Pelvic Therapy
  • Jennifer Lane

You Don’t Know What You Don’t Know About Your Postpartum Body
You Don’t Know What You Don’t Know About Your Postpartum Body 600 600 Jennifer Lane

Now that you have had your baby, what should you expect regarding healing and return of function? What have you heard from friends, family members, other women about what they deal with now on a regular basis? Have you heard things like, “oh you will have a Mommy tummy forever”, or “you will never be able to do jumping jacks again without leaking urine” or “I’ve had to give up on some of my favorite activities because I have pain”? Although urinary incontinence, issues with muscle tone or increased back or hip pain are common complaints, it doesn’t make them normal. These issues should not be worn like a badge of honor now that you are in the “mommy club”. There are ways for you to take the right steps to restore normal function to your pelvic floor and core muscles so that you can be the healthiest and strongest version of you that you want!

The first step in recovery is learning what you need to watch out for and to set realistic expectations for yourself. Here is a list of things you should keep in mind now after delivering baby.

MIND-BODY CONNECTION: Your brain and your muscles need to reconnect to establish your new postpartum baseline. We want to create a strong connection between mind-body because this allows you to return to the activities you love while avoiding injury.

AB WORK: Crunches, planks and intensive ‘ab work’ may be unsafe and may make your tummy look worse, not better! There is a correct way to strengthen your ab and core muscles that will help you avoid making the problem worse

DIASTASIS RECTI: The reason for the “pooch” or “doming” of the abdominals may be due to something called diastasis recti. This is a separation of the outermost ab muscle. You will learn how to self-check and how to help reduce it safely

BLADDER WOES: Urinary frequency, urgency and incontinence is common after pregnancy, but it is not normal! These issues are all very treatable and can be managed and controlled with proper exercise and treatment and behavioral changes

SURGERY: no one wants to have surgery, but it can help repair an organ prolapse, a diastasis recti or umbilical hernia. But doesn’t it make more sense to avoid it? There are exercises and other techniques that if implemented early on can help reduce the need for surgery in the future

POSTURE: Now that you aren’t carrying baby around inside your uterus, your center of gravity has shifted, and your core muscles are having a hard time supporting you. It’s important to avoid poor posture while breastfeeding or holding baby and using good body mechanics while lifting a car seat or reaching into the crib can help you protect your body from injury.

PAINFUL SEX: Your pelvis just experienced some trauma with pregnancy and childbirth. When your pelvic floor nerves and muscles are not functioning appropriately this can lead to painful intercourse. Understanding the normal healing process and knowing when it is not normal can help you restore an enjoyable sex life

You’ve heard it, I’m sure… that any of these issues mentioned above are normal, right? Too many times we ask the questions and hear “you had a baby, that’s normal”. It might be common, but it’s NOT NORMAL. You deserve to feel connected to your body again and to enjoy your motherhood journey without dysfunction!

Looking for more guidance? There’s so much content out there on pregnancy care and even more for infants, but what about you? What should you expect for your postnatal health? When should you reintroduce certain activities? What are those “no one told me” scenarios that can be avoided?

Boost your confidence and ability to handle whatever comes during delivery and after bringing Baby home with my new e-course, Self-Care Survival Guide for Expecting Mommies. Launch date: May 2020

Sign up to receive updates and launch promotions: CLICK HERE
  • Jennifer Lane

Getting Ready for Baby during COVID-19
Getting Ready for Baby during COVID-19 980 552 Jennifer Lane

As an expecting mom, you are already dealing with anxieties surrounding delivery and motherhood. Now in this time of COVID-19, there is a whole new layer of stress to navigate. Your well-laid plans that you had for delivering your baby may be significantly altered.

Remember though, that you are resilient and resourceful, and you have professionals, family and friends who are ready to help. My suggestions for you? Focus on what you can control, practice at home before the big day and trust in the amazing care you will receive from your birthing team. Here are some key points to keep in mind:

