Southern Coast Pelvic Health in Gerringong, New South Wales | Pilates studio

Southern Coast Pelvic Health

Locality: Gerringong, New South Wales

Phone: +61 2 4234 4666

Address: Shop 6/11 Blackwood street 2534 Gerringong, NSW, Australia

Website: http://www.southerncoastpelvichealth.com

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25.01.2022 Exercise of the week: Pelvic Tilt & Lift This exercise is great for improving mobility through your pelvis and low back. To begin this exercise, lie on your back with your legs bent and place a small towel between your knees. Keep your feet hip width apart. Take a deep breath in, allowing your tummy to inflate. ... Breathe out, gather your tummy and your pelvic floor. Repeat, breathing in, relaxing your tummy. As you breathe out, gather your tummy, your pelvic floor and add the pelvic tilt by pushing your heels down, tilting your pelvis upwards so it just off the mat to a height of 1 to 2 inches. Breathe in and lower your pelvis back down, making sure you roll down one vertebra at a time, relax your pelvis. Repeat this movement 10 times. Do 2-3 sets. For more great exercises like this one, call the clinic today on 42344666 to find out more about our classes. #exerciseoftheweek #pelvichealthphysio #kiamansw #gerringongnsw

25.01.2022 1 in 5 Australians are affected by mental illness, but many don’t seek help. If you or anyone you know is struggling to cope, there are a number of services you can reach out to for support. See below for a list of National Crisis Counselling Services. Lifeline 13 11 14 - 24 hours a day, 7 days a week Lifeline Text 0477 13 11 14 6pm to midnight (AEDT), 7 nights a week Beyond Blue 1300 22 4636 - www.beyondblue.org.au... Butterfly Foundation National Helpline 1800 334 673 Carer Support 1800 242 636 or 1300 554 660 SANE Australia Helpline 1800 187 263 Suicide Call Back Service 1300 659 467 Kids Helpline 1800 55 1800 www.kidshelpline.com.au MensLine Australia 1300 789 978 QLife 1800 184 527 Open Arms Veterans and Families Counselling 1800 011 046 #mentalhealthawareness #mentalhealthmatters #mentalhealthaustralia #lookafteryourmentalhealthaustralia #gettingthroughthistogether #kiamansw #gerringongnsw See more

24.01.2022 Abdominal Separation aka Diastasis Rectus Abdominis (DRA). Abdominal separation is separation of the connective tissue (linea alba) between the abdominal muscles (rectus abdominis) through the centre of the abdomen. It most commonly occurs during the later stages of pregnancy. It is completely normal and essential that your rectus abdominus muscle separates during pregnancy to allow for your growing baby. It is estimated that 1 in 3 women will have abdominal separation after ...their first pregnancy, and 2 in 3 women who have had multiple pregnancies will have abdominal separation. If you have abdominal separation after the birth of your baby, you may be able to see a gap between the two bands of abdominal muscles. You can see this gap more clearly if you lie flat on your back and lift your head up. You might also notice a physical bulge in the middle of your stomach, especially when your abdominal muscles are active. Some women with abdominal separation also get lower back pain, as the separation prevents the stomach muscles from supporting the back. Our pelvic health physiotherapists are trained to assess and treat abdominal separation. If you are experiencing any symptoms or have any concerns, book in for an assessment. #pelvichealthphysio #postnatal #abdominalseparation #kiamansw #gerringongnsw See more

24.01.2022 It's World Continence Week. Bladder and bowel problems are common issues that we treat, for both men and women. Get in touch if you'd like to improve this aspect of your quality of life! Read more here: https://choose.physio//ageing-we/bowel-and-bladder-health

24.01.2022 CONSTIPATION Are your bowel actions difficult to pass and less frequent? Do you experience cramps or feel like you need to strain to empty your bowels? Do you spend a long time in the toilet or feel as though you don’t empty your bowels completely? All of these symptoms can be associated with constipation. Normal, healthy bowel movements should be regular and easy to pass. To be regular means to empty your bowels anywhere from 3 times a day to 3 times a week. Your stool typ...e should be either a 3 or 4 on the bristol stool chart (see picture). Key factors that can contribute to constipation include not consuming enough daily fluids, drinking the wrong types of fluids, having a poor diet lacking in fibre or not enough daily exercise. Our pelvic health physiotherapists are trained to assess and treat constipation and other bowel related problems so if you answered yes to any of the above questions, book in for an assessment by calling the clinic on 42344666 today. #bowelhealthisgoodhealth #bowelhealthmatters #pelvichealthphysio #kiamansw #gerringongnsw

