JMS Physio

🌟 END OF MAT LEAVE 🌟

I don’t know if it’s just getting older, or being a mum of two but time really does seem to fly by these days.
Just like that my little one is almost 8 months old and starting nursery soon!!

I have been keeping a small hand in, but very much looking forward to getting back on here, and seeing some faces old and new!

I’d like to offer you all 10% off all sessions throughout December and January, and an extra 10% too for sharing with any family or friends!

Get in touch 💕

🌟 POSTNATAL RECOVERY 🌟

Today was my first hit back on the tennis court and it felt SO good! So where am I 7 weeks in...

My physical recovery has been much quicker second time around. Whether this is due to my body having already done it and remembering what to do, or whether it’s because of running round after the toddler. There definitely hasn’t been much rest this time round!

I had my mummy MOT last week and these were the key findings:
- tight neck and shoulders. Mostly due to lifting/feeding/carrying.
- Minimal abdominal gap and good tension throughout linea alba. No symptoms (doming/pain/compensation) with single left lift and double leg tabletop.
- 4/5 strength pelvic floor muscles.
- Reduced strength in single leg activities L side.

I’ve been completing minimal formal exercise to date. If I thought finding time with one was hard, 2 is nigh on impossible.
I have been following core and restore programme from 6 weeks to reconnect my pelvic floor and abdominals. I have completed a few stretch sessions with , this has really helped to get rid of some tightness and are lovely and quick.

Take home messages:
- everyone is different. We all complete different exercises/have different abilities prenatally that our recovery can never be exactly the same. Do NOT compare yourself to anyone else. You are the expert of your own body. If it doesn’t feel right listen to your body, wait and try again at another point.
- Your time is precious. Find something you enjoy!
- Mum duties involve some strength training, so if you don’t feel like you’re doing anything you usually are without knowing it!
- Sleep deprivation affects your energy levels so don’t over exert yourself when the tank is already half empty.
- Breastfeeding maintains your hormones in a similar state to pregnancy. This is really important to take into consideration when choosing exercises, even stretched. Be careful at those end of range positions.
- Most importantly: BE KIND TO YOURSELF! You are doing the hardest, but most incredible jobs.

Message me with any questions or queries 💖

Hollie, , ran an online Pilates class this evening with over 600 pregnant mamas trying to raise awareness and change the way we view women particularly in pregnancy.

🌟Women are strong🌟
🌟 Our bodies are amazing 🌟
🌟 We CAN exercise in pregnancy 🌟

It is a pleasure to be part of a campaign which fits in so well with how I try to live my life, and to practice my profession. And how fitting to be on International Women’s Day!

Let’s celebrate strong women together 💪

And just like that here we are...
🌟Mat leave 2.0 🌟

It’s not exactly over and out, I will still be around for the next month or so and will share some of my birth prep etc with you.
But as it probably is the last chance I’ll put my feet up in a long time, I definitely am going to have some rest time 🧘🏻‍♀️🛀

I really am so excited to share my birth news and post natal journey with you all. I’ve found such a passion I didn’t know I had until going through it not once but twice.
The female body is just incredible, but it deserves so much respect and support that sadly just isn’t routinely offered at the moment.
We must keep talking about it to get this changed!!

I have tagged some incredible women that inspire me everyday. I hope to achieve half of what they have some day!

Much love, JMS Physio 💖

#2.0

🌟Mat leave🌟

I can’t believe that time is approaching already, but with the current covid-19 situation I have decided to stop face to face appointments at the end of the month.
I still have appointments w/c 15th and 22nd Feb so get in touch if you need any help.

I will still be at the end of a phone/email for any questions or queries, and I will continue to update you on the remainder of the pregnancy and when my postnatal journey starts!!

I’m over 31 weeks now and still feeling really good. I think a month to start getting some things out of the loft, pack the hospital bag, and actually put my feet up is the right thing to do.

Thank you for all the love and support over the last 8 months, I have absolutely loved growing my business with you, and sharing some special moments along the way. I’m already looking forward to coming back and have some exciting plans for the future 🥰🥰

🌟 THIRD TRIMESTER 🌟 (yikes!)

