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Mom's Health Physio - Her Axis, Port Harcourt Nigeria, Port Harcourt (2026)

28/05/2026

Your body works as one connected system. What happens at your feet can influence what happens at your pelvis.
The feet form the foundation of the body’s kinetic chain. When they absorb shock and distribute weight properly, the forces of walking and standing move efficiently through the ankles, knees, hips, and pelvis. This helps the pelvic floor muscles maintain balanced support for the bladder, uterus, and bowel.
However, when foot mechanics are poor such as collapsed arches, weak intrinsic foot muscles, or limited toe mobility, the body often compensates higher up the chain. These compensations can alter leg alignment, pelvic positioning, and core stability, which may increase the workload on the pelvic floor.
Over time, this extra strain may contribute to symptoms such as pelvic heaviness, hip discomfort, lower back pain, or pelvic floor dysfunction.
Strong, mobile feet help create a stable base for the entire body. Practices such as foot strengthening, balance training, proper walking mechanics, and supportive footwear can improve how forces travel through the body.

In simple terms, healthier feet can support healthier movement and that support extends all the way to the pelvic floor.

26/05/2026

If you STRAIN on the TOILET, you are doing more DAMAGE than you KNOW.

Straining on the toilet is one of the most significant risk factors
for pelvic floor dysfunction and it is almost never discussed.

When you strain, you generate high downward pressure through the abdomen. That pressure pushes on the pelvic floor, the bladder, the uterus, and the re**um.

Repeated over years, this downward force stretches the pelvic floor ligaments and muscles,weakening the support structures of the pelvic organs.

A HEALTHY BOWEL MOVEMENT requires minimal EFFORT.
If yours does not, the problem is usually POSITION, HYDRATION, FIBRE and HABIT.

Here is what actually helps:

Get a small footstool (about 20–25cm) and place it under your feet on the toilet.
This raises your KNEES above your HIPS, changes the ANORECTAL ANGLE,
and allows the PUBORECTALIS MUSCLE to fully relax.

Lean slightly forward. Let your belly be soft.
Breathe out slowly. Do not hold your breath.
Let the movement happen, do not force it.

Share this with someone who needs it.

19/05/2026

Why You're Leaking And What Type It Is

Not all leaking is the same. The type you have changes what will help.

Type 1: The sneeze leak 🤧
You leak when you sneeze, cough, laugh, or jump. Your pelvic floor isn't strong enough to hold when there's a sudden pressure spike. Pelvic floor exercises help a lot here.

Type 2: The urgent dash 🚽
You feel a sudden desperate urge to wee. You sometimes don't make it in time. Your bladder is overreacting. Bladder retraining helps more than exercises here.

Type 3: Both at once
Very common in mums. You need a plan that covers both which is why seeing a physio beats guessing.

🌟 Don't cut down on water
Less fluid makes your wee more concentrated. That irritates your bladder and makes things worse. Keep drinking water.Which one sounds like you?

You don't have to name it in public, just save this post 💛

19/05/2026

How to Do a Pelvic Floor Exercise the Right Way

Most mums are doing these wrong. And it's not their fault nobody shows them properly.

Try this now:
1. Relax first
Let your bum, thighs, and tummy go soft. None of these should move during the exercise.

2. Lift, don't push
Imagine a lift going upward inside you. Gently draw it up and in. Not squeezing outward , lifting inward.

3. Keep breathing
If you're holding your breath, ease off. You're working too hard.

4. Hold it
3 to 8 seconds. Whatever you can manage right now.

5. Fully let go
Feel everything drop back down. This part matters just as much as the squeeze.

6. How many?
8 to 10 times. Once a day. Every day beats 10 minutes once a week.

⚠️ Stop if it hurts
Pain means something needs checking first. See a pelvic floor physio before continuing.

11/05/2026

Protein is usually discussed in fitness culture.

But honestly, it deserves just as much attention in postpartum recovery.

Because after birth, your body is not only caring for a baby.
It is also rebuilding tissue, recovering hormonally, regulating energy, and adapting to enormous physical demand.

And many postpartum women are significantly under-eating protein without realising it.

One reason protein matters so much postpartum is tissue repair.

Your pelvic floor, abdominal wall, fascia, scar tissue, and healing perineal tissues are all protein-dependent structures.

Collagen which helps repair and strengthen tissue requires adequate protein intake as raw material.

Without enough protein, recovery becomes slower and less efficient.

The second reason is muscle preservation.

The postpartum hormonal environment, combined with sleep deprivation and reduced activity for some women, increases the risk of muscle loss.

Protein is one of the most important nutritional tools for maintaining lean muscle mass during this phase.

And distribution matters.

Your body generally responds better to protein spread across multiple meals rather than eating most of it once daily.

The third reason is energy, satiety, and mood stability.

Protein helps stabilise blood sugar and keeps you fuller for longer.

That matters during a season of:
• Interrupted sleep
• Breastfeeding demands
• Physical exhaustion
• Emotional overload

Adequate protein intake supports more stable energy and often better overall regulation through the day.

