The Pelvic Advantage

How many of us manage pain, tensions, and burning in the va**nal area when it is sexy time? 😖

During intimacy, our lady bits are meant to be a pleasure center 😉, NOT a pain center ❌

If you feel like you are NOT enjoying your intimate moments with your special someone, or yourself, please know that you do not have to deal with discomfort! ✨

A pelvic floor physical therapist specializes in supporting you in learning how your pelvic floor and va**nal tissues function best...without pain, without unnecessary tensions, and without the burning.

Many of us have pain with 👻 s3x, and we don’t have to!

Dyspareunia is the medical term for ge***al pain felt before, during, or after in*******se.

I want you to know that you do not have to suffer with pain, burning, aching, or a lack of climax.

As a pelvic floor physical therapist, I specialize in supporting you in your whole body connection and ideal pelvic floor function...and this includes your sexual health.

Are you ready to learn the power of pelvic floor lengthening to support pe*******on and pelvic floor contractions to support or**sm?

This week is all about PEEING! 🚽

Come along as I discuss 💬 some of the most common bladder habits that we need to stop 🛑 doing.

✨ Bladder Habits Do’s and Don’ts: The Hover Squat P*e

❌If you are hovering over the toilet and not sitting directly on the seat, you are inviting pelvic floor tension 😣 that will limit your ability to fully empty your bladder.

✅ Instead: sit directly on the toilet seat (use multiple seat covers if needed) to allow for your pelvic floor to relax and lengthen. This will support full bladder emptying. 😌

Have questions about your bladder? 🤔

Let’s talk through it together! Send a DM 📱 to schedule your free consultation!

*e

This week is all about PEEING! 🚽

Come along as I discuss 💬 some of the most common bladder habits that we need to stop 🛑 doing.

✨ First up:
Bladder Habits Do’s and Don’ts: The Push P*e

❌If you are pushing 😬 to start your stream of urine when you p*e, you are pushing through tissue tension instead of relaxing the tissues to support urination.

✅ Instead: as soon as you sit on the toilet, start taking multiple long breaths 🧘🏻‍♀️ in and out to help relax your p*e sphincter to urinate.

Have questions about your bladder? 🤔

Let’s talk through it together! Send a DM 📱 to schedule your free consultation!

*e

🩷🩷🩷

If you feel pressure or pain down there👇🏼 🫢

…or see and feel extra tissue 🧻

It is common to search 👀 💻 “doctor Google” and feel lost in the terms that are associated with prolapse.

Here 👋🏼 is your one-stop location to learn about the most common prolapses, what their medical term is, and how they are defined. 👍🏼

Learn and be empowered with what your body is telling you 💪🏼 🤔

Leave a ❤️ and DM 📱 to schedule your free consultation!

Pelvic Organ Prolapse is commonly seen in women that:

🤰🏼Have had children va**nally

🚽Strain to go to the bathroom

🌺Are going through or have gone through hormonal changes associated with menopause

Let's support these women in reducing their chances for prolapse by:

✨Vaginal birth: pelvic floor physical therapists can support you and coach you in using the support of your abdominal wall and breath to lengthen the pelvic floor tissues before and during labor and delivery to LIMIT the potential for prolapse.

✨Toileting habits: pelvic floor physical therapists can teach you how to p*e and p**p without straining or pushing.

✨Hormonal changes: pelvic floor physical therapists can teach you how to use your pelvic floor tissues to function to support you and your organs during perimenopause and menopause hormonal changes.

Comment ❤️ below if any of these apply to you!

📱 DM to schedule your free consult!

**naldelivery

Back today with part 2 ✌🏼!!!!

We’re continuing to bust myths about c-sections and instead send support. In part 2, we debunk the myths that c-sections aren’t safe or that having a c-section won’t allow you to bond well with your baby. 🤱🏻

Whether you’ve had a c-section, have an upcoming c-section scheduled or just want to be prepared in case you need one someday!

Comment 💬 below to let me know which myths surprised you! And as always, if you need pregnancy or postpartum support, reach out for your free consultation! 📱

Continuing with c-section support this week.. this one is coming to you in 2 ✌🏼 parts!

We’re going to bust myths about c-sections and instead supplement with support. ✨

In part 1 ☝🏼, we debunk the myths that c-sections are easier than va**nal births, there won’t be any bleeding afterward, and that VBACs aren’t possible.

