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Enlighten Physiotherapy

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25.01.2022 Exciting Opportunity Are you a registered Physiotherapist? Would you like to expand your knowledge in Women’s Health? Enlighten Physio is looking to hire a new physio to join the team. We are looking for an exceptional physiotherapist who is passionate about expanding their knowledge in musculoskeletal and women’s health. Mentoring and continuing professional development provided. ... If interested, please email your CV to [email protected] and if you know a physio who would be a great fit - tag them below #newteammember #enlightenphysio #womenshealth #southernhighlandsnsw #physio #mentoring #education #musculoskeletal #bowral

24.01.2022 Fathers ‘I didn’t know that dads could also experience perinatal depression and anxiety’ Day 3 of Perinatal Mental Health Week is focused on Fathers. Let’s not forget men can also experience perinatal anxiety and depression. So when you’re checking in on a new mum, don’t forget to ask how dad is doing too. ... Help is available @gidgetfoundation https://gidgetfoundation.org.au/support-for-dad/ @cope.org.au @pandanational #perinatalmentalhealth #mentalhealthmatters #mensmentalhealth #perinatalanxietyanddepression #newparents #newborn #enlightenphysio #bowral #southernhighlandsnsw

24.01.2022 Treating Prolapse Over the last few weeks we have discussed types of prolapse and how to prevent a prolapse, but what if you already have a prolapse? What are your treatment options? Our initial lines of treatment are always non-surgical and for this post I will concentrate on these non-surgical options. They include:... Pelvic floor muscle training with a program tailored to you by a Women's Pelvic Health Physiotherapist. Note// some women may have prolapse with an overactive pelvic floor, so an assessment is vital to learn the best exercise program for you. Lifestyle changes. Learn what caused your prolapse, and making necessary lifestyle changes, such as improving your diet, fluid intake, exercising and losing weight. Bowel Habits. Being aware of good bowel and bladder habits to avoid constipation and/or straining on the toilet. Pessary prescription (see pic). A pessary (silicone device that fits into your vagina) is carefully measured and placed into the vagina to provide inside support for your pelvic organs. Prolapse management shorts. Both @srchealth and @evbsport produce prolapse management shorts. They may assist with prolapse symptoms, rather than directly affect the prolapse itself. At Enlighten, we sell the @srchealth ‘Restore’ Shorts range. If you have any questions regarding non-surgical treatment options for prolapse, please send me a DM or email to [email protected] Sophie x Pic thanks to @bumpphysio #prolapse #prolapsemanagement #pessary #srchealth #evbsport #cystocoele #rectocoele #uterineprolapse #enterocoele #urethrocoele #womenshealth #womenshealthphysio #enlightenphysio #bowral #southernhighlandsnsw

23.01.2022 Can my pelvic floor be too tight? Yes! To be honest, I see more clients with overactive pelvic floors in the clinic, than underactive. Thanks to the turmoils of 2020. What are some of the symptoms of a tight pelvic floor?... Difficulty using a tampon or menstrual cup Pain with intercourse (dyspareunia) Pelvic pain Constipation or incomplete emptying of your bowels Urinary Incontinence (yes - an overactive pelvic floor can cause you to leak) Urinary urgency and/or frequency Difficulty feeling much of a pelvic floor contraction If any of these symptoms above sound familiar you’re not alone. If you have an overactive pelvic floor, here are a few tips that may help: Don’t focus on kegels or pelvic floor strengthening exercises. Rather you need to focus on relaxing and letting go of those muscles. Try abdominal breathing, to help reduce tension and promote relaxation of your pelvic floor. If sitting in traffic or at work, check in with your pelvic floor - is it on? If yes, turn it off. Our pelvic floor doesn’t need to be constantly contracting. Use a mirror to look at your perineum (the part between your vagina and anus). As you breath in, there should be a descent of the perineum. Alternatively you can place your finger on your perineum to feel the descent. If you suspect you may have a tight or overactive pelvic floor, find your local women’s health physio and book an appointment today. #pelvicfloor #womenshealth #dyspareunia #pelvicpain #incontinence #relax #stressless #enlightenphysio #southernhighlandsnsw #mindfulness