  1. Talk with your provider about their current policy regarding birth partners and/or doulas being present in the delivery room.  If you were planning on a doula, ask them about virtual support services, which can be very effective! Tell them what you are worried about and let them calm your fears with information.
  2. If you are worried about delivering in a hospital, you might want to investigate alternate options for birth, such as home birth or a birth center. You will need to see if your insurance will cover an alternate location, and you will need to find a provider, like a midwife, to support you at home or a birth center.
  3. Speak with a therapist. This is an incredibly trying time. Therapists are amazing and can provide you with tools to help you cope. And, there are many services that offer virtual therapy appointments. Reach out for help immediately if you feel like hurting yourself or others.
  4. Practice at home with your birthing partner and by yourself. Practice your breathing and your bearing down. Try to bear down without holding your breath but rather focus on exhaling forcefully. This will reduce the chances of perineal tearing.
  5. Prepare your home to receive meals: have a friend, family member or your partner set up a Meal Train. Set a cooler on your front porch so people have a place to put a meal without coming into your home.
  6. Consider creating a schedule or a parenting contract with your partner. With most people working from home, it will be important to understand your expectations of each other, when each partner is available to be a parent or when that partner needs to work.
  7. Stay healthy: hydrate (shoot for 60-90 oz per day), eat your veggies and your protein, get some daily physical activity if you can, and remember to breathe.
  8. Stress management: develop a daily routine of deep breathing or find a meditation app that you can follow.

You will do great! At the end of the day, the goal is to have a healthy baby that you can take home and love. Trust in yourself, your healthcare team and your partner.

Looking for more guidance?

There’s so much content out there on pregnancy care and even more for infants, but what about you? What should you expect for your postnatal health? When should you reintroduce certain activities? What are those “no one told me” scenarios that can be avoided?

Boost your confidence and ability to handle whatever comes during delivery and after bringing Baby home with my new e-course, Self-Care Survival Guide for Expecting Mommies. Launch date: May 2020

Sign up to receive updates and launch promotions for the Self-Care Survival Guide for Expecting Mommies Online Course:

Sign up here
  • Jennifer Lane

Telehealth: Virtual PT
Telehealth: Virtual PT 389 129 Jennifer Lane

As we continue to navigate into uncharted waters, I have been looking for ways to stay connected with existing clients and future ones too. The virtual world is where many people are turning to stay in touch with friends, family and colleagues. Kids are taking classes on-line, work outs are being broadcast so you can stay at home, and happy hours are being conducted on sites like Zoom. Netflix even has created a way for you to watch your favorite show with a group of friends at the same time, which my daughter loves!

In the world of healthcare, there is a growing category called telehealth. “Telehealth is the distribution of health-related services and information via electronic information and telecommunication technologies. It allows long-distance patient and clinician contact, care, advice, reminders, education, intervention, monitoring, and remote admissions (Wikipedia’s definition)”.

How does this work with Physical Therapy? Well, there is much that can be accomplished via conversation with an experienced clinician. This is where my 18+ years of experience pays off for you! When I question patients about their current issues, complaints, limitations, I can formulate a good working hypothesis on what is going on. From there, the physical exam is performed to corroborate the hypothesis created during the interview. For the PT with years of experience, can then set a plan of care based on the therapy goals set.

When utilizing Telehealth for PT, the same interview process is done, and copious notes are taken. This is followed by a visual objective exam using a secure video platform that is HIPAA compliant. Both the PT and the patient can see each other via webcam from a computer or smartphone. Movement, posture, gait can all be assessed by this method. Following the evaluation, an appropriate home exercise program, as well as extensive information on how to manage the existing issue will be developed for you.  As is typical with in-person sessions, at the subsequent visits, treatment is modified according to how you are responding to the initial suggestions.

The American Physical Therapy Association (APTA) is working diligently to get policies changed so that health insurances will reimburse for this. Colorado Medicaid has already authorized that telehealth can be used for its clients. The hope is that private insurance companies like Cigna, Anthem and United Healthcare will all follow suit and pay for these services. In the meantime, my cash pay rates apply. If you are a patient of mine that is currently receiving care, there will be discounted rates for follow-up visits. Please contact me directly via email, phone call or text if interested in seeing if a Telehealth visit would work for you.

What can be treated via Telehealth? Most everything that can be treated in person: Back pain, shoulder dysfunction, knee, hip or ankle issues, vertigo and pelvic floor therapy too. Contact me today to schedule an appointment.
  • Jennifer Lane

Just Breathe…
Just Breathe… 308 163 Jennifer Lane

When I instruct people on how to exercise properly, I always talk about breathing. Why? Because the diaphragm (the key muscle used to take a deep breath) is an important part of our core muscles. Deep breathing also can help mobilize the spine and calm the nervous system.

Here’s how that works…

The main muscle that allows us to breathe is the diaphragm. It lives right under our ribs and is one of the core muscles. Breathing “through” an exercise helps you engage your core muscles. As you inflate your lungs with a deep breath, your rib cage also expands helping to keep the mid back moving. As you take a deep breath repeatedly you also calm the nervous system down. Deep breathing cues the body that it is ready to rest and digest, so if you find yourself in a stressful situation, stop and take a few deep breaths. It’s amazing how much it can help!

