Sigma Women's Health & Rehab

The Impact of Breast Weight on Posture (& thereby on Sports Performance & Participation) By Siobhan O’Donovan – Chartered Physiotherapist & Founder of Posture Fitting  Breast weight and its impact is a problem that is totally hidden in plain sight, despite its significan…

✨ What is a Mummy MOT? ✨

If you’ve had a baby (whether recently or years ago!) and are experiencing issues like back pain, pelvic floor weakness, or diastasis recti, a **Mummy MOT** is for you!

Our brilliant women’s health physio, runs regular Mummy MOT clinics at Sigma—helping mums feel stronger, more supported, and confident in their bodies post-baby.

This specialist postnatal check assesses your core, pelvic floor, posture, and overall recovery- with a tailored rehab plan to help you move and feel your best. 💪

DM us to book your appointment or find out more!

We are so excited to be supporting Baby Bump Fitness CIC with this project across Warrington

🚨 Calling all Warrington sports coaches of girls’ teams!🚨

Did you know? 👇

⚡ 46% of girls say their breasts have affected their participation in sport.
⚡ 73% of girls aren’t wearing the right sports bra for their activity.
⚡Poor breast support impacts posture, breathing, and performance, increasing the risk of injury.

We’re excited to have received funding from the Arnold Clark Community Fund to deliver Strong & Supported, our fun, interactive workshop designed to help girls:

✅ Understand why a sports bra is as essential as trainers, boots, or gum shields.
✅ Learn how to find the right fit to stay comfortable and supported.
✅ Recognise how poor breast support can affect movement, injury risk, and recovery.

No matter their size, this is about getting informed early. Knowing what to look for means they’ll be prepared and confident as their bodies change—so they can focus on playing, not discomfort.

📩 If you’re a local coach and want a free Strong & Supported workshop for your team, get in touch! Let’s give girls the support they need to stay in sport.

Let’s talk about exercise in your 40s. Because honestly- It’s a completely different ball game. Or is it just me? Gone are the days when a few intense gym sessions would shift those extra pounds. And now, it seems that the harder I train, the more weight I gain? What’s that all about? Seriously, this is not what I signed up for.

I’ve always been super competitive, loved sport and exercise, so naturally, I assumed just doing more would shift those perimenopause pounds. Spoiler alert: it didn’t. Instead, I found myself feeling completely wiped out, dealing with DOMS for days longer than usual, no change in weight, and generally just feeling rubbish. Exercise, which had always been my stress-buster, was now having the opposite effect on me. It turns out that the type of exercise I was doing was actually stressing my body out—despite it feeling like a mental escape.

Midlife Fitness Crisis: Why Beasting Myself No Longer Works Let’s talk about exercise in your 40s. Because honestly- It’s a completely different ball game. Or is it just me? Gone are the days when a few intense gym sessions would shift those extra pounds. And now, it seems that the harder I train, the more weight I gain? What’s that all about? Seriousl...

Why Pregnancy Massage is Beneficial at Every Stage—Not Just the Final Weeks

Pregnancy is a time of huge changes—physically, mentally, and emotionally. As your body adapts to support your growing baby, aches, pains, and discomfort can become part of daily life. While many women wait until the final few weeks to book a pregnancy massage, the truth is that regular massage throughout pregnancy can provide relief, improve well-being, and support a more comfortable experience from the first trimester to the last.

At Sigma, we specialise in pregnancy health, with over 15 years of experience in pre- and postnatal care. Our treatments are designed to support your body through every stage, keeping you comfortable, relaxed, and moving well throughout pregnancy.

The Benefits of Pregnancy Massage in Every Trimester

First Trimester: Supporting Early Pregnancy Changes
The first trimester can bring fatigue, hormonal changes, and, for many women, nausea. While deep tissue massage isn’t recommended in the early weeks, gentle techniques can help ease muscle tension, promote relaxation, and improve circulation—helping to support energy levels and better sleep.

