Moving beyond Kegels – how to train jumping

When it comes to treating the pelvic floor there are 2 types of female athletes I see. 1) Those who avoid plyo day altogether because they leak and 2) Those who participate in plyo day while experiencing leaking during some or most of the exercises. Both groups grow increasingly frustrated because they want to advance […]

Diastasis Recti – How it started vs How it’s going

How it started In the last 10 years of understanding more and more about Diastasis Recti, quite a shift has happened. It started with a focus on fixing the gap. Surgery can close the gap in the abdominal wall; however, focusing solely on the gap is a narrow mindset that doesn’t provide people with options. […]

3 ways to land softer and run better

Why is returning to running so darn difficult? For an activity that seems so simple, there sure are a lot of variables. 3 common complaints I hear from my running patients: 1) I can’t run without leaking 2) I can’t run due to hip/knee pain 3) I haven’t been able to run since I injured […]

Breathe Better, Move Better: 4 ways breathing changes your life.

The breath – movement connection Breathing and moving are two constant components of life. People seek help when there’s an interruption to their movement and physical therapists are experts in human movement. As a PT, I teach people how to move so they can reduce pain, improve function, and excel at their activity of choice. […]

How to plank with confidence and without back pain

I wish I could tell you the number of women who confide in me that they have completely stopped a specific exercise because of pain or fear of injury. Planks rank high among those exacerbating exercises. Do planks hurt your back? Has someone told you to avoid as specific exercise in order to avoid symptoms? […]

Holding your breath when you squat

woman doing squats

We are all aware of the awkwardly cute closed mouth smiley face a baby makes when he messes in his diaper. Have you ever thought to recognize the connection between the grunt that occurs in order to push? It’s a great visual of the connection between the throat and the pelvic floor.  I have written about […]

3 exercises for a stronger run

In my earlier years, cardio was my main form of exercise and stress relief. I entered races to keep my motivation to run; competing in 5k’s, 10k’s, half marathons, and triathlons. As a runner and therapist, one thing I’ve come to understand is the value of strength training. It is a valuable tool that runner’s […]

Safe home exercises for diastasis recti

  Diastasis Recti is an increased abdominal separation in the midline of the abdominal muscles. This separation is completely normal and necessary when the belly expands by the third trimester of pregnancy. In more than half the women studied by Diane Lee, PT, BSR and Paul W. Hodges, PT, PhD the distance of the linea […]

How to prevent leaking when you jump

Do you pee when you jump or run? How about when you sneeze or cough? Leakage is something females deal with (in fact 1 in 3 women), but we don’t have to continually live with it. Leakage isn’t occurring only in females who have given birth either. Young women involved in sports, “report stress urinary […]

The pelvic floor connection: breathing is better than kegels

woman blowing confetti out of hands

Are you trying to remember to do your kegels but left wondering if it is even accomplishing anything? You aren’t alone. There is no one size fits all exercise! In the case of pelvic floor dysfunction, kegels are not the savior.  Pelvic floor issues can include tightness, weakness, pressure, heaviness, leakage, and pain. Kegels is […]