Esther.Health: Women's Health Physiotherapy and Sports Injury Clinic

10/06/2026

The "I gotta go right now!" sprint is doing you no favors. 🛑👇

If you are someone who hits the front door, feels that sudden wave of panic, and literally runs to the toilet while fumbling with your keys... you might be accidentally training your bladder to have a short fuse.

When you run, panic, or tense up during a bladder spasm, you send a signal to your brain that confirms: "Yes, this is an emergency!" Your nervous system goes into overdrive, and your bladder contracts even harder.

Instead of sprinting, you want to calm the nerve signal first.

The next time a sudden urge hits, try the "Freeze and Squeeze" method:

FREEZE: Stop moving entirely. Stand still or sit down on a hard surface. Take a deep, slow belly breath to drop your anxiety levels.

SQUEEZE: Perform 5 to 6 quick, rhythmic pelvic floor contractions (Kegels). Don't hold them—just squeeze and release quickly.

These quick pulses tell the detrusor muscle (your bladder wall) to relax, buying you the time you need to walk—not run—to the bathroom like a calm, cool collection of confidence. 😎

Have you tried this before? Let me know in the comments!

27/05/2026

Our May Blog has just been published: This month we are discussing. “Could your summer goals be making your symptoms worse?” And Why the “Summer Shred” Risks Your Pelvic Health. Plus Some top tips for making your summer workout pelvic floor friendly. So grab a cuppa and head over to our blog page. https://www.esther.health/blog

05/05/2026

I hope you are all enjoying May Bank Holiday? There is something about that first real stretch of spring sunshine that changes everything. The days are finally getting longer, the birds are waking up earlier, and the urge to get outside is hitting us all.

I’ve been spending more time in the garden and at the park lately, and it’s wonderful to see the world blooming. But for many of us, this "active" season brings its own set of reminders. Maybe it’s a quick sprint after a toddler, a sudden jump on the garden trampoline, or even just a particularly heavy bout of spring cleaning—and then you feel it.

That familiar, frustrating "leak", or bulge.

If you’ve noticed that your pelvic floor is struggling to keep up with your spring energy, I want you to know: you are not alone, and you don’t have to just "deal with it. Head over to our blog and check out my pelvic health spring checklist to help you avoid some of those unfortunate surprises.

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Your Pelvic-Health Spring Checklist, Check your spring shoes, hinge at your hips, Pre-Sneeze" Knack: Pollen is back, stretching. Let those muscles lengthen after they’ve worked hard for you all day.

17/02/2026

As we saw from our poll yesterday, there can be many factors that cause pelvic health issues. However most womens’ pelvic health issues fall into one of three main groups.

1. The Legacy of Pregnancy and Childbirth

It’s not just the birth itself; the nine months of carrying increased weight puts significant, constant strain on your pelvic floor muscles.

• The “Stretch” Factor: During a vaginal delivery, these muscles can stretch over three times their normal length.

• The Postnatal Gap: Often, we return to high-impact exercise or heavy lifting too quickly after birth, further straining tissues that haven’t fully healed or regained their coordination.

2. The Hormonal “Elasticity” Shift.

For those of us in our late 30s and 40s, estrogen levels begin to fluctuate and eventually decline.

• Loss of Support: Estrogen is vital for maintaining the thickness, elasticity, and blood flow of your pelvic tissues.

• The Menopause Connection: As estrogen drops during the transition to menopause, these muscles can naturally become thinner and less resilient, which can lead to new symptoms like urgency or a “dragging” sensation (prolapse).

3. Everyday Lifestyle strain

Sometimes, it’s the small, repetitive habits that do the most damage.

• Chronic Pressure: Constant “downward” pressure from chronic constipation, a persistent “smoker’s cough,” or even long periods of sitting with poor posture can weaken the pelvic “hammock” over time.

• The “Core” Connection: If your deep core and breath aren’t working together, your pelvic floor often ends up taking the brunt of the pressure every time you lift a grocery bag or a child.

The Good News? It’s Never Too Late.
Whether you are 6 weeks or 60 years postpartum, your pelvic floor is a muscle group that can be retrained. Targeted exercises, professional guidance from a therapist and simple lifestyle shifts can make a world of difference.