23.01.2022 Kindness Sometimes it takes only one act of kindness and caring to change a person’s life. Jackie Chan Today is #worldkindnessday. This annual celebration began in 1998 with the World Kindness Movement, a collection of representatives from nearly 30 countries that encourage people to commit small acts of kindness in their own communities. ... In our house we encourage our girls (and ourselves) to use kindness on a daily basis by using the analogy of ‘filling a bucket’ after the children’s book - ‘Have you filled a bucket today’ by Carol McCloud. Every night at dinner we go around the table and ask ‘did you fill someone’s bucket today? And how did you fill it? Answers this evening were. Chloe - ‘I shared my lego with my friends and helped Maddie on the toilet this afternoon.’ Lizzie - ‘I asked mummy to go to the lolly pop shop after preschool, which meant Chloe and Maddie also got a lolly pop too’ ‘I also painted my friend Beth a rainbow’ Maddie - ‘I gave mummy a cuddle’ Did you fill someones bucket today? And how did you do this? #kindness #simplethings #bekind #caring #enlightenphysio #bowral #southernhighlandsnsw //Note - the ‘lolly pop shop’ is the service station near preschool....

23.01.2022 Merry Christmas Whether your celebrating in person or via Zoom, we wish everyone a very Merry Christmas from our family to yours. Let’s all get ready to say goodbye to 2020! #merrychristmas #physioonholidays #bowraltonoosa #enlightenphysio #goodbye2020

22.01.2022 Christmas Constipation It’s a thing. Hands up if the holidays are filled with... more alcohol and less water, cheese plates over veggies, sleeping in over morning exercise and/or sweet treats instead of fibre rich foods (or all of the above) And we all know straining caused by constipation can play havoc on our pelvic floor symptoms, especially pelvic organ prolapse. Now I am definitely not saying put down the holiday cocktail and slice of pav, but just remember a few tips to look after your pelvic floor: don’t skip the veggies and add some fibre into your diet. make sure you are drinking enough water. get moving - add a post lunch walk to your day plan. add a colon massage to your daily routine. Enjoy the festive season without playing havoc on your pelvis #christmasconstipation #tabootopic #constipation #pelvicorganprolapse #pelvicfloor #pelvicfloormatters #enlightenphysio #bowral #southernhighlandsnsw

21.01.2022 Reminder The festive holidays are not only a great time to catch up with family and friends, but they may also feel overwhelming and stressful for some. Don’t forget to take time out for yourself, even if it means saying no to others.... #selfcare #christmaschaos #merrychristmas #rest #recharge #anxiety #mentalhealth #enlightenphysio #bowral #southernhighlands

21.01.2022 Reminder A little Monday morning reminder to do your pelvic floor exercises while you’re sipping your morning coffee. Learning how to switch on your pelvic floor muscles can be difficult for many. Hence why pelvic floor physios have come up with a number of strange sounding imagery to help. For example:... Picking up a blueberry Vending machine claw Abdominal Zipper Elevator Jellyfish Water droplet Sucking a milkshake through a straw Stopping urine flow (just imagine, please don’t do this as a pelvic floor exercise) Stop passing wind Also, don’t forget the relaxation of the pelvic floor is just as important as the contraction! Which cue works for you? Feel free to write some other suggestions below.. If you have any queries, please don’t hesitate to send me a DM or email to [email protected]. I’m here to help #pelvicfloor #pelvichealth #physiotherapy #pelvicfloorhealth #womenshealth #pelvis #pregnancy #challengeyourself #postnatal #mondaymorning #enlightenphysio #bowral #southernhighlandsnsw

20.01.2022 Have Courage and Be Kind Last Friday I headed to Bondi, Sydney for The Physiotherapy Clinic’s first mini conference. The theme of the evening was ‘Have Courage and Be Kind.’ A huge thank you to the team for asking me to present on a topic which isn’t commonly discussed in Physiotherapy circles - Visceral Manipulation. A technique which I learned early in my career, travelling to Canada to complete the education as it wasn’t offered in Australia at the time. I am grateful to... be involved with an amazing group of physios who continually challenge each other, share our knowledge and strive to learn new techniques to assist our patients in recovery. @thingsdownthere @physioclinic_womenshealth @physioclinic_education @physiotherapyclinic #repost from @physioclinic_education ‘We acknowledged it takes COURAGE to practice women’s health Physiotherapy. To ask the difficult questions & sometimes get the difficult answers. It requires KINDNESS to listen to our patients story. It takes COURAGE to become a mentee & expose your vulnerable self to learning. Know that we have been in your shoes and we are KIND! It takes an enormous amount of COURAGE to present to your colleagues, especially on a topic that is designed to challenge the status quo. As an Audience we were kind with engagement, encouragement & enthusiasm. Grateful to all those who attended & presented. Together we will achieve more ’ gorgeous capture of Bondi Beach by @elisehassey #continuingeducation #passionforlearning #visceralmanipulation #physio #womenshealth #holistic #health #womenshealth #enlightenphysio #professionaldevelopment

