Ashley Duguid, Pelvic Health Physiotherapist
Evidence Sport and Spine- South, 7 mahogany plaza SE #110 T3M 2P8 Calgary, AB, Canada

Diaphragmatic breathing (DB) is so important for our nervous system and our pelvic floor function. This is a great video demonstrating proper DB. Most people breathe more into the upper lungs and neck. Take a minute and pay attention to where the movement occurs when you take a deep breath.

BUTTERFLY STRETCH FOR PELVIC GIRDLE PAIN Short and tight muscles can cause functional issues and exacerbate pelvic girdle pain. It is important to stretch ...the muscles around the pelvis throughout pregnancy to prevent joint compression We have chosen this stretch that is commonly recommended to our pregnant patients that suffer with PGP. As most of us sit for long periods throughout our day, we are focusing on the hip flexor on the front of the pelvis and the adductor muscle group in the inner thigh. get yourself in a comfortable position and move slowly into the stretch. Once you feel a comfortable stretch hold for at least 30-60 seconds, focusing on relaxation and deep breathing. It is always important that we never feel a painful sensation while performing stretches when stretching, if you find one side is tighter than the other, hold the tight side 60 seconds longer than the other side to promote symmetry around the pelvis Stay tuned for one more stretch coming your way this week to help with PGP and let us know if you try them! #yycmoms #yyc #pgp #pelvichealth #pelvicpain #momentumhealth #yycmahogany #physio #chiro #massage #prenatal #selfcare #stretch

PELVIC SYMMETRY Pelvic asymmetry is common in the general population but is particularly troublesome during pregnancy. Pelvic imbalance often occurs because... one of the sides of the pelvis is either tilted up or down. This can cause tension in the muscles in the front of the pelvis and a weakness in the muscles in the back, leading to pelvic girdle pain (PGP). Asymmetry of the pelvis can occur for many reasons, like a fall or injury. But, more commonly, it is due to the asymmetrical positions we hold throughout our day, like our sleeping and sitting positions. Sleeping on your side is important, but try to keep the hips symmetrical by placing a pillow or two in between the knees. Avoid sitting for long periods with the legs crossed, especially if one is always over the other. Sitting with both feet on the ground with knees and hips at a 90 degree angle is optimal for pelvic balance. Getting a chiropractic adjustment can help align the spine and bring the pelvis back into balance and reduce pain. Join us next week for examples of some stretches and strength exercises that can be used to reduce PGP and promote pelvic symmetry. 1: Twisted pelvis vs. Neutral Pelvis 2: Poor sleep posture vs. Good Sleep Posture 3: Chiropractic Adjustment Photo #yyc #yycmoms #prenatal #pelvichealth #pelvichealthawareness #yycphysio #yycchiro #yycfit #yychealth #mahoganyyyc #physio #chiro #momentumhealth

Posture correction and awareness can make a huge diffenrence throughout pregnancy. Here are some tips to help keep that posture in line. Next week we will feature some stretches and exercises to help prevent pelvic girdle pain (PGP).

PELVIC PAIN: A MINI SERIES This ones for you, mommas! For the next two weeks of November we will be featuring a special series on pelvic girdle pain, a c...ommon pregnancy related condition Our pelvic floor physiotherapist, Ashley, and our prenatal and pediatric chiropractor, Dr. Marlee, will explain the cause, mechanics and some helpful advice for this condition. Stay tuned to this feed for exercises as well as information to assist you from home We will also be doing a product give-away to help even more with pelvic exercises! More information to come on that this week. If you’re interested in booking an assessment with either Ashley or Dr. Marlee, please call our office soon as they are both very busy and booking into December currently! 403-454-8460 #pelvicpain #physo #chiro #yyc #yychealth #yycfit #pregnancy #prenatalexercises #postnatal #lifeinmahogany #mahoganyyyc

Another breastfeeding information session will be held on November 5th from 7-8:30pm Join in to feel more prepared for your upcoming breastfeeding journey! You... will learn tips for latching your baby, how to tell if your baby is getting enough, learn all about antenatal hand expression and so much more! These sessions are interactive and allow for the opportunity to ask questions to a certified lactation consultant. $25/person (includes antenatal hand expression supplies) This is an in-studio session and spots are very limited to allow for physical distancing. Registration through: www.momoyoga.com/imstamyoga (Photo shared with permission) #breastfeeding #breastfeedingsession #breastfeedinginformation #baby #11dayoldgrandbaby #breastfeedingsupport #birthprep #antenatalhandexpression #community #legacycalgary #babysbreathprenatalyoga

This #SexualHealthAwarenessMonth, we thought it was important to get back to basics to talk anatomy and all things related to the vulva. . Di...d you know that 73% of women don't know what a vulva is, and often mix it up with vagina. The vulva is actually the correct term for the genitals on the outside of the body, while the vagina is inside the body and connects the vulva to the uterus and cervix. . We believe it is SO important for people to understand their own anatomy so they can feel connected to their bodies, feel sexually empowered, and be their best advocates for their own health. . If you haven't before, we highly recommend taking a pocket mirror and giving yourself a look down there! Don't be shy. Get to know yourself intimately. This is a good exercise to practice regularly to monitor any change of your vulva. . Some top tips for vulvar care: - Water is sufficient to keep the vulva clean. - Avoid soaps and other feminine products such as deodorants, sprays, douches, and powders, which can irritate the urethra and vulva. - Wipe from front to back while urinating and after a bowel movement. - Treat your vulva with the love and care it deserves. . #sexualhealthawarenessmonth #sexualhealth #sexualhealthawareness #vulva #vagina #anatomy #anatomy101 #vulvaanatomy #pelvichealth #pelvichealthsolutions #phs #phs2020 #lifelonglearners @laurameihofer See more

Painful sex is something that has become normalized as a common experience - almost a rite of passage. This Pelvic Pain Awareness Month, we're here to debunk th...is myth and let you know that pain with sex is NOT normal. . If you are experiencing pain during sex (or are unable to tolerate any penetration), you could have overactive/hypertonic pelvic floor muscles that may be causing these distressing symptoms. . Some of the pelvic health conditions that contribute to painful sex are: - Vaginismus - Dyspareunia - Vulvodynia - Endometriosis - Menopause . Consider our pelvic health physiotherapist locator to find someone in your area who can take a biopsychosocial approach to your condition and provide effective treatment methods. . You are not alone. It's not all in your head. Your pain is real. Your pain is valid. . #pelvicpainawarenessmonth #pelvicpainawareness #pelvicpain #pelvichealth #pelvichealthsolutions #phs #phs2020 #pelvichealthawareness #painwithsex #painfulsex #lifelonglearners #internationalpelvicpainsociety #painwithsexisnotnormal #painfulsexisnotnormal See more

Happy Mother’s Day to all you beautiful Mama’s!!!! Stay healthy and happy and have a wonderful day

Evidence Sport and Spine is now open for physio appointments!Evidence Sport and Spine is now open for physio appointments!

In need of pelvic Physio?? I am now available for telehealth appointments. Please message me or call the clinic for more details.In need of pelvic Physio?? I am now available for telehealth appointments. Please message me or call the clinic for more details.

There are a few spots left in next weeks pre-natal talk at Mahogany Medical! Marlee, our pre/post natal chiropractor, will be joining me to discuss pelvic symmetry in prep for delivery. All proceeds are donated to Gems For Gems! Call Momentum Health- Mahogany to reserve your spot https://facebook.com/events/s/pelvic-health-for-new-moms/172965994012753/?ti=icl