The Femina Physical Therapy Blog

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Written by: Heather Jeffcoat, DPT

Published: 01 May 2025

Last Updated: 07 August 2025

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Vaginismus is a condition that many women face yet often don't talk about. It involves involuntary muscle spasms that make any form of vaginal penetration, including intercourse, painful or even impossible. The impact of vaginismus goes beyond just physical discomfort; it can significantly strain relationships and emotional wellbeing. For women dealing with vaginismus, understanding the condition and knowing that treatment options exist is a big step toward overcoming this challenge.

Pressure to “just get over it” can make those affected feel isolated. But vaginismus isn’t just “in your head.” It’s a recognized medical condition with various causes, many of which are perfectly treatable. Seeking the right help can break the cycle of pain and start a journey toward recovery. The first step is understanding what vaginismus is and what it isn't.

Understanding Vaginismus

Vaginismus is when the muscles in and around the vagina involuntarily tighten, making penetration difficult and painful. This is more than just physical discomfort. It can affect daily life, intimacy, and self-esteem. Different things can set it off, like anxiety or past trauma, but sometimes it happens without a clear reason.

People often feel embarrassed talking about vaginismus, but it’s more common than you might think. Recognizing the symptoms is key to getting the right treatment. Symptoms include a burning or pinching sensation during penetration, tightness that feels like hitting a wall, and involuntary muscle spasms.

What causes vaginismus? It varies. Emotional triggers, like fear or past trauma, can play a role, as can physical conditions such as infections. Knowing the cause can help tailor treatment options effectively. Here are some common causes:

- Anxiety or fear related to intercourse
- Past traumatic experiences or abuse
- Medical conditions like infections or menopause

Understanding these causes helps in seeking the right treatment pathway. Getting informed is the first step in the healing process.

Treatment Options for Vaginismus

Let’s look at some treatment options for vaginismus. It's important to remember that every person is different, so what works for one may not work for another. Physical therapy approaches can be quite beneficial. They include exercises that help relax the pelvic muscles, making penetration less painful. Daily exercises can make a huge difference over time in reducing pain.

Psychological counseling and support are also vital. Discussing feelings and fears with a professional can help identify emotional triggers. This form of treatment can be empowering, offering new strategies to cope with the condition.

Medical treatments include options like topical anesthetics or muscle relaxants to ease discomfort during penetration. It’s crucial to work with healthcare providers to find the best combination of treatments. This ensures the approach suits individual needs and offers the best chance for a positive outcome.

Taking these steps can gradually improve symptoms, offering a straightforward way to break the cycle of pain. Finding the right fit for treatment means women can move forward with confidence and comfort.

Choosing the Right Vaginismus Treatment in Los Angeles

Finding a treatment center in Los Angeles that really understands vaginismus is important. Not every center will suit everyone's needs, so there are a few things to consider. First, look at the treatment center's experience with vaginismus. Working with specialists who know this condition inside and out helps ensure that you get the best possible care. The right team will offer a range of therapies tailored to individual needs, which makes a significant difference in treatment effectiveness.

Consider the environment too. It should feel comfortable and supportive. When you're at ease, it's easier to open up and get the most out of the sessions. You want a place that promotes trust and has an understanding atmosphere. This will encourage ongoing communication and make you feel empowered throughout the healing process.

Personalized treatment plans are another factor to focus on. A good plan will address not only the physical aspects of vaginismus but also any psychological elements involved. Here are some tips to help you find reputable providers in Los Angeles:

- Ask for recommendations from healthcare professionals.
- Look for reviews or testimonials about the center.
- Check if the providers are certified and experienced in treating vaginismus.
- Confirm they will do a full orthopedic evaluation on your first visit, as especially unknown causes of vaginismus often have contributing factors beyond the pelvic floor muscles.

Taking these steps will guide you to a treatment center that knows how to address your needs with care and expertise.

How Femina Can Help

Femina approaches vaginismus treatment with a comprehensive plan that starts with understanding each person’s unique situation. We believe in a holistic treatment approach, which involves looking at the emotional and physical components together. This method ensures that no aspect of the condition goes unnoticed, leading to a more successful treatment outcome.

Working with Femina comes with multiple benefits. We offer a welcoming environment where you can discuss your concerns openly. Our team is known for taking the time to connect with each person, offering personalized care that considers every individual's specific challenges. By combining different therapy options, Femina makes sure that the approach is well-rounded and fits what each person needs.