Where has that time gone?!?!

I think along with majority of the population I developed a large food baby over the Christmas period and it never seemed to go down.

I thought I’d share my second trimester experiences with you; the good, the bad and the ugly.

• Pelvic girdle pain - seemed to kick in around the 24 week mark. Very lucky, not severe, but I think mostly aggravated by carrying a heavy/wriggly toddler around usually on one hip.
I’ve always had a slight weakness/instability around my left glut due to an element of hyper mobility, and a very dominant R leg.
Mostly affects me at night so I’ve found a cushion (normal sofa cushion) between the legs when sleeping a game changer. Keeping the legs together to turn and really squeezing my buttock muscles instead of dragging myself over.
Regularly changing position when sitting on the sofa.
Pilates and yoga has definitely helped - although not as regularly as I would like and unfortunately not F2F.
Try and avoid positions/postures that put large asymmetry down through the pelvis - crossing legs, taking steps 2 at a time, splitting legs to get in and out the car.

• Constipation 🥵 - And unfortunately the worst thing you can do is strain. Try to listen to your body and always go when you have the urge, keep hydrated - your body needs more water than usual now. Keep your dietary fibre up, and I also supplemented with fybogel (cleared by my MW).
Practice deep breathing on the toilet - also very useful for delivery.

• 3 x weekly pelvic floor training with my trainer, and daily practice without. The key throughout the later stages of pregnancy is making sure you can fully relax - very important for delivery.

Still feeling really good, daily walks with dog and toddler, and even included a quick sea dip 🥶
Also living in my leggings that appeared under the Christmas tree.

Starting (only just) to engage my brain about the idea of getting some newborn stuff down, and what to put in the hospital bag.

Lockdown 3.0
🤞🤞🤞🤞 the last lockdown post

But we remain open 😁😁

Here for all your MSK and mummy needs.
Full PPE worn and covid measures in place, but if you feel uncomfortable attending an appointment still get in touch as alternatives can be arranged.

Stay safe, we will get through this together 💖💖

#2021

🌟🎄 Merry Christmas 🎄🌟

What a year it’s been, 2021 can only get better...💪

So for now, eat what you want to eat, wear what you want to wear, and be kind to yourself 💖💖

See you on the other side 😘

#2020

🌟December Offer 🌟

In the lead up to Christmas get those niggles sorted out.
I am offering 10% off the first session for all new clients throughout December.

For any current clients, if you refer a friend and they book an appointment you will also receive 10% off your next session.

Please spread the word
Happy December 💖

There’s often confusion for women when they become pregnant about what they should or shouldn’t be doing.

The short answer is there is no right or wrong. Every body is different, and every pregnancy is different. Each woman is the expert of their own body and usually what feels right or wrong for you is what you should listen to.
In the early stages, you might not feel like doing anything and that is absolutely fine.

The more long winded answer is this...
In a low risk, uncomplicated pregnancy - unless you’ve been told you are higher risk or have had significant complications this is probably you, (if you are unsure about any symptoms before undertaking exercise it is best to get this cleared by a medical professional, eg midwife, doctor, physio - it is recommended that you undertake 150mins of moderate intensity exercise each week.

Exercise/activity does not have to mean going to the gym, lifting weights, going for a run etc. It could be walking the dog, hoovering, dancing, climbing the stairs etc.
Moderate intensity means that your heart rate and breathing rate should increase a little (be aware this is usually higher in a healthy pregnancy anyway), you should still be able to talk in full sentences, but singing may be a bit difficult.

Activities that have an increased risk of falling, such as horse riding, skiing and cycling, should be taken with caution.

The best exercise is the one that is undertaken so make sure it is something you enjoy. If your body was used to doing prior to pregnancy, it’s fine to continue during the pregnancy, remaining mindful of the changes to your body and the increased energy demands.
It’s always best to start with caution, you can always increase intensity or resistance the next time but you can’t take it away once completed.

DM for any questions or advice in your pregnancy 💖

💖 You never know what someone is going through. If you don’t know what to say, just smile.
An action speaks a thousand words.

If we can teach our children anything, teach them to be kind 💖