23.01.2022 Our amazing team at Southern Coast Pelvic Health have created a booklet outlining why it is important to exercise during pregnancy and how to do so safely! Watch this video to see how you can get your hands on a copy. #pelvichealthphysio #preandpostnatal #pregnancy #pregnancyexercises #pelvicfloor #kiamansw #gerringongnsw

23.01.2022 February is Ovarian Cancer Awareness Month! Each year in Australia, over 1500 women will be diagnosed with ovarian cancer and over 1000 will die from the disease. There is no effective screening program for ovarian cancer, so the best way of detecting the disease is to know the signs and symptoms. swipe across to see a list of signs and symptoms. ... #ovariancancer #ovariancancerawarenessmonth #pelvichealthphysio #womenshealthphysio #kiamansw #gerringongnsw Ovarian Cancer Australia

23.01.2022 It's birthdays galore here today - happy birthday to both Caitlin & Bek! We love having these two as part of our team!

23.01.2022 Meet the Physio: Meet Clare. She is a lucky Mum of 2 and she has been working as a Physiotherapist for the past 10 years. Throughout her career, Clare has been fortunate to gain experiences in almost all areas of Physiotherapy with neurological physiotherapy being a long term passion of hers. However after having her 2 beautiful children she decided she wanted to further her career in Continence and Women's Health. Through her personal experiences of pregnancy, childbirth and... breastfeeding, Clare has developed a passion for all things women's health. Clare loves helping women to maintain function and fitness during pregnancy and then postnatally helping them to recover and thrive. Clare is currently studying a Master of Clinical Physiotherapy - Continence and Women's Health Major at Curtin University and she is applying this knowledge and best practice evidence directly back to her patients. To book an appointment with Clare, call the clinic on 42344666 today! See more

22.01.2022 Do you know how to correctly contract and relax your pelvic floor muscles? A pelvic floor contraction is an internal contraction. It is common to try too hard and have too many outside muscles tighten. Doing pelvic floor contractions the wrong way can be bad for you, so please see one of our pelvic health physiotherapists if you cannot feel your muscles hold or relax or if you are unsure how to do a pelvic floor contraction correctly. #pelvicfloorphysio #pelvicfloorexercises #pelvichealth

22.01.2022 Osteoporosis Osteoporosis affects both men and women and over 1 million Australians have it. Women are at a greater risk of developing osteoporosis because of the rapid decline in oestrogen levels during menopause. As a result a bone loss of approximately 2% per year occurs for several years after menopause. Men also lose bone as they age, however testosterone levels in men decline more gradually so their bone mass remains adequate till later in life. Risk factors f...or osteoporosis include: a family history of osteoporosis, low calcium and vitamin D levels, certain medical conditions, and lifestyle factors including low levels of physical activity, smoking and excessive alcohol intake. To improve your bone health, make sure that you have an adequate calcium intake, good levels of Vitamin D and regularly engage in osteogenic exercises (swipe across for examples). #womensandmenshealth #pelvichealthphysio #osteoporosisaustralia #kiamansw #gerringongnsw See more

21.01.2022 This is a great post from @auscontinence Posted @withregram @auscontinence Some people are more at risk of developing pelvic floor problems than others. If you are experiencing pelvic floor (or bladder or bowel control) problems it is advisable to see a Nurse Continence Specialist or pelvic health physiotherapist to determine the cause of your symptoms and discuss the best treatment and management options to suit your needs.

