Rooted Pelvic Health

Pelvic Health During Pregnancy is the Key to a Smooth Birth! 🤰✨

Your pelvic health plays a crucial role in your pregnancy journey, affecting everything from comfort throughout pregnancy to the ease of labor and delivery. Here's why it's important to prepare your body and pelvic floor for birth:

Prevent Pain & Discomfort
Addressing your pelvic floor health can help prevent or reduce back pain, pelvic pressure, and urinary incontinence, all common during pregnancy.

Prepare for Labor
A healthy pelvic floor supports your baby’s position, can help improve the pushing stage of labor, and reduce the risk of tearing.

Avoid Long-Term Complications
Addressing your pelvic floor health can minimize the risk of postpartum issues, like pelvic organ prolapse or bladder leakage.

Incorporate Pelvic Floor Exercises
Although kegels are one way to do this, you can also try pelvic tilts, core exercises, and deep breathing techniques to contract and relax your pelvic floor. These exercises are simple, effective, and can be done anywhere!

Stay Active & Posture Aware
Maintaining proper posture and staying active with pregnancy-safe exercises helps keep your pelvic region aligned and strong.

Taking care of your pelvic health now means a healthier pregnancy and a smoother transition into motherhood. 💪

Rooted Pelvic Health can help you through your pregnancy journey. Feel free to call or request an appointment today.

Rootedpelvictherapy.com

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Mama’s, have you had a baby (or 2 or 3 or 4, lol) and don’t know where to start with getting back into your workout routine or sport?

The postpartum period brings many challenges for women including the question of “how can I safely get back to (fill in the blank with whatever physical activity you love)?”

So many women will just avoid it all together due to fear and others might jump back into activity too soon (we usually need more than 6 weeks to get back into more advanced activity).

But, don’t let all of these questions and thoughts keep you from doing that thing you love. That thing that makes you feel like YOU.

Pelvic floor therapists can help. We take into consideration the entire core system to ensure you can safely return to the things you love without fear.

Let us help. Call or request an appointment today.

Rootedpelvictherapy.com

📣August is Pelvic Floor Dysfunction Awareness Month📣

Pelvic Floor Dysfunction affects millions of people around the world, men and women, but it often goes undiagnosed due to a lack of awareness and understanding. So let’s learn more about it.

What the heck is the pelvic floor?
A group of muscles and tissues that support the bladder, re**um, and reproductive organs.

What is pelvic floor dysfunction?
When the muscles of the pelvic floor don't work properly, it can lead to issues like incontinence, pelvic pain, and organ prolapse.

What you can do to help your pelvic floor:
1. Recognize the Symptoms of Pelvic Floor Dysfunction:
* Urinary incontinence (leakage of urine)
* F***l incontinence (leakage of stool)
* Pelvic pain
* Painful in*******se
* A feeling of heaviness or bulging in the pelvic area
If you experience any of these symptoms, talk to your healthcare provider.

2. Practice Pelvic Floor Exercises: Pelvic floor exercises, can strengthen the muscles that support your pelvic organs.
Not sure if you’re doing them right? Are they causing your symptoms to worsen? Seek help from a trained pelvic floor therapist.

3. Avoid Constipation: Drink plenty of water and include fiber-rich foods in your diet, such as fruits, vegetables, legumes, and whole grains. This helps prevent constipation and reduces unnecessary pressure on your pelvic floor.

Pelvic Floor Dysfunction can significantly impact your quality of life, but there is help available . Open up the conversation with your doctor.

Rootedpelvictherapy.com

If there was one activity you could do without urine leakage what would it be? What is it that you’ve been avoiding and missing?
(You can message below and start a conversation or message me directly & let’s talk about it!)

Are all systems a go for you?

Pelvic floor health is more than isolated pelvic floor contractions.

Things you can start today are:
1- Stress Management- You can try deep breathing exercises, mindfulness, or meditation.
2- Optimal nutrition- up your fiber, decrease those processed foods
3- Hydrate- is your urine a light pale yellow? If not, drink more.
4- Movement and Exercise- walking is perfect here
5- Sleep- work on sleep hygiene.

Yes the same things that help with overall health, can help optimize your pelvic floor heath.