Current evidence suggests many postpartum and breastfeeding women benefit from approximately 1.6–2.0 grams of protein per kilogram of body weight daily.

For a 65kg woman, that may mean around 100–130 grams daily.

Most women are eating far less than that.

And many only realise it once they actually calculate their intake.

Do you know how much protein you are currently eating each day?

11/05/2026

One of the most underrated exercises for postpartum recovery is also one of the simplest:

Calf raises.

Most people think calf exercises are only for athletes or gym training, but the calf muscles play a much bigger role in everyday movement and recovery than many realise.

Your calves act as a powerful “pump” for circulation.

Every time they contract, they help push blood back upward toward the heart against gravity.

This becomes especially important during pregnancy and postpartum, when many women experience:
• Swollen feet and ankles
• Leg heaviness
• Varicose veins
• Lower leg fatigue
• Long periods of standing or sitting while caring for a baby

Strong calf function improves circulation and reduces stagnation in the lower limbs.

But the benefits do not stop there.

The body works as a connected chain.

Your feet influence your arches.
Your arches influence hip mechanics.
And your hips influence pelvic floor function.

This means lower leg strength and stability indirectly support posture, balance, and pelvic mechanics too.

The movement itself is simple:

Stand with feet hip-width apart.
Rise slowly onto your toes.
Pause briefly at the top.
Then lower down slowly with control.

The slow lowering phase is where a large amount of the strengthening happens.

And if you want to progress it later, single-leg calf raises increase the challenge and also provide more bone-loading stimulus for the feet and ankles.

You do not need a gym for this.

Three sets of 15 repetitions twice weekly is already a great starting point.

Kitchen counter.
Bathroom sink.
Beside the high chair.

Simple movements done consistently often matter more than complicated programmes done occasionally.

Mom's Health Physio - Her Axis

10/05/2026

Postpartum recovery is not only about exercise.

Sometimes the most important thing a mother’s body needs is decompression.

After a full day of feeding, carrying, bending, lifting,tension, poor sleep, and staying “on” mentally, the nervous system and muscles rarely get a true reset.

This is why I love simple evening recovery routines.

Not as workouts.
As recovery signals.

A 5-minute evening reset can make a remarkable difference over time.

Here’s a simple sequence many postpartum women benefit from before bed:

1. Pelvic floor release

Sit comfortably on the edge of a pillow with your feet slightly wider than hip-width apart.

Take slow breaths and allow the pelvic floor to soften fully on each inhale.

Many postpartum mothers are taught only to strengthen the pelvic floor, but chronic tension and over-gripping can also become part of the problem.

Sometimes the body first needs permission to let go.

2. Cat-cow with breathing

On all fours:
• Inhale — allow the belly to soften and the spine to extend gently
• Exhale — round the spine slowly and reconnect the deep core

Slow spinal movement paired with breathing helps reduce stiffness and restores mobility after hours of feeding and carrying positions.

3. Thoracic rotation

Seated upright, hands behind the head, rotate slowly side to side.

This helps release upper back compression and thoracic stiffness that build up from breastfeeding, carrying babies, and prolonged forward posture.

4. Legs up the wall

Lie on your back with your legs resting vertically against a wall.

Breathe deeply.

This position helps circulation, reduces lower limb heaviness, and signals safety to the nervous system.

And that matters more than most people realise.

Recovery is not only physical.
The nervous system also needs cues that the day is over.

Five minutes may sound small.

But repeated daily, small recovery rituals change how the body feels over time.

Save this for tonight.
Mom's Health Physio - Her Axis

$Most women do not think about bone health until much later in life.That is usually when the fractures begin.Osteoporosis...$

09/05/2026

Most women do not think about bone health until much later in life.

That is usually when the fractures begin.

Osteoporosis is often called a silent disease because bone loss happens gradually and without symptoms until a minor fall suddenly becomes a serious injury.

The good news is this:

Bone is living tissue.
It adapts.And it responds strongly to how you use your body.

These are three of the most evidence-based things women can start doing now to protect long-term bone health.

1. Progressive resistance training

Bones become stronger when they are exposed to load.

Resistance training stimulates the body to lay down new bone tissue, especially when the load progressively increases over time.

This means the body eventually adapts to the same light weights.

The stimulus needs progression.

Exercises like:
• Squats
• Deadlifts
• Rows
• Pressing movements
• Carrying weights

…create mechanical stress that helps strengthen both muscle and bone.

Two consistent sessions weekly already makes a meaningful difference.

2. Impact loading

Bone responds especially well to brief impact forces.

Activities like:
• Jumping
• Hopping
• Skipping
• Bounding movements

…create rapid force spikes through the skeleton that stimulate bone formation.

Even small amounts matter.

Research has shown that as little as 50 jumps per day can positively influence hip bone density.

3. Calcium and Vitamin D

Calcium forms the structural foundation of bone.

Vitamin D helps the body absorb and utilise it effectively.

Without adequate Vitamin D, calcium absorption drops significantly.

Many women are deficient and do not realise it especially those with low sunlight exposure, indoor lifestyles, or limited dietary intake.