Encouragement is a key part of our treatment, helping patients feel supported every step of the way. Our focus is on empowering individuals with the knowledge and tools to successfully manage vaginismus, improving one's quality of life. With the right guidance and support, overcoming vaginismus is entirely possible.

Your Journey to Pain-Free Living

Getting help for vaginismus can mark the beginning of a transformative journey. Recognizing the condition and exploring treatment options gives you the power to make positive changes in your life. It’s about reclaiming control and discovering new ways to experience comfort and confidence.

For anyone dealing with vaginismus, exploring the available options is essential. Seeking professional help means you’re not alone; you're backed by a team dedicated to supporting your journey. By addressing both the physical and emotional sides of vaginismus, the road to recovery becomes more navigable.

In the end, treatment can open up a world of possibilities. Overcoming the pain of vaginismus not only improves physical comfort but enhances emotional wellbeing and personal relationships too. With dedication and the right support, living a pain-free life becomes more than just a hope—it’s within reach.

If you're ready to take the next step towards healing and reclaiming your comfort, consider exploring vaginismus treatment in Los Angeles with Femina. Their dedicated team is committed to restoring both your physical and emotional health. Learn more about the various therapies and support available tailored for you by visiting Femina's detailed overview of treatments.

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Written by: Heather Jeffcoat, DPT

Published: 10 April 2025

Last Updated: 15 April 2025

432 Views

Facing urinary incontinence can be tough, affecting confidence and everyday activities. It's more common than you might think, and you're definitely not alone in dealing with it. Many women experience this condition and struggle with the impact it has on their lives. However, there are steps you can take at home to help manage symptoms and regain comfort and control in your day-to-day routine.

Living with this condition doesn't mean giving up on activities you love. With a few adjustments and some proactive measures, it's possible to ease the symptoms. In this article, we'll explore practical ways to address female urinary incontinence from the comfort of your own home. These tips aim to improve your quality of life and help you feel more confident as you go about your day.

Understanding Female Urinary Incontinence

Urinary incontinence is a condition where you might accidentally leak urine. It happens when the muscles that control the bladder aren't working as they should. This can be due to various reasons, including age, pregnancy, childbirth, and changes in physical health. Common symptoms include an urgent need to urinate, frequent trips to the bathroom, and accidental leaks during laughter, coughing, or exercise.

Early management of urinary incontinence is important, as it can prevent the condition from disrupting your life further. Addressing it sooner rather than later helps ease the symptoms and improves overall well-being. Understanding the underlying causes can be the first step in taking back control.

Lifestyle and Dietary Changes

What you eat and drink can have a big impact on urinary incontinence. Certain foods and drinks might make incontinence worse by irritating the bladder. Knowing what to avoid and what to include in your diet can help manage symptoms effectively. Here are a few tips:

- Cut down on caffeine and alcohol, as they can stimulate the bladder.

- Avoid spicy foods and artificial sweeteners, which might irritate the bladder lining.

- Stay hydrated, but aim for six to eight glasses of water a day. Too little water can concentrate urine and irritate your bladder.

Incorporating fiber-rich foods, like whole grains, fruits, and vegetables, can also be beneficial. They support digestion and reduce the chances of constipation, which is sometimes linked to urinary trouble. Making minor dietary adjustments can lead to significant improvements over time, helping you feel more in control and comfortable.

Adopting these home strategies can make managing urinary incontinence more practical and less stressful. Remember, it's a journey of small changes that contribute to a more comfortable and confident life.

Pelvic Floor Exercises

Strengthening the pelvic floor muscles can make a big difference in managing urinary incontinence. These muscles support your bladder and help control urination. One of the most effective exercises to target these muscles is the Kegel exercise. The best part? You can do them almost anywhere without anyone noticing.

To start with Kegel exercises, follow these simple steps:

1. Identify the right muscles by trying to stop your urine mid-flow. The muscles you use for that are your pelvic floor muscles.

2. Sit comfortably and tighten these muscles for three to five seconds.

3. Relax and rest for a few seconds, then repeat the process.

4. Aim to do this ten times in a row for a set, and try for at least three sets a day.

Consistency is key to seeing improvements. The more regularly you practice, the stronger your pelvic floor will become, helping you manage incontinence more effectively.