20.01.2022 Trauma & Healing Day 5 of Perinatal Anxiety and Depression Awareness week is focused on trauma and how it may impact our parenting journey. Healing after birth trauma takes time (and a village). Please remember help is always available. @birthtrauma.org.au @gidgetfoundation... @pandanational @cope.org.au The beautiful Pip from @pipreednutrition has shared her story about her personal birth trauma; and how it affects her to this day. Cleo was born in only 1.5hrs - my sack didn’t completely break when I went into labor & so once this was manually broken by my midwife, it was on: 20 minute contractions with about a minute recovery in between. There was no time for an epidural although we tried - we only got as far as getting the needle in, but no drugs were administered as I was already pushing. The birth itself was ok - extraordinarily painful, yes - but pretty text book. After her birth though, I couldn’t get the placenta out. I was losing a lot of blood and it was decided to operate on me then and there in the maternity suite to extract the placenta. The surgeon didn’t realize I didn’t have the epi, so I was fully conscious (although very scattered on gas), while she manually extracted the placenta from my uterus. That means, I could feel her hand inside me, pulling it out No words can describe this pain or trauma. I’m teary even writing it. A GP friend said to me afterwards that I should see someone to deal with it as it could come back and haunt me anytime. And It did, months later, when my son split his head at daycare. The stress, the fear of him being out of my site, all amplified by the suppressed trauma. I feel lucky that I reached out for help and had these feelings dealt with ASAP. Postnatal depression and anxiety comes in all shapes and forms, and it can even be delayed. It doesn’t make it any less serious. If you had a traumatic birth or experience, if you don’t quite feel right - your stress is amplified, you feel anxious, you can’t sleep despite exhaustion - please talk to someone. We are all here to help, offer a shoulder, supplements, anti-stress techniques, counseling or medications - whatever it is you may need to start feeling better. There is no stigma here. Reach out, or if you suspect your loved one isn’t coping, reach out to and for them Thank you for sharing Pip

20.01.2022 Can I bring my baby? The most common question I am asked when clients are booking a postnatal assessment. And my answer is always ‘Of course! Plus your toddler too.’ Just getting out of the house is a mission when you’re in the newborn haze, let alone with a toddler in tow as well. Mummas deserve a medal just for entering my clinic door. ... So, if you have recently had a baby and are worried about finding a sitter / helper / grandparent / sibling or friend to look after your newborn while you attend your postnatal check, please don’t. Bring your little one along and their older siblings too. I’m here to help #postnatalcheck #mumsandbubs #postnatalcare #womenshealthphysio #womenshealthpt #enlightenphysio #bowral #southernhighlandsnsw

19.01.2022 Peezing Hands up if you have ever said these words or ‘by the third sneeze I leak.’ Normally when you sneeze, your pelvic floor should automatically switch on to brace for the sudden increase in intra-abdominal pressure. If you notice leaking during a sneeze, there may be a few different reasons why. These include:... Your pelvic floor fast twitch muscle fibres may not be working well Your pelvic floor muscles may be too tight The reflex action which activates your pelvic floor moments prior to your sneeze may not be working. Peezing is not normal and help is available. Contact your local Women’s Health Physio for an assessment and treatment plan tailored to you. If you have any questions, please don’t hesitate to send me a DM. Im here the help #peezing #sneezingandpeeing #pelvicfloor #womenshealth #pelvicfloorexercises #womenshealthphysio #enlightenphysio #postpartum #bladderleakage #incontinenceawareness #urinaryincontinence #empoweringwomen #bladderproblems #womenshealthcare #pelvichealth #incontinence #feelgoodinyourbody #womenshealth #southernhighlandsmums #bowral #southernhighlandsnsw

