Zia Physiotherapy

I'm back! Bouncing back from a bit of social media burnout...but hey, there's no better time than now.

I'm excited to announce the beginning of Zia Physiotherapy's YouTube Channel, where I will be posting informative, pelvic health videos to help you navigate through your concerns.

It'll be up and running soon...like and subscribe! 😉 Also, reply below or message me with any specific topics you'd like me to discuss.

It's the beginning of the month and taking care of YOU should be the first priority on your list! If you've been thinking about taking the first step in taking care of your body, contact Zia Physio today to get on our schedule. We are open and seeing patients, virtually and in-person (with complete ) so don't put your health and comfort on the back burner anymore!

Straining to empty your bladder or your bowels can be related to overactive pelvic floor muscles, pelvic organ prolapse, constipation, and urinary leakage just to name a few.

Focus on these tips for improved pelvic floor health. 👍

*eing

Happy Sunday!

Can you all spot my morning helpers?? 🤣

🙌

After helping hundreds of women during various stages of life, I've realized that as women, we don't know enough about our bodies - especially as it relates to the pelvic floor.

With this limited understanding, pelvic floor dysfunction may be overlooked or even worse, considered normal.

Start building your awareness and connection to your pelvic floor today. ❤

In many countries, females automatically receive after childbirth.

In the US, females often have to request care and find practitioners on their own. Once they do find help, they're often enraged, wishing someone had mentioned their problems can be addressed with .

Each new mom DESERVES to have a postpartum screening with a pelvic health physical therapist. In addition to assessing pelvic health, by coming into your home, can observe you interact with your baby to give you tips and feedback on things like how you lift them, posture while nursing, and more.

Try it out. There's so much to learn and you don't have to do it alone!

Have you already lost your groove with your New Year's resolution to get fit and healthy? Let me help you get it back. With 60-minute sessions, either in-person or virtual, geared toward developing an optimal fitness routine, you can get your workout right in the safety and comfort of your own home. Sessions will assist in preventing injury, healing any old ones, and getting the most out of your workouts!

For over a century has marked a day of celebration and advocacy for women's rights and equality around the world. At , a , we celebrate how far we've come in improving healthcare for all women and look forward to helping you celebrate your body by keeping it healthy!

We only have pre-teens and teens in the house, so our furry baby, Chola, helped out with this one...I think you all get the idea. 😂

Creating a shelf with your hips and stomach for kiddos, like I'm doing in the first picture, can lead to aches and pains but also pelvic floor dysfunction. Can you see the arch in my low back? This is a common strategy in the postpartum phase but such an easy one to adjust.

Start using those abdominals to stand upright - like a string is being pulled from the crown of your head - stack your ribs over your pelvis, and center your child's weight to alleviate these issues. Trust me, your back and pelvic floor with thank you. ❤

Zia Physiotherapy

Do you ever p*e a little when you sneeze? Wondered if that pelvic pain after childbirth is going to last forever? Are you dealing with the pains of ? Call for a free 15 minute consultation to see if Zia Physio can help you!

Zia Physiotherapy Providing the DMV area with in-home, pelvic health physical therapy and wellness services, Sara Black helps women of all ages reach personal goals.

It’s the beginning of the month and taking care of YOU should be the first priority on your list! If you’ve been thinking about taking the first step in taking care of your body, contact Zia Physio today to get on our schedule. We are open and seeing patients, virtually and in-person (with complete ) so don’t put your health and comfort on the back burner anymore!

These are actual quotes from a few of my patients that started pelvic health PT in January...

When it comes to pelvic floor dysfunction, you're definitely not alone and there's no such thing as TMI. Believe me, I've heard it all and I can help. 👍

Zia Physio is here for you!

Cycling Do's and Dont's.

With the increased number of cyclists and Pelotoners since the pandemic began, I've seen more and more pelvic floor issues.