Testing levels matters.
Supplementation may be necessary for some people.

Bone health is not something to start thinking about at 60.

The strongest protection is what you consistently build years earlier.

Which of these are you honestly doing consistently right now?

Mom's Health Physio - Her Axis

08/05/2026

3 things that make back pain worse that appear repeatedly in the history of women with chronic back pain.

And surprisingly, they are often never addressed during treatment.

Not because they are unimportant.
Because many people only focus on where the pain is felt, not what keeps loading the system every day.

The first is sleep position and mattress support.

Your spine spends almost a third of your life in sleeping posture. If the mattress does not support the natural spinal curves properly, the lower back joints and discs absorb that stress for 7–9 hours every night.

Small adjustments can make a significant difference:
• Side sleeping with a pillow between the knees
• Back sleeping with a pillow under the knees
• Better spinal support during sleep

Sometimes the body is not failing to heal.
Sometimes it is never getting a recovery position.

The second is footwear.

High heels shift the centre of gravity forward and increase stress on the lumbar spine over time.

On the other end, completely flat or unsupportive shoes can also disrupt force distribution from the feet upward into the pelvis and lower back.

Your feet are part of your spinal mechanics whether people talk about it or not.

The third — and probably the most ignored — is chronic stress and emotional state.

The research is very clear on this.

Fear, chronic stress, catastrophising, hypervigilance, and nervous system overload are some of the strongest predictors of long-term back pain disability.

Sometimes stronger than MRI findings.

This does NOT mean the pain is “in your head.”

It means the nervous system changes how pain signals are processed, amplified, and maintained when the body stays in a prolonged threat state.

Pain is physical.
But the nervous system influences how intensely that pain is experienced.

This is why some people never fully improve by treating muscles alone.

The body, brain, posture, movement patterns, recovery, stress load, and environment all interact together.

Which of these has nobody ever discussed with you while treating your back pain?

08/05/2026

If you have been told PCOS is only about periods and fertility, you were given an incomplete explanation.

PCOS is not just a reproductive condition.

It is a whole-body endocrine disorder that affects metabolism, inflammation, mental health, energy levels, connective tissue, and physical recovery.

The ovaries are only one part of the picture.

At the core of PCOS are three major issues:
• Insulin resistance
• Elevated androgen levels
• Irregular ovulation

And those hormonal shifts affect far more than menstrual cycles.

Insulin resistance increases systemic inflammation throughout the body. That inflammation influences joints, tendons, muscle recovery, fatigue levels, and pain sensitivity.

This is one reason many women with PCOS experience:
• Chronic fatigue
• Poor recovery after exercise
• Widespread body aches
• Increased musculoskeletal discomfort
• Difficulty maintaining consistent energy

Elevated androgen levels can also alter connective tissue behaviour and body composition in ways many people never connect back to hormones.

Then there’s the mental health side that often gets dismissed.

PCOS significantly increases the risk of anxiety and depression.

Not only because living with chronic symptoms is stressful, but because hormonal dysregulation directly affects brain chemistry, stress response, and nervous system regulation.

This is why many women say:
“I feel exhausted even when I rest.”
“My body feels inflamed.”
“I don’t feel like myself.”

And exercise?

Exercise is one of the most evidence-based interventions for PCOS.

But intensity matters.
Recovery matters.
Timing matters.
The nervous system matters.

Generic fitness advice can sometimes worsen fatigue, inflammation, and cortisol overload instead of helping.

PCOS management should never be reduced to “just lose weight.”

It requires a whole-body approach.

Have you ever had someone explain PCOS beyond fertility and periods?

07/05/2026

You have a headache. Again. You've taken painkillers, tried neck stretches, bought a better pillow and even tried better sleep.

The headaches keep coming. Here is what might be missing.

You don’t keep getting headaches because your body is “weak.”

You may be treating the symptom while ignoring the actual source.

One thing many people never hear about is a cervicogenic headache, a headache that originates from the neck, not the head.

Cervicogenic headaches account for a significant proportion of recurring headaches, particularly in women who sit at desks or carry tension in the upper body.

The upper cervical spine (C1, C2, and C3) shares nerve pathways with areas around the skull, temple, forehead, and eyes.

So when those joints become stiff, irritated, or overloaded from prolonged sitting, poor posture, stress tension, or desk work, the pain is often felt in the head.

The pattern is usually specific:

• One-sided headaches
• Pain that worsens after long sitting or sleeping
• Headaches triggered by neck movement
• Stiffness at the top of the neck
• Pain behind the eye, temple, or base of the skull

This is why some headaches keep coming back no matter how many painkillers you take.

Because the issue may not be the head itself.

What tends to help most is:
• Improving upper neck mobility
• Strengthening the deep neck stabilisers
• Correcting forward-head posture
• Reducing chronic tension loading the cervical spine

Temporary pain relief alone rarely fixes a mechanical problem.

Sometimes the body keeps repeating a symptom until the real source is addressed.

How long have you been dealing with recurring headaches?

Mom's Health Physio - Her Axis

28/05/2026

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