19.01.2022 Postnatal ‘You’ll never jump on a trampoline again’ ‘You won’t be able to lift your toddler without fear of a prolapse’... ‘You won’t be able to have a belly laugh without needing to change your undies’ ‘That’s normal after you have a baby’ Have you ever heard these words? Yes, these symptoms are extremely common, however not ones you need to live with. Help is available. Contact your local women’s health physio, or if you’re in the highlands, head to the link below to book a consultation with Alyssa or I today. What phrases were you told after having a baby? Share them below... Sophie x www.enlightenphysio.com.au/book #postnatal #recovery #mumsandbubs #postnatalphysio #pelvicfloor #enlightenphysio #bowral #southernhighlandsnsw

18.01.2022 Welcome Alyssa I am thrilled to announce we have a new Women’s Health Physio joining Enlighten Physiotherapy. Alyssa will be working in the clinic on Wednesdays from February. Alyssa studied a Bachelor of Applied Science (Exercise and Sport Science) and a Masters of Physiotherapy from the University of Sydney. Upon graduating in 2009, Alyssa has gained experience working both in the private sector and NSW public health sector. This has allowed Alyssa to gain varied experien...ce across a range of Physiotherapy services including musculoskeletal assessment and management, orthopaedic and neurological rehabilitation, cardiorespiratory management, paediatrics, lymphoedema management, geriatric evaluations and in her special interest area of Women’s Health. Alyssa has been privileged to work both in an inpatient maternity ward and in the community treating Women’s Health conditions and teaching antenatal education classes. Alyssa’s passion for Women’s Health has lead her to further her education in this field and is now following the Australian Physiotherapy Association’s Women’s Health career pathway. In her spare time, you’ll find Alyssa, her husband Guy and 2 young children sampling the food, enjoying hikes and kayaking in and around the beautiful Southern Highlands. Bookings with Alyssa can be made by emailing [email protected]. Online bookings will be available soon. Welcome Alyssa! #enlightenphysio #womenshealthphysio #growing #empower #enlighten #pregnancy #postnatal #bowral #southernhighlandsnsw #womenshealth

18.01.2022 Enlighten Exercise Class On Tuesdays we stretch As this term is almost coming to an end, I have already had a few enquires about classes for next year.... Pre and Postnatal Physio-led exercise classes will start back in Term 1. Classes can either be purchased in a 5 week or 10 week block. If you would like to register your interest, please send me an email to [email protected] and I will be in touch with further details in the new year. And of course bubs and toddlers more than welcome to come along too. Sophie x #enlightenexerciseclass #physioledexercise #bowral #southernhighlands #enlightenphysio #southernhighlandsmumsandbubs

18.01.2022 Adenomyosis Adenomyosis occurs when endometrial tissue, which normally lines the uterus, grows into the muscular wall of the uterus. The displaced tissue continues to act normally, thickening, breaking down and bleeding, during each menstrual cycle. Symptoms of adenomyosis include:... Heavy or prolonged menstrual bleeding Severe menstrual cramps and pain (dysmenorrhea) Infertility Chronic pelvic pain Painful intercourse (dyspareunia) The disease is suggested to affect 20-35% of women (www.endometriosisaustralia.org) and we still do not know the cause. Often considered a sister to Endometriosis, the relationship between Endo and Adeno is hotly debated whether they are in fact two seperate entities or part of a continuum of diseases. What are your treatment options? Treatments will vary and depend on symptoms - pain, bleeding and/or infertility. These may include medical treatments (hormone therapy), surgery (including hysterectomy) and non-surgical interventions (eg high intensity ultrasound). Further non-invasive interventions for managing adenomyosis include Women’s Health Physiotherapy to assist with pain management (including chronic pelvic pain and dyspareunia); and support from a women’s health nutritionist @pipreednutrition. For any questions regarding adenomyosis, including how physio may help, please do not hesitate to send me a DM or email to [email protected] Sophie x #adenomyosis #endowarrier #adenomyosisawareness #adeno #endometriosis #endometriosisawarenessmonth #enlightenphysio #pipreednutrition #bowral #southernhighlandsnsw