21.01.2022 Happy Birthday to our wonderful physio, Clare.

20.01.2022 Vulvovaginal symptoms after menopause As women age they will experience changes to their vagina and urinary system largely due to decreasing levels of the hormone oestrogen. The changes, which may cause dryness, irritation, itching and pain with intercourse are known as the genito-urinary syndrome of menopause (GSM) and can affect up to 50% of postmenopausal women. Recommendations to minimise vaginal irritation: Wear cotton underwear and change underwear daily. Consider goi...ng without underwear when possible e.g. going to bed. Avoid, or limit, time spent wearing tight-fitting underwear, pantyhose/tights, jeans or trousers as this may lead to sweating. Limit time in damp or wet swimming costumes or exercise clothing. Wash clothing with non-perfumed or low-allergenic washing products. Avoid use of feminine hygiene sprays and douching. Avoid pads, tampons and toilet paper which are scented. Avoid shaving or waxing the genital area, particularly if irritation is present. Gently wash the skin of the genital area with plain water only. Avoid the use of soap, liquid soap, bubble bath and shower gels and use soap alternatives. Always pat dry as opposed to rubbing. Use a vaginal lubricant or moisturiser for sexual activity. Practice safe sex #pelvichealthphysio #menopause #kiamansw #gerringongnsw See more

20.01.2022 Are you tired of wasting money on trying to find a pillow that is comfortable and allows you to get a good night sleep? If this applies to you, treat yourself to a Therapillo this Christmas. We stock them at both our Gerringong and Kiama clinics in low, medium and high density #kiamansw #gerringongnsw #therapillo

20.01.2022 Pelvic Organ Prolapse occurs when one or more of the pelvic organs bulges against or sags down into the vagina. Pelvic organs include the bladder, uterus and rectum. Vaginal prolapse is common, affecting up to half of adult women. The causes of prolapse include pregnancy and childbirth, ageing and menopause, obesity, chronic cough, constipation, and repetitive heavy lifting. Prolapse can also occur after hysterectomy or other pelvic surgeries. Symptoms of Pelvic organ prolaps...e can include vaginal heaviness, dragging sensations in the lower back and abdomen, feeling a bulge vaginally, problems with bladder and bowel control and pain or loss of sensation with intercourse. Prolapse can also have no symptoms, and in fact, mild downward movement of the pelvic organs is normal. Our pelvic health physiotherapists are trained to assess and treat pelvic organ prolapse, so if you are experiencing any of the above symptoms contact the clinic today on 42344666 to book an assessment. #pelvichealthphysio #pelvicorganprolapse #kiamansw #gerringongnsw See more

20.01.2022 From today, all our therapists will be wearing masks in order to help keep our community as safe as possible during these challenging times. We strongly encourage patients to bring and wear a mask whilst in both our Kiama and Gerringong clinics. Thank you for your understanding. If you have any questions in regards to this, please contact the clinic on 42344666. #stopthespread #kiamansw #gerringongnsw

20.01.2022 Pregnancy Related Pelvic Girdle Pain The prevalence of pregnancy related lower back pain and pelvic girdle pain is estimated to occur in 56-72% of the antepartum women. The natural progression of this condition is for symptoms to worsen with progression in the pregnancy, so it is important that women get an early diagnosis and commence treatment early to manage these symptoms. Symptoms can include:... - pain over the pubic bone at the front in the centre - pain across one or both sides of your lower back - pain in the area between your vagina and anus (perineum) If you are experiencing any of the above symptoms, our pelvic health physiotherapists can help you. Call 42344666 to book an appointment. #pelvichealthphysio #pelvicgirdlepain #pregnancy #pelvicfloor #kiamansw #gerringongnsw

19.01.2022 Have you recently had a baby and looking to get back into exercise? Check out this video to see how we can help you. #pelvichealthphysio #postnatalexercise #kiamansw #gerringongnsw

19.01.2022 Impact of prostate surgery on bladder control Urinary incontinence: Urinary incontinence, or accidental urine leakage, is to be expected after prostate surgery. How much urine leaks and how long this incontinence lasts is hard to predict. Incontinence pads will be needed after the catheter is removed until bladder control is regained. This may take only a few weeks but, for some men, it will take up to a year. For a few men incontinence remains a long term problem. Incontin...ence will usually improve with time but by learning how to control the pelvic floor muscles, you can speed up the recovery process and reduce the leakage faster. If you have had or are undergoing a prostatectomy soon (surgery to remove the prostate), our pelvic health physios can assess your pelvic floor muscle function and teach you how to correctly use your pelvic floor muscles to improve your recovery from prostate surgery. #pelvichealthphysio #menspelvichealth #prostatecancerawareness #kiamansw #gerringongnsw @auscontinence

