Helen Keeble Pelvic & Women’S Health Physiotherapy

Couldn’t recommend this podcast enough, all women’s health issues discussed by experts in the field aimed at the general public. What’s not to love about that?! ☺️ #knowledgeispower

It’s official! I am now also a certified level one crossfit trainer! 🥂 (go me! 😆) - Don’t worry, I won’t be leaving my day job though ☺️ - But this is another string to add to my bow and ive gained more in-depth knowledge to help get all my ladies fighting fit again 💪🏽... - I’m so excited!! - #crossfit #functionalfitness #womenshealthphysiotherapy #ifyoudontblowyourowntrumpetwhowill #strongwomen #strongpelvicfloors #empoweringwomen
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🧐 Do you have a persistent diastisis?
🧐 Have you had the co-ordination of your abdominal muscles checked? - this is a key step in diastisis recovery.
—————————————-< br>... A rectus abdominis diastisis or ‘tummy gap’ is when the thick tendon down the centre of the abdominal wall (called the linea alba - labelled 1. in 2nd pic) thins and stretches. (Often seen due to pregnancy but also in high level athletes and people with excessive belly fat). In most cases it’s not actually a true ‘gap’ that you can feel/see but the relative difference in tension between the linea alba and the abdominal muscle either side.
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There are 4 layers of muscle to the abdominal wall and they all connect into/influence the linea alba (see 3rd pic). Therefore it is crucial that these 4 muscles are working well together for the linea alba and therefore the diastisis to recover. This can be done by a specialist physiotherapist who has experience in treating diastisis’.
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One way to begin to assess if your abdominal muscles are balanced is to check the angle that your ribs make at the front of your ribcage (the infra-sternal angle), shown in red on pics 4 & 5. This angle should be at about 90degrees when you are at rest or moving in the sagittal plane eg a sit up. If it is wider or narrower than this, it can indicate dominance of the internal or external oblique.
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#itseasierthanyouthink #yougotthis #diastisis #knowledgeispower #womenshealthphysio #commonbutnotnormal #empoweringwomen #easywhenyouknowhow #mindthegap
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‪Great article highlighting the importance & link between mental health & pelvic pain - meditation can be helpful for all pelvic pain conditions in men & women

Are you looking after your feet? 🤔
Did you know that feet (along with the thoracic spine) are the second most common body area I work on when treating the pelvis and pelvic floor problems??
Our feet are the first point of contact that our kinetic chain makes with the floor. The posture and mechanics of our feet can therefore alter the posture and mechanics of the pelvis and it’s surrounding musculature.
... My top tips for happy feet: -walk and stand with your feet straight (don’t let them turn out) -stretch your calf muscles for one minute each daily -get your toes moving! Practise opening and closing, lifting them one by one, picking things up with them -choose ideal footwear; there should be enough room to spread your toes, no heel and stays on your foot even if you shake your foot around
#happyfeet #itsallconnected #checkyourselfbeforeyouwreckyourself #holisticcare #fromtoptotoes #pelvichealthphysiotherapy #bunionsbegone
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Interesting read about prolapse symptoms

‪ Article summarising one of the many benefits of massaging the diaphragm! ‬
‪All of my clients will already know how much I educate them about & work on their diaphragm, usually within our first session ☺️
It’s one of my favourite muscles infact! 🤓‬ ‪
... Did you know, as well as reducing low back pain, other benefits that I’ve witnessed working on the diaphragm can give you include; -more efficient digestion (less bloating, less constipation) -reversed fight/flight/freeze (the stress) response -improved whole body circulation (warmer fingers and toes) -better regulated intra-abdominal pressure (less reflux/heartburn, lower prolapse symptoms) -more robust core (improved diastisis, improved co-ordination of core cylinder) -stronger pelvic floor (improved flexibility, lower incontinence)
#betterdiaphragmsforeveryone #breathe #womenshealthphysio #smartrehab #startwiththebasics #itseasierthanyouthink
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This man right here is my exercise hero! @andymct10 only went and rowed for 36hrs!! 🤭
All in aid of the charity @mndoddie5
To donate to this worthy cause please head to https://www.mydonate.bt.com/fundraisers/a ndymctaggart1
... #somemanforoneman
CrossFit Shapesmiths
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Never underestimate the importance of nutrition when recovering from having a baby! So crucial!

Always so refreshing and an honour to meet with like minded, down to earth, passionate women’s health providers, especially those who love empowering women as much as I do 😍
Mums to be, new mums and not so new mums alike, if you’re in/around Barnes, head over to www.themummycoach.co.uk for any post-natal doula and exercise/personal training needs, I couldn’t recommend the lovely Elizabeth enough 💪🏽 The Mummy Coach
#collaborativecare... #teamworkmakesthedreamwork #strongwomen #womenshealthphysio #personaltraining #strengthtraining #chooseyourtrainerwisely #womenwholift🏋🏽‍♀️ #fitmummas
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Look no further for a brilliant night out this Saturday (23rd June)
See the brilliant Elaine Miller do parts of her Edinburgh Fringe show before everyone else and all for such a worthy cause!

I love being able to get people better 🧡

Diastasis Recti (aka ‘tummy gap’)
There are many things you can do to promote the recovery of your abdominal wall after a pregnancy. Here are my 5 top tips:
-Don’t panic! - 100% of pregnancies will result in a diastasis, it is normal during pregnancy & in the weeks after having had your baby.
... -Time - most natural recovery takes place in the first 8 wks after having had your baby so during this time ensure you are eating well and not straining your tummy muscles too much
-Pelvic floor squeezes (kegals) - done correctly will begin to rehabilitate your tummy in the right way
-Measure the gap’s depth (not width!) - this gives a better indication on how well your abdominal wall is recovering and functioning
-Move - those that complete gentle (appropriate to you as an individual) aerobic exercise have stronger and better recovered tummy muscles
If you are in doubt about anything at all or your tummy is not recovering, book in to see an experienced women’s or pelvic health physio who will be able to help you ☺️
#womenshealthphysio #postnatalMOT #mummyMOT #loveyourself #diastasisrecti
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‪‘Weightlifting could be as effective as taking antidepressants’ - & its great for bone health & your metabolism! Body weight exercises are an effective substitute for gym weightlifting so there’s something for everyone! 💪🏽 🏋🏽‍♀️ ‬

‪1st rule of Post-Natal club is; you don’t talk about Post-Natal club....WRONG! 😁‬
‪Finally, change is coming for standards in Post-Natal Care 🙌🏽 couldn’t be happier to read this
‪full article: https://www.acog.org/…/Committe…/Opti mizing-Postpartum-Care…

‪Another wknd, another city 😆 En route to Galway & looking forward to the 2nd National Meeting in Women’s and Men’s Health & Continence by POGP Ireland 🇮🇪 ‬ ‪#secondhomeland‬ ‪#mixingbusinesswithpleasure‬ ‪#uptodate‬

I have been preaching this to my ladies for years! Say no to ‘cleaning’ products for down below, they really are not necessary!

Pregnant ladies, keep moving!! And if you can’t keep moving or get moving, see someone who can help you achieve your goals! It is so important. Oh, and don’t forget your pelvic floors ☺️ #fitmums #pregnancy #strongwomen #womenshealthphysiotherapy