FAB Physio

17/08/2022

Who do you know that works harder?🤷‍♀️

❗️Spaces on this postpartum small-group training programme are STRICTLY LIMITED, so book today via the website to secure your spot. ❗️

www.fitlikemumme.co.uk

Put your hands up if you’re having fun! 🥳 Here are a few of the Fit Like MumMe® girls working hard & putting their new knowledge into action. 💪 I am so grateful to them all for bringing their energy to the space. 🥰

At Fit Like MumMe® we:

📚LEARN about the changes taking place in your body right now & how best you can support it as it heals;

💃Take that knowledge into your WORKOUTS – pilates style, aerobics, strength training & yoga style.

This bespoke group fitness programme is for mothers from 10 weeks post birth, with babes in arms welcome along.

A great start to the rest of your motherhood. 🤩

Don't miss out - book NOW 👍

Sarah ❤️

www.fitlikemumme.co.uk

15/08/2022

Maternité by George Hitchcock in Aberdeen Art Gallery.
They represent the Holy Family : Virginia Mary, baby Jesus and John the Baptist as a child.
Her face is so beautifully drawn. What emotions do you see?!
❤️

20/07/2022

💋 The ***a has different sizes, shapes and colours

💋 Our ****is function is purely to give us

💋 Our ***a (the ), are folds of skin around the **nal opening.

💋 The l***a minora (inner lips) are inside the outer lips of the l***a majora

💋 They begin at our cl****is and end under the opening of our **na

💋 L***a can be beautifully short, beautifully wrinkled or beautifully smooth

💋 The inner and outer l***a meet, protecting the va**nal opening and, just above it, the opening of the

A huge to Nancy Procter Pilates for her in making me my lovely v***a as seen in the images to use when teaching 💕🙏
Inspired by Bodyspace Movement

Every V***a Is Beautiful 💕

18/07/2022

And there is more…✨

Exercise also IMPROVES…

🤩GENERAL HEALTH…sleep quality, circulation & healing, digestion & boosts the immune system.

And then this is the ✨MAGIC✨ of working with a group…

🥰SOCIAL & EMOTIONAL WELLBEING

Time for personal identification, achievement & satisfaction. 🌟

This, with increased social interaction, enhances self-image & self-confidence…😎

& the highs get higher with the increased production of endorphins! 🥳

Like-minded girls working out together – it feels really good! 😊

Come & join us at Fit Like MumMe® to learn more & set yourself up for your best of health as a new mother.
For mothers from 10 weeks post birth. Babes in arms welcome along.

Booking is now open for the next block of Fit Like MumMe® due to start on Monday 29 August 2022.

Book here👉https://bookwhen.com/sarahsfitfriends

Here’s to being Fit Like MumMe®,

Sarah ❤️

12/07/2022

📢Free Babybox Wrap Workshop📢

Saturday, 16th July at 10 am
Bellfield Park, Banchory

With summer upon us with its full might I decided to take a chance with good weather and invite you all to a free 60 minutes workshop to help you learn how to use a babybox wrap.

The workshop is completely free but please do book your place in advance by emailing me at

[email protected]

Places are limited!

With this workshop my aim is to help you:

- to learn to use the babybox wrap
- to help you gain confidence
- to gain knowledge on safety of babywearing

You will need a blanket to sit on, your baby box wrap, your baby, your willingness to learn and your very best mood!

Email to book or get in touch for more information

Looking forward to see you on Saturday!

Lucy

09/07/2022

New Baby? I'd recommend Sarah's classes for fun and educational restart to exercise Aug 2022! X

Plenty of reasons! 😃

Let’s break down a few here…

🤰POSTURE – Builds awareness of recovery & the activity helps address muscular imbalances which resulted from pregnancy – exercise can help lengthen & strengthen! Improves lumbopelvic stability.

🤸‍♀️FUNCTIONAL CAPACITY – Improved fitness levels increase strength & endurance to help deal with the everyday demands of motherhood. Exercise can REDUCE feelings of fatigue & BOOST energy! 🤩

💪BODY COMPOSITION – Build muscles mass & increase fat loss

We explore these AND MORE during Fit Like MumMe® classes.

Come & learn more to set yourself up for your best of health into your motherhood. 🥰

Fit Like MumMe® is a six-week postpartum health & fitness programme designed for mothers from 10 weeks post birth. Babes in arms welcome along.

Booking is now open for the next block of Fit Like MumMe® due to start on Monday 29 August 2022.

