Your go to guide on how to perform Perineal Massage for an easier labour Perineal massage might sound like some foreign sexual massage technique but it’s really just as simple as it’s name. Massaging your perineum. The section around your base of your vagina. Now why would one do this you ask? Well there are several benefits, but the most popular one for mum’s to be is it has been shown to reduce the risk of tearing during labour. Yes, finally there is something you can do yourself to reduce the complications of birth. Anything to reduce the risk of pain and the risk of 3rd and 4th degree tea ..read more

So delicious and full of nutrients to give you energy and keep you going for longer.  My absolute favourite breakfast smoothie as has been for the last 6 years! Keeps me fuller for longer, and it's super quick and easy when I need to be out the door quickly or have that extra 10 minutes in bed. Not to mention it tastes great! Unlike a lot of other protein based smoothies. I hear from women especially mums that they are the last to eat in the mornings, if they do at all. You're the glue of your family, so yes you need to eat to give you energy and what's better than a delicious smoothie ..read more

Self care is a hot topic right now but have you thought about how to self care for your pelvic floor muscles and pelvic area?  So here they are: My hot tips to keep your pelvic floor and lady bits working well and feeling amazing! In General: No soaps/moisturisers with chemicals – can irritate and cause infections. Pelvic Floor Exercises regularly – start with one of our pelvic floor and core programs see results within 2 weeks. See Programs  No straining to urinate or do number 2’s – This puts extra pressure on your pelvic floor muscles with and increase in your intra-a ..read more

Use these images below to get started on your pelvic floor exercises during pregnancy. If you know how to activate them during pregnancy it can help prepare you for labour and make it easier to strengthen them after birth.  Pelvic Floor Anatomy: as you can see the pelvic floor muscles are shaped like a sling running from your pubic bone to your tail bone. They enclose your vagina, urethra and your anus. Their job is to help close off these openings and to keep your internal organs lifted.  Pelvic Floor Pulses. This is one of the best exercises to start with, quick contraction ..read more

Have you ever wondered how a midwife prepares herself for labour? Read on as I chat to Jedda Maggs who has been a midwife for 12 years and is a mum of 3 boys. You need to  hear her answer to help you have a smooth and calm labour experience. Mel: What do you think is the hardest thing for mum’s when having a baby? Jedda: One thing mum's really struggle with, probably the most is even in hospital is they get 3 different pieces of advice from 3 different midwives. It can be really frustrating for mum’s to know what to do. In general I say take everyone’s piece of advice and put i ..read more

What are the easiest options for pelvic floor exercises for mums? we know you're tired, don't have much time, typically have a bit of baby brain and are sick of having this bulging stomach and leakage. After seeing mums in the clinic as a physio for over 12 years here are my quickest and most effective pelvic floor exercises.  First of all how do you even find your pelvic floor? Well the simple version is focussing on your vaginal walls closing and lifting up inwards. Like you have a straw inserted. The part where you have to concentrate is to relax your stomach, buttock and le ..read more

Wow what happened to my stomach? It looks like it's split in half and not working. I feel bulging coming out when I stand up, it's flabby and it feels so weak! I feel horrible. Does this sound like you? It's very common after pregnancy, It's called Diastasis Rectus Abdominis (DRA) or abdominal separation.  Where the tummy muscles have stretched and the fascia has separated leaving you feeling weak and flabby. ​Here's what you can you do about it! Abdominal Separation DRA: This is where the fascia (I like to think of it as a piece of glad wrap over the top and in between your muscle ..read more

I’m sure we’ve all done them at some point to try and get these elusive pelvic floor muscles working but stop right now! These mistakes are preventing you from feeling strong and getting back to the exercise you want to. They are preventing you from stopping your leakage and they are preventing you from having amazing sexual pleasure. Read on to see what you can do instead.  When you are doing your pelvic floor exercises try to avoid theses common mistakes below. ​ 3 most common mistakes: Tilting your pelvis – now we know this can be great for pelvis mobility and good for sexual pl ..read more

You've been waiting for the number 1 Kegel exercise to get your Kegel muscles working. Here it is. Easy, quick, you can do it anywhere and very effective at turning your muscles on. Feel great during your pregnancy Be prepared for labour Recovery faster after birth Reduce back pain ​Strengthen your Pelvic Floor/Kegels ​ Get your FREE Pelvic Floor Guide ..read more

​Do you think your pelvic floor muscles are as important as everyone says they are? Really think about that! Do you even know what they do? These muscles have so many roles and really important ones too:  Help keep your organs inside and lifted  Supporting you during your pregnancy  They help guide your baby into your birth canal  Holding wee and poo in continuously without you even thinking about it Helping you feel pleasure by arousing your clitoris and increasing the sensation of your orgasms  I’d say they are pretty important muscles! And ones I would want to kn ..read more