Things They Don't Tell Her Her Women's Health

This podcast episode is all about safe core exercises for pregnant women who want to stay active during their pregnancy journey.
We discuss common questions such as whether it's safe to go to the gym or continue regular yoga or Pilates classes. With so much conflicting information online, we aim to provide clear and concise guidance on what is and isn't safe during pregnancy. If you’re up for a challenge, I am hosting a FREE 3-DAY PRENATAL PELVIC FLOOR & PILATES CHALLENGE where I help you feel strong and confident moving your pregnant body with short pilates classes! I'll also help you prevent pain and incontinence with pelvic floor exercises and expert advice on safe exercise in Pregnancy! Join now: https://herwomenshealth.com/3-day-prenatal-pelvic-floor-pilates-challenge/

But today I wanna chat about the pelvic floor in pregnancy, and I wanna talk about why I think it's so important to connect with a pelvic floor physiotherapist during your pregnancy, even preconception. I think it's really important to understand what your pelvic floor is doing, and we have become as women, so shut off from this group of muscles. If I asked you to point to your bicep, you'd know where it was, you'd know how to contract it, how to relax it. But if I asked you to contract and relax your pelvic floor, most women wouldn't even be sure that they were doing it properly, and lots of women wouldn't be sure whether they were switching on the correct muscles. So there are so many things that can impact our pelvic floor tone. So I want you to imagine a spectrum.

In today's episode, Caitlin shares her insights on how to restore your core after birth.

As many new mums can attest, the pressure to "bounce back" after pregnancy can be overwhelming. But postnatal recovery is not about trying to fit into your pre-pregnancy clothes as quickly as possible. Instead, it's about embracing and nurturing the new version of yourself and your body, giving yourself the time and care you need to heal and thrive.

Caitlin reminds us that our bodies have gone through an incredible transformation during pregnancy, and that we need to recognise and honour this process. Our bodies have grown and changed over 9 months, and then they go through birth, whatever that process may look like. So, it's only natural that it will take time - up to 9 months - for our bodies to slowly return to our new normal.

In this episode, we discuss the importance of rest, support from loved ones, and connecting with professionals who specialise in postnatal care. Caitlin offers practical advice on how to restore your core after birth and emphasises the importance of self-care and self-compassion.

So, whether you're a new mum, a soon-to-be mum, or simply someone who wants to learn more about postnatal recovery, this episode is a must-listen. Tune in now and discover how to embrace your new normal and honour your amazing body!

If you’re interested in learning more about my Restore Your Core programs, click here. 

OR book a FREE 15-minute discovery call!

Rectus Diastasis or Abdominal separation occurs naturally in pregnant women allowing their bellies to expand! For some women this separation can be slow to heal postpartum and cause distress. In this podcast episode, pelvic floor physiotherapist and pilates instructor Caitlin Pender explains why abdominal separation or diastasis recti happen. She talks about the need to normalise a degree of abdominal separation in the early postpartum period and ways to promote and optimise tissue healing!

Caitlin discusses some recent research on the best core exercises for abdominal separation and whether compression tights or tubigrip actually work! You can check out her other podcast episode on The Postpartum P’s here.

If you are interested in her Restore Your Core Program you can book it in here and receive a customised 8-weeks Pilates & Yoga program designed by a Pelvic Floor Physio to optimise your recovery!

Sign up for our upcoming 5-Day free Mums and bubs Core Challenge kicking off on the 30th Jan!

Are you experiencing lower back pain, pelvic pain, and lightning crotch in your pregnancy? You probably have what we call pregnancy related pelvic girdle pain (PGP).

What is pelvic girdle pain and what are the common risk factors? What causes this condition among pregnant and postpartum women? What are the management strategies recommended by women’s health physiotherapists when it comes to PGP?

You can hear all these interesting topics when you listen to this podcast episode by registered physiotherapist Caitlin Pender on the Sunshine Coast, Australia. Join Caitlin as she shares her top tips to help manage your pelvic pains so you can continue to have a strong and healthy pregnancy.

For consultations, feel free to contact Caitlin through her website.

Caitlin is offering a FREE 3-Day Trial for you to Learn how to best support your core & pelvic floor in Pregnancy & Postpartum! Feel strong & confident moving your pregnant or postpartum body with:

A 10-minute Pregnancy OR Mums & Bubs pilates or yoga class
A 2-minute daily pelvic floor exercise
A 10-minute educational video on safe exercise in Pregnancy OR tips for recovery after vaginal birth or caesarean
An optional free discovery call for professional guidance and to tailor your program just for you!

Get Your Free Trial Here

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Becoming a new mother can feel overwhelming and isolating. it can be a rollercoaster of raw emotions driven by hormones, sleep deprivation, a frazzled nervous system, a healing body, a partner who doesn't get it and the overwhelming responsibility of nurturing a newborn.

In this podcast episode, our host Caitlin Pender, talks to perinatal psychologist Carla Anderson about how women can support themselves in pregnancy and support their transition into motherhood. Carla offers tips on how women can prepare for and handle the emotional changes that may take place after birth or the so-called baby blues. She also emphasizes the importance of having a support system and finding your tribe!
Carla is the founder of the Perinatal, Child & Family Hub on the Sunshine Coast of Australia. She has a beautiful team of psychologists and a lactation consultant who are passionate about supporting women on their conception, pregnancy and postpartum journey!
Visit their website
or follow them on instagram