Heather Jeffcoat, DPT has been a featured writer in a number of print publications, and her increasing recognition as a leading expert in her field has resulted in appearances on “Loveline with Mike and Dr. Drew“, Popsugar, Health, Cosmo, ABC and more. The demand for her expertise is on the rise as more and more folks seek to remedy the issues that Heather and her team regularly deal with.

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The website GoodtoKnow was looking for some tips on running after having a baby, and when author Daniella Gray had some questions for me, of course I was glad to offer my insights as a Pelvic Floor Physical Therapist. What follows is a brief overview of the subject with quotes from the article and a link to the full article below.

Heather Jeffcoat, DPT

How do you know when it’s wise to go running after having a baby?

As an expert in the field of all facets of postpartum care, I believe that a measured approach to exercise is vitally important to achieve optimum pelvic health without complications, and Daniella so graciously states in the opening paragraph of her article:

It’s no surprise that Nike carries a lot of clout when it comes to health and wellness topics, and when their own Dina Cheney went looking for a licensed Physical Therapist to gather some tips for creating a morning stretch routine, she reached out to me and I was glad to offer my insights. Here are some excerpts from the article interspersed with my own commentary, along with a link to the full article at the Nike website.

Debbie Dy, DPT

Looking for Tips for Creating a Morning Stretch Routine? Read On.

It’s part of our nature as mammals to feel the urge to stretch when first waking up. Lions, bears, and squirrels all do it too! It gets the blood flowing and helps erase the cobwebs that seem to gather when we’re in a deep slumber. So it only makes sense to follow what our bodies are telling us by making a good stretching regimen part of waking up each day.

And as the article says,

Flowing through some gentle movements at the start of your day will not only help to prepare your body for movement — of any kind — but it may also help improve flexibility over time.”

Kasia Gondek, PT, DPT, CSCS Discussing Underrated Exercises You’re Probably Not Doing

By K.M. Langevin/Jan. 21, 2021 10:12 am EST

There’s no denying that exercise provides lifelong benefits. Studies have confirmed exercise increases longevity and staves off illness (via Cold Spring Harbor Perspectives in Medicine). And while many likely have a regular exercise habit, others of you might be trying to form a new habit and make exercise a part of your healthy lifestyle.

Either way, incorporating exercise into your life might feel like a relatively easy decision, but determining what underrated exercises you should do might pose questions. This may be especially true if you grew up doing sit-ups or pushups (complete with poor form) in gym class or started working out on Nautilus machines when you first joined a gym.

Just as there are some seriously overrated exercises, there are some exercises that are underrated — many of which can help us address modern-day challenges. While one may help you minimize stress, another can relieve muscular tension. “[We] can combat pain found in the body by easily exercising certain muscles we typically wouldn’t think to,” Nate Ho, fitness director of the UFC GYM in Mililani, Hawaii told Health Digest. Here’s a look at some of the best and seriously underrated exercises to try.

🎙️ Episode Summary

In this comeback episode of He Said, Ella Dijo, Eric Winter and Roselyn Sánchez open up about their challenging few months. Eric shares his experience with multiple surgeries, losing his voice due to complications, and the long recovery process with speech therapy. The couple also reveals that their whole family contracted COVID-19 despite being extremely cautious, describing their symptoms, fears, and eventual recovery.

“……therapists Heather Um Fusion wellness. I recommend her. She’s incredible and she makes it painless and seamless, and she’s teaching me a lot”

Roselyn discusses her ongoing battle with endometriosis and her preparations for a major excision surgery, including lifestyle changes, pelvic floor therapy (with Heather from Fusion Wellness), supplements, and pain management. The couple reflects on how quarantine tested their marriage, parenting, and patience, but also gave them meaningful family time and new practices like meditation.

You can listen to the podcase below

Or you can go the link – https://podcasts.apple.com/us/podcast/est%C3%A1n-de-vuelta/id1485461547?i=1000487160845

CNN correpsondent Ashley Mateo did a deep dive on massage guns and hit me up for my take on them, in particular the Roll Recovery R1 model. Here are some excerpts from the article with my comments, and a link to the original article which goes more in depth into the other massage gun models they covered is included below.

Heather Jeffcoat, DPT

The Roll Recovery R1 Packs a Mighty Punch in a Small Package

Massage guns have been around for a few years now, and they just keep improving in design and capabilities. The Roll Recovery R1 massage gun is a great example because of its relatively small size that still packs enough power to be quite effective for most purposes. As Ashley states in the opening paragraph:

If pummelling your muscles with a percussive device doesn’t sound relaxing, you haven’t tried the Roll Recovery R1 massage gun yet. A smaller version of these popular handheld tools, which are now ubiquitous in gyms, boutique studios, physical therapy offices and, of course, social media, it puts the ability for an on-the-go massage right in your own hands.

This Livestrong article by Greg Presto, CPT discusses several reasons why you might want to try some variations of the well known wall sit exercise to strengthen your hips and pelvic floor. I really enjoyed this conversation with Greg, and here are some of my takeaways from the article. There is also a link to the full article below.

Heather Jeffcoat

Hannah Schneider writing for Well + Good reached out to me for some insights into constipation tips from a pelvic floor therapist’s point of view. Here is a brief synopsis of the article, along with a link to the full article below.

Heather Jeffcoat, DPT

Constipation tips that can help when you, and your colon, are in a pinch

Your pelvic floor is integral to staying regular. In case you’re unfamiliar, the pelvic floor is a hammock-like group of muscles that sit in your pelvis and support the bladder, bowel, and reproductive organs. These muscles are responsible for a number of bodily functions, not only controlling when you pee and poop, but also for pleasure during sex. Furthermore, your pelvic floor can be both the cause and solution to constipation.