Pelvic organ prolapse, nerve compression, erectile dysfunction, pain and numbness in the saddle area, and ge***al arousal disorders are some of the issues present among avid and recreational cyclists and are generally related to poor pressure distribution in the saddle.

Try these few tips, along with raising your handlebars and getting up/out of the saddle during your rides, to keep your pelvic floor happy and healthy!

Disclaimer: If education based around vaginas, anuses, perineums, s*xual activity, vaginal dilators, pelvic organ prolapse, urinary incontinence, f***l incontinence, constipation, vaginal deliveries, Cesarean deliveries, obstetric a**l sphincter injuries...you catch my drift...offends you, please look the other way. The Zia Physio page is not the page for you, I can promise that.

For those who recognize there are issues that develop in our most sensitive and intimate areas (for 1 in 4 women!), I appreciate you and your support. These concerns are not discussed enough, and I intend to change that and help as many women as I can.

Happy holidays and kindest regards. ❤️

If all you want for Christmas is pain free tampon use, gyn exams, or s*x, then maybe!

This is not a s*x toy friends. But, your business is your business...😂 This device is called a vaginal trainer in the pelvic health physical therapy world and comes in many sizes.

If insertion of a finger, p***s, s*x toy, speculum, tampon, etc. is painful or even impossible, it generally has to do with overactive pelvic floor muscles. This trainer is not meant to stretch your vagina...instead, it helps "re-train" the muscles to relax, elongate, lengthen, etc. when something is inserted or moving in and out of the vaginal ca**l. What's more, it can be useful for minimizing the fear associated with vaginal pe*******on.

Pain and fear associated with these activities can be addressed with pelvic health physical therapy and most likely some work with a vaginal trainer like this one.

Zia Physio is here for you this Christmas and always!

Here I am, with my good friend Erik, graduating from PT school.

You can call me Dr. Sara Black as I stand with Dr. Jill Biden. 🙌

I was just chatting with a patient about the advice she received as she was leaving the hospital after delivery. In her case, as is the case with A LOT of postpartum women, this was the last thing she needed to do!

Oftentimes, the only pelvic floor advice we receive is to "Do your Kegels."

BUT! If you have overactive, tight, or shortened pelvic floor muscles, Kegels may actually worsen symptoms and are not appropriate. Always, always, always...length before strength. When, and if, strengthening is appropriate, you need to make sure you're doing those Kegels correctly.

Reach out to a pelvic health PT if you have concerns related to Kegel advice - we're here for you!

Yes, that's right!

BUT there are certain positions that will help your core function better and keep you symptom-free. Generally, sitting isn't one of them.

Your body is made to move and sitting most of the day is not going to be great for your health or for your body.

Here's my advice as you head into another work week...Move often and keep moving!

1. Wear supportive running shoes to reduce impact forces on the ground. Consider visiting or in the DMV area to find the right pair for you.
2. Move forward! Avoid bobbing up and down and push off using your glutes (t**h muscles) to extend your legs behind you.
3. Consider combining fast running with walking. Intervals, yay! Increasing your sp*ed works your glutes more effectively and that protects your low back and pelvic floor from injury.
4. Tuck your chin slightly and lengthen your neck with a gentle forward lean. This will help you activate your core muscles.
5. Reduce your stride length and take more steps. Keep your hips above your feet to avoid excessive joint loading.
6. Keep arms tucked by your side to help you activate your glutes and core.

Running is an amazing exercise - just make it count! Try to focus on these steps the next time you head out.

Consider being assessed for your running style and technique. can help!

"My back really bothers me after bath time!" 🛁

I hear this all too often from patients...
If you're experiencing mid back or low back pain after giving kiddos a bath, try these strategies and this hip hinge exercise (with a Swiffer stick or broom) to make bath time a little more enjoyable!

Zia Physio is here for you, DC!

This is what socially-distanced personal training looks like with ! 💪🏼🏋🏼‍♀️💪🏼🏋🏼‍♀️

It all depends on your comfort level during the COVID-19 crisis, and there's no need to stop working toward your fitness goals.

