Sullivan Physical Therapy

Mental health is as important as physical health. Make sure you are taking time for both every day.

Here is a mental health tip for today...

Tell yourself you've got this. Have a go to affirmation that you can tell yourself when you are struggling like "keep swimming, just keep swimming."

Other suggestions are:
- I am brave.
- I can do this.
- I believe in myself.
- I am strong.
- I am beautiful.
- I can do hard things.
- I am smart.
- I am capable of great things.
.
.
.
.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

Mental health is as important as physical health. Make sure you are taking time for both every day.

Here is a mental health tip for today...

Tell yourself you've got this. Have a go to affirmation that you can tell yourself when you are struggling like "keep swimming, just keep swimming."

Other suggestions are:
- I am brave.
- I can do this.
- I believe in myself.
- I am strong.
- I am beautiful.
- I can do hard things.
- I am smart.
- I am capable of great things.
.
.
.
.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

It is summer, which means pool time.🏖️ Many of our patients are pregnant and are wanting to cool off from the Texas Heat. 😎
.
Here are some cool down water exercises:
• Seated if possible (with/without jets if available)
o Pelvic floor exercises
o Ankle range of motion exercises
o Seated bicycles
• If seated exercises are not available, can do slow walk forward/backwards across pool with abdominals engaged, shoulders back - no added resistance
• Repeat stretches from warm up period
.
.
.
.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

It is summer, which means pool time.🏖️ Many of our patients are pregnant and are wanting to cool off from the Texas Heat. 😎
.
Here are some cool down water exercises:
• Seated if possible (with/without jets if available)
o Pelvic floor exercises
o Ankle range of motion exercises
o Seated bicycles
• If seated exercises are not available, can do slow walk forward/backwards across pool with abdominals engaged, shoulders back - no added resistance
• Repeat stretches from warm up period
.
.
.
.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

During pregnancy, alignment changes within the pelvic bone are fairly common as changes in body weight and composition occur. As a result, women can experience painful pelvic tilting that creates unevenness in the spine. The loosening and softening of ligaments in preparation for delivery can contribute to misalignments. A pelvic misalignment can bring about a number of painful symptoms and complications.

Pelvic misalignment can lead to pain, discomfort, urinary incontinence and other complications.

Some signs of pelvic misalignment can include:

- Pain in the back and hips
- An unbalanced walk
- Poor spine alignment

About 80 percent of women will experience pelvic pain at some point during pregnancy. For some women, it is an intermittent, mild pain. Other women will experience deep, wrenching pain that makes it feel as though the pelvis is splitting apart. Delivery is not necessarily the “cure” for pregnancy-related pelvic pain. The widening of the pelvis occurs during pregnancy does not decrease immediately after delivery. Pelvic issues that begin in pregnancy can be exacerbated during delivery.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

During pregnancy, alignment changes within the pelvic bone are fairly common as changes in body weight and composition occur. As a result, women can experience painful pelvic tilting that creates unevenness in the spine. The loosening and softening of ligaments in preparation for delivery can contribute to misalignments. A pelvic misalignment can bring about a number of painful symptoms and complications.

Pelvic misalignment can lead to pain, discomfort, urinary incontinence and other complications.

Some signs of pelvic misalignment can include:

- Pain in the back and hips
- An unbalanced walk
- Poor spine alignment

About 80 percent of women will experience pelvic pain at some point during pregnancy. For some women, it is an intermittent, mild pain. Other women will experience deep, wrenching pain that makes it feel as though the pelvis is splitting apart. Delivery is not necessarily the “cure” for pregnancy-related pelvic pain. The widening of the pelvis occurs during pregnancy does not decrease immediately after delivery. Pelvic issues that begin in pregnancy can be exacerbated during delivery.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

Testimonial Tuesday...👍🙌👏
.
"Kimia was extremely effective!! I am leaving more informed and feeling stronger. I have no heaviness, urinating normally without pain and s*x is back to normal.." - Recent patient of Kimia Kardan, PT, DPT