I’d love to hear from you—which of these factors resonates most with where you are in your journey right now?

12/02/2026

Stop just “getting through” your workouts (and your day) 🛑
If you’re between 30 and 45, you’ve probably been told that leaks, “heaviness,” or constant back pain are just part of the deal after kids or as we head toward perimenopause.
I’m here to tell you: common doesn’t mean normal.
If you’ve tried every Kegel app and seen zero change, it’s because your pelvic floor doesn’t work in a vacuum. It’s part of a sophisticated system involving your breath, your core, and your brain.
On March 1st, we are starting the Master Your Pelvic Floor: 21-Day Reset Challenge. We aren’t just “squeezing”—we are rebuilding your neural pathways from the ground up.
Here is exactly how we’ll spend our 21 days together:
🌿 Week 1: The Foundation (Brain-Body Mapping)
Master the “360° Breath” (the piston effect).
Find your “Sit-Bones” and fix your “Stack” (posture overhauls).
Learn the “Pelvic Elevator”—because control is actually in the release.
🔥 Week 2: The Core Synergy (Building Strength)
Connecting your floor to your deep abdominals and glutes.
The “Exhale Hook”—how to lift toddlers, groceries, and weights without pressure.
Waking up your feet (your pelvic floor’s secret support system).
🚀 Week 3: The Real-Life Reset (Making it Automatic)
Integrating your new “piston” into walking, running, and jumping.
The “Sneeze Prep”—no more crossing your legs when you laugh!
Creating a “New Baseline” that lasts long after the 21 days are over.
Ready to stop “just coping” and start feeling secure in your body again?
We start March 1st. It’s time to move your health to the top of the to-do list.
https://www.esther.health/joinus-21day-pelvicreset

25/02/2025

Big news!!! 🤩🤩🤩

The Pelvic Power Movement Community are running a Kegel workshop for women needing support with incontinence and prolapse symptoms.

Why not sign up and get yourself on that path to recovery! https://www.esther.health/joinus. It’s just £10.

14/02/2025

Happy Valentines lovely Ladies . What better way to celebrate this day devoted to love, and love making, by announcing our next Kegel Workshop! Guaranteed to improve your love making! ❤️❤️ Join me for a 2 part Kegel Workshop, to get your pelvic floor in tip top shape.

Unsure how to Kegel? Worried you might be doing more harm than good? Not exactly sure of the correct technique, or how many you should be doing? If any of these issues concern you, then don’t worry; I’ve got you covered. Join me on this Kegel workshop to learn everything you need to know about Kegelling for optimum pelvic floor performance. Available to watch on replay if you can’t join us live.

Disclaimer: This workshop is NOT suitable for those suffering with Pelvic Pain or Hypertonic Pelvic floor muscles. Please contact [email protected] if you are unsure if this workshop is suitable for you.

https://www.esther.health/joinus

14/02/2025

Happy Valentines lovely Ladies . What better way to celebrate this day devoted to love, and love making, by announcing our next Kegel Workshop! Guaranteed to improve your love making! ❤️❤️ Join me for a 2 part Kegel Workshop, to get your pelvic floor in tip top shape.

Unsure how to Kegel? Worried you might be doing more harm than good? Not exactly sure of the correct technique, or how many you should be doing? If any of these issues concern you, then don't worry; I've got you covered. Join me on this Kegel workshop to learn everything you need to know about Kegelling for optimum pelvic floor performance. Available to watch on replay if you can't join us live.

Disclaimer: This workshop is NOT suitable for those suffering with Pelvic Pain or Hypertonic Pelvic floor muscles. Please contact [email protected] if you are unsure if this workshop is suitable for you.

https://www.esther.health/joinus

11/02/2025

10/12/2024

The festive season is a celebratory time for most of us. But along with all the fun and excitement that Christmas brings, it can also bring an increase in pelvic health symptoms…

Why? Simply because we are less active, and we are also consuming unhealthy diets, which our bodies aren’t use to. There is no denying it seems fun at the time, but for many of us we end up paying the price for it afterwards. Have a read of our newest blog to learn more about the foods and drinks to avoid for a leak free Christmas.

Plan Ahead for a Symptom-Free Christmas. Bladder irritants, carbonated drinks, alcohol and dehydration all make for a miserable bladder.