Whether it's focusing on postpartum muscular imbalances, losing weight, gaining muscle mass, returning to your sport...you name it, we can work together to make it happen...AND we'll have fun doing it 😉

Visit www.ziaphysio.com for more info on wellness services or DM me.

A testimonial from a patient who benefitted from postpartum physical therapy services ❤

If you're having any postpartum difficulties, OR even if you're feeling great and ready to start exercising again, reach out to see if can help!

Visit www.ziaphysio.com to learn more about the postpartum care package.

Great news! Zia Physio is accepting new patients for August.

We can work together to enhance healthy patterns through guided movement and awareness. It is all about YOU and what's most important to you.

You will gain a better understanding of the root of your concerns and will have the tools to prevent future dysfunction.

Let's get at it! 😊 Visit www.ziaphysio com for more information.

New evidence from ACOG suggests that aerobic🏃🏼‍♀️ & strength conditioning 🏋🏼‍♀️ exercises should be encouraged before, during, and after pregnancy!

Exercise is beneficial for most women during pregnancy and postpartum for myriad reasons, a few being:
⬆️ Vaginal deliveries
⬇️ Excessive gestational weight gain
⬇️ Gestational diabetes mellitus
⬇️ Gestational hypertensive disorders
⬇️ Preterm births
⬇️ Cesarean births
⬆️ APGAR scores

The eventual goal: moderate-intensity exercise for at least 20-30 minutes per day on most or all days of the week.

**ACOG also recommends a thorough clinical evaluation before developing an exercise program to make sure you do not have a medical reason to avoid exercise.**

If you are interested in developing a prenatal and/or postpartum exercise program, let's do it together! Zia Physio is here for you.

Let Zia Physio help you and your partner through your special transition!🤰--->🤱

Together, we can focus on pelvic floor function, DRA, vaginal wall integrity, scar healing, breastfeeding & baby lifting/carrying positions, safe return to activities and exercise, and more.

ALSO, meeting before you deliver can be beneficial! We discuss everything you need to know about your core, birth positioning options, prenatal preparation, manual therapy techniques, and appropriate exercises for improved postpartum recovery.

Check out www.ziaphysio.com for more details!

Photocred: kindermusik.com

Chronic pelvic pain is a complex syndrome leading to musculoskeletal and myofascial disorders as well as s*xual dysfunction.

Because of its complexity, clinicians often prescribe medication and surgical intervention to correct or alleviate these symptoms. Unfortunately, a lot of women are left with insufficient results and no change in symptoms...I've seen this all too often. 😡

Pelvic floor muscle dysfunction can significantly contribute to chronic pelvic pain and s*xual dysfunction and this is where PT fits in!

PT is such an underutilized resource in these instances; however, PTs can contribute to a multidisciplinary assessment and treatment and help women with these health concerns.

Please let help; reach out if this speaks to your concerns and tag a friend who may benefit as well!

Photocred:centerfordigestivediseases.com

Zia Physio strives to help ladies get back to what they love doing during any stage of life! Together, we focus on helping you find solutions that allow you to get back to what’s important to you, symptom-free. Interested in learning more? Check out ziaphysio.com, and if you’re in Virginia, feel free to set up a complimentary phone consult today!

Hello all! My name is Sara Black and I'm a pelvic health physical therapist in the Northern Virginia area. I love working with women of all ages to treat pelvic floor dysfunction, pregnancy-related concerns, and postpartum musculoskeletal issues within the comfort of their own homes. I'm so happy to announce the start of my company Zia Physiotherapy! I'm grateful for all of the support and guidance I've received along the way, and I'm excited for this new chapter! Please feel free to check out my website ziaphysio.com for more information.

Zia Physiotherapy updated their phone number.

Zia Physiotherapy updated their phone number.

Zia Physiotherapy updated their website address.

Zia Physiotherapy updated their website address.