Phitkit Resources, you are not alone

You soon realise after becoming a mum, that there is a huge amount of resources to tap into. However, the answer is often hidden within the information overload that appears on the net. Here are a few issues that affect most women after having kids, and a few straightforward ideas for helping sort them out. Don't wait and say "another day I will look into that", the answer could be very simple.

NOT A MUM - we have you covered too! 

Here you'll also find info on all things 'body', wellbeing references and recommendations, general mobility matters and tools to help keep you body supple, flexible and in tip top shape.   

Returning To Sports and Exercise Post Birth

Participating in sport, running or other high-impact activities early after childbirth may actually reduce pelvic floor muscle strength and cause long-term bladder and bowel problems or pelvic organ prolapse. You can minimise the risk of these developing with some careful precautions. 

Pelvic Floor First provide a postnatal exercise guideline Learn More - Fact Sheet

Pelvic Floor

If you are like me, before pregnancy I really didn't know a lot about me pelvic floor, let alone how to find my pelvic floor muscles.  

So if you're asking, "How can I find my pelvic floor muscles?"  You'll find this guide by Pelvic Floor First helpful Pelvic Floor 

Pregnancy and childbirth can have a lasting effect on your pelvic floor muscle fitness. It is therefore, important to look after your pelvic floor muscles during this exciting yet busy time of your life. Before starting any exercise, it is important that you are sure that your body is 'ready', especially your pelvic floor muscles.  

Learn more here: Postnatal Exercise Guidelines 


Incontinence

Incontinence - Seek professional help when you have bladder or bowel control problems with symptoms such as:

  • needing to urgently or frequently go to the toilet to pass urine or bowel motions
  • accidental leakage of urine, bowel motions or wind
  • difficulty emptying your bladder or bowel
  • vaginal heaviness or a bulge, or
  • pain in the bladder, bowel or in your back near the pelvic floor area when exercising the pelvic floor or during intercourse.

Continence and women's health or pelvic floor physiotherapists specialise in pelvic floor muscle exercises. They can assess your pelvic floor function and tailor an exercise program to meet your specific needs. They can also prescribe other treatment options such as biofeedback and discuss relevant lifestyle factors with you.

For a list of continence and women's health or pelvic floor physiotherapists, visit the Australian Physiotherapy Association or call the National Continence Helpline on 1800 33 00 66. 

There is a great team of Women's Health Physio's at Mercy Physiotherapy and Mount Lawley situated within the St John Of God Hospital - Mount Lawley. 

9 Reasons To See Your Women’s Health Physiotherapy

During the postnatal period a Women’s Health Physiotherapy can assess and treat the following conditions:

  • Breastfeeding conditions – including blocked ducts and mastitis
  • Back pain and pelvic girdle pain (pubic symphysis pain, coccyx pain, rib pain, sacroiliac joint pain and sciatic pain)
  • Postnatal related wrist conditions – including Carpal Tunnel Syndrome and
  • Post birth complications – including haemorrhoids, perineal/pelvic floor trauma, coccyx pain
  • 6 week postnatal assessment
  • Assessing diastasis recti separation
  • Assessing pelvic floor strength and endurance
  • Assessing any urinary incontinence
  • Assessing any concerns on prolapse

Returning To Sports and Exercise Post Birth

Participating in sport, running or other high-impact activities early after childbirth may actually reduce pelvic floor muscle strength and cause long-term bladder and bowel problems or pelvic organ prolapse. You can minimise the risk of these developing with some careful precautions. 

Learn More - Fact Sheet


Parenting

WA Early Parenting Support - NGALA is a provider of Early Parenting and Early Childhood services with a passion for supporting and guiding families and young children through the journey of parenting.


Post-Natal Depression - Having a baby can be an exciting time, full of intense emotions. Some emotions may be good while others can be more challenging.   Post-natal depression is real; it affects around 20% of new mothers and around 10% of new DADS!  It is the most common psychological complication of childbirth, and impacts on not only the woman but her partner, the baby, other children, extended family and friends. 


Working Mothers release the guilt and start moving. Here is a great article to motivate those juggling part-time work and motherhood, and those keen to jump back into the workforce. Whichever category you fall into, a smidgen of confidence in yourself and a big dose of flexibility help.


mums n bubs exercise and play

Time Poor Mothers - grab your little one, try out a free class and never look back. We all have time for taking the kids to the park, rework your schedule ever so slightly and exercise while the kids play.


Stretching and Mobility

Trigger Points for Calf Muscles and a few tools to help improve mobility, stretch and manipulate  tight and/or painful calf muscles. 

I recommend Chris Dodd - Elite Range Physiotherapy - 08 9486 8653

http://www.eliterangephysiotherapy.com.au/staff.html

Nutrition & Lifestyle

 

Australian Dietary Guidelines

Advice about the amount and kinds of foods that we need to eat for health and wellbeing.

See this 'Healthy Eating For Adults - Eat For Health and Wellbeing Brochure

LiveLighter

LiveLighter is a program developed in Western Australia which aims to encourage Australian adults to lead healthier lifestyles - to make changes to what they eat and drink, and to be more active.

We want to help people understand why they need to take action and what simple changes they can make in order to 'LiveLighter'.

Measure Your Waist

Your waist measurement compares closely with your body mass index (BMI), and is often seen as a better way of checking your risk of developing a chronic disease.

Measuring your waist circumference is a simple check to tell how much body fat you have and where it is placed around your body.  Where your fat is located can be an important sign of your risk of developing an ongoing health problem.

Regardless of your height or build, for most adults a waist measurement of greater than 94cm for men and 80cm for women is an indicator of the level of internal fat deposits which coat the heart, kidneys, liver and pancreas, and increase the risk of chronic disease.

 

Abdominal Separation

Back Pain

Core Strength

Mummy Tummy

Pregnancy Exercise

Breastfeeding