Episodes
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Key themes of todays episode:
The link between the Pelvic Floor and the Back: Understand how the pelvic floor underpins and supports the sacrum, pelvis, and spine to provide stability and relieve pressure off all the nearby joints.Common Misconceptions: Why focusing solely on abdominal activation (like the Trans Abs), whilst ignoring your pelvic floor, might mean that you never get to the root of the issue.Real-Life Transformation: Hear how one client found instant relief by reactivating her pelvic floor and realigning her body’s biomechanics.Top Tips: Learn how to incorporate pelvic floor engagement into daily movements and core restoration exercises for long-term back pain relief.Key Takeaways:
The pelvic floor acts as a stabilising force at the base of the spine, supporting the alignment of your lower back and pelvis, to spread biomechanics loads!.Grumbling long term back pain may persist if the pelvic floor isn’t properly engaged during rehabilitation efforts.Activating the pelvic floor is crucial to breathing mechanics, spinal stability, and overall movement patterns.And Those Links:
www.FitFannyAdams.com/COACHING to learn more about my 2025 Coaching Program launching in January!Transform Your Core: Access Sarahjane’s 6-week on-demand program to restore pelvic floor function, improve core strength, and support your back health. www.FitFannyAdams.com/SelfPacedTransformConnect with Sarahjane:
Website: FitFannyAdams.comEmail: [email protected]: @FitFannyAdamsDon’t Forget to Subscribe!
Enjoyed this episode? Please leave a rating, share your thoughts in a review, and hit subscribe so you never miss an episode! -
The complexity of core and pelvic health issues can be immense, often overwhelming and sometimes truly life changing.
For some women there is some much deeper work that needs to be undertaken to unravel the complexities of chronic pelvic pain or core dysfunction.
Self sabotage, weight-loss, mental health and motivation all play a huge role in the function, balance and strength of our core and pelvic floor and overall wellbeing. And that is why I'm launching an exciting small group, 6 month, mentoring programme for 2025.
Join me for an immersive six-month coaching program featuring one-on-one sessions, group coaching, and community support to transform your wellness, from the core.
I love working deeply with women that have the desire, but who need the tools and support to transform. Want to work with me? Let's chat!
Visit FitFannyAdams.com/COACHING to learn more.
Let's make 2025 your year of empowered wellness and core strength!
@FitFannyAdams
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Episodes manquant?
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Having been a student of Yoga Psychotherapist Ashley Turner for well over a decade, todays episode is an absolute prividge. Today I share our Insta Live deep dive into the importance of pelvic health, particularly during midlife and menopause.
I share my own personal journey; from being unaware of pelvic health issues to becoming a specialised pelvic floor and core coach following her own postpartum experiences, despite being a qualified Physiotherapist. We highlight the lack of quality education and knowledge regarding pelvic floor health in Western medical and yoga training.
Despite our different speciality backgrounds, we deeply understand and appreciate the intersecting physical, emotional, and psychological aspects of pelvic health and shed light on the prevailing societal stigma, with the intention of better supporting our women.
Enjoy 2 WEEKS FREE in Ashleys Haven Membership HERE or Support your Menopause with her deep 6 month Metamorphosis programme HERE
And, to access my 2 FREE Workshops in November, head to www.FitFannyAdams.com/November
`I really hope you enjoys todays episode. Please connect with me and let me know how todays episode affected you @FitFannyAdams
And please take a moment to drop a rating and review!
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With Menopause Awareness Day around the corner, todays episode was the perfect opportunity to bring some essential attention to the often-overlooked topic of pelvic floor decline in menopause.
Our pelvic organs and vaginal tissues contain a high Oestrogen receptor sites, and as we move into peri-menopause and menopause, the decline in Oestrogen can significantly impact these areas. This means that pelvic floor dysfunction becomes more common during this time and beyond.
The statistics are alarming and they reflect the need for us to be better looking after our pelvic floors sooner rather than later.
In this episode I share five key strategies to help prevent pelvic floor decline and maintain strength as we age, starting with getting to know all your pelvic floor muscles with my FREE Quick Guide fitfannyadams.com/quickguide
Be sure to let me know if you found todays episode helpful... and please take a moment to rate and review this podcast, to help ensure it lands in the ears of those that need to hear it.
Thank you for listening, and do connect with me @FitFannyAdams
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In this episode, the focus is on menopause and peri-menopause and offers an empowering discussion on why pelvic floor health undergoes dramatic changes during this massive life phase.
Professionally and personally I have witnessing a tidal wave of women grappling with severe hormonal symptoms, disrupting well-being, sexual health, and our intimate relationships. I struggle to understand why as a society we are not better preparing for and supporting our women through this exciting but often turbulent transition.