Bladder Training Techniques

Bladder training involves teaching your bladder to hold urine for longer periods. It’s about changing your bathroom habits and increasing the time between visits gradually. This technique helps in reducing urgency and frequency.

Start by keeping a bladder diary. Write down the times you urinate and any leakages. This record will give you insights into your habits and help you plan your schedule. Once you have a clear picture, try these steps:

- Choose intervals to use the bathroom, starting with what’s comfortable, then slowly increase this by 15-minute increments every week.

- If an urge strikes before your scheduled time, take a few deep breaths and try to think about something else.

- Stay calm and focused, gradually extending the intervals over time.

These steps are designed to help stretch the bladder's capacity, improving control and reducing accidents. Remember, it's about small increments, so patience will make a noticeable difference.

Home Remedies and Natural Treatments

At-home remedies can further support your effort in managing urinary incontinence. Various natural methods can ease symptoms, making everyday life easier. Staying hydrated is important but needs balance—overhydration can overflow your bladder, while too little water can irritate it. Aim for moderate, steady fluid intake throughout the day rather than large amounts at once.

Also, consider herbal teas like chamomile that might soothe the bladder. Keep in mind that what works for one might not suit another, so it’s about finding the right combination for your body. Involving some lifestyle tweaks along with these remedies can create a more comprehensive plan in tackling incontinence.

Seeking Professional Help

Consulting with a healthcare provider is crucial for those who need further assistance. Femina in Los Angeles offers specialized treatment plans to help manage female urinary incontinence effectively. Professional guidance ensures that you receive the best possible care and support tailored to your needs.

Taking Charge of Your Health

Managing urinary incontinence involves experimenting with different strategies to see what suits you best. From dietary shifts to consistent exercise routines, every small change can contribute to a huge difference. It commands patience and perseverance, but these proactive approaches are steps towards regaining control and comfort.

It's about embracing small victories along the way and adapting to what makes you feel your best. Over time, these efforts can reduce symptoms and enhance your confidence as you face daily activities. Remember, taking charge of your health means acknowledging the steps you’ve taken and the progress you’ve made. Let each improvement fuel further actions in your journey towards better wellbeing.

Taking the first steps to manage urinary incontinence at home is empowering. For those seeking additional guidance, turning to experts can help you progress even further. Explore options for a comprehensive approach by considering a professional evaluation or consultation. Learn more about female urinary incontinence treatment with Femina and take control of your health with tailored care.

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Written by: Heather Jeffcoat, DPT

Published: 03 April 2025

Last Updated: 17 June 2025

225 Views

Chronic pain affects millions of people, making everyday activities a challenge. Whether it's a persistent backache, nagging joint pain, or ongoing discomfort from an old injury, the impact is undeniable. Chronic pain doesn't just affect the body; it can weigh heavily on emotions and mental well-being too. Finding effective solutions that offer lasting relief is crucial for many seeking to regain control and comfort in their lives.

In Los Angeles, a promising option for managing chronic pain is emerging: shockwave therapy. As a non-invasive treatment, it offers a new avenue for relief where traditional methods may have fallen short. This therapy uses innovative technology to target pain areas directly, providing a path to healing without the need for surgery or heavy medication.

What Is Shockwave Therapy?

Shockwave therapy might sound high-tech, and in many ways, it is. But understanding its basic function is simple. This treatment uses acoustic waves to promote healing in targeted areas. Our facilities use the Softwave device, which unlike other shockwave devices, does not create microtrauma in the tissue to trigger the body's natural repair processes. It's like giving your body a nudge to start healing itself, but in a focused and effective way.

The therapy is often applied externally to areas such as the back, knees, or shoulders, among others. The procedure is pretty straightforward: a handheld device delivers these waves directly to the problem area. The sensation is often likened to a mild tapping, making the experience comfortable for most patients.

Here's why shockwave therapy can be a suitable option:

- Stimulates Healing: By encouraging blood flow and cell regeneration, shockwave therapy helps break the cycle of chronic pain.
- Reduces Pain: The waves interact with the nerve fibers, reducing pain signals sent to the brain.
- Quick Sessions: Treatments are usually brief, with most sessions lasting less than 20 minutes.

As Femina Los Angeles continues to lead in innovative healthcare options, shockwave therapy stands out as a promising tool in the quest for pain relief. It offers hope for those struggling to find effective, non-invasive ways to alleviate chronic pain complexities.

