https://www.vighettipt.com/blog daily 0.75 2021-03-11 https://www.vighettipt.com/blog/top-5-stretches-for-pelvic-pain monthly 0.5 2021-03-08 https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228915467-0HMY3KIHUVN0XJ3MFBE7/IMG-4525.jpg Blog - Top 5 Stretches for Pelvic Pain - Happy Baby Lay on your back with your knees bent and feet flat on the floor. Bring your knees into your chest with your feet up to the ceiling, hook your hands on the outside of your feet and gently pull your knees deeper. Focus on keeping your tailbone towards the ground. Hold for 45-60 seconds and repeat 3x. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228698451-IXLGXNCCOA0E46ZLDQIN/IMG-4523.jpg Blog - Top 5 Stretches for Pelvic Pain - Piriformis Stretch Lay on your back with your knees bent and feet flat on the floor. Place your right ankle over your left knee; reach both hands to your right knee and draw it toward your left shoulder. Hold for 45-60 seconds and repeat on the other side 3x. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228097078-M6BB1YNZWT807SC6Z0AK/IMG-4515.jpg Blog - Top 5 Stretches for Pelvic Pain - Child’s Pose Find table top position, bring your big toes together and knees wide. Sink back toward your heels, stretch your arms out in front of you and bring your forehead to the floor. Breath into the stretch for 3 breaths and repeat 3x. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228222451-C1WQVBDYKD8PBZR2SDGP/IMG-4516.jpg Blog - Top 5 Stretches for Pelvic Pain - Child’s Pose Option Option to reach arms to each side for a deep side body stretch. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228452975-N1K4U8UOCNL13WNQALJM/IMG-4522.jpg Blog - Top 5 Stretches for Pelvic Pain - Hip Flexor Stretch Start in a half kneeling with the forward foot in line with the knee and the back knee in line with the hip. Gently shift your hips forward without overarching your back. You should feel the stretch in the front of the hip of the back leg. Hold for 45-60 seconds and repeat on the other side 3x. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228279588-7UJHEYE3YUNBZ2ENG301/IMG-4517.jpg Blog - Top 5 Stretches for Pelvic Pain - Cat-Cow Find table top position. Inhale, soften your belly to the floor and gently look up. Thank about bringing your heart forward and your tailbone to the ceiling. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228561974-PNJFQ14USYCINEHIA9RH/IMG-4521.jpg Blog - Top 5 Stretches for Pelvic Pain - Adductor Stretch Option Option to shift forward foot out at 45 and/or 90 degree angles for adductor stretching. Perform the same hold or shift in and out of the stretch 10x and repeat on the other side. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228820930-AOTUPEBYD0SKLTXLQENG/IMG-4524.jpg Blog - Top 5 Stretches for Pelvic Pain - Piriformis Stretch Option Option to reach both hands behind the left thigh and draw the knee into your chest. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615228354276-A8RMJBATFZVZ17VHK2BI/IMG-4518.jpg Blog - Top 5 Stretches for Pelvic Pain - Cat-Cow pt 2 Exhale, tuck your tailbone, and arch your back up to the ceiling; push your arms into the floor to push your chest away. Repeat the cycle 10x. https://www.vighettipt.com/blog/toileting-101-1 monthly 0.5 2021-03-08 https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615222283399-M6XJURHB3IOS75J21DZT/IMG-0066+-2.png Blog - Toileting 101 - Toilet Paper Rolls https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615222636234-CRTLS8UNMN7VE7M3J8CU/IMG-0064+-2.png Blog - Toileting 101 - Yea, stop that too Seems counterintuitive to strain to urinate when the pressure created to expel urine will work better when you’re relaxed. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615220845502-IIWMCP0TFKXUYPCKV0BI/IMG-0063+-2.png Blog - Toileting 101 - Just Stop Public spaces may be a little cringeworthy lately but build your birds nest and sit on the toilet! Hovering limits the ability of your pelvic floor to relax and allow urine to pass without straining. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1615221827978-QGXRZ6CZ1HENIRTAKS3Z/IMG-4512.jpg Blog - Toileting 101 - Squatty Potty squattypotty.com starting at $25 https://www.vighettipt.com/blog/urinary-incontinence-part-2 monthly 0.5 2021-02-10 https://www.vighettipt.com/blog/urinary-incontinence-part-1 monthly 0.5 2021-02-01 https://www.vighettipt.com/blog/hamstringpain monthly 0.5 2020-03-17 https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1584466985503-CCPMLI43YQTGSXODEB5G/image-asset.png Blog - HAMSTRING PAIN? 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Side plank with hip abduction – this is a bit more advanced of an exercise in that it requires core stability as well; it’s important to now lift the leg too high otherwise you will be utilizing other muscles and not the target muscle (glut med) https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1584468909312-3NCWC9KL8WR3GI6M7JNC/Screen-Shot-2019-10-07-at-4.18.00-PM.png Blog - PATELLOFEMORAL PAIN SYNDROME – WHAT IS IT & HOW TO PREVENT IT! 1. Clamshells – these are great for hip abductor strength, particularly glut med which helps prevent hip drop during walking & running. https://images.squarespace-cdn.com/content/v1/5e4ffc152d3eba1f9ffc8dcb/1584468937093-EU94YZUZEZR4AB468BL9/Screen-Shot-2019-10-07-at-4.18.11-PM.png Blog - PATELLOFEMORAL PAIN SYNDROME – WHAT IS IT & HOW TO PREVENT IT! 2. 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