19.01.2022 What is Overactive Bladder (OAB)? Overactive bladder means the bladder contracts before it is full. These spasms of the bladder wall during filling can give a sudden intense urge to pass urine even though there may only be a small volume of urine in the bladder at that time. If your bladder is overactive, you may experience frequent urination of a small volume and find it hard to make it to the toilet without leaking. If you are experiencing any of the above symptoms, book ...in to see one of our pelvic health physiotherapists who can help you to improve your bladder function and control. #pelvichealthphysio #bladdercontrol #overactivebladder #kiamansw #gerringongnsw See more

18.01.2022 And we're done! The team are taking a well-earned break over Christmas and will be back on deck Monday January 4. We would like to thank the local community for all their support this year, and we can't wait to see you all in 2021!

18.01.2022 October is National Breast Cancer Awareness Month. 1 in 7 Australian women and 1 in 675 Australian men are expected be diagnosed with Breast Cancer in their lifetime. 9% of women diagnosed don’t survive past 5 years. Signs or symptoms of breast cancer can include a new lump, thickening in the breast, especially if it is only in one breast, changes to the shape or size of the breast or changes to the shape of the nipple. Early detection is crucial so #bebreastaware and #check...yourpair. #zeroby2030 #breastcancerawarenessmonth #pelvichealthphysio #kiamansw #gerringongnsw See more

17.01.2022 Voiding Dysfunction A Voiding Dysfunction can be described as problems passing urine or emptying the bladder. This condition can include: - Hesitancy or difficulty in initiating emptying of your bladder. - Poor stream or intermittent flow.... - Straining to pass urine. - Not fully emptying your bladder. - Urine dribbling after you have finished voiding or when walking away from the toilet (post micturition dribble) due to collection/pooling of urine. - The need to return to the toilet to try and void a second time (double voiding). - Urgency or a desire to empty again only a few minutes after the initial void (sensory urgency). There are a number of reasons as to why you may be experiencing any of the above symptoms so if this applies to you, our pelvic health physiotherapists can assess what the cause is and provide treatment to relieve your symptoms. #pelvichealthphysio #womenshealth #menshealth #bladderproblems #kiamansw #gerringongnsw the-thud.com

16.01.2022 We're closed on Monday for the long weekend Open again Tuesday Take care!

15.01.2022 Today is World Osteoporosis Day! Osteoporosis is the underlying cause of painful, debilitating and life-threatening broken bones. Worldwide, fractures secondary to osteoporosis affect 1 in 3 women and 1 in 5 men over the age of 50. To reduce the risks of osteoporosis, it is important to have a calcium rich diet, adequate levels of vitamin D and engage in regular moderate-high intensity activity. #worldosteoporosisday #womenshealth #menshealth #pelvichealthphysio #kiamansw #gerringongnsw

15.01.2022 Mads is 21 today. Happiest of birthdays from the team. Hope you have a wonderful day.

14.01.2022 Welcome to the team Caitlin Caitlin is passionate about returning women to activity and exercise postnatally and optimising exercise habits during pregnancy. Caitlin is highly trained in the area of sport and exercise and has undertaken further training in women’s health and is completing her masters in Pelvic Health. Combining these areas of expertise she has worked extensively delivering pre and post natal pilates classes in inner city Melbourne before moving to Kiama wit...h her partner. She has a personal and professional interest in running and strength training and integrates a variety of exercise modalities into her management plans. She is a strong advocate for supporting women though all life stages. Caitlin works in both our Kiama and Gerringong clinics. If you would like to book an appointment with Caitlin, call the clinic today on 42344666. #pelvichealthphysio #kiamansw #gerringongnsw See more

13.01.2022 We're very excited to announce that in-person classes begin again next Monday June 1! See www.southerncoastpelvichealth.com for the timetable.