Swipe ➡️ through to learn more - whether you’ve had a c-section, have an upcoming c-section scheduled or just want to be prepared in case you need one someday!

Comment below 💬 to let me know which myths surprised you!

And as always, if you need pregnancy or postpartum support, reach out for your free consultation! 📱 💬

Supporting C-section Mamas and your amazing ability to endure major abdominal surgery to bring your baby into the world. You are impressive!

Supporting C-section Mamas 🩷🩷 There are often stigmas surrounding Mamas that have C-section deliveries. I'm here to support those of you that have had a C-section and to tell you that you are impressive and amazing for enduring major abdominal surgery to support your baby's birth. #csectionmama #csectiondelivery #csectionsupport

🚨🚨🚨

IMPORTANT FACT!

The 3 most common reasons for bladder leakage are:

1. Pelvic area pain
2. Increased pelvic area pressures
3. Poor muscle sequencing with movement/exercise

Don’t let this stand in the way of getting out there and enjoying life! 🤗

Have questions?? Comment 💬 below!
Ready to make changes and see improvement?? Send me a DM 📱 and let’s set a time to discuss how I can help!

Intimacy is a big part of life. 🪷

Some women have pain with intimacy, while others have less sensation than they would like, and this leads to less enjoyment and trouble reaching climax.

No different than any other muscle system in your body, in order for the pelvic floor to contract well and support intimate enjoyment, you need to make sure that these muscles are not overly tense throughout the day.

7 out of 10 women have a pelvic floor that is too tense. And often they aren't even aware of it, but their intimacy enjoyment is suffering as a result.

3 big tips to help your intimate moments:

1. Learn how to maximize your inhale breath.

2. Foreplay, foreplay, foreplay!

3. Start slow and be creative

Double tap ❤️ if you plan to try one!

How well do you know your pelvis?? 🧠💗❓

Did you know that 1 in 3 women will experience dysfunction, 🤯pain, or both related to muscles, organs, nerves and/or blood flow in her pelvis?

So...how well do you know the muscles that support your pelvis and the organs nestled inside? 🪹🫣💩

⭐ Have you met your lady bits (v***a, va**na, re**um) and learned how to use their muscles? Have you thought about what their actual function is? 🤔❤️

⭐ How well do you know the function of the organs in your pelvis? Can you control your bladder? Do you know how often you should p*e? Are you constipated? Do you understand ovulation?🌱🌺

⭐ How well do you know your nerves and blood flow in your pelvis? Can you feel your lady bits? Do you have pain or fullness in your stomach, va**na, or re**um areas? Have you had an or**sm before?

Your pelvis supports your central powerhouse...the more you know, the better you and your lady bits will be!

I'm here to support you in learning and exploring! 📱 DM or comment below 👇🏼 with your thoughts and questions...Your pelvis will thank you! ❤️💗💓❣️👏💯

This one is for the C-Section Mamas! ✨🤰🏻

Do you have a "Tummy Shelf?"...or have you had your baby recently and want to limit your tissues from creating a "Tummy Shelf?" 🙌🏼🙌🏼🙌🏼

As a women's health & pelvic floor physical therapy specialist, each Mama I've guided has presented with minimal to no awareness of how to best care for their C-section and surrounding tissues.💥

*TIP: Collagen, the building blocks of tissues, can be your best friend or a challenge to manage...and the deciding factor lies with your ability to know what to do, and when.

What can you do?
⭐First 6 weeks:
-Let yourself heal
- Make sure you're healing well: no redness, oozing or openings
- Rub cotton balls and washcloths when you feel ready to work on sensation

⭐6-12 weeks:
- Perform tummy massage circles around your scar to support collagen mobility, and limit your tissues from sticking to the underlayers

⭐12 weeks+:
- Perform lifting, rolling, and mobilizing your abdomen, hips and back in all directions to support movement

🙌🏼💗〰️🤰👏🏼

✨Remember: your abdomen is your central powerhouse, and the focus and care you take to support healing will never be wasted time. ⏰

❤️❤️❤️

Finding your deep and superficial abdominal muscle layers, your hip mobility, and your back support...and learning to use them again...is my specialty and passion. If you need help, don’t hesitate to ask. I'm here for you!

💪

Let's Learn Mamas!
🙌❤️👭👌💗
How does a Mama go from having a substantial diastasis recti (abdominal separation) to a more integral abdominal wall????💥⭐

The answer is found when you are taught to use the deepest abdominal layer: your transverse abdominis muscle layer 💗👏💥⭐💗🙌

Let's learn about your abdominal muscle layers a little bit....

