• Thanks for all the welcome messages to Sophie, life with 4 is great but busy. So please enjoy the videos on the email to Move Better, Breathe Better, Be Better. I will be back teaching you all soon #weybridgesurrey #weybridgewellbeing #surreylife #mumof2
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    Thanks for all the welcome messages to Sophie, life with 4 is great but busy. So please enjoy the videos on the email to Move Better, Breathe Better, Be Better. I will be back teaching you all soon #weybridgesurrey #weybridgewellbeing #surreylife #mumof2
  • Physio Flow Yogis, you have a night off. Sorry NO LIVE STREAMING class tonight on Zoom. Please access the videos on Facebook or email link for a nice stretch. I wasn’t expecting an on time arrival from little miss cook but she came on her due date (Saturday). 👶 We are all well and enjoying life. #physioflowyogauk #mumof2 #nightoffyoga
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    Physio Flow Yogis, you have a night off. Sorry NO LIVE STREAMING class tonight on Zoom. Please access the videos on Facebook or email link for a nice stretch. I wasn’t expecting an on time arrival from little miss cook but she came on her due date (Saturday). 👶 We are all well and enjoying life. #physioflowyogauk #mumof2 #nightoffyoga
  • Thanks all Physio Flow Yogis 🧘‍♀️for my best wishes for baby cook to arrive safely and on time 🤞🤞🤞. Please keep those knees happy with these stretches and aligned strengthening exercises (please repeat on both legs). Remember to watch the video about your knees on @bodymechanicsuk for some physio help and assistance if you are suffering from knee pain. Enjoy the sunshine ☀️ see you next week......or maybe it will be a video link from me as I’ll be busy with 👶 #weybridgeyoga #surreymummy #physioyoga #weybridgelife
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    Thanks all Physio Flow Yogis 🧘‍♀️for my best wishes for baby cook to arrive safely and on time 🤞🤞🤞. Please keep those knees happy with these stretches and aligned strengthening exercises (please repeat on both legs). Remember to watch the video about your knees on @bodymechanicsuk for some physio help and assistance if you are suffering from knee pain. Enjoy the sunshine ☀️ see you next week......or maybe it will be a video link from me as I’ll be busy with 👶 #weybridgeyoga #surreymummy #physioyoga #weybridgelife
  • Another sunny day, another FREE yoga class 🤰👩👨‍🦱👩🏻‍🦳👨🏽‍🦳👨🏿‍🦰👩🏻‍🦱🧒🏽Hope you can join tonight for a night of stretching and strengthening your knees and please log into @bodymechanicsuk to find out how to assess your knees if you have any pain with running. Please email physioflowyoga@gmail.com for the link #weybridgeyoga #surreymummy #waltononthames #weybridgefitness
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    Another sunny day, another FREE yoga class 🤰👩👨‍🦱👩🏻‍🦳👨🏽‍🦳👨🏿‍🦰👩🏻‍🦱🧒🏽Hope you can join tonight for a night of stretching and strengthening your knees and please log into @bodymechanicsuk to find out how to assess your knees if you have any pain with running. Please email physioflowyoga@gmail.com for the link #weybridgeyoga #surreymummy #waltononthames #weybridgefitness
  • It’s a sunny bank holiday so enjoy a NIGHT OFF Physio Flow Yoga. Move Better, Breathe Better, Be Better until I see you next week. Xx #weybridgelife #waltonyoga #surreymummy
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    It’s a sunny bank holiday so enjoy a NIGHT OFF Physio Flow Yoga. Move Better, Breathe Better, Be Better until I see you next week. Xx #weybridgelife #waltonyoga #surreymummy
  • Physio Flow Yogis, I hope your pelvic floor muscles had a good workout out in Monday’s class. Please keep their strength with daily squeezes to stay continent and prolapse free now and in the future. 💁‍♀️💁‍♀️How to exercise your pelvic floor muscles???? Sitting, standing or lying comfortably, (pick your level easiest-hardest). Slowly tighten the muscles around your anus and vagina, lifting up and in as if trying to stop yourself from passing wind and urine. Try to avoid tightening your buttocks, squeezing your legs or holding your breath. A feeling of gentle tightening in your lower stomach is normal. Try to complete exercises 1 and 2, 3-6 times a day if you have problems (incontinence/prolapse) or just 2x a day if no problems. 1) To help build endurance in your muscles, contract your pelvic floor and squeeze for as long as you can (up to 10sec) then relax and release fully for the same time you have held the squeeze. Repeat up to 10 times. 2) The muscles need to be able to work quickly and as strong as possible so that they can react to stresses such as coughing, sneezing or running. Imagine the muscles are an elevator. Lift up the muscles to the top floor as quickly as you can. Relax fully. Repeat 10 to 20 times The most difficult part is remembering to do you exercises. Try using a memory trigger such as using a sticky note to remind you, when you wash your hands or when clean your teeth. You can also download the squeezy app on your phone (www.squeezyapp.co.uk)