Applying the Principle of Specificity for Exercise Can Reap Huge Benefits

Whether you’re looking to improve athletic performance, increase skill level, or boost overall fitness, applying the principle of specificity can help you get the results you need in a timely manner.

While specificity is only one training principle, it is a critical component of any comprehensive athletic program or fitness routine. Here, we take a closer look at the principle of specificity, how it’s applied, its pros and cons, and how it compares to cross-training.

Writing for Well + Good on chronically sucking in your tummy, Hannah Schneider reached out to me for my input on how it can affect your posture and tension levels. Here is a brief synopsis of the article, along with a link to the full article below.

Constipation tips that can help when you, and your colon, are in a pinch

Your pelvic floor is integral to staying regular. In case you’re unfamiliar, the pelvic floor is a hammock-like group of muscles that sit in your pelvis and support the bladder, bowel, and reproductive organs. These muscles are responsible for a number of bodily functions, not only controlling when you pee and poop, but also for pleasure during sex. Furthermore, your pelvic floor can be both the cause and solution to constipation.

MSN journalist Hannah Schneider tackled the topic of what you can do if your large chest causes back pain, and she reached out to me for my opinion as a Doctor of Physical Therapy. Here is a brief synopsis of the article, along with a link to the full article below.

Heather Jeffcoat, DPT

If Your Large Chest Causes Back Pain, Here Are Some Tips

Physical therapist-approved, including from our own Heather Jeffcoat

For most women with large breasts, the relationship between cup size, back pain, and posture problems is unsurprising. You might often have neck and shoulder aches to prove it. However, it might be validating to know you’re not alone (because you’re totally not).

A 2020 study published in Women’s Health London surveyed 269 women with varying bra band and cup sizes. They found that participants were more likely to report breast-related back pain with every increased cup size. This means that as they climbed from A to B to DD and beyond, respondents were 13 percent more likely to experience pain.

Writing for Well + Good on waking up to pee at night, Hannah Schneider reached out to me for my input on how to keep it from disrupting your life. Here is a brief synopsis of the article, along with a link to the full article below.

Heather Jeffcoat, DPT

If You Are Tired of Waking Up to Pee at Night, We’ve Got Some Answers

Getting up to pee during the night can be super disorienting. It turns out that it can give you some insight into your health. To be clear: Getting up to go to pee every once in a while is perfectly fine, according to Heather Jeffcoat, DPT , Fusion Wellness & Femina Physical Therapy in Los Angeles, California. But if you’re waking up to pee (and you’re not on medication like a diuretic) it might help to examine what’s going on.

People can develop nocturia for a whole host of reasons. Some of the reasons, according to Dr. Jeffcoat, are mechanical or based on the literal musculature function of the bladder and pelvic floor.

Bollyinside reached out to Fusion Wellness’ own Kasia Gondek, a physical therapist and certified strength and conditioning specialist, for her opinions on biodegradable yoga mats. Here is a brief synopsis with a link to the full article below.

Want to Know More About Biodegradable Yoga Mats? Read On.

During a powerful flow, your yoga mat does more than merely protect you from slipping and absorb your perspiration. According to Vinita Laroia, a 300 RYT-certified yoga and meditation instructor with over 20 years of experience, “unrolling and stepping upon it sends a signal to our brain and body that it’s time to calm down.” When you consider that you will be touching your yoga mat every time you practise, make an informed decision. Comfort and balance are influenced by materials, durability, thickness, non-slip grip, and other small design changes amongst mats.

Insider journalist Cassandra Miasnikov reached out to me for my input on conditions that could be causing you pelvic pain, and I was glad to offer my opinion on this vital topic. Here is a brief synopsis of the article, along with a link to the full article below.

Heather Jeffcoat, DPT

Insider Reveals 8 Conditions That Could be Causing You Pelvic Pain

And how to treat each one

Many people live with pelvic pain, which affects the lowest part of the abdomen between the belly button and the groin. The pain can range from mild to severe, and its intensity might fluctuate over time.

You can often treat minor pelvic pain at home with a heating pad, warm bath, or OTC medication like ibuprofen or acetaminophen.

When MYATT MURPHY, CSCS writing for Oxygen Magazine reached out to me for my input on foam roller exercises to improve mobility, I was glad to offer my opinion on this vital topic. Here is a brief synopsis of the article, along with a link to the full article below.

Heather Jeffcoat, DPT

Foam Roller Exercises to Improve Mobility

Reduce inflammation and improve flexibility with these 8 exercises for women.

If you’ve never invested in a foam roller — commonly found at sporting goods stores for 20 to 40 bucks — you’re doing your muscles a major disservice. Regularly using a foam roller offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.

Foam rolling helps with increasing muscle flexibility and joint range of motion, especially when used in conjunction with an active warm-up routine,”

says Heather Jeffcoat, DPT, certified facial stretch therapist and owner of Los Angeles–based Fusion Wellness & Physical Therapy.

Hannah Schneider writing for Well + Good reached out to me for some insights into constipation tips from a pelvic floor therapist’s point of view. Here is a brief synopsis of the article, along with a link to the full article below.

Heather Jeffcoat, DPT

Constipation tips that can help when you, and your colon, are in a pinch

Your pelvic floor is integral to staying regular. In case you’re unfamiliar, the pelvic floor is a hammock-like group of muscles that sit in your pelvis and support the bladder, bowel, and reproductive organs. These muscles are responsible for a number of bodily functions, not only controlling when you pee and poop, but also for pleasure during sex. Furthermore, your pelvic floor can be both the cause and solution to constipation.