Hudson Valley Physical Therapy, Specialists in Pelvic Health PT

#tailbone or #coccyx pain can be a literal pain in the butt Did you recently deliver a baby? You may notice that your tailbone is quite tender. You may have difficulty sitting?... Postpartum tailbone pain is quite common especially after a difficult labor where forceps or vacuum were used This pain can be quite persistent and nagging but there’s a lot you can do about it Seek out the help of your trusty pelvic floor physical therapist ...and in the meantime, try out some sitting modifications and stretches

An oldie but goodie from last year There’s a reason why guidance and progression back into exercise following #cesareanbirth is so essential You may only see a little scar on the surface but so much change has happened under the surface... This is a major surgery You deserve that time to heal What questions do you have about cesarean recovery? Let us know in the comments below And stay tuned for recovery tips for cesarean birth as well as guidance on exercise #prenatal #postpartum #health #wellness #baby

March 31st is #internationaltransgenderdayofvisibility On this day we celebrate the accomplishments of transgender and gender nonconforming people but recognize that much work is yet to be done At Hudson Valley PT, we are trained and ready address the pelvic health needs of all individuals ... #physicaltherapy #health #wellness #physiotherapy

We all know #sleep is important, but even more so if you suffer from chronic pain A 2020 article titled Self-management strategies to consider to combat endometriosis symptoms during the COVID-19 pandemic highlighted the importance of sleep quality in the self- management of endometriosis A small trial looked at melatonin which improved sleep quality in individuals with endometriosis which improved pain levels... Now the big question...how do you get better sleep? Much easier said than done Try these few tips to get started * screens off, try shutting off all screens (including your phone) at least one hour before bed *turn down the heat, cooler temperatures are generally better for sleep *eat dinner a few hours before bed, going to bed full and digesting may make it hard to fall asleep *disclaimer- speak to a medical professional before adding any supplements into your diet #endometriosis #health #wellness #pain #womenshealth #prenatal #postpartum Leonardi, M., Horne, A.W., Vincent, K., Sinclair, J., Sherman, K.A., Cocoa, D., Condous, G., Johnson, N.P. & Armour, M. (2020). Self-management strategies to consider to combat endometriosis symptoms during the COVID-19 pandemic. Human reproduction open. 2020(2) Schwertner, A., Conceição Dos Santos, C. C.; Costa, G. D., Deitos, A., de Souza, A., de Souza, I.C., Torres, I.L., da Cunha Filho, J.S., & Camus, W. (2013). Efficacy of melatonin in the treatment of endometriosis: a phase II, randomized, double blind, placebo-controlled trial. Pain. 154(6). 874-881.

You don’t just have to do your kegels (really pronounced Kay-gels) on your back! In fact, variety is key. We don’t live our lives laying flat on our backs so train for that variety. Also, our pelvic floor doesn’t just work alone! We need all those supporting muscles to do their job as well ... Already practice yoga? Try adding a kegel into these poses for a challenge Remember to always contract on the exhale and when you’re ready to relax, let go on the inhale Want more? Check out our core and pelvic floor strengthening yoga class up now on our website. Link in bio How do you sneak your kegels in every day? Let us know in the comments #pelvicfloor #pelvicpt #yoga #prenatal #postpartum #namaste #menshealth #womenshealth #prolapse #incontinence

To all our social media friends out there May you and your loved ones have a safe, healthy, and peaceful holiday today

We can’t say it enough but #kegels are not the answer to everything In fact, traditional kegels may be making your pelvic pain issues worse A healthy pelvic floor needs ... 1 strength 2 MOBILITY 3 and coordination If you experience pelvic pain with: #endometriosis #prostatitis #dyspareunia #IC or painful bladder syndrome #vaginismis or vulvodynia And the list goes on You may have too much pelvic floor muscle tension If you kegel, you’re shortening an already short pelvic floor muscle The reverse kegel exercise works on restoring better mobility Also, a proper kegel is not just a squeeze, it’s also about the letting go Oftentimes, we see patients struggle with the letting go part after the contraction The reverse kegel also creates that mind/ body connection to feel the letting go And the reverse kegel isn’t just for pelvic pain.... You can be experiencing: Worsening #prolapse symptoms Incontinence/ leakage Constipation Low back/ hip pain etc. Because your muscles are too short A short muscle is not a very strong muscle In short, I guess this reverse kegel is for EVERYONE Want more moves for pelvic floor mobility? Check out our pelvic floor relaxation videos now 25% off until December 31st Link in bio #yoga #wellness #prenatal #postpartum #menshealth #womenshealth

Foam roller collecting dust? Try these three spots to help improve pelvic floor #mobility 1the adductors... Your inner thighs can hold a ton of tension especially if you suffer from pelvic pain When very first learning to #kegel, I like teach isolation of the pelvic floor The inner thighs also love to help the pelvic floor out when contracting (aka kegels)....which is not the greatest thing when you’re trying to get stronger This area can be very sensitive so roll gently to start 2 The Glutes Just like the inner thighs, the glutes like to kick in and squeeze during kegels...free them up and let your pelvic floor do it’s job Also, tight glutes really can throw off your posture contributing to more pelvic pain, low back pain, and even worsening of #prolapse symptoms 3 The thoracic spine Your thoracic spine/ mid back is in pelvic rehab Your psoas/hip flexors have attachments to it, your ribs, and perhaps most importantly, your diaphragm Thoracic tension creates poor posture, poor breathing and chronically tight hips leading to poor pelvic floor mobility And for those with male genitalia out there, thoracic tension can be playing a pretty big role in testicular pain Dust off that foam roller and give it a try Let us know in the comments your go-to foam rolling spots #health #wellness #pelvicpt #prenatal #postpartum #endometriosis #pelvicpain #prostatitis #menshealth #womenshealth

Take advantage of our Holiday Special - 25% off all virtual wellness classes! These make great holiday gifts or treat yourself! https://hudsonvalleypt.com/health-and-wellness/