Benefits of Shockwave Therapy for Chronic Pain

Shockwave therapy provides a variety of appealing benefits for individuals dealing with chronic pain. It has shown a significant ability to reduce pain symptoms, helping patients gain relief from persistent discomfort. By stimulating the body's natural healing processes, this therapy can decrease pain levels and enhance overall comfort.

One of the standout features of shockwave therapy is its capacity to improve mobility and function. Patients often experience increased range of motion and flexibility, which allows them to return to activities they may have avoided due to pain. This can lead to a better quality of life, enabling people to participate more fully in everyday activities and enjoy hobbies they love.

Additionally, the benefits of shockwave therapy can extend beyond immediate relief. Many patients report long-term pain reduction and sustained improvement in their symptoms. This makes it an attractive option for those seeking a non-invasive solution with enduring outcomes. Another advantage is its safety profile. Compared to more aggressive treatments, shockwave therapy carries minimal side effects, eliminating the risks often associated with surgery or heavy medication use.

Conditions Treated by Shockwave Therapy

Shockwave therapy is quite versatile, addressing a range of chronic pain conditions. It's commonly used to treat issues like plantar fasciitis, which can make every step a challenge. Individuals suffering from Achilles tendonitis also find relief through this therapy, as it promotes healing of the tendons and reduces inflammation. Additionally, it's effective for muscle pain, often providing relief in areas that are notoriously stubborn. As a women’s health clinic, we also treat a variety of conditions with proven benefits using our Softwave device, including urinary incontinence, painful sex, vestibulodynia.

Consider someone in Los Angeles struggling with knee pain due to old injuries. shockwave therapy targets the precise area of discomfort, promoting healing and enabling that person to walk without wincing at every step.

Shockwave therapy also helps with pelvic health conditions, too. Our SoftWave device is used to treat urinary incontinence, painful sex (dyspareunia), vaginismus, vestibulodynia, and pelvic floor muscle dysfunction. It also provides relief for interstitial cystitis, pelvic pain syndromes, vulvar or clitoral neuralgia, and can help with recovery from scar tissue after childbirth or surgery. By targeting the root causes of pelvic pain and dysfunction, SoftWave Therapy offers a powerful, surgery-free option for lasting relief and improved pelvic wellness.

What to Expect During and After Treatment

Understanding the treatment process can help ease any concerns about shockwave therapy. During a session, patients can expect a comfortable environment where the therapist applies the device to the affected area. Sessions are usually swift, often taking less than 20 minutes, and many people find the sensation entirely manageable.

Post-treatment, there's sometimes a brief recovery period where mild soreness might occur, similar to what you'd feel after a workout, however other patients experience no discomfort whatsoever. Recovery times can vary, but most individuals find relief quickly and can resume normal activities.

To maximize the results of shockwave therapy, following a few simple post-care tips is beneficial. Regular physical activity and gentle exercises can help maintain the improvements and prevent pain from returning. Practicing good posture and ergonomics in daily tasks also supports ongoing recovery. With the right care, patients can take significant steps towards a pain-free lifestyle. At Femina, we offer shockwave-only sessions or the option to add shockwave to your physical therapy session to optimize your results.

Whether it’s managing the everyday pains or tackling long-standing issues, exploring options for relief is key. If you're considering non-invasive methods to address persistent pain, shockwave therapy could be what you need. Femina offers a range of treatments to support your journey to wellness. Discover more about how shockwave therapy can fit into your pain management strategy today.

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Written by: Heather Jeffcoat, DPT

Published: 27 March 2025

Last Updated: 07 August 2025

119 Views

Pelvic pain is a common concern for many people and can show up in various ways. It might be a dull ache or a sharp pain, felt now and then or constantly. This discomfort has a significant impact on daily activities, affecting one's sense of well-being. Understanding what causes these pains is important in figuring out how to manage them effectively. By identifying the root issues, many can find relief and improve their quality of life.

Addressing pelvic pain isn't just about treating symptoms; it involves getting to the heart of the problem. Recognizing the underlying causes can pave the way for the right treatments. Whether due to gynecological, gastrointestinal, or musculoskeletal factors, identifying these causes is the key to moving toward a solution. Raising awareness about these issues helps individuals seek the care they need, leading to better management and relief.

