The Postpartum Method in Collingwood, Victoria, Australia | Womens health clinic

The Postpartum Method

Locality: Collingwood, Victoria, Australia

Address: Collingwood Collingwood, VIC, Australia

Website: www.thepostpartummethod.com/program

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25.01.2022 There's no shame in talking about about this. The incredibly high stats suggest that at least half of our friends are going through it. Traditionally we've been taught to squeeze our pelvic floor muscles many times a day - but given that Dr Arthur Kegel gave this advice in the 1940's, and nearly 100 years later we still have this stat, it's safe to say this may not be a cure all. ... Over 95% of the women who have completed level 1 of our program have had their incontinence alleviated in daily life. 90% of the women who completed level 2 can now run, lift their kids and cough, sneeze and laugh without worrying about this common issue. I'm starting a new, fully online but completely interactive version of our signature program next month. If you know any lovely, strong, amazing women - who also happen to be dealing with common problem - let them know. In the meantime - check out the next video for this quick little tip to make life easier See more

24.01.2022 ABDOMINAL SEPARATION AND CONING - During pregnancy if there's some separation you'll often see it during flexion (like curling up, sitting up, bending forward) OR when intra-abdominal pressure is raised (like in planks, lifting something heavy, carrying kids or groceries for an extended period). CONING is essentially abdominal contents coming up through the gap as there's nothing integral holding them 'inwards'. ... This is VERY common and nothing to be alarmed about if you see it one day when you happen to be lifting something into the boot of your car or picking up your child. Life has to go on! The TRICK is to avoid INTENTIONALLY doing exercise that creates this effect. POSTPARTUM if you're assessing your gap and you can't figure it out because you have a lot of coning instead - usually this needs to be corrected before you can get an accurate picture. BUT - the size of the raised bit is a good indication and starting point. See more

23.01.2022 THE INTRINSIC MUSCLES IN OUR FEET are responsible for dissipating force with each foot step. The intrinsic muscles in our CORE help absorb and distribute this load through the body so we're pain and injury free. Our core helps us decelerate, enabling us to stop well after a sprint, or control our feet walking down a hill - so it doesn't feel like we're stomping! ... Our core helps keep our pelvis aligned, which can be directly linked to whether or not we pronate at our feet. Pronation related injuries can be anything from plantar fasciitis to shin splints (medial tibial stress). Core stability = Pelvic alignment = Stronger feet (and vice versa) - Our new Core Program is on it's way - featuring a whole section on feet, hips and knees so you can run, climb, lunge and walk downhills without stomping #plantarfasciitis #runningmums #mumswhorun #runningmoms #momproblems #shinsplints See more

22.01.2022 This is me pondering this question because of the amount of women who I see who have pelvic floor issues AFTER they resume exercise post birth. Maybe there was a condition there already? Maybe they weren't taught what feels 'right' and what feels 'wrong'?... Maybe in our culture of 'go hard or go home' and 'you'll be perfectly fine after 6 weeks post birth' women aren't getting the right support in returning to exercise? This is my take on why it's kinda easy to accidentally go 'too hard' post birth -and why we need a good support system: If we use a muscle - to a degree it breaks down connective tissue, and then reinforces it to become stronger (for next time!) BUT - if we overdo it - the connective tissue becomes damaged, and it doesn't repair well on it's own. Connective tissue (in the pelvis but also everywhere) can be strengthened with exercise BUT IT'S SLOW. It's not like working a muscle. You don't want DOMS (muscle soreness the next day) because that's often too much load on damaged tissue. When this CONNECTIVE TISSUE has become too stressed - this is prime time for leaking and prolapse issues to occur. If you've had a pelvic floor problem for a while and haven't had good guidance, it can feel like ANY exercise is a bad idea. If your exercise makes you feel heavy, if it makes your belly protrude, or you experience leaking or prolapse symptoms during or after - definitely time to change what you're doing. Step by step, systematic exercises that are designed to build on each other every session is the quickest way to get strong - and avoid the mishaps that randomised workouts can sometimes produce. See more

21.01.2022 Do you ever experience SHOULDER AND/OR NECK ISSUES? If you do - you need to GRIP your weights when lifting. GRIP is a signal to the body (via the nervous system) to recruit more stability through the arm, up to the shoulder and into the neck. ... The nerves in our fingers literally run into the verebrae in our neck : it is all a beautifully connected system designed for our protection. Think about a heavy weight - the tighter you squeeze it - the easier it is to lift. If you had lose fingers - you wouldn't be able to pick it up. If you're doing a whole class where you move the weights around with this loose grip, and you have shoulder or neck issues unfortunately this can contribute to instability. Add some really effective stabilising exercises to your weekly workouts - like serratus pushes on hands and knees or on the wall, and GRIP your weights See more