Testimonial Tuesday...👍🙌👏
.
"Kimia was extremely effective!! I am leaving more informed and feeling stronger. I have no heaviness, urinating normally without pain and s*x is back to normal.." - Recent patient of Kimia Kardan, PT, DPT

The Low FODMAP Diet is a clinically effective tool used to identify carbohydrate food triggers for people
suffering from Irritable Bowel Syndrome and/or Small Intestinal Bacterial Overgrowth (SIBO). It is effective at
reducing or entirely eliminating symptoms in the majority of people with IBS.
.
FODMAPs are types of carbohydrates (sugars) that are fermentable. In certain people, these foods can
trigger gas and bloating, and exacerbate IBS. The types of carbohydrates include Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPS), and the specific types of sugars include fructose, lactose, polyols (sorbitol and mannitol), fructans, and galacto-oligosaccharides (GOS).
.
If these carbohydrates are poorly absorbed and fermented by bacteria in the small intestine, as is often
the case for people with IBS and or SIBO, the result can be gas, abdominal pain and distension.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

The Low FODMAP Diet is a clinically effective tool used to identify carbohydrate food triggers for people
suffering from Irritable Bowel Syndrome and/or Small Intestinal Bacterial Overgrowth (SIBO). It is effective at
reducing or entirely eliminating symptoms in the majority of people with IBS.
.
FODMAPs are types of carbohydrates (sugars) that are fermentable. In certain people, these foods can
trigger gas and bloating, and exacerbate IBS. The types of carbohydrates include Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPS), and the specific types of sugars include fructose, lactose, polyols (sorbitol and mannitol), fructans, and galacto-oligosaccharides (GOS).
.
If these carbohydrates are poorly absorbed and fermented by bacteria in the small intestine, as is often
the case for people with IBS and or SIBO, the result can be gas, abdominal pain and distension.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

What to eat for stress management.
- Lots of veggies, low glycemic fruits, nuts, seeds.
- Avoid highly processed foods.
- Well-sourced small, fatty fish, organic pasture-raised poultry and eggs and organic
grass-fed beef (if you choose to eat animal products).
- Avoid high mercury fish
- SMASH acronym for safe fish (Sardines, Mackerel, Anchovies, Salmon, Herring)
- Eat organic food as much as possible, especially anything from an animal, soy, or corn.
- For best oils, choose minimally processed oils such as cold-pressed organic extra virgin olive oil, avocado oil and unrefined coconut oil. Avocado, cold-pressed olive oil
and coconut oil are the best choices for high heat cooking (>325℉). Avoid refined and industrialized seed based oils such as canola, soybean, corn, safflower, sunflower and/or grapeseed.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

What to eat for stress management.
- Lots of veggies, low glycemic fruits, nuts, seeds.
- Avoid highly processed foods.
- Well-sourced small, fatty fish, organic pasture-raised poultry and eggs and organic
grass-fed beef (if you choose to eat animal products).
- Avoid high mercury fish
- SMASH acronym for safe fish (Sardines, Mackerel, Anchovies, Salmon, Herring)
- Eat organic food as much as possible, especially anything from an animal, soy, or corn.
- For best oils, choose minimally processed oils such as cold-pressed organic extra virgin olive oil, avocado oil and unrefined coconut oil. Avocado, cold-pressed olive oil
and coconut oil are the best choices for high heat cooking (>325℉). Avoid refined and industrialized seed based oils such as canola, soybean, corn, safflower, sunflower and/or grapeseed.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