17.01.2022 What is the Ohnut? Up to 75% of women experience pain and discomfort with intercourse during their lifetime. And I can almost guarantee most of those women do not realise help is available. The Ohnut is a device which can act as a buffer and limit the depth of possible penetration, thereby assisting women who experience pain on penetration. In conjunction with pelvic floor physiotherapy, this tool can be useful in reducing and eliminating pain during intercourse. ... If you experience pain during intercourse, contact your local women’s health physio to learn your treatment options and get help today! #dyspareunia #ohnut #painfulsex #womenshealth #endometriosis #pelvicorganprolapse #postnatal #pregnancy #enlightenphysio #bowral #southernhighlands

17.01.2022 Happy Easter Wishing everyone a happy and safe Easter full of hot cross buns, easter eggs and time with loved ones. Sophie x... #happyeaster #babybunny #eastereggs #hotcrossbuns #familytime #enlightenphysio

16.01.2022 You’ve got this This is your Monday morning reminder that you can handle anything this week throws at you Happy Monday Everyone... Sophie x #mondaymorning #youvegotthis #motivation #newweek #health #wellbeing #healthylifestyle #enlightenphysio #bowral #southernhighlandsnsw

15.01.2022 Mummy Guilt No one can prepare you for the guilt you feel as a mother. From the very beginning when your first pregnancy test is positive and you realise you just had a boozy weekend with mates, to guilt over work commitments, buying packet puree and not making organic baby food, wishing for a weekend away from the kids. And the list goes on.... For me, the immense guilt I felt just before we welcomed our second child into the world. How could I love another baby just as m...uch as my first? How can I give my first child less attention when I’m trying to learn to breastfeed again? The older the kids get the more I realise the mummy guilt never goes away. We just get better at managing it. The healthier my mind and body are, the better I feel I am as a mother. And as I lay in bed on this Sunday morning (with three kids next to me) feeling guilty as I’m working on the business and writing this post, my youngest daughter just reached her hand over and said ‘I love you mummy.’ So I must be doing something right? What do you feel mummy guilt over? Write your answer below in the comments.... Sophie x @hellobabybrown #mummyguilt #mumlifebalance #enlightenphysio #bowral #southernhighlandsnsw

14.01.2022 Diving into 2021 And farewell to 2020. Last year was a global, catastrophic mess. 2020 bought utter devastation, frustration, isolation, anxiety and sadness for so many.... Despite bushfire evacuations, floods, home schooling, closing the clinic and a cancelled overseas holidays, I feel I am one of the lucky ones. 2020 bought me the courage to start Enlighten. A clinic which not only gave me the flexibility I always craved in finding the work/mum-life balance, but grew into a multidisciplinary healthcare collective with the addition of Pip Reed, Nutritionist @pipreednutrition and Anna Frayne, Clinical Psychologist. I was fortunate to be supported by the Southern Highlands Community and meet the most wonderful clients through my clinic door each day. Last year also bought me so much joy in seeing my eldest daughter start school; and even though the year was a little disrupted, she loved every minute. I am lucky to have a loving husband by my side, our three gorgeous girls and we are fortunate to be surrounded by a community of friendships. 2020 wasn’t all bad. Thank you to everyone who has been on this maiden year journey with me. 2021 will bring a few new faces to the Enlighten Clinic as well as a number of exciting changes. I wish you all health, great friends, laughter, hope and happiness for 2021. Sophie x thanks to @loveyourguts.co #silverlinings #happynewyear #bringon2021 #womeninbusiness #bossmum #womenshealth #enlightenphysio #newyear #newbeginnings #southernhighlandsnsw #bowral