In this episode we discuss the hormonal shift women experience during menopause and peri-menopause, specifically the reduction in Oestrogen production. Combined with the deeper mental and emotional transition beyond the fertile period of life this time is delicate, intricate and mentally and physically stressful. I explore how we mask the monumental transition of menopause to 'being a hormone thing' rather than other significant life transitions, such as puberty or early motherhood. We need to better understand the internal stress our bodies and minds go through.
Our pelvic floor health is deeply affected by these changes. Increased stress and hormonal fluctuations often lead to increased pelvic floor muscle tone, pelvic congestion, pain, increased urine frequency and UTI's etc. This can, will and does disrupt the breathing cycle, core strength, and overall body well-being.
Let's learn to listen to your pelvic floor and your body overall. Let's learn to adopt a holistic approach to managing and navigating symptoms. While medical interventions like HRT or topical Oestrogen can offer immediate relief, understanding and restoring hormonal balance internally is crucial.
And here is that link to register for Novembers project where I want to help you better connect with your body to odies through breathing exercises, relaxation techniques and connecting with your pelvic floor:
www.FitFannyAdams.com/NOVEMBER or drop me a message at @fitfannyadams.
Connect, I'd love to hear from you!
x Sj
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This episode launches a counter attack on the unnecessary reliance on commercial driven and often environmentally unfriendly products like pads. Today I share my top 3 tips to help you get on top of bladder leakage and feel confident in your coughs and sneezes!
Tip #1: Seek Professional Help... And keep asking until you find the right help for you!
Tip #2: Moderate or minimise your bladder aggravators:
CoffeeAlchoholChocolateEnergy DrinksTomatoes Citrus FruitsTip #3: Correct Pelvic Floor Technique
Have the confidence to rethink your strategy of excessive gripping and squeezing, and learn how to engage the largest area of the pelvic floor to give you better bladder control when you need it.
Enjoy a practical exercise to find and lift the pelvic floor muscles and enjoy 40% off The Pelvic Floor with Coupon Code PODCAST
>>> Access The Pelvic Floor Program For $29 HERE
>>> Access the The Pelvic Floor Programme for £23 HERE
Want me to help you with your pelvic floor? email here [email protected] or drop me a message on Instagram @FitFannyAdams
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Today’s episode is about something I've discussed frequently with clients, particularly mums and grannies – those 'just because' wees. Yes, those times when you go to the bathroom just because you’re about to get in a car or there's a toilet nearby!
Let’s dig into why 'just because' wees are not great for our pelvic health. Frequent urination is defined as when we urinate more than our bladder actually requires, which typically means eight or more times in a 24-hour period. There’s also nocturia, which is a similar issue but occurs during the night.
So, why am I so passionate about stopping 'just because' wees? Well, this practice can disrupt the natural communication between our bladder and brain. When we go before our bladder is actually full, our brain starts to override the bladder’s signals, leading to confusion and eventually, more frequent urges to go without the bladder being truly full. Creating a negative cycle and lead to psychological stress.
Many women avoid social activities, exercise, and even work due to fear of needing to use the bathroom frequently. And let’s not forget, people might reduce their fluid intake to cope, which can further irritate the bladder due to concentrated urine.
However, there are many strategies to manage this and like most pelvic floor issues, is not a case of doing one single thing!
Seeking professional help is always the best place to start! Work on your pelvic floor relaxation - educate your brain on what a relaxed bladder feels like Here is the SPOTIFY link to episode 20 Learning to Let GO or HERE on Apple Podcast Jump into my 6 week Transform Your Core and Pelvic Floor programme with this BONUS 20% DISCOUNT of £199 instead of £249 www.FitFannyAdams.com/JustBecauseor HERE www.FitFannyAdams.com/USJustBecause for your $239 access (rrp $299)And as ever, if you have questions or just want to connect with me, its @FitFannyAdams or [email protected]
Happy pelvic and core health!
xx Sj
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Just because your class is called 'core' it might not be doing you as much good as you think!
Why? Too many fitness professionals are still cueing the wrong muscle activation, meaning that we just do Ab work, not core! The result is more internal pressure and more dysfunction, often leading to pelvic floor weakness (even among young girls).
In todays episode I deep dive into this issue and help you to identify if your core is actually just ab work!
And here are those links from today's episode!:
***Grab your Early Bird Bonus Offer and Price Freeze Rate HERE before 23rd August 2024! www.FitFannyAdams.com/EARLYBIRD
*** Check out last fortnights episode on Abdominal Separation AKA Diastasis: Find it HERE on Apple podcast or HERE on Spotify!
connect with me at [email protected] or say Hi on Insta! @FitFannyAdams
Please please, take a moment to hit subscribe or follow and drop a 5* rating to help get this podcast out to that that need to hear it!
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Today's we're delving into a topic that's surprisingly common yet often overlooked – diastasis, or abdominal separation. Now, I know what you might be thinking – "Isn't that just a post-pregnancy thing?" Yes, it often is, but it's not exclusively and it isnt always something that just sorts itself out.