13.01.2022 Merry Christmas!

13.01.2022 What is a vaginal pessary? A vaginal pessary is a small device, similar to a diaphragm or cervical cap, which is inserted into the vagina to hold the prolapsed organ(s) in place. It is designed to substitute the support that was previously provided by the endopelvic fascia, and thereby relieve the symptoms of POP. It is usually indicated instead of surgery in the following circumstances: 1. When it is the woman’s personal wish to avoid surgery... 2. When the risks of undergoing surgery are deemed to be high (due to age, co- existing medical conditions etc) 3. When a woman has not completed her childbearing (future pregnancies are likely to damage any surgical repair) or 4. As a temporary measure when there is thought there may still be a chance of spontaneous improvement (eg in the first year or two after childbirth). 5. As a temporary measure whilst awaiting surgery. #pelvichealthphysio #womenshealthphysio #vaginalpessary #prolapsemanagement #kiamansw #gerringongnsw See more

12.01.2022 Happy birthday to our wonderful physio Courtney! We hope you have an amazing day

12.01.2022 Exercise of the week: Hamstring stretch. This exercise is great for stretching your hamstring muscles. To begin this exercise, lie on your back with a belt or towel around the ball of your foot on the leg that you are stretching. Tuck your knee into your chest and take up the slack of the belt in each of your hands. Keeping your knee tucked into your chest, use the belt to assist your foot towards the ceiling, straightening your knee. Hold this position for 30 seconds. You should feel the stretch into the back of your thigh. Bend your knee to reduce the stretch and return to the start position. Repeat 2-3 times on each side. #pelvichealthphysio #exerciseoftheweek #kiamansw #gerringongnsw

12.01.2022 Welcome to the admin team, Ashley & Alison! They've joined us in challenging times but have hit the ground running. We really appreciate their hard work and are lucky to have them!

12.01.2022 Happy World Physiotherapy Day to all our amazing Physiotherapists

12.01.2022 Exercise of the week: Step Ups This exercise is great for strengthening your leg muscles. To begin this exercise place one leg up on the step. Step up bringing your other leg onto the step and then step back down to the start position using the same leg.... Do 10-12 repetitions on one side and then swap to do the same on the other side. Do 2-3 sets on each side. #exerciseoftheweek #pelvichealthphysio #kiamansw #gerringongnsw See more

11.01.2022 Our pre and postnatal classes are back in clinic from next week If you are pregnant or have recently given birth, and you’re looking to exercise in a supportive environment with guidance from a pelvic health physiotherapist, we have the class for you. The classes will be run at 10am on Monday’s in kiama and 10am on Thursday’s in Gerringong. ... Call the clinic today on 42344666 to secure your spot. #pelvichealthphysio #preandpostnatalclasses #pelvicfloorexercises #kiamansw #gerringongnsw

10.01.2022 It's Mark's birthday today Show him some love and give him a big thumbs up!

10.01.2022 Welcome to the team Bek Bek has been a Physiotherapist for 15 years with a variety of hospital-based experience including working in intensive care, oncology, neurology, maternity, and rehabilitation wards. After moving from West Australia to the Illawarra with her family 6 years ago, she has pursued her interest in Musculoskeletal rehabilitation and Pelvic health Physiotherapy. To facilitate healing and well-being throughout the life-stages is such a privilege for Bek. Bek says that being a Physiotherapist means being able to provide a safe and supportive space to help people work towards and achieve their physical goals no matter how big or small! To book an appointment with Bek, call the clinic today on 42344666. #pelvichealthphysio #kiamansw #gerringongnsw

10.01.2022 How do you do a number two? It is important to empty your bowels in the correct position to avoid straining. Make sure you sit on the toilet properly, do not hover over it. Ensure your knees are higher than your hips. If this isn’t possible with your feet on the floor, you may need to place a stool under your feet. Once you have your knees in the correct position (see picture), lean forward keeping your back straight and put your elbows on your knees. In this position, gen...tly push while keeping your tummy bulged forward. If you have difficulty emptying your bowels even in this position, call 42344666 to book an appointment to see one of our pelvic health physiotherapists who can help you to improve your bowel function and health. #bowelhealthisgoodhealth #bowelhealthmatters #pelvichealthphysio #kiamansw #gerringongnsw

10.01.2022 Are you looking to return to exercise, recovering from injury or wanting to improve your core strength, posture and conditioning in a supportive environment. We have the class for you! Our PhysioCore class is run at our Kiama clinic every Tuesday morning at 9:30am. This class involves a variety of mat based exercises focusing on core strength and stability, posture and mobility and functional pelvic floor muscle training. If this sounds like the right class for you, call the clinic today on 42344666 to book an assessment. #pelvichealthphysio #physiocore #coreexercises #pelvicfloorhealth #getactivenow #kiamansw #gerringongnsw

