Deep Diaphragmatic Breathing With your hands on each side of your lower ribcage, take a deep breath and focus on bringing air all the way down to your hands. Feel your ribs expand as you breathe in (not your chest/belly).…
By Dee Hartmann, PT, DPT, International Speaker, Educator, and Author*To be completed while lying down *The following activities are not meant to substitute for medical or physical therapy care
Cat/Cow Stretch Begin on hands and knees. Inhale into Cat pose by tilting the pelvis forward and arching your spine up like a cat. Exhale into Cow pose by first dropping the tailbone and curving your back. Repeat 10-15x.  …
What is the Pelvic Floor? A group of muscles, ligaments and tissues that support the organs of the pelvis which include the bladder, urethra, and rectum as well as the uterus and vagina for women and prostate for men. What…
What is a Biopsychosocial Approach to Pelvic Health? Traditional healthcare has often relied on a biomedical approach, which focuses primarily on identifying and treating a specific disease, injury, or physical symptom. This approach can be highly effective in many situations,…
Arrive Prepared Do your Research Ahead of Time Review Symptoms & History Record Information Let your Guard Down
Pain Organizations Pelvic Health Organizations Support Groups Canadian Pain Society International Pelvic Pain Society (IPPS) Pain BC Pain Connection Pain Society of Alberta Quebec Association of Chronic Pain (AQDC) Retrain Pain Foundation Sask Pain Society Tight Lipped U.S. Pain Foundation…
Compassion Self-Compassion When you’re in a moment of suffering/struggle, give the following a try: Mindfulness The Humanity Connection Kindness Source: Yoga and Science in Pain Care: Treating the Person in Pain Self-Care 3 Areas that Involve Self-Care  Self-Care Suggestions Try…
Involves performing exercises with intentional awareness—bringing attention to your body, your breath, and the quality of each movement. By tuning into specific areas of the body, you create space for relaxation, nervous system regulation, and improved body awareness. The breath…
What is it? An elimination diet is an eating plan that removes specific foods or food groups believed to trigger adverse reactions, often related to food intolerances or sensitivities. By eliminating certain foods for a set period of time and…
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