14.01.2022 Can I have sex when I have a prolapse? The simple answer is - YES! The word prolapse can conjure up fear and terrifying images of internal organs falling out (especially for the women who Google the word ‘prolapse’). Let alone the thought of having sex with a prolapse can be mortifying for some.... Fear not (and promise me you will never Google the word ‘prolapse’). Many of us who have had children (and many who haven’t) will have a prolapse at some stage during our lifetime. Most of those prolapses are mild in nature and majority of partners won’t even notice you even have one. There is zero medical reason for you to refrain from intercourse due to prolapse. Some women who have a prolapse may experience pain or discomfort during sex. Here few tips to prevent or alleviate the discomfort: Lubrication - good lubrication can reduce physical discomfort. We recommend and sell @yes_organics in the clinic. Positioning - if your prolapse is uncomfortable during intercourse, changing positions from missionary to side lying will help you better control the depth of penetration. Pelvic floor exercises - regular exercises can help improve and maintain sexual satisfaction. They may assist with supporting the prolapsed tissue, thereby reducing your prolapse symptoms. It’s important you seek advice from a women’s health physios prior to undertaking a pelvic floor exercise program (some women may have prolapse + an overactive pelvic floor). Ohnut - this clever device (which I posted about earlier this year) can be used to minimise pelvic pain or discomfort during intercourse by limiting the depth of penetration. @ohnutco So if you have a prolapse, know that you’re not alone and please don’t fear intercourse. Seek help from your local women’s health physio if you experience any pelvic pain or discomfort during intercourse. If you have any questions please don’t hesitate to send me a DM or email to [email protected] Sophie x #sexandprolapse #pelvisorganprolapse #dyspareunia #painfulsex #womenshealth #womenshealthphysio #prolapse #sexwithprolapse #intimacy #pelvicfloorexercises #enlightenphysio #bowral #southernhighlandsnsw

13.01.2022 Happy Birthday There are two birthdays in our house today. My gorgeous Elizabeth Anne turns 5 and Enlighten Physio turns 1! One year ago today I welcomed the first clients through the Enlighten Clinic door and haven’t looked back. I have been extremely lucky to be embraced by so many in the southern highlands community, trusting me to help them in their journey towards health and well-being. ... A big thank you to Pip @pipreednutrition, fellow women’s health physio Alyssa and Libby on reception for joining me along the way. I can’t wait to see what the next 12 months will bring to our little Bowral clinic. And a huge thank you to my husband @iancarroll07 and our three gorgeous girls for always being by my side and providing continual encouragement. And last but not least, happy 5th birthday to my dinosaur, tractor, skateboard and truck loving gorgeous girl. Now it’s time for cake Sophie x #happybirthday #celebrate #womenshealth #womenshealthphysio #enlightenphysio #collaborate #collective #bowral #excitingyearahead #southernhighlandsnsw #timeforcake

13.01.2022 Monday A little Monday morning reminder #fillyourcupfirst #selfcare #enlightenphysio #womenshealth #bowral #southernhighlandsnsw

13.01.2022 NAIDOC Week ‘Always was, always will be’ This week we are all urged to take the time to reflect on our nation’s history, listen and learn. ... Do you know what Aboriginal land you’re on today? Thanks to the brilliant educators at my daughter’s preschool, I just need to ask my 4 and 5 year old. Without hesitation, their answer is ‘Gundungurra land mummy.’ What land are you on? Gorgeous artwork by Kalkatungu artists Dale, Glenda, Cheryl and Juanita from @cungelella_art #naidocweek #educate #alwayswasalwayswillbe #naidocweek2020 #learn #celebrate #gundungurracountry #gundungurra #enlightenphysio

11.01.2022 Trust I find this problem extremely embarrassing but I was hoping you may be able to help me, I have quite an embarrassing question to ask you or I have never told anyone this, not even my best friend or my mum. All comments I hear regularly in the clinic. Honestly I feel so honoured every day when women discuss their most ‘embarrassing’ secrets with me, trusting me with the knowledge about their condition and allowing me to guide them towards a solution.... Trust is a pivotal aspect in a Women’s Health Physio assessment. There is no such thing about an ‘embarrassing’ issue - chances are you just don’t realise how common it is. At Enlighten I strive to provide a trusting and safe environment for all of my clients. And together, hopefully we can change that feeling of embarrassment to empowerment once you are on your path to recovery. Sophie x #trust #empower #pelvicfloor #incontinence #pelvicorganprolapse #pregnancy #postnatal #endometriosis #pudendalneuralgia #adenomyosis #pelvicpain #womenshealthphysio #womenshealth #enlightenphysio #bowral #southernhighlandsnsw

11.01.2022 Holidays We made it! After a year of uncertainty whether we would make our Christmas holiday this year, we have just arrived. For the next week you will find me on the beach with a cocktail in hand (plus three small girls building sandcastles and burying their dad in the sand).... Merry Christmas everyone. Sophie x #merrychristmas #holidaytime #beachtime #family #recharge #santaiscoming #enlightenphysio