It's estimated that between 50% and two thirds of all postpartum women experience some degree of abdominal separation. But here's the thing; it's not just about the aesthetics. It's about the deeper impact on your core health and overall well-being.
Abdominal separation isn't just about the size of the gap. It's about the coordinated activation (or lack of) of the deeper layers of muscle and fascia that make up your core. When these aren't working together, it can lead to issues beyond just the appearance of your belly. We're talking about core stability, pain management, and overall body function.
And here's the twist – the pain from abdominal separation often shows up in other areas like the lower back, hips, or even the neck. It's a ripple effect that can cause discomfort and frustration. But the good news is, there's so much we can do to restore and support the healing process. I want to invite you to join me on a transformative journey. Whether you're a new mum, a not so new mum, or just someone looking to prioritise your core and pelvic floor health, I've got you covered.
I'm thrilled to report that my signature "6 weeks - Transform Your Core" program is returning in September. This 6 week, online programme is designed specifically to restore your abdominal separation and get you strong and confident in your core and pelvic floor. Join the waitlist and receive your VIP earlybird offer: www.FitFannyAdams.com/Earlybird
And, if you're looking for more personal support, I'm also available for one-on-one remote sessions. So, if you're ready to feel stronger, more confident, and empowered in your own body, let's connect. Don't hesitate to drop me a message, ask questions, and get involved.
You're not alone in this journey. So, let's take the shame and confusion out of pelvic pain and embrace the power of our bodies.
Thank you for tuning in, and take care. Remember to hit subscribe and leave a rating and review to help spread this important conversation to those who need it most. You're amazing!
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Are you frustrated that your pelvic floor and core aren't coping with exercise? Or just want to get them strengthening as you exercise? Then todays episode is definitely for you!
Today I take you on a walk with me, as I talk you through:
Engaging your core Supporting your pelvic floor on the moveImproving your posture and back positionEngaging those glutes!This is the perfect episode to get your core working as you listen!
And here are those links:
If you aren't sure how to engage, then jump into www.FitFannyAdams.com/CORE
Want to identify birdsong? Its https://merlin.allaboutbirds.org/download/
Fancy more core strengthening movement? Enjoy 14days free access to my Fit Fanny Adams MembersHub, for access to hundreds of live (term time only) and on demand pelvic floor and core strengthening classes (US listeners www.FitFannyAdams.com/USTrial)
How did you get on? Connect with me @FitFannyAdams and let me know! x
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Think you are suffering alone with your vaginal atrophy? Think again!
Halle Belle is sharing her experience when misdiagnosed menopause related vaginal atrophy was first diagnosed as 'the worst case of Herpes'. She is on a mission to shift how we recognise and support women experiencing vulvo-vaginal changes associated with menopause.
With around 50% of menopausal women experiencing changes in their vagina during menopause, today I explore why those changes happen and most importantly, why you too should be inspired to get the medical support you need.
Want to share your experience of pelvic floor support through menopause? I'd love to hear from you! [email protected]
Do you know your pelvic floor needs a little more TLC - is prolapse or leakage becoming more of an issue for you? Jump on the wait list for my live online Transform Your Core & Pelvic Floor programme, kicking off in Sept 2024: www.fitfannyadams.com/earlybird
As always, please remember to drop a rating and review ... and connect with me on social media! @FitFannyAdams
X Sarahjane
P.S. Always seek help from your relevant medical professional. This podcast is not intended to replace any medical help.
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With so many sanitary products on the market, we are swept into a mindset that we should 'just get on', regardless of our periods.
In reality, women and girls are still troubled with the hormonal fluctuations in mood, energy, sleep quality ... and the fear of leakage or ability to use and access sanitary products for the sports / activities they're involved in.
Dr Nat Brown is research associate based at Swansea University and Sport Wales – working for the Welsh Institute of Performance Science and she is passionate about helping women feel and perform at their best throughout their menstrual cycle.
If you want more support with your menstrual cycle, or want to follow her work, connect with Dr Nat:
Instagram: optimal.period
Website: www.optimalperiod.com
Email: [email protected]
And if you found todays episode interesting or just want to share your story, I'd love to hear from you!
Email: [email protected]
Instagram: @FitFannyAdams
And please, help the crazy algorithms of the podcast world! Drop a rating and review to help get this podcast out to the women who need to know they are not alone.
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It's not just trampolining that places excess strain on the pelvic floor. Your pelvic floor muscles and whole infrastructure is hugely impacted by body position, load and what plane of movement (ie angle) you are working in.
By understanding where and when your pelvic floor is in its strongest V's most vulnerable position, you can better manage your movement to minimise pelvic floor compromise... or better still, learn to how correctly identify and strengthening the key muscles!
