Pelvic Health At One

30/05/2026

The first six weeks are a time of acute recovery. Don't put pressure on yourself! Prioritise rest where you can, lots of water, protein and fibre to help things settle. Lifting your baby is fine!!
Not sure? Book your Mummy MOT!

16/04/2026

A few of the questions I often get asked about a Mummy MOT. Get in touch if you have any other questions!

05/04/2026

Happy Easter! Happy egg hunting ☺️ we're already down almost one egg each in our house! 🥚 🐣

02/04/2026

Did you know that April is Pet Awareness month? So often in clinic, I hear about a new mum's first step back into fitness walking the dog. Shout out to all the loyal pooches, there by mum's side, demanding the fresh air and exercise so crucial to mum and baby! The first babies, the practice runs, the best friends, the protectors 🐶❤️
(And shout out to the cats too - we know you love us, even if you don't show it 😉)

26/03/2026

I see more conversations these days around throwing Kegels out completely.
My thoughts? They have their place!
There is good evidence to show that, when done properly and consistently, Kegels can improve urinary leakage, and help improve symptoms of mild to moderate prolapse.
There are times when Kegels aren't a good idea - if your technique isn't great, or you carry tension in your pelvic floor, Kegels may not help you move forward and could hinder your progress.
Kegels alone won't get you very far! Your pelvic floor is a 3D, dynamic structure that needs to work with other muscles of your core and beyond to do its job effectively.
Not sure if they're for you? Book your Mummy MOT and stop wondering 😊

20/03/2026

Returning to running is such an important lifeline for lots of new mums, but sometimes it isn't as easy as doing a few Kegels. Looking at your whole system and tailoring your rehab can make all the difference to get you back out there. If you need support, book your Mummy MOT .at.one

11/03/2026

Hydration - fibrous tissue loves to absorb water. Keeping your water intake up helps your scar tissue to heal and stay more flexible.
Protein - the building blocks of repair. Not just for your muscles! Proteins are essential for healing and rebuilding the scar area.
Pelvic Floor - even if you gave birth via c section, your pelvic floor still had to deal with end stage pregnancy, hormonal changes, and changes to your core control. Your pelvic floor can still need support to get functioning again!
Symmetry - scar tissue is different to the original tissue. It can be tighter and former. This can cause changes to your posture, your symmetry and, over time, subtle differences in how your muscles fire and your flexibility.
Remodelling - initial scar healing takes around 6 weeks. But that's not the end of the story! Your body spends years honing and improving its initial repair.
Sensivity - while that scar is healing, your pain receptor nerves are stimulated. These nerve endings can remain sensitive even after initial healing, causing ongoing pain, numbness or sensitivity. This is normal and can often be improved with the right intervention.

11/02/2026

Exercise doesn't look like it used to before I had kids! I have 2 children and limited time to get out to the gym. So, I have shifted and modified. What I do have:
Older children who sleep! So I can get up a little earlier without impacting my sleep quality too much.
Dumbbells at home
A cuppa to drink during my breaks!
It isn't pretty! I'm no influencer 😆 but it gets it done, consistently, in a way that works for me.
Exercise doesn't have to look perfect, or look like it used to, to be meaningful and beneficial. That quiet time with my dumbbells in my kitchen, before the chaos of awake children, work and school runs arrive, I'm grateful for. Even if you won't see any pictures of it 🙂
Don't be afraid to modify, change your expectations and your goals of what exercise looks like. Exercise is lifelong and can, and should, adapt with us! 💪

01/02/2026

Kegels can be useful for some people, but they're certainly not the solution to everyone for good pelvic health.

Some people's symptoms come from a pelvic floor that is actually overactive - so lots of repetitive isolated contractions may exacerbate this!

The pelvic floor doesn't work in isolation. It coordinates beautifully with your diaphragm to maintain steady pressure for tasks and load. If you're not factoring this in, you could be working against this, not with it.

Strong glutes = strong pelvic floor! There are many muscles that contribute to overall function. Rehab should coordinate all these muscles to get you achieving your goals 💪

There are other, more functional exercises that fire up your pelvic floor. Squats, lunges, bridging, and knee raises in a bear position have all been showing to activate your pelvic floor.

29/01/2026