The Pelvic Floor Diaries

🌍✨ Celebrating World Physiotherapy Day 2025! ✨🌍

Today, we shine a spotlight on the incredible impact physiotherapy can have on healthy aging. As we grow older, maintaining mobility, strength, and independence is essential. Physiotherapists play a vital role in helping you stay active, prevent injuries, and manage chronic conditions.

Here are some tips on strength training to support healthy aging:

💪 Incorporate strength exercises with light weights, resistance bands, or body-weight exercises.
🧘‍♂️ Focus on major muscle groups: legs, core, arms, and back.
🏃‍♀️ Start slowly and gradually increase intensity and duration.
⏰ Aim for at least 2-3 sessions per week.
🧎‍♂️ Always listen to your body and consult a physiotherapist for personalized guidance.

To achieve the best results between or following your physiotherapy sessions, incorporate these essentials into your routine:

🌀 Foam Roller - Reduces muscle or soft tissue tension and can be particularly helpful with long-term issues.

🔥 Heating Pad — Reduces post treatment soreness, helps reduce muscle tension and pain.

💊 Magnesium — Supports muscle recovery, reduces cramps, and promotes relaxation. Consider magnesium-rich foods or supplements.

🏋️‍♂️ Exercise Prescription — Follow your tailored exercise advice consistently.

💺 Ergonomic recommendations by your therapist — Maintain optimal posture to reduce strain and facilitate recovery.

Incorporate these steps to optimize your recovery, prevent setbacks, and feel your best!

Feeling incredibly honoured and privileged to have the opportunity to treat the amazing Olympic athlete & runner Precious Mashele! Your dedication and passion for the sport are truly inspiring. Wishing you all the best as you continue your journey toward greatness! 🏃‍♀️💪

🗝️🚪 When you hear the key in the door but your bladder doesn’t quite get the memo 🤦‍♀️💦

Ever notice that anticipation of arriving home seems to trigger a little too much excitement down below? You’re not alone! Studies show that many experience urge incontinence as they approach their front door.

Retraining the brain, mindfulness and deep breathing exercises are some ways to help control the urge incontinence.

🎉✨ We're excited to announce that our physio practice will be open throughout the holiday season! 🎄 It's the perfect opportunity to unwind and reduce that year-end muscle tension. Don’t let injuries hold you back as we move into the new year! 💪✨

Whether you need a quick tune-up or preventative care, we're here to help you stay healthy and injury-free. Book your appointment today and give yourself the gift of wellness! 🌟

Introducing the Caesarean Section Recovery Box, designed to support your healing journey after surgery!

This comprehensive recovery kit includes essential items to aid in the healing and remodeling of your external scar while providing self-assisted tools to effectively break down and prevent scar tissue formation. Additionally, the box features carefully selected herbal tea to help manage and prevent constipation, a common issue that can exacerbate post-operative discomfort.

Each Recovery Box comes with easy-to-follow instruction cards tailored to your healing timeline, ensuring that you have the guidance you need to promote a smoother recovery.

Whilst this does not replace postpartum rehabilitation, it enables you to start your journey of recovery at home 🙂

Special launch offer: The first 5 purchases receive a complementary laser therapy session post surgery 💛💛💛

Contact me for more information 💫

-section healthphysiotherapist

🌍✨ Happy World Physiotherapy Day! ✨🌍

This year, we’re shining a spotlight on a common issue many of us face: lower back pain.

There are many myths when it comes to how lower back pain is perceived! Let's spread awareness so that we can overcome pain and get back to doing what we love. 🌟

Chronic neck and middle back pain can add pressure or load to the lower back & pelvic floor.

Neck + back pain are common complaints in this day and age.

Studies indicate that:
• Approximately 80% of adults will experience back pain at some point in their lives
• Neck pain affects about 30-50% of the population at some time
• Both conditions are common in working-age adults, often related to lifestyle factors, work ergonomics, and physical activity levels

What I love about my good old-fashioned manual B- pump:

- It's portable
- It doesn't require batteries
- I can have a bottle ready in 10 minutes
- There's not as many parts to wash & sterilize
- It's inexpensive
- I can drink a cup of ☕️ while I'm at it!


Have you tried using a manual breast pump?