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    Physio Flow Yogis, I hope your pelvic floor muscles had a good workout out in Monday’s class. Please keep their strength with daily squeezes to stay continent and prolapse free now and in the future. 💁‍♀️💁‍♀️How to exercise your pelvic floor muscles???? Sitting, standing or lying comfortably, (pick your level easiest-hardest). Slowly tighten the muscles around your anus and vagina, lifting up and in as if trying to stop yourself from passing wind and urine. Try to avoid tightening your buttocks, squeezing your legs or holding your breath. A feeling of gentle tightening in your lower stomach is normal. Try to complete exercises 1 and 2, 3-6 times a day if you have problems (incontinence/prolapse) or just 2x a day if no problems. 1) To help build endurance in your muscles, contract your pelvic floor and squeeze for as long as you can (up to 10sec) then relax and release fully for the same time you have held the squeeze. Repeat up to 10 times. 2) The muscles need to be able to work quickly and as strong as possible so that they can react to stresses such as coughing, sneezing or running. Imagine the muscles are an elevator. Lift up the muscles to the top floor as quickly as you can. Relax fully. Repeat 10 to 20 times The most difficult part is remembering to do you exercises. Try using a memory trigger such as using a sticky note to remind you, when you wash your hands or when clean your teeth. You can also download the squeezy app on your phone (www.squeezyapp.co.uk)
  • As a pelvic floor physiotherapist these are the most forgotten muscles of our bodies (men and women) and can cause incontinence and prolapse if not looked after. Tonight’s Physio Flow Yoga class is all about your pelvic floor muscles so please join tonight FOR FREE (email physioflowyoga@gmail.com for the link) if you are having problems now or want to prevent them happening in the future #pelvicfloorexercises #stopincontinence #preventprolapse #surreymummy #weybridgeyoga #waltonmums
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    As a pelvic floor physiotherapist these are the most forgotten muscles of our bodies (men and women) and can cause incontinence and prolapse if not looked after. Tonight’s Physio Flow Yoga class is all about your pelvic floor muscles so please join tonight FOR FREE (email physioflowyoga@gmail.com for the link) if you are having problems now or want to prevent them happening in the future #pelvicfloorexercises #stopincontinence #preventprolapse #surreymummy #weybridgeyoga #waltonmums
  • Hip hip hooray for all those Physio Flow Yogis 🧘‍♀️that joined last nights class. Here are some stretches to keep those hips happy this week. Let’s move Better, Breathe Better and Be Better in lock down. #happyhips #surreyyoga #weybridgeyoga #waltononthamesmums
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    Hip hip hooray for all those Physio Flow Yogis 🧘‍♀️that joined last nights class. Here are some stretches to keep those hips happy this week. Let’s move Better, Breathe Better and Be Better in lock down. #happyhips #surreyyoga #weybridgeyoga #waltononthamesmums
  • HIP HIP HOORAY. I’m all ready for tonight’s FREE Zoom Yoga class?🧘‍♀️🤰 Beginners 17.30 Pregnancy 18.45 Intermediate 20.00 Let’s keep those hips happy tonight with some stretching and strengthening. Move Better, Breathe Better, Be Better. please email physioflowyoga@gmail for the link. #weybridgemums #waltonmums #surreyyoga #surreymummy
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    HIP HIP HOORAY. I’m all ready for tonight’s FREE Zoom Yoga class?🧘‍♀️🤰 Beginners 17.30 Pregnancy 18.45 Intermediate 20.00 Let’s keep those hips happy tonight with some stretching and strengthening. Move Better, Breathe Better, Be Better. please email physioflowyoga@gmail for the link. #weybridgemums #waltonmums #surreyyoga #surreymummy
