
There are so many things we can work on to see improvement!!
And comparing yourself to a friend or another mom isn’t the best because everyone has a different baseline.
Diastasis Recti can be associated with pelvic organ prolapse, urinary incontinence, and low back pain.
If you’re reading this, tell me if you have Diastasis Recti and what questions you have ⬇️⬇️
Illustration credit: @pelvicguru1 — thank you for all the great content you provide to help educate about pelvic health 💜
#diastasisrecti #diastasisrectiexercises #dra #diastasisrectijourney #diastasis #diastasisrehab
#pelvicpt #pelvicfloordysfunction #postpartumbody #postpartumjourney #pelvicphysicaltherapypeachtreecityga #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth #peachtreecitymoms #peachtreecityga

This is why you need to know 💥 Pelvic floor mu

This is why you need to know 💥
Pelvic floor muscles do not function on their own, they work with all the deep core muscles - fancy names - transverse abdominus, multifidi—which mean they support your organs, spine, pelvis during ……… — ……. — ………. — ………. — ………
Heavy lifting
Jumping and running
Coughing & Sneezing
Repetitive bending of the spine & hips
If you are leaking— it could mean there is a coordination issue, endurance issue or power issue.
If you’ve hurt your back— your pelvic floor muscles may not be working well to support your spine and discs.
It really is the missing link to help female athletes hit PR lifts, return to exercise without leaking and hurting their back.
And it is not doing Kegels — it’s integrating the pelvic floor with all of your workouts… and definitely with your core work ✅
And the best way to use the pelvic floor muscles with your workouts is knowing how to coordinate these muscles and manage pressure in your belly (aka abdomen).
Want to know more tell me ⬇️
#coreworkout #pelvicfloorexercises
#pelvicpt #pelvicfloordysfunction #pelvicphysicaltherapy #pelvicfloorphysicaltherapist #pelvichealth #pelvicrehab

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