Research has shown that pregnancy massage can lower cortisol (the stress hormone) while increasing serotonin and dopamine, both of which support mood regulation and emotional well-being (Field et al., 2004). With early pregnancy often being a time of uncertainty, this additional support can be invaluable.

Second Trimester: Reducing Discomfort as Your Body Adjusts
By the second trimester, energy levels often improve, but new challenges arise as the body adapts to a growing bump. Increased weight and postural shifts can lead to tension in the lower back, hips, and legs. Regular massage can help by:

- Relieving strain on weight-bearing muscles
- Improving circulation and reducing swelling
- Supporting overall posture and movement

One study found that prenatal massage can reduce leg swelling by up to 40% through improved lymphatic drainage. This makes a real difference for those experiencing fluid retention and discomfort in the legs and feet.

Third Trimester: Preparing for Birth and Easing Late-Pregnancy Strain
As your baby grows, additional strain is placed on the lower back, pelvis, and legs, often leading to sciatic pain, pelvic girdle discomfort, and difficulty sleeping. Regular massage can help manage these symptoms by:

- Easing tension in the lower back and hips
- Supporting better circulation to reduce swelling
- Promoting relaxation and improved sleep

A study in the Journal of Psychosomatic Obstetrics & Gynecology found that prenatal massage significantly reduced stress hormones and improved sleep quality. Given how disrupted sleep can become in late pregnancy, this is an important benefit.

Why Choosing a Specialist Matter
Pregnancy massage isn’t just about relaxation—it’s about ensuring both you and your baby are supported safely. Seeing a specialist in pregnancy massage is essential, as general massage techniques are not always appropriate for expectant mothers.

At Sigma, our therapists are fully qualified in pregnancy care, meaning we:
✔️ Use safe, adapted techniques for each stage of pregnancy
✔️ Avoid areas that could trigger contractions or discomfort
✔️ Have a deep understanding of pregnancy-related conditions like PGP, sciatica, and swelling, and how to manage them effectively

Pregnancy is a time when your body is working hard—massage can be an essential part of looking after yourself throughout.

Whether you're in the early stages or preparing for birth, pregnancy massage can make a real difference in how you feel.

Ah, the classic question. Right up there with "Are you still breastfeeding?", "Should you really be eating that?", and my personal favourite, "Is he babysitting while you're away?" (No, Karen, he’s parenting).

Whenever I mention that I’m heading off on a trip—be it a work retreat, a well-earned break, or just a Tuesday—I can guarantee at least one person will clutch their pearls and ask, "Are you not taking the kids?" in that tone. You know the one. The mix of mild horror and genuine curiosity, as if I’ve announced I’m leaving them to be raised by wolves.

And the answer? No. No, I am not.

Are You Not Taking the Kids? Ah, the classic question. Right up there with "Are you still breastfeeding?", "Should you really be eating that?", and my personal favourite, "Is he babysitting while you're away?" (No, Karen, he’s parenting). Whenever I mention that I’m heading off on a trip—be it a work retreat, a well-earne...

Can anyone else resonate? I've talked about this countless times with other women (from all different industries) and know I am not alone in thinking this..... 2025, is the year I stop letting it bother me......or at least try!

Am I bothered? Well, yes, actually, I am. And since we’re being honest, let me tell you why. Over the years, I’ve worked my arse off to build my businesses. Not just one, but a few. I’ve gone back to university – not once, but multiple times. I’ve studied, researched, written articles, presented at confe...

Are you prioritising recovery?

Read our latest blog and get £10 of a sports massage in Feb

Are You Overlooking Recovery in Your Fitness Regime? Here we are, halfway through January. If you’re still sticking with your new fitness regime—whether that’s hitting the gym, running, yoga, or even just walking more—go you! I've still not psyched myself up yet to get started so you are doing way better than me. Starting something new is alwa...

Although I wrote this back in 2020, it’s still relevant given the number of “chasing the burn” January fitness posts I’ve seen online this weekend

Do you chase soreness? On a daily basis,  I see friends family and a lot of fitness related hashtag posts proudly sharing their D.O.M.S “Badge of Honour” after a tough workout.  D.O.M.S meaning, the pain you feel in the days following exercise or delayed onset of muscular soreness to get technical.   I'm even guil...