👉https://bookwhen.com/sarahsfitfriends

Here’s to being Fit Like MumMe®,

Sarah ❤️

17/06/2022

It depends! Any exercise can be a bu**er to or support it. An over focus on exercises that target the abdominal wall may not be OK for you in this moment of your recovery process. The forces you are generating at the center can be overwhelming the pelvic muscles and support tissues below. But rather than have a nice or naughty list of exercises, let’s generate some ideas to help tailor an activity to you as an individual (your tissues, your strategies, your stage of recovery).

1. How, not what: A study by O’Dell (2007) compared the intra-abdominal pressure generated in vs yoga’s downward dogs. The study participants generated a similar range of pressures for each activity. Some did a low pressure crunch, while others did a high pressure downward dog. So the activity wasn’t the bad guy, how they did it made the activity symptom free or symptom full. Adapting how you are doing the activity can help you keep it in a lower pressure range. Not holding your breath during an activity is a great place to start.
2. How much? If an activity is bugging your prolapse consider how much you are doing. The volume of ab work in a lot of exercise programs is out of balance with the amount of devoted to other muscle groups. If you are - remember your whole body went through the , not just your . 30 ab targeted reps may be enough & keep you symptom free…..whereas 300 reps may ramp your symptoms.
3. How fast? Speed is a big consideration when tissues are healing and regaining . Slow it down! Timing and coordination is something that can take some focus to restore. Learning to use the abdominal-diaphragm- system together inside movements and fitness helps build the timing, and may need to start slow. Then you can gradually pick up speed.
4. How about try something new? The are active in other movement and fitness patterns. The abs are active when you do a push-up, they are active when you do a squat. In those activities the forces and pressures are distributed more globally and aren't so focused on one muscle group that can overwhelm the pelvic floor. It might be a good place to start.

15/06/2022

Many of you know us for our Pilates classes but did you know we also have a team of specialist Physiotherapists?

Let us introduce:

Laura Patterson-Physiotherapist, Pilates instructor and Clinic director

Laura has almost 20years experience as Physio, having worked in the NHS and private practice. Laura has enjoyed working with elite sports particularly hockey and swimming.

As well as treating Musculoskeletal conditions Laura a has postgraduate training in Pelvic Health, including pregnancy and postnatal musculoskeletal conditions, prolapse and female urinary incontinence. Laura is a Certified Mummy MOT Practitioner.

Kate Garden-Physiotherapist/Pilates

Kate has worked in private practice in London, New Zealand and Aberdeen for 10 years. Kate has specialised in pelvic health for the last 5 years, building her own business , specialising in postnatal recovery, pelvic floor dysfunction and return to exercise after pregnancy or pelvic surgery.

She has extensive training in hysterectomy rehab, diastasis recti, prolapse and is a certified Mummy MOT practitioner.

Kate also teaches Postnatal Pilates classes.

Heather Scott -Physiotherapist/Pilates

Heather has worked as a Physiotherapist for the last 10 years in both the NHS and private practice, specialising in Musculoskeletal Physiotherapy.

More recently Heather has undertaken post graduate training in the assessment and treatment of female urinary incontinence, prolapse, diastasis and is a Mummy MOT practitioner.

You can make an appointment with any of our Physio's through the link below:
https://www.reformphysio.net/physiotherapy-booking

08/06/2022

She knows her stuff!...

31/05/2022

Pilates on Tuesdays 10am
Limited availability for Pelvic health / MOT / General injury appointments...
Book here: https://www.reformphysio.net/

25/05/2022

Pelvic Organ Prolapse

Pelvic organ prolapse is a descent of the pelvic organs. A prolapse typically happens when there is a weakness in the supporting structures. Primarily the pelvic floor as well as the va**nal wall.

50 percent of women who have had children and 30 percent of women ages 20-60 will experience some degree of pelvic organ prolapse.

Some risk factors include :

Childbirth, birth trauma, hormonal changes, competitive lifting and high impact sports, Hysterectomy, Menopause, chronic coughing.

Some symptoms include:

Pressure at ge****ls or lower abdomen. Feeling as though something is falling out. F***l or urinary incontinence. A feeling of incomplete emptying and difficulty initiating a urine stream or f***s.

If you are experiencing one or some of these symptoms please book an appointment with a Women’s health physiotherapist. You will be given all the appropriate interventions to assist in improving quality of life and confidence.

Your appointment with your physio also provides me with the knowledge on how to move you safely and appropriately.