⭐Rectus abdominis: the most superficial abdominal muscle layer that separates from the middle (your linea alba) with diastasis recti
⭐Transverse abdominis: the deepest abdominal muscle layer that acts like a deep corset to stabilize your spine, mid-section and pelvic floor

So, Mamas, when you know you have diastasis recti (because you have been properly assessed by a women's health/pelvic floor PT that assessed the width and depth of your separation), and you ask:

💗⭐"Which abdominal exercises can I do?"💗⭐

The best answer is:

"Any abdominal exercise that you can prioritize the use of your transverse abdominis muscle layer, because this will allow you to build abdominal and central strength, without taxing your vulnerable re**us abdominis...and therefore allow it to approximate and heal."

Now, the big question is:

💗⭐Do you know how to prioritize the use of your transverse abdominis muscle layer????💗⭐

I'm always here to help and guide you! Send me a message and let's start healing and strengthening 💥👏❤️👭

A woman's menstrual cycle is often looked at, in general society, as a right of passage as a woman...something that she HAS to go through...a drag every month to have to manage. 🩸

While menstrual cycles do impact what we wear (maybe not your white shorts), and what we use (pads, tampons, cup, period underwear, etc), during this one week each month, I would love for each woman to feel aware and empowered by her ability to have control over her pelvic floor muscles in support of her menstruation. 💪🏼 That this one week each month feels and is manageable.

DM me when you are ready to enjoy your lifestyle…all 4+ weeks of the month, including the days you are on your menstrual cycle!

Do any of these sound 👂🏻 like you?!

Working with a pelvic floor PT might help! The pelvic floor is a muscle system, similar to how your hip or shoulder is a muscle system. Learning how to use these muscles supports ideal function, and when you aren't aware of how to best use these muscles, pain and lack of function can result. 😖

A skilled pelvic floor physical therapist will assess your pelvic floor muscle system and guide you to the best mobility of these muscles. Just because you are having pain or pelvic floor issues, does not mean you are weak down there. You may have excessive muscle tensions that are limiting your ability to have control of your muscles. Pregnancy, labor, delivery, and abdominal surgery require and deserve proper preparation and rehabilitation.

DM 📱me when you're ready to learn more about your pelvic floor, body preparation, and/or ideal rehabilitation to support you being your strongest and most confident self.💪🏼

Conception and growing a human is a female body's most amazing transformation. 🤰🏻 Labor and delivery is an athletic event. 💪🏼

Preparation, is therefore integral.

Preparing for conception means:

- Learning about your pelvic floor tissues and how they affect and are affected by the
other structures in your body, BEFORE you conceive.

- Learning YOUR best pelvic health breathing ability, to support central support and pelvic floor mobility before, during, and after delivery.

- Improving and maintaining your whole body strength and endurance to support your pregnant body transformation, and the athletic event: labor& delivery

Being supported by a skilled and knowledgeable women's health/pelvic floor physical therapist will guide your body through conception, pregnancy, labor and delivery. I am here for you,

DM 📱 me when you're ready.

Each day we work hard as women to be the best versions of ourselves.

Wouldn't it be fabulous if you had another woman to support you each week in your process of becoming your best?🩷

This is exactly what I do.

As a pelvic health specialist, I support your whole feminine body as it relates to your health, mental and physical strengths, and life goals.

This can be done virtually 💻…so supporting you, wherever you are, is simple and easy, to begin and continue, along your journey to being your best ✨YOU! ✨

Motherhood is incredible, amazing, and a lot of effort. 💪🏼

I am a mother myself, two girls, 👩‍👧‍👧ages 9 and 11... And these are a few management tips that have helped me, my sanity, and my personal growth throughout the years.

Post in the comments 💬to share any tips that you have learned that work well for you!

Ready for more?! I support you in all ways, and I know each day is a gift and can also feel like you are climbing a mountain. DM 📱 me to learn more about how I support you through the motherhood journey.

Preparing for birth?! 🤰🏻

Swipe ➡️ for some of my favorite delivery tips!

Preparing for birth?! 🤰🏻

Swipe ➡️ for some of my favorite delivery tips!

If you are pregnant or thinking about getting pregnant, this is for you! 🤰🏻

The idea of pregnancy and the journey of being pregnant can often be wonderful and overwhelming at the same time...

Excited about conceiving...Nervous about each trimester going well.