It is summer, which means pool time.🏖️ Many of our patients are pregnant and are wanting to cool off from the Texas Heat. 😎
.
Here are some deep water exercises:
• Noodle Bicycles - 10 minutes
o 2 noodles positioned behind back and under arms; instruct patient to bicycle in deep end in comfortable upright or slightly reclined position
• Advance to add corner exercises - 20 to 30 reps each
o Patient uses 2 noodles wrapped around upper chest and under arms; holds on to corner of pool deep end to stay vertical
o Instruct patient to perform double knee-to-chest; hip abduction (both legs simultaneously); scissor kicks; frog leg kicks
• Vertical traction - 10 to 15 minutes
o Excellent for patients with lumbar disc problems
o Instruct patients to hold noodles in front around upper chest and under arms; hold corners of pool to stay vertical as possible
o Hold position for 10 to 15 minutes: advise to stop if pain increases or numbness and tingling starts
o Can add more traction by adding light ankle weights - assess need for Aqua vest if adding weights for safety

Check out next Thursday where we will give you tips on cool down exercises in the pool. 💦
.
.
.
.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

It is summer, which means pool time.🏖️ Many of our patients are pregnant and are wanting to cool off from the Texas Heat. 😎
.
Here are some deep water exercises:
• Noodle Bicycles - 10 minutes
o 2 noodles positioned behind back and under arms; instruct patient to bicycle in deep end in comfortable upright or slightly reclined position
• Advance to add corner exercises - 20 to 30 reps each
o Patient uses 2 noodles wrapped around upper chest and under arms; holds on to corner of pool deep end to stay vertical
o Instruct patient to perform double knee-to-chest; hip abduction (both legs simultaneously); scissor kicks; frog leg kicks
• Vertical traction - 10 to 15 minutes
o Excellent for patients with lumbar disc problems
o Instruct patients to hold noodles in front around upper chest and under arms; hold corners of pool to stay vertical as possible
o Hold position for 10 to 15 minutes: advise to stop if pain increases or numbness and tingling starts
o Can add more traction by adding light ankle weights - assess need for Aqua vest if adding weights for safety

Check out next Thursday where we will give you tips on cool down exercises in the pool. 💦
.
.
.
.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

Exercise for stress management
.
- For people without exercise limitations, aim to get 150 minutes of moderate intensity exercise (you can talk, but can't sing during this type of exercise) or 75 minutes of vigorous intensity exercise (can't talk or sing during this activity) or combo of both.
.
- Try to avoid sitting still for longer than 20 minutes at a time, even by stretching while seated. Break up longer periods of sitting with brief stretching and/or walking around
the office or outside. Medical studies show that blood sugar and inflammatory levels in those who break up sedentary behavior are lower than those who do not.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

Exercise for stress management
.
- For people without exercise limitations, aim to get 150 minutes of moderate intensity exercise (you can talk, but can't sing during this type of exercise) or 75 minutes of vigorous intensity exercise (can't talk or sing during this activity) or combo of both.
.
- Try to avoid sitting still for longer than 20 minutes at a time, even by stretching while seated. Break up longer periods of sitting with brief stretching and/or walking around
the office or outside. Medical studies show that blood sugar and inflammatory levels in those who break up sedentary behavior are lower than those who do not.
.
#PelvicFloorPT #PelvicFloorPhysicalTherapy #Kegels #PelvicPain #Incontinence #Constipation #PelvicFloor #PelvicFloorPain #Pregnancy #Postpartum #Womenshealth #Menshealth #Pelvichealth #PelvicFloorDysfunction #SullivanPhysicalTherapy #SPTClinic #pelvichealth #pregnancy #postpartum #pelvicfloorhealth #pelvicmafia

Testimonial Tuesday...👍🙌👏
.
"How could I not love Sullivan PT? From the moment you enter and see the smiling faces and always warm greetings. The staff is really the icing on the cake – wonderful PT, Lauren and Sima, and clean, warm, and friendly atmosphere! 5 stars!" - Recent patient of Sima Shalchi and Lauren Steele

Testimonial Tuesday...👍🙌👏
.
"How could I not love Sullivan PT? From the moment you enter and see the smiling faces and always warm greetings. The staff is really the icing on the cake – wonderful PT, Lauren and Sima, and clean, warm, and friendly atmosphere! 5 stars!" - Recent patient of Sima Shalchi and Lauren Steele