As a Performance Specialist at Activcore, I frequently get questions from my clients about bone density and ways to improve it (or at least maintain it). Building strong, healthy bones is essential for overall well-being and longevity. While traditional weightlifting has long been associated with bone-building benefits, Kettlebell training offers a dynamic and effective alternative.

Have you been told you have a diastasis recti? Have you tried some DIY treatments but haven't been able to improve it? As a pelvic health physical therapist, there are several professional treatment options that I recommend: physical therapy, laser therapy, functional neurology, gut health, hypnosis, and/or abdominoplasty surgery (if necessary).

Every Tuesday at noon from May 16th to June 13th, I will be teaching a one-hour postpartum recovery class in Denver, Colorado that includes both education and exercise. This class is made for birthing persons ranging from 1-week postpartum to 5-years postpartum! I will cover topics like pelvic floor healing, leaking, prolapse, painful sex, diastasis recti, constipation, and much more.

In my last blog, I talked about the importance of cross training to prevent injury. Now I would like to talk about two additional factors for improving exercise performance and preventing injury: sleep and hydration. ‍“Get 8 hours of sleep a night!” and “Make sure you are drinking enough water!” are phrases we probably hear more often than we can count. Yes, these are important habits to build and maintain for our overall health, but let’s talk about WHY they are so important.

As a pelvic floor physical therapist, I get this question a lot. Although diastasis recti abdominis (DRA) can affect anyone, I see it most often in clients who are pregnant or have been pregnant. Unfortunately, I hear so many women telling me that their health care provider told them the only way to treat a DRA is through surgery. I’m here to bust that myth.

I would like to talk about a topic that's not always easy to talk about, but is so very important. Dyspareunia or painful sex is something that many women experience. Although it's not something that we just have to put up with. And no, just drinking a glass of wine and trying to relax is NOT the answer. There are things you can do to address the problem. One of the most helpful things is pelvic floor physical therapy.

The average age of onset of menopause is 51 years old. Perimenopause begins in the 40s and continues into the late 50s. Menopause occurs when the menstrual cycle ends permanently due to the decrease in ovarian oocytes as a natural result of the aging process. Given that the pelvic floor tissues are extremely androgen receptive and are a part of the reproductive system, a change in hormonal levels undoubtedly has an effect on these tissues.

If you’ve recently been diagnosed with Polycystic Ovarian Syndrome (PCOS), you probably have many questions that your doctor didn't have time to answer during your 15 minute appointment. So let's start with the most obvious question: What is it? PCOS is a common endocrine disorder that affects 1 in 10 reproductive-aged women. Some common sign and symptoms of PCOS include missed or irregular periods, excess bodily hair, acne, weight gain, infertility and pelvic pain.

So you had a baby and are now having bouts of incontinence. Or maybe you’ve always had pain during sexual intercourse but didn’t realize this was abnormal. Or you’ve had chronic low back pain that hasn't resolved from traditional PT. Pelvic floor dysfunction affects people of all ages and genders and can have a significant impact on the quality of your life. Typically it leads to issues that are uncomfortable and sometimes embarrassing.

A pelvic floor internal exam is a type of physical examination that is performed by a pelvic floor physical therapist to assess the function and health of your pelvic floor muscles. This exam is conducted in a private, comfortable setting and is performed with your informed consent. Typically it involves insertion of a gloved finger into the vagina or rectum to feel the strength, tone, and coordination of the pelvic floor muscles.