Here are some ways that you can improve your breathing. Take a deep inhale through your nose and exhale through an open mouth like you are fogging up a mirror. Lay on your back with your arms in a “cactus position” opening through your chest. Breathe with emphasis on feeling your rib cage expand. You could also try lying on your back resting one hand on your stomach and one hand on your chest. As you breathe deeply focus on feeling movement under both hands.

Try one of these deep breathing techniques and note how you feel. You might alleviate some pain in your mid back or relax from a stressful day. When you work out next, think about breathing throughout your routine. Try not to hold your breath but keep a constant rhythm to your exhalation and inhalation. Try it out!
  • Jennifer Lane

Over-active Bladder: What is it and do I have it?
Over-active Bladder: What is it and do I have it? 237 212 Jennifer Lane

Over-active Bladder is a catch-all diagnosis for people suffering from urinary urgency and frequency. It can sometimes be called urge incontinence, which indicates urinary incontinence due to strong sensation of urgency and inability to control it. There can be different causes of over-active bladder and in some cases, it can be treated effectively with medication. Myrbetriq, an often-prescribed medication can help reduce urinary frequency significantly but for some people it is cost-prohibitive to take it, so therefore not a good long-term solution.

So, what causes over-active bladder? As a Pelvic Floor Specialist, I have seen several issues that lead to urinary frequency and incontinence. I will look at a few of them here and discuss Holistic ways to treat it.

Pelvic Floor Weakness: The pelvic floor is made up of 3 layers of muscles with 3 specific roles. First, the muscles help support the organs in our abdominal cavity. Second, the muscles help us stay continent, both bowel and bladder. And lastly, the pelvic floor muscles have a role in sexual function and pleasure. If these muscles have become weak and we get a strong sense of urinary urgency, the muscles will not be able to hold us continent. The bladder muscle will start contracting and we will experience incontinence. This type of incontinence is called stress incontinence and is treated with Kegel exercises to improve strength, endurance and control of the pelvic floor.

Pelvic Floor Tightness: Like any other muscle in our body, pelvic floor muscles can become tight, develop trigger points and be painful. During a pelvic floor exam, muscle tone is assessed as well as strength. If there are trigger points and muscle tightness, upon palpation, urgency can be reproduced. The treatment is to reduce the muscle tightness through hands-on muscle work or with functional dry needling. Functional dry needling uses filament needles to target specific muscles to help them re-set to a normal functional state. Dry needling can help tight muscles relax and weak muscles work better.

Overactive Bladder: The bladder is wrapped in a muscle called the detrusor muscle. When our bladder fills up, our bladder signals to our brain that it is time to pee. Once we are sitting on the toilet, the detrusor muscle contracts and the pelvic floor muscles relax, and we can empty our bladder. With over-active bladder, the bladder signals the brain before it is full that it is ready to empty. We run to the bathroom urgently but then only pee for a few seconds. This can continue happening every 30 minutes to 60 minutes, depending on how bad the symptoms are. In a healthy bladder, it takes 2-4 hours to fill and it takes > 8 seconds to empty. With over-active bladder, there might also be some triggers for peeing like pulling in the driveway, putting the key in the door or entering a building. With this dysfunction, we go out of our way to always know where the bathroom is and many times, incontinence pads are worn to avoid having an accident. The Holistic approach to treatment involves behavioral modifications, mindfulness techniques, keeping a bladder diary and functional dry needling. In this case, the filament needles are applied to the abdomen and an electrical current is placed on the needles. This technique is called neuromodulation and helps “re-set” normal bladder signaling.

With all these possible causes of over-active bladder, there is a holistic way to treat them. Especially with the costliness of the drugs available to treat it, seeking out care from a trained pelvic floor specialist can allow you to re-gain control of your bladder and have a healthy pelvic floor! If you suffer from urinary incontinence or feel like you might have over-active bladder, call Holistic PT today for an evaluation!
  • Jennifer Lane

Habit Stacking How-to
Habit Stacking How-to 1100 734 Jennifer Lane

Do you brush your teeth every day? Shower? Wash your face? Drink coffee? There are many activities in our daily lives that we do without much thought. You have successfully created some good habits surrounding general hygiene and wellness. But I’m sure you also have developed some bad habits too. A lot of times, bad habits are the absence of good behavior. For instance, not working out, sitting all day, not drinking enough water are all habits that do not support a healthy lifestyle.

In educating my clients about changing their daily routine, I often suggest stacking new habits on old habits. Do you drive to work every day? This is a great opportunity to practice good posture. By taking an extra few moments to position yourself in the driver’s seat with upright posture, and then adjusting your mirrors so that you can see properly in both side and rearview is a simple trick to give you feedback. When you start to slouch, you no longer can clearly see out your rearview mirror and it reminds you to sit up!

