Natasha Tétreault
5941 Jeanne D'arc Blvd K1C 2N1 Orleans, ON, Canada

When we think of the core, we often think of one particular group of muscles - the abdominals. Our bodies were not created to use only one muscle or one group of muscles at a time though. So it would make more sense to think of the core as a team of muscle groups - the abdominals, the back muscles, the pelvic floor, the diaphragm and the glutes. To get the most out of your core workouts, make sure you engage all parts of the core. Often the weakest link is the pelvic floor. B...y contracting your pelvic floor, you are encouraging all of your core muscles to participate in the exercise. This is especially important if you have pelvic organ prolapse (descended uterus or bladder for example) or Diastasis rectus (separation of the abdominal muscles). If you get back pain or leaks when doing certain core exercises, try contracting your pelvic floor when you do them and see how it changes your symptoms. Not sure if you're connecting to your pelvic floor properly or there is no change in your symptoms? Get in touch and we will determine what the next best step is for you!

Such a great initiative, right here in our own city!

Challenge yourself to do as many of these self-care challenges as you can over the next month. The current public health crisis has mande mental health struggles much more prominent. If you need help, please reach out to someone you trust or contact your local crisis line. #BellLetsTalk

MENTAL HEALTH . As much as I advocate looking after your physical health, it’s also essential that you look after your mental health as well Especially you fe...llas with all ya machoism and reluctance to talk about this stuff Especially after this shit show of a year and especially at this time of year So do a quick self check of your mental health now using this simple traffic light system to help recognise if you’ve got things under control! And please go and talk to someone before things get to bad! Remember that it’s ok to admit NOT being ok! It’s not weakness, it’s not failure! It’s life, and it’s something I have had to admit myself this year! And from my own experience I will say that no matter how bad things are, they will always feel better after talking to someone If you don’t have someone you can talk to, then call the Samaritans any time on 116 123 (UK) And keep an eye on others as well and reach out now and then if you think you see the signs of stress, anxiety, panic, or hopelessness! Look after yourselves and each other! #Physio #physiotherapist #physiotherapy #physicaltherapy #sportsphysio #sportsphysiotherapy #trainer #personaltrainer #coach #strengthcoach #osteopath #osteopathy #chiropractic #chiropractor #sportstherapy #sportstherapist #rehab #therapy #myotherapy #kinesiotherapy #exercisephysiology #exercisephysiologist #dptstudent #shouldercomplex #cantgowronggettingstrong #respectthesteps #bekind #MentalHealth #oknottobeok

Pelvic health and mental health - How they intersect

"An ounce of prevention is worth a pound of cure." - Benjamin Franklin Many of our medical appointments are preventative in nature: Dentist - at least once a year... Family doctor - annual physical and bloodwork Optometrist - once a year Pap test - every 2-3 years Why not do the same for your pelvic floor? I know what you're thinking... Wouldn't my annual physical be enough to pick up any pelvic floor issues? While an annual physical may involve an internal pelvic exam, your doctor likely doesn't spend that time assessing the muscles of your pelvic floor. For the most part, your doctor is looking for evidence of infection or sources of pain or discomfort. However if you don't report any issues to your doctor, then he or she won't go looking for something that might not be there. Sometimes with pelvic floor issues, there are no symptoms at first but they progress over time. A trained pelvic health physio can detect potential issues before they cause symptoms. Wouldn't it be nice to have that peace of mind every year that your pelvic floor is strong and coordinated and leaks are less likely to occur? Book your annual pelvic floor checkup today!

Self-care and mental health are in the spotlight these days thanks to the current public health situation. Personally, I think the pandemic has been a bit of a blessing in disguise in terms of forcing people to slow down and making it less taboo to talk about our struggles. I don't want to minimize the very real difficulties facing people who have lost jobs, childcare, etc but I try to see the silver linings in challenges. Developping a growth mindset can be a significant step toward improved mental health and, at least to me, is a great form of self-care. What better wayis there to take care of yourself than to set and achieve goals that will make you a better person? What is one thing you can do today that your future self will thank you for?

I love hearing my clients' success stories! I recently saw one of my clients for her first post-partum check up. She was telling me about how her labour and delivery went and her story perfectly described why I always encourage pregnant mamas to see a pelvic floor physio before birth as she had. Contractions had kind of stalled, baby was in mild distress and was not fully engaged in the birth canal yet. The birth team was weighing their options with the parents and the possib...ility of c-section came up. Mom was feeling the need to push though, so the nurse agreed to let her try. The nurse was impressed by how well Mom was pushing that she let her continue... This amazing mama was able to push baby down into the birth canal without much help from her stalled contractions and avoided an emergency c-section. Did her prenatal physio appointments alone prevent the emergency c-section? Probably not. But this mama went into the delivery room armed with the information, skills and empowerment she needed to advocate for herself. And that is my number one goal when I see mamas prenatally.

Kegels... We've all heard of them, but do we all know how to do them? (Spoiler alert: probably not!) A Kegel is simply a pelvic floor muscle contraction - if you've ever tried to stop the flow of urine on the toilet or hold in gas, then you've done a Kegel. The problem is we often get other muscles on board that aren't really helpful (think squeezing your glutes, crossing your legs tightly, etc). If you feel a bunch of other muscles in your legs, hips or abdomne clenching, od...ds are you aren't quite doing a Kegel effectively. But the good news is, it can be learned! Pay attention to where you feel the contraction - it should feel like picking up a marble with your vulva, like you are closing and lifting your vagina. Then, make sure you let the contraction go completely before starting again. While it is important to be able to contract your pelvic floor muscles with good strength, it is just as important to be able to relax them on demand. Having trouble feeling what is going on when you try to Kegel? Unsure if you are completely relaxing? Send me a message, I can help!

3 things you can do to take care of your mental health