Causes of Pelvic Pain

Pelvic pain can come from different sources, and understanding these is the first step to managing it. Here are some common causes:

- Gynecological Causes: Conditions like endometriosis and fibroids often contribute to pain. For instance, endometriosis occurs when tissue similar to the lining inside the uterus grows outside of it, causing discomfort. Fibroids, non-cancerous growths in the uterus, can also lead to significant pain, sometimes accompanied by heavy periods.

- Gastrointestinal Issues: Problems like irritable bowel syndrome (IBS), small intestine bacterial overgrowth (SIBO) or constipation can manifest as pelvic pain. When the digestive system isn't working smoothly, it can cause pressure and discomfort in the pelvic area.

- Urinary Causes: Infections such as urinary tract infections (UTIs) can lead to burning sensations and discomfort. Bladder pain syndrome, also known as interstitial cystitis, can cause chronic pain without infection.

- Musculoskeletal Contributions: Conditions affecting the muscles and bones, like pelvic floor dysfunction, might not be the first thing people think of, but they play a large role. Injuries or excessive strain on the pelvic muscles often lead to ongoing complaints of pain.

These causes illustrate that pelvic pain isn't just one thing; it's a combination of factors that require attention and a provider that understands all contributing factors to your pain. By identifying what's going on, treatment plans can be more specific and effective. If you're feeling persistent pain, it's important to seek help from healthcare professionals who can diagnose and treat the underlying problems.

Symptoms Associated with Pelvic Pain

Recognizing the symptoms of pelvic pain can help in understanding the best course of action. These symptoms might include:

- Cramping or sharp, stabbing sensations in the lower abdomen.

- Bloating, which feels like tightness around the waist.

- Constant or recurring dull aches in the pelvic region.

- Pain during specific activities, like urination, defecation or sexual intercourse.

It's important to note that symptoms can vary greatly depending on the cause. For instance, someone with a urinary tract infection might experience burning while urinating, whereas another individual might have pressure from fibroids that leads to a heavy sensation. If these symptoms persist or significantly impact daily activities, seeking medical attention is advised. An expert can offer guidance on whether further evaluation or intervention is needed.

Diagnosis of Pelvic Pain

To get to the bottom of pelvic pain, a proper diagnosis is crucial. Medical professionals usually start with a comprehensive pelvic exam. This step helps in ruling out obvious conditions and assessing the affected areas more closely. Imaging tests like ultrasounds or MRIs may follow, providing a clearer view of internal structures.

Medical history plays a huge role in the diagnostic process. Any past medical issues, surgeries, or patterns in symptoms can offer insights into the current problem. Sometimes, specialized tests are necessary to pinpoint specific issues, such as endometrial biopsies or laparoscopy.

Getting an accurate diagnosis helps in tailoring the treatment to the individual’s needs. It ensures that the approach taken directly targets the identified cause, providing the best chance for relief.

Treatment Options for Pelvic Pain

Once the cause is clear, exploring treatment options becomes the next step. Various avenues are available:

- Medications: Over-the-counter pain relievers or prescription medications can offer temporary relief. For specific gynecological problems, hormonal treatments might be necessary.

- Physical Therapy: Pelvic floor therapy is beneficial, focusing on relaxing and eventually strengthening the muscles in that area.

- Surgical Interventions: In certain cases, surgery might be considered if there's a physical obstruction or severe condition that won’t improve with other treatments.

- Lifestyle Adjustments: Changes in diet, regular exercise, and stress management go a long way in managing symptoms.

Balancing these options provides a comprehensive plan, aimed at alleviating pain and preventing future discomfort.

Seeking Professional Help in Los Angeles

Those living in or near Los Angeles have access to specialized care and experts adept at handling pelvic pain. Working with professionals ensures that the diagnosis and treatment plans are based on the latest advancements and practices in the field. Access to cutting-edge technology and personalized care paves the way for effective management of pelvic pain.

Taking Control of Your Pelvic Health

Understanding and addressing pelvic pain is a journey that requires the right information and support. By being proactive and informed, individuals can take significant steps toward improving their pelvic health. Seeking the right help early means better outcomes and a better quality of life. Remember, getting expert advice helps in understanding complex health issues and finding the most suitable solutions.

Take the first step towards effective pelvic health care and see how Femina can assist in managing your discomfort. Explore the various options we offer for pelvic pain management that are tailored to meet your specific needs. Visit our website to learn more and schedule an appointment with our experienced team to regain your well-being and quality of life.

