https://www.foundationspelvicphysio.com/blog daily 0.75 2026-01-16 https://www.foundationspelvicphysio.com/blog/posture-does-it-matter monthly 0.5 2026-01-16 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/002c8b42-0400-4452-89fe-444acfd3187e/EmmaFoundationsPelvicPhysio+_Summer2025_MorganWhitneyPhotography-83.jpg Blog - Posture: Does It Matter? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/b4736109-2095-4894-9e02-5037e482ea34/EmmaFoundationsPelvicPhysio+_Summer2025_MorganWhitneyPhotography-32.jpg Blog - Posture: Does It Matter? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/holiday-season-not-flare-season monthly 0.5 2025-12-08 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/6fde7991-1d57-4a11-896c-540842c171fa/EmmaFoundationsPelvicPhysio+_Summer2025_MorganWhitneyPhotography-181.jpg Blog - Holiday Season, Not Flare Season December is magical—but it’s also loud, busy, and full of irregular routines that can leave your pelvic floor feeling tense, overworked, or downright flared. Between travel, hosting, colder weather, long to-do lists, and emotional load, it’s no wonder so many people notice an increase in pelvic pain, leaking, urgency, or heaviness this time of year. This guide helps you move through the season with more comfort, fewer flare-ups, and a pelvic floor that feels supported—not stressed. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/f1acb1ee-4b2a-425f-a8c6-43e5e871a3f4/EmmaFoundationsPelvicPhysio+_Summer2025_MorganWhitneyPhotography-117.jpg Blog - Holiday Season, Not Flare Season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/sex-after-birth-whats-normal-and-whats-not monthly 0.5 2025-11-10 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/bdb85c7d-962b-4b86-acb4-35b8a5595ac2/sinitta-leunen-D-Dh6yUy8-M-unsplash.jpg Blog - Sex After Birth: What’s Normal and What’s Not? https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/567b73dd-f8aa-4add-8c91-8fbb0844bdf3/EmmaFoundationsPelvicPhysio+_Summer2025_MorganWhitneyPhotography-52.jpg Blog - Sex After Birth: What’s Normal and What’s Not? 1. Hormonal Shifts and Vaginal Dryness After birth — especially while breastfeeding — estrogen levels drop significantly. This can lead to vaginal dryness, irritation, or a feeling of tightness during sex. These changes are hormonal, not psychological, and they’re very common and specific treatments are available to help support you. https://www.foundationspelvicphysio.com/blog/the-4-pillars-of-health-a-holistic-guide-to-pelvic-health monthly 0.5 2025-10-08 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/8319a469-7eb2-4257-8938-da9eaa8b5cae/EmmaFoundationsPelvicPhysio+_Summer2025_MorganWhitneyPhotography-145.jpg Blog - The 4 Pillars of Health: A Holistic Guide to Pelvic Health Morgan Whitney Photography https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/34a1a5e3-4c78-40a0-b851-935c83b6ac3e/EmmaFoundationsPelvicPhysio+_Summer2025_MorganWhitneyPhotography-183.jpg Blog - The 4 Pillars of Health: A Holistic Guide to Pelvic Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/understanding-vaginismus-breaking-the-silence-around-a-painful-reality monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/e45142c3-48fd-4db2-abba-c51b9817ee6e/Untitled+design+%288%29.png Blog - Understanding Vaginismus: Breaking the Silence Around a Painful Reality When we talk about sexual health, certain topics still remain shrouded in silence—vaginismus is one of them. For many people with vaginas, this condition can turn intimacy, medical exams, or even the act of using a tampon into a source of fear, frustration, and pain. https://www.foundationspelvicphysio.com/blog/when-its-not-a-uti-understanding-pelvic-floor-dysfunction-and-uti-like-symptoms monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/1a7bbe2c-ca80-4d5d-a223-8f93458997c5/Untitled+design+%287%29.png Blog - When It’s Not a UTI: Understanding Pelvic Floor Dysfunction and UTI-Like Symptoms Common UTI-like symptoms include: A constant urge to urinate, even when the bladder isn’t full Burning or stinging with urination Pelvic pressure or discomfort Frequent urination, day and night The feeling of not fully emptying your bladder https://www.foundationspelvicphysio.com/blog/what-is-causing-your-pelvic-floor-issues monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/13a395c1-426b-45bb-8f7a-0818005259d7/Untitled+design+%284%29.png Blog - What is Causing Your Pelvic Floor Issues? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/why-you-should-consider-out-of-network-physical-therapy monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/5742bc0c-f81d-42de-aa57-330c75da9c14/buddha-elemental-3d-y51dUONfwMc-unsplash.jpg Blog - Why See An Out-Of-Network Physical Therapist? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/2c5a202e-a3c7-4106-ad6f-378f557faeb4/uday-mittal-bwKtz4YVtmA-unsplash.jpg Blog - Why See An Out-Of-Network Physical Therapist? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/frequently-asked-questions monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/c9d4068b-31ac-47f3-ad74-27c622dc1bed/camylla-battani-AoqgGAqrLpU-unsplash+%281%29.jpg Blog - Frequently Asked Questions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/belly-breathing-vs-360-diaphragm-breathing monthly 0.5 2025-04-11 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/4e46eaf2-07cf-46a5-a03b-a3b1cdbcd7f9/Untitled+design+%283%29.png Blog - Belly Breathing Vs. 360 Diaphragm Breathing - What is belly breathing? Belly breathing is when the focus is on expanding just the belly on the inhale and contracting the belly to move the air out during the exhale. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/fbc0f0e3-19ba-4c5c-af32-34dbf0d7c79f/Untitled+design+%281%29.png Blog - Belly Breathing Vs. 360 Diaphragm Breathing - What is the diaphragm? The diaphragm lives under the ribcage and is a large, dome-shaped muscle located at the base of your lungs, separating the chest (thoracic) cavity from the abdomen. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/062e2ecb-1fc4-45a6-9d6a-33685ca58a7c/-+Tag+myPFM%27s+IG+%40mypelvicfloormuscles+-+Provide+a+link+to+myPFM+website+www.mypfm.com.png Blog - Belly Breathing Vs. 360 Diaphragm Breathing This picture is a great representation of how your trunk is like a canister. You have the top (diaphragm), bottom (pelvic floor), and sides (abdominal muscles and muscles of the spine). Together, these muscles provide stability and work together as a team. If the teamwork is off and they are not moving together… it can create dysfunction. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/c9e45f51-144a-4f55-86c6-41fcfd4ef143/Untitled+design.png Blog - Belly Breathing Vs. 360 Diaphragm Breathing You could think of the diaphragm like an upside down umbrella. As you inhale the diaphragm expands and lengthens and so should the pelvic floor… as you exhale it closes. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/42383215-4e10-445c-a935-22276429375f/Rest+%26+Reset+Meditation+to+Ease+Tension+%283%29.png Blog - Belly Breathing Vs. 360 Diaphragm Breathing - Check out THIS VIDEO https://www.foundationspelvicphysio.com/blog/postpartum-comfort-peribottles-amp-padsicles monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/edb7e288-c3c8-493b-8012-f36d4dc64188/lina-trochez-ktPKyUs3Qjs-unsplash.jpg Blog - Postpartum Comfort: Peri bottles & Padsicles! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/ae9fc438-849a-49a2-acd5-a1a910f4067e/IMG_4729+2.jpg Blog - Postpartum Comfort: Peri bottles & Padsicles! - Padsicle Prep Day! You will need: 6-10 extra long, super absorbent maxi pads Witch hazel (alcohol free) Aloe vera gel (make sure it is clear, not green) Clean spoon to spread the gel Lavender Oil (optional) Ziplock bag https://www.foundationspelvicphysio.com/blog/postpartum-comfort-all-things-pads monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/1d150c75-e621-460b-aa18-e0e40fe0a417/reproductive-health-supplies-coalition-6yDiCIq22Ak-unsplash.jpg Blog - Postpartum Comfort: All Things Pads! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/reflections-my-first-year-as-a-birth-doula monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/b727a248-97d6-43ba-957a-4c2e31bb44f0/My+First+Year+As+A+Birth+Doula.PNG Blog - Reflections: My First Year As A Birth Doula - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/80ff4e49-e134-4418-8bc3-0e1bd87f89cd/IMG_3999.jpg Blog - Reflections: My First Year As A Birth Doula - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/d29a55bd-3b34-48f8-bc9f-57c3ad387f1d/IMG_4001.jpg Blog - Reflections: My First Year As A Birth Doula - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/new-year-reflections-amp-intentions monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/1736043380902-Z1XED9TMRSO6IFQT5H2Q/unsplash-image-M4lve6jR26E.jpg Blog - New Year Reflections & Intentions I have always been fond of spending time at the beginning of the new year reflecting on where I have been, where I am now and where I see myself going. Through reflection I can evaluate my past experiences, identify areas of growth, and set intentions to help me move forward. Through reflection, I believe you become more self-aware, build resilience, and improve your decision-making skills. I hope you set aside time for yourself to process, reflect, grow and set your intentions. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/05f00559-1ca2-483a-bb77-43bbc4a83f89/My+First+Year+As+A+Birth+Doula.PNG Blog - New Year Reflections & Intentions - A reflection of my first year as a birth doula! We live in a culture that has taught us to fear our bodies during pregnancy and to fear birth. What I have witnessed is the power of birth…. Click the link to read the full reflection! Instagram: @emma_pelvichealth https://www.foundationspelvicphysio.com/blog/4-tips-to-improve-your-poops monthly 0.5 2024-12-04 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/42de2bc2-42fe-4e8f-af0e-39735632eb99/shopping-4974313_1280.jpg Blog - 4 Tips to Improve Your Poops! - How often should we be pooping? It is normal to be pooping in a frequency that ranges from a maximum of 3 times/day to a minimum of 3 times/week. It is not considered constipation as long as the frequency does not represent a change from your usual and the process is not associated with discomfort. https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/f463cb73-fe5b-447b-a5c5-38903de21574/IMG_3775.JPG Blog - 4 Tips to Improve Your Poops! Let’s break it down: Knees above hips. In this picture I am just using a light weight folding step stool but a squatty potty is another common way to get the correct posture. Lean slightly forward and prop your forearms on your knees for a long and RELAXED spine. Take a few calming breaths to relax the pelvic floor, butt, core, and neck. Inhale to gently open/drop the anus and as you exhale gently keep the anus open. (This is a technique I often work on with my clients!) https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/b65820e4-b972-4bbc-8611-77055b3351dc/32976.jpg Blog - 4 Tips to Improve Your Poops! - Ever wonder what your poop is telling you? This is when the bristol stool chart comes in handy. We want our stool to be consistently in the range of type 3 - type 4. If your stool is consistently type 1-2, even if you poop everyday, it means your poop is taking a long time to get through the digestive system. If your stool is consistently type 5-7, it means your stool is moving too rapidly through the digestive system. Your bowels are telling you a story on your gut health and understanding how your diet impacts your poop can be an excellent place to start. Website: www.bladderandbowel.org https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/e5daf53c-1733-47ad-a903-ae1b1ebfef4a/Tansform+your+home+%281%29.PNG Blog - 4 Tips to Improve Your Poops! - Check it out! https://www.foundationspelvicphysio.com/blog/dr-emma-featured-on-bold-journey-magazine monthly 0.5 2024-10-02 https://www.foundationspelvicphysio.com/blog/why-do-i-leak-with monthly 0.5 2024-03-25 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/1710529706093-FOI0MZVG9KFJKUNPWQKI/image-asset.jpeg Blog - Bladder Health: Urge Suppression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/bladder-health monthly 0.5 2024-02-22 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/2daa9087-1668-48e1-b85a-ecc4c90953e6/simon-arthur-EnIdO24CUPo-unsplash.jpg Blog - Bladder Health! https://www.foundationspelvicphysio.com/blog/brainn-use-this-acronym-to-navigate-medical-decisions monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/1702573675600-4M99F19U1QWHOPBG9952/image-asset.jpeg Blog - BRAINS: Use this acronym to navigate medical decisions. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/what-to-do-about-hemorrhoids monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/1701182877186-6QODKKCTBUTLMOMF8DL5/image-asset.jpeg Blog - Hemorrhoids?! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/epidurals-what-should-i-know monthly 0.5 2023-11-16 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/1699390909867-3PIFOM43YYIAFJH049NY/image-asset.jpeg Blog - Epidurals: What Should I Know? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/blog/4799d0lcm6a3wxnr0r2kvkag959dk2 monthly 0.5 2023-10-24 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/81abae9f-135e-402b-b8d2-900dad6a522f/Final-Female-Bottom-View.jpg Blog - What is the pelvic floor? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.foundationspelvicphysio.com/home daily 1.0 2026-04-03 https://www.foundationspelvicphysio.com/our-approach daily 0.75 2023-09-05 https://www.foundationspelvicphysio.com/get-started daily 0.75 2025-01-15 https://www.foundationspelvicphysio.com/store daily 0.75 2024-12-16 https://www.foundationspelvicphysio.com/store/p/bladder-basics monthly 0.5 2025-11-04 https://images.squarespace-cdn.com/content/v1/64b69a278d69cf728a5934dd/f43f57ef-bf12-443d-b45f-2d29bd4e7df9/jan-antonin-kolar-xXc7zUKIhRw-unsplash.jpg Store - Bladder Basics! - jan-antonin-kolar-xXc7zUKIhRw-unsplash.jpg