09.01.2022 Urge Urinary Incontinence is urine leakage that occurs when a person experiences a strong desire to pass urine that comes on with little warning and is difficult to defer. This can happen at any age, but is more common as people get older. Our pelvic health physiotherapists are trained to assess and treat urge urinary incontinence, so if you are experiencing these symptoms contact us on 42344666 today to book an appointment. #pelvichealthphysio #pelvichealth #urinaryincontinence #kiamansw #gerringongnsw

09.01.2022 Exercise of the week: Seated Thoracic rotations with resistance band This exercises is great for strengthening your core muscles. To begin the exercise sit on the ball with your feet hip width apart. Attach the resistance band to a stable structure and hold it at breast height. With elbows gently bent, hold onto the band with both hands. Activate your deep stabilising muscles and rotate your upper spine from one side to the other, maintaining your hands at breast height. Reme...mber to initiate the rotation from the bottom of your breast bone, not from shoulder movement. Your pelvis, hips and lower back should remain still by using your deep stabiliser muscles. Be mindful to keep your shoulders relaxed and make sure they are not pulled up to your ears. Repeat this exercise 10 times on each side. If you're interested in doing more exercises like this one, call the clinic today on 42344666 to enquire about our range of classes.

08.01.2022 This week is Women’s Health Week! Women’s health week is a great reminder for women to make some time for themselves and check in on their health. Check out https://www.womenshealthweek.com.au for a number of great resources and information on how you can make good health a priority. ... #womenshealthweek #womensupportingwomen #womenshealthmatters #pelvichealthphysio #pelvichealthmatters #kiamansw #gerringongnsw See more

08.01.2022 Exercise of the week: Tandem straight arm row This exercise is great for strengthening your core, back and arms. To begin this exercise, stand up straight holding the ends of a resistance band in each hand. The band should be looped around a solid object. Stand with one foot in front of the other. ... Keeping your neck long and your abdominal muscles tightened, pull your shoulder blades back together. Keeping your arms straight, drawing them in towards your sides. Control the movement as you allow your arms to stretch back out in front of you again. Maintain your posture and balance. Repeat 10 times. For more great exercises like this one, contact the clinic today on 42344666 to find out more about our classes. #exerciseoftheweek #pelvichealth #pelvichealthphysio See more

07.01.2022 New Class Time Alert We now have a Pre and Postnatal class running at 6:15pm on Tuesday afternoons in our Gerringong clinic. We still have our Monday class at 10am in Kiama. If you are interested in attending either of these classes, contact our clinics on 42344666. #preandpostnatal #pelvichealthphysio #kiamansw #gerringongnsw

06.01.2022 Are you looking for the perfect stool to allow you to go to the loo in the PROPPR way? The PROPPR is designed to help simulate the squatting position which allows quick, easy and complete bowel emptying. We are now proud suppliers of the PROPPR. Come in and get yours today. @theproppr #bowelhealthisgoodhealth #bowelhealthmatters #pelvichealthphysio #kiamansw #gerringongnsw

06.01.2022 Classes are back in action this week! Spots are filling up fast - call 42344666 to book! Timetable: www.southerncoastpelvichealth.com

06.01.2022 Meet the Physio! Meet Ashleigh. Ashleigh joined our team midway through last year after spending a few months traveling around Europe. Ashleigh has special interest in women’s health, men’s health and musculoskeletal injuries. Outside of work, Ashleigh enjoys spending time with her partner Michael, cooking, getting outdoors and also binge watching Netflix in her pajamas sometimes. Appointments are available with Ashleigh in both our Gerringong and Kiama Clinics for Pelvic health and musculoskeletal conditions. Call 42344666 to book an appointment.