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Written by: Heather Jeffcoat, DPT

Published: 10 March 2025

Last Updated: 10 March 2025

201 Views

Having a baby changes a lot more than your schedule. Your body goes through quite an epic shift during pregnancy and childbirth. After your little one arrives, it's normal to feel the changes that have occurred in your body. Recovery is a journey where every step can feel like a tiny victory. Focusing on postpartum exercises can be a rewarding path to regaining physical strength and feeling more like yourself.

Getting back into movement doesn't have to be daunting. Simple exercises can make a world of difference. Think of it as a gradual adventure where each move builds on the last. Starting with gentle stretches and breathing exercises, you'll be setting a strong foundation for more active steps down the road.

Imagine your body as a superhero in recharge mode. Each stretch or movement, no matter how small, chips away at discomfort and brings a wave of relief. It's about pacing yourself and honoring what your body can do right now. Whether you're doing light stretching or focusing on strengthening your core, these small steps are key to helping you recover and feel stronger every day.

Benefits of Postpartum Exercises for New Moms

Postpartum exercises bring a host of benefits that can help new moms navigate the journey back to feeling strong and comfortable in their bodies. Here's a closer look at why these exercises are so worthwhile:

- Improves Mood: Exercise is known to boost the release of endorphins, the feel-good hormones. This is especially important after birth when emotions can be all over the place.

- Increases Energy: You might think exercising makes you more tired, but it actually helps increase your energy levels. By getting your body moving, you combat fatigue more effectively.

- Aids Recovery: Gentle exercises encourage proper blood flow and can promote healing. It helps in reducing postpartum discomforts like soreness and stiffness.

- Strengthens Muscles: Pregnancy can weaken your core and pelvic muscles. Targeted exercises help rebuild strength in these key areas.

- Enhances Sleep: Regular physical activity has been linked to better sleep. Though new mothers often deal with disrupted sleep, exercising can aid in getting more restful sleep when you actually manage to catch some Zs.

By incorporating postpartum exercises into your routine, you can manage both the physical and emotional challenges of new motherhood more effectively. Not only does it empower your body but it also reassures the mind that you are doing something positive for your health.

Safe Start: Gentle Exercises to Begin With

Jumping into hardcore workouts right after childbirth isn't the best idea. Instead, start with gentle exercises that ease your body into the routine without overdoing it. Let's look at a few exercises that are both safe and effective:

1. Deep Breathing with Abdominal Contraction: Begin by lying on your back. Breathe in deeply and contract your abdominal muscles. Hold for a few seconds and release. This helps engage and strengthen your core.

2. Pelvic Tilts: Lie on your back with knees bent. Gently rock your pelvis up and down. This exercise helps in relieving back pain and strengthening your lower back and core.

3. Kegel Exercises: These are key for strengthening pelvic floor muscles. Simply contract and hold the muscles you'd use to stop urinating, and release. This can be done anytime, anywhere.

4. Wall Sits: Stand with your back against a wall, feet about shoulder-width apart. Slowly lower your hips, like you're sitting in an invisible chair. Hold for a few seconds and rise back up. It's great for building leg and core strength.

Starting with these exercises creates a strong foundation. They are gentle, yet effective in helping the body recover from the stresses of childbirth. As you gain confidence and strength, you can gradually introduce more exercises. Remember, listening to your body should always guide your routine—progress at a pace that feels right for you.

Key Exercises for Strengthening Core and Pelvic Floor

Strengthening your core and pelvic floor is crucial after childbirth. These muscles support your entire body and play a big role in daily movements. Let's explore some key exercises that can help you regain strength and stability.

1. Bridges: Lie on your back with your knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top. This simple move strengthens your lower back, glutes, and core.

2. Planks: Start on all fours, then extend your legs behind you. Keep your body straight from head to heels. Hold the position. It might not look like much, but a plank is a powerhouse move for the core.

3. Bird Dogs: Get on all fours. Extend one arm forward and the opposite leg back. Keep your balance as you switch sides. This exercise enhances coordination and core stability.

4. Heel Slides: Lie on your back with knees bent. Slowly slide one heel away along the floor, then bring it back. This gentle move activates your lower abs and supports pelvic stability.

These exercises can be easily incorporated into your daily routine. They're a great step forward in rebuilding strength and will help you feel more secure in your movements as you continue to heal.

Incorporating Therapy Techniques for Enhanced Recovery

As you focus on physical recovery, incorporating therapy techniques can enhance the process. These methods can be a game-changer for your postpartum journey.