Happy to be growing...Anxious about body aches and being able to move without discomfort.

Joyful in sharing your pregnancy news... overwhelmed by all of the information from family, friends and Google.

I went through it, I get it, and I'm here for you.

And I'm here to tell you that conception and being pregnant does not make you fragile.

As your women's health/pelvic floor PT and guidance coach, I support all of your questions, thoughts, emotions, fears, and dreams...we go through it together and I am part of your support team as you embrace all of the super powers that come with becoming a mother.

Each woman is unique in her own body, breath, strength, and mobility...reach out when you're ready to learn how to be your strongest and most able self...for you, your baby and your life.

Many of us have never been introduced to our pelvic floor muscles.

And those of us with pelvic floor dysfunction (bowel/bladder issues, prolapse, pain, intimacy issues) often have no idea where these pelvic floor muscles are, let alone how to use them appropriately. 🤔

Here are 3 tips to help support pelvic floor muscle mobility and control during your daily movements, to limit pelvic floor muscle overuse and dysfunction. ✨

Many of us have never been introduced to our pelvic floor muscles!

And those of us with pelvic floor dysfunction (bowel/bladder issues, prolapse, pain, intimacy issues) often have no idea where these pelvic floor muscles are, let alone how to use them appropriately. 🤔

Here are 3 tips to help support pelvic floor muscle mobility and control during your daily movements, to limit pelvic floor muscle overuse and dysfunction.

A quick recap on the amazing women I supported today...and a question for you all to gauge your interest in Mom Interviews ❤️❤️

Quick recap on the amazing women I saw today! And...a question for all of you, to gauge your interest in Mom interviews ❤️❤️

I know you have so many questions ⁉️ 🥴😭🤔🙋🏾🏃🏽‍♀️👖🫣🤓🙅🤷 How is my body able to conceive? Can I carry to term? What does that pressure mean? Why does my tailbone hurt? Why do I feel a zinger going down my leg? How can I limit tearing during my delivery? Did I tear? Can I handle an unmedicated birth? What pain med options do I have while managing contractions? What happens during a C-section? How do I find my abs again? Is diastasis recti bad and something to be afraid of? Are crunches and planks ok? When can I start running/cycling/jumping/playing soccer again? When can I fit into my jeans again? Why am I p*eing all of the time? How can I p**p with ease? Will intimacy ever be enjoyable again? And so many more valid, fantastic questions... And you should feel confident in being able to not only ask, but to also have a knowledgeable, kick-ass pelvic floor specialist and women's health coach to give you the best, most researched answers. Sometimes it can be hard to see the big picture through the many layers of questions and concerns. I'm here and ready to guide you 💕 #conceptionquestions #pregnancyjourney #postpartumrecovery #strongwoman

5 Movement Tips for women that are:
- pregnant
- preparing to conceive
- postpartum

Wouldn't it be amazing if... ...you knew the BEST muscle/movement activations to support your body during pregnancy, when conceiving, and/or postpartum??? 👍💡💕 What if I told you that these 5 tips can set you on a path of successful and confident moving...if you're anything like my clients or women in my Mom Strong classes, you're thinking - "Sign me up!" Here are my Top 5 tips to support your body: 1. Find your breath: pelvic health breath starting with rib > belly movement 🫁🫁 2. Rock your pelvic posture: find your ideal pelvic posture...no happy bunnies (anterior tilt) or sad puppies (posterior tilt) 🐇🐇🐕🐕 3. Find lateral hip/glute control: use your butt support, limit yourself from holding yourself by your va**na all day 🍑🍑 4. Relax shoulders: decrease shoulder tension, think: shoulder blades down to my back pockets, no squeezing 👩🏿‍💼👩🏻‍💼👩‍💼 5. Find your ideal deep abdominals: activate deep abdominal support, limit upper abdominal gripping 🤩👊 Stay tuned for further explanation of each of these tips!! Supporting you! ❤️Dr. Lindsay #momstrong #tipsformoms #absformoms #supportthemoms

How are you carrying your body posture throughout each day...each exercise routine...each moment when the kids ask of you?

Some are often in a posterior pelvic tilt, also known as: a "sad puppy" posture, and it can often cause low back pain, and contribute to pelvic floor issues.

The great news is that it is an adaptive posture based on how you hold yourself each day, and it can change overtime, with purposeful training and learning the best movements for your body

I am here for you, let me know when you are ready! ✨