06.01.2022 Just a reminder, both our Gerringong and Kiama clinics will be closed tomorrow for the Australia Day public holiday. We will be back open as normal from 8am on Wednesday the 27th of January. #kiamansw #gerringongnsw

05.01.2022 Get the best set of thongs around for the beach this summer! - Extra arch support - Super comfy material that moulds to your feet - Lots of colours and sizes... Pop in and grab some Archies today for your Christmas stockings! #kiamansw #gerringongnsw #giftideas2020

05.01.2022 Lest we forget #remembranceday #lestweforget2020

05.01.2022 Do you wake up with the need to empty your bladder more than once during the night? Excessive urine production and increased urinary frequency during the night is known as Nocturia. Nocturia affects both men and women. The incidence of nocturia increases with age and by the age of 80, over 50% of men and women will wake 2 or more times at night to void. While this is not bothersome for some people, it can have a large impact on daily function. It can result in fatigue, sleepi...ness, falls, fractures, nocturnal enuresis (bedwetting), and can affect quality of life. There are a number of causes of nocturia. They include high evening fluid intake, evening diuretic medications, lower limb fluid pooling, sleep apnea, kidney problems and bladder dysfunction. If you are experiencing nocturia, call us today on 42344666 to book an assessment with one of our pelvic health physiotherapists. #pelvichealthphysio #womenshealth #menshealth #kiamansw #gerringongnsw See more

04.01.2022 Are you pregnant or planning on having a baby soon? Check out this video to see how our pelvic health physiotherapists can help you. #pelvichealthphysio #pregnancy #plevicfloor #pregnancyexercise #kiamansw #gerringongnsw

04.01.2022 The Knack: Do you know what the knack is? Do you know how to do the knack correctly? The Knack is a pelvic floor contraction that is done in anticipation of activities and actions that cause a sudden, large increase in pressure on the pelvic floor. These activities include coughing, sneezing, lifting, pushing or pulling an object. The Knack can also be performed during exercise in anticipation of each repetition of a bodyweight or weighted exercise, particularly those in stan...ding and sitting. It is important to contract your pelvic floor before or in anticipation of any of the above activities, hold the contraction throughout the duration of the activity and then relax your pelvic floor muscles once the activity has ended. Doing the knack is the best way to increase support to the pelvic organs when a downward force is applied upon them. For most people, the knack is also very effective in preventing urinary leakage with the above activities. #pelvicfloorphysio #pelvichealth #pelvichealthphysio #theknack #kiamansw #gerringongnsw See more

04.01.2022 Happy birthday to Kimbo! What a legend - we'd be lost without her!

04.01.2022 Happy Father’s Day to all the dads!

02.01.2022 Tis the season Still looking for the perfect Christmas gift for that special someone? Why not grab a Pilates gift voucher! You can drop into either our Gerringong or Kiama clinics to purchase one today. #kiamansw #gerringongnsw #pilates

02.01.2022 Exercise of the week TFL/ITB Stretch: This exercise is great for stretching the side of your thigh, hip and low back. To begin this exercise, cross your leg behind your other leg (cross the leg behind that is on the same side that you are aiming to stretch). Once in this position, push your hip out to the side as you lean away from it, keeping your chest up. You should feel this stretch in the side of the hip and down the side of the thigh. Hold this position for 30 seconds and repeat on both sides. #exerciseoftheweek #pelvichealthphysio #kiamansw #gerringongnsw

02.01.2022 Christmas Closure Both clinics will be closed from 1pm this Thursday the 24th of December until Monday the 4th of January.

01.01.2022 Running is a high impact sport placing a lot of demand on your body, so it's very important that your body is given enough time to heal and regain its strength after having a baby. For this reason, it is recommended that running should not be recommenced until between 3-6 months postnatal, particularly if any symptoms of pelvic floor dysfunction are identified prior to, or after attempting, return to running. Signs and symptoms of pelvic floor dysfunction include: Heavines...s/ dragging in the pelvic area (can be associated with prolapse) Leaking urine or inability to control bowel movements Pendular abdomen or noticeable gap along the midline of your abdominal wall. (This may indicate Diastasis Rectus Abdominis (DRA)) Pelvic or lower back pain Ongoing or increased blood loss beyond 8 weeks postnatal that is not linked to your monthly cycle. It is recommended that all women, regardless of how they deliver, seek out a pelvic health assessment with a specialist physiotherapist to evaluate strength, function and co-ordination of the abdominal and pelvic floor muscles which are often impacted by pregnancy and delivery. A pelvic health assessment will identify your bodys’ readiness to return to running and can indicate if you're at risk of developing pelvic organ prolapse on return to exercise. #pelvichealthphysio #returntorunningpostnatal #postnatalhealth #gerringongnsw #kiamansw