  • #motivationwednesday If you did my job (Pelvic Health Physiotherapist) you wouldn't forget to do your Pelvic Floor Exercises everyday. I have spent my morning treating people with urinary incontinence, prolapse and other Pelvic Floor Problems. Most of them have forgotten to do their pelvic floor exercises since giving birth to their babies years ago when these exercises weren't talked about as much. Now we talk about them a lot more so lets not wait til we have the incontinence or prolapse and PREVENT these symptoms from starting, or start the exercises now if symptoms have started. We never forget to brush our teeth and to brush our teeth, we need a toothbrush, toothpaste and running water. To do our Pelvic Floor Exercises we need NOTHING - just a good reminder to help us! #squeezyapp So lets do them together; sit or lie down, with your body relaxed. Tighten the back passage as if trying to stop yourself passing wind, then tighten your front passage like you are stopping a wee and imagine that squeeze lifting up and forward (to level 3) or towards your belly button (no higher). Hold it and relax. The aim is to hold it for 10 seconds, repeating 10 times. Maybe start with 2 seconds and build up to 10 secs as your endurance gets better. Then repeat the exercise with short strong holds. Squeeze back passage, front passage and lift to level 3/ 30% and release 10x. Making sure you release between every squeeze. As you get stronger, you will be able to do the exercises while standing up and doing everyday tasks. Please try not to hold your breath or squeeze your bottom cheeks, do get in touch if you need some help with your technique. 70% of women don't perform them correctly so I could help you with this. But 80% of incontinent women that are treated with Pelvic Health Physiotherapy GET BETTER, so its never to late to start Remember exercises can help or hinder. Yoga or Pilates classes will help your pelvic floor strength but some higher intensity training may hinder your improvements until they are strong enough. So now is the time to join my weekly Yoga classes (please email or message me physioflowyoga@gmail.com
    7 0
    #motivationwednesday If you did my job (Pelvic Health Physiotherapist) you wouldn't forget to do your Pelvic Floor Exercises everyday. I have spent my morning treating people with urinary incontinence, prolapse and other Pelvic Floor Problems. Most of them have forgotten to do their pelvic floor exercises since giving birth to their babies years ago when these exercises weren't talked about as much. Now we talk about them a lot more so lets not wait til we have the incontinence or prolapse and PREVENT these symptoms from starting, or start the exercises now if symptoms have started. We never forget to brush our teeth and to brush our teeth, we need a toothbrush, toothpaste and running water. To do our Pelvic Floor Exercises we need NOTHING - just a good reminder to help us! #squeezyapp So lets do them together; sit or lie down, with your body relaxed. Tighten the back passage as if trying to stop yourself passing wind, then tighten your front passage like you are stopping a wee and imagine that squeeze lifting up and forward (to level 3) or towards your belly button (no higher). Hold it and relax. The aim is to hold it for 10 seconds, repeating 10 times. Maybe start with 2 seconds and build up to 10 secs as your endurance gets better. Then repeat the exercise with short strong holds. Squeeze back passage, front passage and lift to level 3/ 30% and release 10x. Making sure you release between every squeeze. As you get stronger, you will be able to do the exercises while standing up and doing everyday tasks. Please try not to hold your breath or squeeze your bottom cheeks, do get in touch if you need some help with your technique. 70% of women don't perform them correctly so I could help you with this. But 80% of incontinent women that are treated with Pelvic Health Physiotherapy GET BETTER, so its never to late to start Remember exercises can help or hinder. Yoga or Pilates classes will help your pelvic floor strength but some higher intensity training may hinder your improvements until they are strong enough. So now is the time to join my weekly Yoga classes (please email or message me physioflowyoga@gmail.com