Rootedpelvictherapy.com

July is Diastasis Recti Awareness Month

What is it?
This is a common condition in which there is a thinning and separation of the connective tissue in the midline of the abdominal wall.

It is common in women during pregnancy as baby needs to take up more space and after pregnancy in the postnatal period. This is usually normal unless it does not resolve in the postpartum period.

It is not only limited to women in pregnancy or the postpartum period. Men and women who have not had a pregnancy can develop this condition as well after using poor abdominal loading techniques for many years.

What to do about Diastasis?
1. Learn improved movement patterns.
2. Learn how to load pressure through your core.
3. Work with a pelvic floor therapist. Your pelvic floor is an important piece of the whole core system.

Rootedpelvictherapy.com

Let’s talk about how you sit.

When it comes to the pelvic floor and its function we look at the position of the pelvis in standing and sitting.

Since so many of us tend to spend more time in a seated position, let’s talk about that.

Next time you sit down, notice if you sit with a tucked under pelvis or slouching.

If you tend to sit in a slouched position this can cause your pelvic floor muscles to tighten and shorten over time. This could cause them to feel painful or tense. It also puts them in a position where they are unable to contract and relax optimally resulting in leakage with coughs, sneezes, or laughing.

Pay attention to your sitting posture. Spend less time slouched throughout the day, but also know you don’t have to stay in perfect alignment all day. Just bring awareness to it.

Have questions about your pelvic floor?
Call us today!

Rootedpelvictherapy.com

Let’s define incontinence 🚻

When asked, “Do you experience incontinence?,” many will quickly answer “no.” This is because we tend to think of someone who is unable to get to the bathroom in time and uses a depend garment for protection. Although this is incontinence it is not the only definition.

Incontinence is any loss of bladder or bowels that occurs outside of using the bathroom. This can be drops or complete loss.

There are different types of incontinence.
1️⃣ Stress incontinence- leading when you laugh, cough, jump, dance.
2️⃣Urge incontinence- feeling a strong urge to go RIGHT NOW.
3️⃣Mixed incontinence- a combination of stress and urge incontinence
4️⃣F***l incontinence- inability to control gas or having a bowel movement
5️⃣Overactive bladder- similar to urge incontinence, but feeling like you have to go all the time

All of these can be treated in pelvic floor therapy. There are lifestyle, nutrition, and exercise components that can be addressed to relieve your symptoms.

Have questions? Call today and let’s discuss what is happening in your body.

Rootedpelvictherapy.com

What is this pelvic floor you talk about?

Let me tell you! 📣📣📣

1️⃣It is a group of muscles that lie at the base of your pelvis.
2️⃣Because of the attachments of the muscles to the pelvis, it acts as a spine stabilizer.
3️⃣They help keep our bladder, re**um, and uterus in place.
4️⃣They help us with continence (p*e, poo, or fart) by either keeping it in when necessary, or letting it out when you get to the bathroom.
5️⃣They also play a role in s*xual satisfaction or lack thereof.

So what are some common complaints that are related to the pelvic floor?
⚓️A shift of the bladder, uterus, or re**um into the vaginal walls causing a sensation of pressure.
💋A lack of s*xual satisfaction or pain with s*x.
😾Low back pain, hip pain, or pelvic pain.
🚽Bowel or bladder leakage or difficulty emptying your bowels or bladder.

Have questions about your pelvic floor?
Call us today!

Rootedpelvictherapy.com

What is pelvic floor therapy?

It’s a whole body approach to improve your pelvic floor concerns.

We address all of the things that can impact the function of your pelvic floor to help you heal from leakage, pelvic pain, pregnancy pains, and postpartum recovery.

This means we’ll look at your diet, hydration, daily habits, daily activity demands, and your overall physical body and intervene where needed.

You will leave with more knowledge of your bladder, bowel, and pelvic floor than you ever knew.

We believe knowledge is power and we’re here to give that to you.

Call us and request your appointment today.

Don’t hesitate another day. Help is here.

Rootedpelvictherapy.com

I hope you are all having a lovely weekend and restful Sunday. A quick reminder, self care is selfless. Take some time for you tonight as you get ready for the week ahead.

With Love 💕