Not drinking enough water? Do you always forget to drink your water even though it is sitting in front of you? Tie it to another activity like going to the bathroom, answering the phone, or starting a meeting. For me, I take a sip of water every time a new client arrives at my office. This has increased my water intake considerably and has made a world of difference for me.

Still not convinced that you can do this? Read on for more ways to habit stack and the benefits of doing so.

  • Jennifer Lane

The Benefits of CBD
The Benefits of CBD 275 183 Jennifer Lane

CBD is the hot new product. It’s in skin care, supplements, tinctures, creams, lotions, coffee, you name it. It appears to be a cure-all for anxiety, depression, pain, neurologic disorders. But what do we know about it and what evidence is there that it is truly effective? More research should be done to really look at effects of long-term use of CBD but the preliminary findings are positive. To learn more about CBD,

To find out more about what CBD can do, click here:  the Benefits of CBD

I have decided to carry a topical CBD cream at Holistic PT. I chose a local company, Vail Oil because the product is exceptional, and the creator is an amazing woman. Ramsey Cotter, owner of Vail Oil uses virgin coconut oil as the carrier oil for her CBD. Why coconut oil? Coconut oil has its own healing properties as it is anti-bacterial, anti-microbial and anti-viral.

How do I recommend people use it? Topically for pain in muscles or joints. I also recommend it as a personal lubricant or to treat vaginal dryness. It as proven to be an amazing product for good pelvic floor health. Want to learn more about Vail Oil? Click here to read on! One ounce jars are for sale at Holistic PT for $40. Get yours today!
  • Jennifer Lane

Turn Your Soul On!
Turn Your Soul On! 284 290 Jennifer Lane

I had the pleasure in being interviewed by my friend and colleague, Dr. Brandy Victory. She is a gifted healer and is currently practicing in Nederland, CO but some of her services can also be accessed virtually. She specializes in transformational coaching, non-force Chiropractic care and functional medicine to name a few. Wanna hear the interview? 
Take a Listen!!
  • Jennifer Lane

Healthy Bladder Habits
Healthy Bladder Habits 416 416 Jennifer Lane

To understand what a healthy bladder is, you can start with thinking about what an unhealthy bladder looks like. Do you have severe urgency throughout the day? Do you find yourself always knowing where bathrooms are, calculating how long you will be away from home or avoiding activities that may take you away from easy access to a bathroom? Do you wear pads, panty liners or do you change your underwear or pants regularly due to leakage? No matter how many pregnancies you’ve had, abdominal surgeries, or years of dealing with these issues, there is always room for improvement and pelvic therapy can really help!

Here are some healthy bladder habits:

  1. Space fluid intake throughout the day (sip on water all day long)
  2. No “just in case” peeing. You are leaving your house and you think “Do I really need to pee or am I going just in case? This is not good for your bladder as it can re-teach your brain and bladder to have bad habits. It can also irritate pelvic floor muscles.
  3. When emptying a full bladder, you should be able to count at least “8 mississippis”. Anything less than that indicates that you did not have a full bladder.
  4. Do you pee in a straight line or does it pull to the right or left or spray all over the toilet bowl? If urine does not fall in a straight line, you may have tight pelvic floor muscles causing dysfunction.

How much water is enough?

A quick and easy way to calculate how much water you should drink is to take your weight and divide by 2. This is the amount in ounces that you should drink per day. For example, if you weigh 200 lbs, you should drink 100 oz of fluid per day. 2/3 of this fluid intake should be water.

Having problems with your bladder? Pelvic therapy can help. Contact Holistic PT to schedule an appointment today!
  • Jennifer Lane

Can you get PT for free? Yes!
Can you get PT for free? Yes! 1200 800 Jennifer Lane

Have you Met Your Insurance Deductible this Year?

Do you have a family insurance plan? Have you had surgery this year? Have you used your insurance more than usual? If you answered yes, you are more likely to have a $0 balance remaining on your out-of-pocket expenses. This means the cost could be minimal or completely covered by your insurance plan.

Do you have unused money on your HSA account? Close to having met your insurance deductible for the year? Now is the time to come in for physical therapy! Are you feeling aches & pains? Need to work on your core? Les us help you get a head start going into 2019, before your deductible renews again.

See Jenn Lane, PT at Holistic PT for:

  • Pelvic Therapy
  • Vestibular Rehab
  • Manual Orthopedic Therapy
  • Post-op/Post-Injury Rehab
  • Wellness Consultation

 

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