Squamish Physiotherapy Specializing in Pelvic Health & Chronic Pain
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Category: Exercises

Glow PhysiotherapyBlogExercises
Cold dip at the Stawamus River in Squamish, BC
By Lauren Lozinsky 0 Comments Dyspareunia, Exercises, Pelvic Floor, Pelvic Pain, Physiotherapy , , , , ,

Überlube Giveaway & Why It’s My Most Recommended Lubricant

Überlube silicone lubricant
Überlube silicone lubricant

 

Überlube is a silicone-based lubricant that so many of my clients love. Like all products I use in my practice it contains no parabens or propylene glycol, and is free of glycerin and other substances that can be harmful to the vaginal microbiome.

It has many uses, two of which are a personal lubricant to reduce friction during intercourse and a lubricant to reduce chafing during sports.

Pain and discomfort with intercourse, also known as dyspareunia, are multifactorial issues. These are concerns I see a lot in my practice. Überlube is the lubricant I recommend most to reduce friction, especially postpartum, when estrogen levels drop due to an increase in the breastfeeding hormone prolactin.This leads to increased vaginal dryness, and having the right lubricant can make all the difference. I also have Sex Therapy training through the Allura Sex Therapy Centre in Vancouver so that I can provide more in-depth solutions for my clients.

Another reason you’ll hear me promote Überlube is that it is an exceptional product for scar healing. In my practice I work with a lot of clients on their Cesarean birth/C-Section scars. Applying a thin layer to a scar twice daily can help with scar healing and improve the appearance of scars. It also contains vitamin E, which can further promote healing.

If you’d like to try free samples of this lubricant, send me a message at lauren@glowphysiotherapy.com and I’ll have them at the clinic for you to pick up.

Contest!

Look out for my upcoming instagram contest sponsored by Überlube. I’ll be giving away a full bottle to one lucky follower!

Come to my talks at HPOP!

Come visit me at HPOP (the Healthy Pregnancy Outreach Program) where I’ll be the guest speaker and will be giving away a full bottle at each session, September 11th from 10:00-12:00 and 12:30-2:30.

If you have any questions, comment below or contact me directly!

 

 

 

 

 

 

 

 

 

 

Cold dip at the Stawamus River in Squamish, BC
By Lauren Lozinsky 0 Comments Exercises, Pelvic Floor, Pelvic Pain, Physiotherapy , , , , ,

The Benefits of Cold Exposure for Pelvic Pain, Inflammation & Mental Health, and How “Chronic Cardio” Can Increase Cortisol

You can benefit from the contrast of heat and ice, as well as gain anti-inflammatory effects, by ending your morning shower with cold water.

Research shows strong anti-inflammatory, immune, cardiovascular, and even mental health benefits with even 30 seconds at the end of your shower. When I had very young kids and doing a real cold dip wasn’t feasible, and still to this day, I would end my shower on at least 30 seconds of cold water on the coldest setting possible. Read about it here and add time as your body adjusts! Andrew Huberman suggests not doing cold exposure after strength training.

“Dr. Huberman advises against cold water immersion immediately after strength training, recommending a delay of at least four hours to avoid impairing muscle hypertrophy and strength gains”. You can also have a cold shower in the morning and train afterwards, but there are significant benefits to training as early as possible in the morning, which I explained in a previous post. 

I strength train in some form daily, whether it is with more traditional weights or in an alternate form like Pilates, which Dr. Sara Gottfried says also counts towards the 2/3 strength training,1/3 cardio that those with a female anatomy should aim for. She says this is in contrast to the “chronic cardio” so many people do, which can actual increases cortisol, and is something I see in my clients. The fractions she refers to mean you should divide the amount of exercise you can get in a week into approximately those fractions to

When I do actual weight training, which is at least twice per week, I get to reward myself by not ending my shower on cold!

Before I received my Masters in Physiotherapy from UBC in 2011, I was a Certified Personal Trainer and was also a member Team Canada Track & Field, competing in the 400 metre hurdles, so I am able to help with clients with their pelvic health and abdominal issues, along with reaching their fitness goals. I have also received Clinical Pilates Instructor Training specific to pelvic health and abdominal care through the Education Chair of the Pelvic & Reproductive Health Division of the Canadian Physiotherapy Association.

I especially love helping my clients train safely throughout pregnancy, and supporting them in returning to fitness postpartum through my video-based 6 week Postpartum Return To Running program and my postpartum 12 week Cesarean/C Section Rehab program, both of which are included for clients who have seen me for prenatal or postpartum care.

