The Room ADL Pilates & Pelvic Physio

PSA here’s what newly postpartum mamas actually want to hear 👏

“The Knack” 🌸

Ever leak a little when you cough, sneeze, laugh or lift?

Try the knack.

The knack is a simple pelvic floor technique where you gently contract your pelvic floor just before an increase in pressure - helping provide extra support when you need it most.

💡The key is timing - activating the pelvic floor before the pressure happens.

It doesn’t need to be a huge squeeze think gentle controlled and coordinated while continuing to breathe normally.

With practice, the knack can become an automatic part of everyday moments.

If you’re experiencing bladder leakage with coughing sneezing, exercise or lifting, pelvic floor physiotherapy can help you learn how to use the knack effectively and build your pelvic floor capacity.

Save this post to practice your knack or get in touch to book a pelvic physio appointment 🌸

Postpartum is not 6 weeks. 🤍

At 6 weeks, you are not magically “recovered” - you’re simply reaching one milestone in a much longer journey.

Your body has spent months adapting to pregnancy and birth. Your pelvic floor, abdominal wall, connective tissues and nervous system all need time to recover, rebuild and readjust.

A 6-week check is important, but it shouldn’t be the finish line.

Postpartum recovery can involve:
✨ Gradually rebuilding strength and capacity
✨ Reconnecting with your pelvic floor
✨ Addressing bladder or bowel changes
✨ Returning to exercise progressively
✨ Managing pelvic heaviness, pain or discomfort
✨ Supporting your scar and abdominal recovery
✨ Rebuilding confidence in your body

And there is no single timeline. Your recovery will depend on your pregnancy, birth, symptoms, previous health and what your body needs.

You don’t have to wait until something is “wrong” to see a pelvic health physiotherapist.

Postpartum care should be ongoing, individualised and about more than just getting the all-clear at 6 weeks.

Book in with Katarina for your postpartum pelvic health assessment 🤍

Last chance! 🤰✨

We have ONE spot left in our next Prenatal Bump 6 Week Series, starting Tuesday 25th August @ 6:40pm.

If you’ve been thinking about starting some pregnancy focused, physio-led exercise, now’s your chance! 💕

DM us or call 0458 339 886 to snap it up!

Pelvic Physio Clinic Update – We’ve Moved!

The clinic has moved just 600 metres up the road into a larger, purpose-built allied health space, which we’re excited to be sharing with Restore Speech Pathology.

Our new clinic address is:
Shop 7/119 Grange Road
Allenby Gardens SA 5009

Currently we offer appointments on Tuesday afternoons for a range of concerns, including:

• Pregnancy and postnatal assessment
• Pelvic floor weakness or dysfunction
• Bladder and bowel urgency, incontinence and concerns
• Pelvic pain
• Prolapse assessment and management
• Return to exercise after birth

If you’ve been meaning to book in you can do so by calling 0458 339 886, via the Mindbody app or our website theroomadl.com.au ☺️

Like many parents this week, I’m juggling work and being at home with a sick, germy child 🤧

While we sit watching Peppa Pig on repeat, I thought I’d take the opportunity to share a little about where you might find me working.

I’m Katarina, Physiotherapist and owner of The Room Adelaide Pilates & Pelvic Physio.

I split my time between:
✨ Teaching classes and 1:1s in our studio, and seeing patients in our clinic space
✨ Working in the women’s physio department at the Women’s and Children’s Hospital
✨ Regularly travelling back to my hometown in Tasmania to locum in pelvic floor physio at The Bubble Tasmania | Women’s Sexual & Reproductive Health 🫧

Across these roles, I support people through pregnancy, postnatal recovery, pelvic floor concerns, pelvic pain, bladder and bowel issues, and physio-led exercise.

I feel very lucky to work with so many wonderful people across different settings.

For now though, it’s back to tissues, cuddles, and sick-kid duties 💛

As a physio working in pelvic health, I often see bladders that have been trained into some not-so-helpful habits. Just because you can go “just in case” before every school drop-off, supermarket trip, or Pilates class doesn’t mean your bladder actually needs it.

Your bladder works best when it’s allowed to follow a natural rhythm: staying well hydrated, responding to real urges, and gradually building healthy capacity. Constant “just in case” visits can actually reduce that capacity over time, meaning your bladder starts signalling earlier and more urgently than it should.

A healthy bladder should comfortably store urine, give you enough warning to get to the toilet, and let you get through your day without planning it around bathroom stops. 😅

If you’re rushing to the toilet, experiencing leaks on the way, going every hour, or waking multiple times overnight, these symptoms are common - but they’re not something you just have to live with.

Your bladder might be working a bit harder than it needs to, and it’s often very responsive to simple behaviour changes once we understand what’s driving it.

Appointments are available with Katarina every Tuesday afternoon at our Flinders Park clinic if you’d like support working through this. 💕

Disclaimer: This information is general in nature and does not replace individual medical advice.

Spots still left Tuesday & Thursday! 👶🏼❤️👶🏽

If you’re in the postpartum season and wondering when (and how) to start moving again, our Mums & Bubs 6 Week Series is designed exactly for that 🤍

This is a physio-led postnatal series, focusing on safe, progressive rehab of your core and pelvic floor in the early months (and beyond) after birth. We prioritise restoring deep abdominal function, improving pelvic floor coordination, and building full-body strength in a way that respects what your body has been through.

Prior to joining the series you will attend an initial consult allowing us to understand your journey to motherhood - so whether you’re managing diastasis recti, pelvic floor symptoms, back or pelvic pain, or just feel unsure where to start, you’ll be supported and appropriately progressed.

And yes, your baby comes too 👶🏽 Feeding, settling, pauses for cuddles - it’s all part of the process.

If you’re keen to start our next series reach out via DM or give us a call on 0458 339 886 🤍

When all our babes start crawling, it makes room for more little movers and mamas 💕

We have multiple spots available in our next Mums & Bubs 6 Week Series, starting Tuesday 9 June and Thursday 11 June 👶🏽

Bring your babe along, connect with other mums, and ease back into Physio led movement in a supportive environment.

Contact us on 0458 339 886 to secure your spot 💕