1. Fascial Stretch Therapy: This technique focuses on stretching the connective tissues to improve flexibility and reduce tension. It adds an element of relaxation while enhancing the muscle recovery process.

2. Myofascial Release Therapy: By applying gentle pressure to specific areas, this therapy helps release tightness and improve blood flow. It can target both surface and deeper muscle tissues adding to overall comfort.

3. Graston Technique: Using specialized tools, this method helps in soft tissue mobilization. It aids in reducing scar tissue and promotes healing, which can be beneficial post-pregnancy.

Engaging in these therapies under the guidance of professionals can significantly aid your recovery. They complement regular exercises and provide a more comprehensive approach to healing. Feeling better in your body can be a reality with consistent effort and the right support system.

Conclusion

Postpartum recovery is a journey, one that requires patience and gentle care. Each exercise and therapy technique lays down a brick in the strong foundation of your physical wellness. The path you're on isn't just about getting back to how things were; it's about building a better, stronger you for the road ahead.

Getting into a routine can feel intimidating, especially when juggling motherly duties, but small, consistent efforts make a big difference. Whether you're doing a gentle stretch or engaging in therapy techniques like Myofascial Release or the Graston Technique, each step brings you closer to feeling empowered in your new role.

At Femina, we're here to support your journey every step of the way. Ready to take your postpartum recovery to the next level? Reach out to us today to learn more about our postpartum physical therapy and how we can help enhance your wellness journey with care and expertise.

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Written by: Anna Larson, PT, DPT

Published: 07 January 2025

Last Updated: 28 January 2025

1565 Views

• diastasis recti
• pregnancy tips
• postpartum health

Are Crunches for Diastasis Recti Abdominus a Good Idea? Let's Discuss.

What does the most recent evidence say about the best exercises to rehab from DRA?

Diastasis recti abdominis, more commonly seen as DRA, is an extremely common condition that occurs in almost 100% of pregnant women, and is still present in about 32% of women 12 months postpartum (Theodorsen et al). 

This article covers:

• The definition of a Diastasis Recti Abdominus (DRA)
• How to know if you have a DRA
• Dispelling myths about abdominal exercises during pregnancy and postpartum

Read more: Crunches for Diastasis Recti Abdominus (DRA): To Crunch Or...

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Written by: Anna Larson, PT, DPT

Published: 17 December 2024

Last Updated: 17 December 2024

1539 Views

• postpartum recovery
• postpartum sex
• sexual health
• postpartum health

Learn How Orgasm Improves Postpartum Pelvic Floor Function

Try a naturally occurring strengthening method

Many factors come into play when considering resuming to sexual activity postpartum. Individuals who have just given birth are not only faced with potentially new physical aches and pains, but also shifting family and partner dynamics, which all play a role in painful sex and lowered sexual desire.

One study reported both of these common postpartum conditions as prevalent as 22% experiencing painful sex and 86% experiencing loss of desire². It is common in postpartum rehabilitation to be prescribed specific pelvic floor exercises in order to help strengthen the pelvic floor.

Read more: How Orgasm Improves Postpartum Pelvic Floor Function

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Written by: Kasia Gondek, PT, DPT, CLT, CSCS

Published: 09 December 2024

Last Updated: 12 December 2024

2506 Views

Bloating and Abdominal Distension Often Benefit Greatly from Multidisciplinary Treatment

Bloating, abdominal distension, loose stools, constipation, abdominal or pelvic pain, fatigue, brain fog, weakness, nutritional deficiencies…

These symptoms may be caused by a variety of gastrointestinal or pelvic conditions. If you are experiencing any of these symptoms, this article is a good place to start when deciding who to have on your care team, and what treatments can help!

Bloating is the sensation of excess abdominal gas or a feeling of being distended without obvious visible abdominal distension. Some people have a feeling of fullness or discomfort in the upper abdominal area. Abdominal distension is the visible increase in abdominal girth. A multidisciplinary treatment team of primary care physicians (PCPs), gastroenterologists, dieticians/ nutritionists, and physical therapists is ideal to help manage these symptoms and find the root cause. For example, symptoms of bloating and abdominal distension affect 66 - 90% diagnosed with IBS. Getting the proper diagnosis can help direct the best treatment options for you.

Read more: Why a Multidisciplinary Team is Best for Treatment of...