20.01.2022 Quick tip if you ever leak when you cough. Of course my recommendation is always to do a corrective exercise program (like mine ) to eliminate the issue, but in the meantime, here’s something to make life easier

18.01.2022 In my clinical experience, kegels are often overused - prescribed as a ‘cure-all’ for any woman who’s had children. Isolating one group of muscles, and squeezing them every day, for the rest of our lives, isn’t how orthopaedic rehab works for any other area of the body. First we isolate (so that initial 6 week period) - but then we integrate the muscles into the rest of the system, and into movement. ... Prolonged use of kegels can lead to : hypertonic (too tense) pelvic floor pain during sex bladder leakage And they don’t functionally carry over to : improve things like running enable your pelvic floor to sustain heavy lifting create co-ordination for core control during complex movements like burpees or yoga sequences If you’ve been doing kegels with no improvement to things like pelvic organ prolapse, diastasis recti or back pain - it may not be YOU - it may be the method.

17.01.2022 This is a little model of the phases we go through in the different levels of my program. A lot of the time I see women going through the A to B vicious circle: Point A - the rehab exercises that have a short term effect but don't really 'cure' anything ... Point B - the strength and fitness training that is so hard for these untrained core muscles to recruit effectively that end up causing other issues (knee pain, back pain etc). Exercise needs to be progressed in sequence in order to have the benefit. So next time you see an exercise in isolation, instead of wondering if it's a "good" or "bad" exercise, ask yourself: Do I know how to do this correctly? Am I using the intended muscles, or are they too fatigued and so I'm compensating elsewhere? Does this exercise fit as the next logical step from where I currently am, or is it a big leap from my current skill and strength level? Are the reps, the speed and the load the right amount for me at this time, or should I be changing that? BRAND NEW PROGRAM about to launch - it goes live for registration next week. Places will be limited, as everyone will be getting some personal care :) See more

14.01.2022 Working the pelvic floor in isolation .... When a muscle group is rehabbed after trauma or injury, the standard protocol is to isolate this muscle group in a contraction while the body is stationary, for a few weeks. AFTER THAT THOUGH.... it’s really important to integrate with other muscle groups coordinate into different movement patterns... The pelvic floor works with these other muscles in this pic : and the entire system is always often referred to as the inner unit, or the deep core. Each part is critical in proper function of the pelvic floor - essential for healing common issues like : hypertonic pelvic floor back pain bladder leakage diastasis recti

12.01.2022 Do your abdominal muscles work correctly when you cough? Try the test and let me know!

10.01.2022 Dr Kate Gregorevic is an expert in healthy ageing and longevity and I can’t wait to have this chat with her. Come and join us next Thursday night (free!) to talk all things pelvic floor link in profile #Repost @project_threesixtwelve ... When I first started talking about my own pelvic floor issues, the most surprising thing happened: other women started sharing their own stories, I was certainly not alone. I was lucky enough to meet Kristy Ahale, an exercise physiologist who specializes in pelvic floor function. Her approach has made a huge difference to my life! I also see people in clinic with continence problems and prolapse and I know how much people can do to make things better. Since Kristy and I love sharing our thoughts on all things pelvic floor, we’d love you to join us for a live online webinar on Thursday the 17th at 7pm Australian Eastern Standard Time for a fun and informative chat. Knowledge is power and this talk is suitable for women at all stages of life! Link in bio! @thepostpartummethod

10.01.2022 THE PART IN PAIN IS OFTEN THE SYMPTOM NOT THE CAUSE... orthopaedically, that is ... For most people I see with a sore knee, or pain down one side of the leg, or an ankle that keeps rolling over - this area that keeps taking the hit is usually due to SOMETHING ELSE going on in the body entirely. ... What do I mean? Example: If you have one glute (butt check) that keeps tensing up, causing you pain you could have: a weak glute on the other side sacroiliac joint issues a back problem an ankle that doesn't dorsiflex properly And usually - along with it - some sort of problem with recruiting your deep abdominal muscles. This is an issue 9 times out of 10 in the injured people that I see. So YES - treat the area that's in pain - so you get pain relief in the short term. AND - find the cause and treat that -so you get pain relief in the long term See more

08.01.2022 Do you place your hands down low under your hip bones/butt when you do your abdominal exercises? Makes it easier right? The truth is, it stops our deep, inner core muscles from having to do the work to stabilise fully. ... Instead - place your hands higher - under your mid/lower back, and keep a light, even pressure on your hands the whole time: don't press down, don't arch off. This will challenge your lower abs to stabilise your spine, instead of giving them a rest See more