11.01.2022 New Week New week, new goals. I always try to approach Monday morning like a fresh start. My goal this week - (sad to admit this) instead of donating to my local gym, actually use my membership ... What are your goals this week? Go for a walk? Book in that pelvic floor assessment you have been putting off? Cook 1 - 2 healthy dinners? Have 1 coffee instead of 3 (or 4 or 5). Or is your goal just to get through the week make it to Friday Whatever your goal is, start small and attainable. Share your goal for the week below..... Happy Monday everyone Sophie x #goals #mondaymorning #goalsetting #startsmall #mondaymotivation #motivation #exercise #wellness #healthylifestyle #enlightenphysio #bowral #southernhighlandsnsw

10.01.2022 Be kind to yourself The pointy end of the year often brings exhaustion, tantrums and tears (by parents as well as kids). Often we find ourselves threatening Santa won’t come if our child doesn’t eat breakfast / get dressed / brush their teeth or all of the above. I have caught myself in a few ‘not great parenting moments’ in the last few weeks. It’s time to remind yourself - if you’re worrying about being a good mum, it means you already are one.... Be kind to yourself #parenting #bekind #selfcare #mumguilt #christmas #toddlers #enlightenphysio #bowral #southernhighlands #southernhighlandsmumsandbubs

09.01.2022 Easter Big decisions today - easter eggs or hot cross buns Personally, I choose the hot cross buns. What about you?... Enlighten will be closed for the long weekend, enjoy hot cross buns and family time. We will be back open on Tuesday morning. thanks to @babymacbeth and you can buy the gorgeous linen napkins and tablecloth from @addtocart_babymac #hotcrossbunsforthewin #eastereggs #goodfriday #happyeaster #familytime #enlightenphysio

08.01.2022 Reminder A little Thursday morning reminder to do your pelvic floor exercises. And for those with an overactive pelvic floor, don’t forget to relax..... If you’re not sure how to do a pelvic floor exercise, whether you are overactive or underactive, book in with your local women’s health physio today.... Sophie x #reminder #pelvicfloorexercises #pelvicfloor #incontinence #dyspareunia #vaginismus #pelvicorganprolapse #enlightenphysio #southernhighlandsnsw

07.01.2022 Endometriosis Endometriosis is where cells or tissue similar to the lining of the uterus exist in areas outside the uterus. This can be within the pelvis, and even spread to organs and tissue outside the pelvis. Endometriosis has even been found in the diaphragm, liver, the thorax and even in the belly button as described by Melbourne gynaecologist Dr Emma Readman at the @endometriosisaustralia Symposium over the weekend. The abnormal cells cause inflammation, scarring and... adhesions; resulting in pain and possible infertility. Currently, the only way to accurately diagnose endometriosis is via a laparoscopy and have a biopsy taken. Treatment by a skilled Women’s Health Physiotherapist can assist with pain management by using both manual techniques and resources for self care, easing the symptoms of Endo. If you have any questions, please don’t hesitate to send me a DM or email to [email protected] #endomarch #endometriosis #endometriosisawareness #endometriosisawarenessmonth #endowarrior #pelvicpain #dyspareunia #womenshealth #womenshealthphysio

07.01.2022 Weekend It’s been a fabulous but incredibly busy week. Add 3 small children, spilt cheerios and pancake mix - then this picture is a pretty accurate description of me this morning Happy weekend everyone ... #weekend #relax #mumlife #workingmum #southernhighlands #bowral #enlightenphysio #southernhighlandsmumsandbubs

04.01.2022 Thank you I just wanted to say a quick thank you for all of the messages, emails and donations to The Gidget Foundation since I shared my personal story earlier this week. I have been overwhelmed with the amount of support and kind words I have received since posting. For the month of November I am donating $20 from each new patient I see in the clinic towards the foundation who helped me through my difficult times, @gidgetfoundation. November is already booked out, with I... think a record number of new patients for the month, however you can still donate via the following link. https://bunintheoven2020.gofundraise.com.au//Sophie-2335949 For expectant and new parents out there who are finding it difficult, please know that help is available. Talk to your GP about a mental health plan today. Sophie x

04.01.2022 I can’t thank the Gidget Foundation enough for being there during my time of need. 2020 is tough for so many expectant and new parents. For anyone wishing to donate to such a worthy cause, please head to the following link. https://bunintheoven2020.gofundraise.com.au//Sophie-2335949... Sophie x