If you have any questions, comment below or contact me directly!

Cold dip at the Stawamus River in Squamish, BC
Cold dip at the Stawamus River in Squamish, BC

 

His face captures the cold plunge perfectly!

 

Taking after their mom!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

By Lauren Lozinsky 0 Comments Exercises, Uncategorized

Introducing the Slinky Spine class with Kinesiologist Mel Sakowski

Below is a guest post from Kinesiologist Melanie Sakowski!

Hi, I’m Kinesiologist on the Union Team and I’m so grateful to be welcomed to the team!

Coming from Toronto after completing my undergraduate degree in Kinesiology, I
transitioned from triathlon to trail running, and am passionate about movement patterning,
rhythm and fluidity in movement. My passion is to help someone learn and understand their
movement, to feel connection from feet through head dynamically as they move through life!
I am fascinated by the creative art of movement, and how mind-body connection interplays.
My Slinky Spine class offered at Union Health and Performance focuses on relieving neural
and dural tension in the body.

The Dura Mater, or the “Tough Mother”, is a thick lining of the spinal cord and brain. Tensions
developed from within the cranial dura mater can transmit through the innervations along the
spinal cord and through the nerves down from the cranium to the sacrum. This tension can
restrict blood flow to the nerves, and cause different symptoms in the body that might distort
movement patterns, breathing, and emotional states. There might be a sensation of having
a specific holding pattern in the body that presents itself during periods of high stress or any
change in your life. Nerves in the body cannot be stretched, they glide and slide. When a
nerve is compressed, the body will protect the nerve by contracting around that compressed
nerve. The nervous system tries to protect itself first and foremost!

These nerve compressions could cause distortions that could present in different holding
patterns on body tissues, and sensations like numbness, tingling or physical symptoms that
seem to be unresolvable through traditional strengthening, stretching, mobility approaches or
manual therapies.

Nerves can get compressed from a myriad of different ways; physical traumas, high levels of
stress, neurological conditions, excessive sitting or staying in certain positions for prolonged
periods of time, spinal disc injuries, bony injuries or shape changes (osteoarthritis, bone
spurs), scar tissue formation or adhesions that can stick to nerves, or acute injuries causing
swelling.

Because the body contracts in twisting patterns, if there’s a tension, there will be a twist
pattern of contraction. Relieving tension allows the spine to unwind and unravel back to a
more balanced place for each body in their most organic way.

 

Give these a try!

https://www.youtube.com/watch?v=Hb3xxH2vRcU

Tight adductors and the line of tension from the shoulder running diagonally across the body
to the opposite knee is one that might get tight and restrict movement freedom, so this
mobilisation pairs breath to lengthen the line of the hip flexor, through the psoas and
accessory breathing muscles and to open the shoulder allowing for expansion in the front of
the body and extension in the back.

 

https://www.youtube.com/watch?v=r0K1lFsLyJA

This nerve floss, the “Egyptian”, invites the nerves through the opposite arm through
opposite foot to glide and slide: if you think of a towel that is twisted around a string, if you

twist the towel more, the string will be asked to slide and glide against the towel. So this
nerve floss, pressing hips-to-heels-to heart-to-hand gives the nerves space to move along
the line from foot to hand. This is a fun one to play with in your body by being creative with
your shape and how you feel like expressing yourself from your inside.

 

Colntact Melanie Sakowski at melaniesakowski999@gmail.com or 1-(250) 650-5771
Instagram @wildkinesiology

Slinky Spine takes place Tuesdays 3-4pm at Union Health and Performance:
https://unionhealthandperformance.janeapp.com/#/staff_member/21

Lauren Lozinky pregnant on the Chief in Squamish
By Lauren Lozinsky 1 Comments Exercises, Pelvic Floor, Physiotherapy, Pregnancy

Exercise In Pregnancy – The How, The What & The Why (& How Much Is Too Much)

Lauren Lozinky pregnant on the Chief in Squamish
Hiking at the top of the Sea To Sky Gondola I’m Squamish while pregnant with my first son in 2017.

Staying active has been shown to reduce to risk of tearing and minimize postpartum pelvic floor issues. There is a wide range of information (and misinformation) available about exercise in pregnancy. The pregnant clients I see in clinic are generally very active, but it is also important to note that if you haven’t been a regular exerciser, it is never too late to start.

Here are the key points from the most recent Canadian guidelines

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