Did you know September and November are the highest birth months?

Yep, all that Christmas and Valentine’s sex… and yes, my daughter was born 14th Nov! 😂

Anyway, you might now be starting to think about getting back into some kind of exercise. Maybe you’re dealing with pelvic floor dysfunction, abdominal separation, or perhaps you’ve no idea what’s going on with your body but want to check before diving into a new routine.

Our team specialises in postnatal rehab and has been supporting new mums for over 10 years. We offer full postnatal assessments, Mummy MOTs, C-section scar therapy, and so much more!

Comment below with a 👶🏼 if you’d like us to send you info on our new mama offers launching this January!

Happy New Year! I know many of you will be itching to get to the gym/out for a run - or might have already done your first session. Please have a read of this before you do anything else……

Train Smarter, Not Harder this January Ah, January. The time of year when gyms are rammed, and the world collectively decides that this is the year to channel their inner SAS recruit. Let’s be honest, despite every fitness professional in the land begging you to ease into your workouts sensibly, many of you will go full-throttle from d...

Ah, New Year – the month where every social bot and influencer tries to guilt you into ‘shifting the baby weight’ with hardcore workouts. Cue the annual go hard or go home post….. although chances are if you’re newly post natal, you will be going home with an injury!

Listen, mums we are all for exercise and opportunities for mums to participate BUT it’s not about beasting your body into submission after the Christmas cheese board.

It’s about taking small steps, listening to what your body actually needs (not some influencer from Instagram), and rehabbing properly. Strong and stable wins the race.

Let’s normalise moving with purpose, not punishment. Your pelvic floor will thank you. Here’s to a Happy, Healthy New Year – now go unfollow those fitness bots before 1st Jan. You deserve better!

Huge happy birthday to the legend that is Always there to save the day with coffee ☕️ , cover 🏋️‍♀️ an adventure ✈️ , a challenge ⛰️ and most importantly friendship! So glad our paths crossed all those years ago at Baby Ballet! Have an amazing day lots of love Claire & Robyn ❤️

Wishing all our clients and followers a Merry Christmas 🎄

Ah, Christmas. The most wonderful time of the year—or, for many women, the most mentally and physically exhausting. Between endless shopping lists, food prep, and attempting to transform the house into a glittering winter wonderland, it’s no surprise so many of us feel like we’re teetering on the edge by mid-December.

https://sigmawoman.co.uk/christmas/

🤔 When do breasts first form in humans?
Nope, not puberty as you might have assumed, but in the womb, pre-birth!

Learn other fascinating facts about how breasts impact girls & women through different life stages on Weds Oct 30th at University Central Birmingham (or, as we are claiming it, Boobingham 👀😉).

Me and my PostureFitting Partners Tarn Jones from Body In Balance Physiotherapy & Women’s Wellness, & Claire Gregory from Sigma Women's Health & Rehab, will be talking all things Bits & B***s + Bumps & BabIes, as part of SPARC (Sports Performance & Rehab Conference) 2024.

And not just us, it's a stellar line up of speakers leading the way in Women's Health in Sport & Exercise!

Last few places remaining, so sign up here to not have ROMO (regret at missing out 🤪) https://loom.ly/_L88cBA

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We are so excited to announce that thanks to funding from Cheshire Community Foundation - we will be running a FREE C-Section Scar Therapy project in Warrington, Widnes & St Helens!

This project will include a FREE C Section Recovery guide that provides information and advice on how you can use scar therapy at home to manage your C Section Scar.

We will also be delivering FREE Scar Therapy in person workshops where you can come and learn more about your C Section Scar, learn self massage techniques to help relive pain, tightness, overhand….., receive some free treatment from our Scar Therapists AND takeaway some free scar therapy products to support you at home.

This is so exciting and will not only support so many women in our local area BUT hopefully help us to collect evaluation data to show that we need to do more for women post C Sections to hopefully expand this project.