03.01.2022 Prolapse Prevention How can you reduce your risk of a pelvic organ prolapse? Number one is to take the plunge and be assessed by a Women’s Health Physio. Learn about your own pelvic health, be prescribed an individual pelvic floor exercise program and learn if you are at risk of pelvic organ prolapse. Information is key. ... The second most important tool is to treat and prevent constipation. Drink plenty of water, eat high fibre foods such as fruits and vegetables. Kiwi fruit and prunes are good options to try. Following on from treating constipation, adopt good bowel habits. When sitting on the toilet, raise your feet onto a foot stool, lean forward resting your elbows on your knees and perform deep belly breathing. Try not to strain to evacuate your bowels Avoid heavy lifting, particularly repeated heavy lifting. When lifting, activate your pelvic floor prior to lifting. Try and control chronic coughing. Entering into winter, this is the time we see a larger number of women present to the clinic with pelvic organ prolapse. Coughing creates an increase in pressure on your pelvic organs, increasing your risk of pelvic organ prolapse. If you suffer from chronic coughing, seek advice from your local GP. Maintain a health weight. Excess weight is also a known risk factor for pelvic organ prolapse. If you have any questions, please don’t hesitate to send me a DM or email to [email protected]. Stay tuned for treatment options for pelvic organ prolapse Sophie x #pelvicorganprolapse #prolapseprevention #cystocoele #rectocoele #enterocoele #pelvicfloorexercises #pelvicfloor #postnatal #enlightenphysio #bowral #southernhighlandsnsw

02.01.2022 Respect Respect for each of our clients, Respect for your story, Respect for your journey,... Respect for your values, beliefs and culture, Respect for your goals of treatment, Respect for your health and well-being, and Respect for your body and all it can achieve. Respect is one of our key principles we share at Enlighten. We believe it is one of the primary ingredients in forming a relationship with our clients, helping to create trust and allowing us to assist with their own personal recovery. If you would like to start on your path of recovery, click on the link in our profile to book an appointment with Alyssa or myself today. Sophie x #respect #enlighten #health #wellbeing #pregnancy #postnatal #pelvicpain #endometriosis #adenomyosis #womenshealth #enlightenphysio #bowral #southernhighlandsnsw

01.01.2022 Leaking when you run? Urinary incontinence has previously been linked to foot flexibility, and it’s a connection I often see in the clinic. Nygaard and colleagues (1996) found a statistically significant association between foot flexibility and UI. They measured the medial longitudinal arch height in 2 gait stances (neutral vs max dorsiflexion) in 47 female nulliparous athletes.... 54% of the women reported urinary incontinence, with the researchers finding a strong correlation in reduced foot flexibility (a reduced change in arch height during gait) and UI. Therefore, how your foot absorbs impact forces may affect your pelvic floor and urinary control, particularly when running. Moral of the story? If you’re leaking when you run, try using a spiky ball to release your feet. Plus book in an assessment with your local Women’s Health Physio so we can develop an individual treatment plan just for you #stressurinaryincontinence #urinaryincontinence #incontinence #womenshealth #pelvicfloor #pelvichealth #bowral #mumswhorun #southernhighlandsmumsandbubs #enlightenphysio #southernhighlands

01.01.2022 Enlighten Pregnancy and Postnatal Exercise Class Having trouble finding an exercise class where your baby and toddler are welcome to come along too? Or a class tailored to your stage of pregnancy? Good news! Enlighten Pregnancy and Postnatal Clinical Exercise Classes are back up and running for term 1 and I have a few spots available. ... Where: Classes are held at @bstyle.fitness studio in @beridahotel. When: Starting Tuesday 2nd February. 5 week or 10 week (pay for 9) passes available. Classes are claimable on your private health insurance (check with your provider first). For further information please contact me via email [email protected] I look forward to seeing you on the mat! Sophie x #pilates #postnatalpilates #diastasisrecti #postnatalrecovery #pelvicfloorexercises #womenshealthphysio #postnatalhealing #pelvicfloor #postpartumcoreexercises #postpartumhealth #pelvichealth #postpartum #pregnancypilates #abdominalseparation #postpartumfitness #rectusdiastasis #womenshealth #coreconnect #coreexercises #postnatal #postnatalfitness #pregnancyexercise #postnatalexercise #enlightenphysio #bowral #southernhighlandsnsw