In todays episode I unpick the anatomy and bio-mechanical impact (dont worry, nothing too technical) of the pelvic floor and share details of how you can get 100% clear on which of your pelvic floor muscles (yes, there is more than one) that you need to be strengthening and how to do it!
Keen to jump into my short video tutorial teaching you how to activate the 6 key muscles of your pelvic floor?
www.FitFannyAdams.com/PelvicFloorProgramme for UK £39
www.FitFannyAdams.com/PelvicFloorProgram for US $49
ANd are you looking for a weekly exercise routine that both supports and strengthens your pelvic floor? I'd love for you to try out my MembersHub for online weekly classes and 100's of on demand classes! Enjoy a 2 week free trial with the links below:
www.FitFannyAdams.com/TRIAL14 .Enjoy 14 days free and then £24pcm (cancellable at any time)
www.FitFannyAdams.com/USTRIAL14. ENjoy 14 days free and then $39pcm (cancellable at any time)
An please, take a moment to drop a rating, review and to hit subscribe where ever you access your podcast!
xx Sarahjane
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Recognising when something is not working for us, is critical to progress. We need to understand and admit when what we are doing is not working and we have to change our course of action.
Climbing the perilous spiral staircases of our local 11th Century castle, was such a great 'aha' moment for me to comprehend that 'no ' really can be the right answer. Whilst on the surface it can feel like defeat, its crucial to look closer and appreciate that a balanced, educated decision can be the right one for our body. And enables us to work at things from a different angle.
Are you one of the many women who grabs a pad, or puts up with their prolapse at the gym, or to head off running? Sometimes we need need to stop and appreciate that battling on ignoring the issue is not actually what our bodies needs.
Take the plunge to enjoy trying a different approach - strengthen your core and pelvic floor through exercise! try making your core and pelvic floor strength and integrity the focus of your training and feel the difference as you learn to move with confidnce and control!
That is what my MembersHub is all about - 3classes a week of core strengthening fitness, plus hundreds of on demand classes and stretches! Access your free 2 weeks MembersHub access, wrapped up in this episode via:
- www.FitFannyAdams.com/CASTLE For your UK trial (2 weeks FREE access, followed by £24pcm, cancellable at any time)
- www.FitFannyAdams.com/USCASTLE For your US trial (2 weeks FREE access, followed by $39 pcm, cancellable at any time)
Tell me about your core journey? Connect with me on social media @FitFannyAdams or Linked in
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Life post pandemic seems to have been a constant flux. Right now it feels that that we subtly adjusting within our new state of ‘normal’. And that this is across our lives personally, at work, in business and within our health priorities.
What has this to do with your pelvic floor? Everything!
Your pelvic floor and core is so affected by external stress, lack of movement and chronic poor movement patterns as a result of 'new' working patterns, that I need to know where you are right now! Why? So I can create the right programmes and events that you need!
Is it clarity on your kegel's, help to let go, support on your peri / post menopausal core? Let me know the 1 Thing I can help you with at www.FitFannyAdams.com/1Thing or head to social media @FitFannyAdams.
And as a personal thank you from me to You, EVERYONE who contributes will receive 1 month FREE in the MembersHub... PLUS 1 lucky person, chosen at random, will receive a FREE private consultation with me!
What is in the MembersHub? 3 live classes a week, plus access to all the recordings & access t 100's of on-demand classes!
So thank you for helping me shape tomorrows core and pelvic floor restoration for You ðŸ™ðŸ¼.
And please take a super quick moment, just to drop a 5* rating to help get this podcast into the ears of the women who need to hear it!
Connect with me... I'd love to hear from you!
Linked In: www.linkedin.com/in/sarahjanewest-watson
Social Media @FitFannyAdams
www.FitFannyAdams.com
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We all know that squeezing is a big part of pelvic floor strength, but just how hard should we be squeezing?
https://www.gladiatorstv.com/gladiators/bbc/nitro/In todays episode I discuss the tendency to over squeeze and explore why a gladiator style power squeeze doesnt always equate to better function.
If you have been left wondering how to exercise and identify each of your pelvic floor muscles, head to:
www.fitfannyadams.com/PelvicFloorProgram for access for $49
or www.fitfannyadams.com/PelvicFloorProgramme for access for £39
And if you are wanting to join my Easter freebie, it's www.fitfannyadams.com/Easter or www.fitfannyadams.com/USEaster
Want to enjoy the benefits of live & ondemand regular core and pelvic floor strengthening classes head to:
www.fitfannyadams.com/USMembersHub for $49 pcm
or www.fitfannyadams.com/MembersHub for £24 pcm
And if you just want to check out who Nitro is ... www.gladiatorstv.com/gladiators/bbc/nitro/
And please do take a moment to rate and review this podcast... and ensure that you seek out medical and professional support as you need.
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It's been such a wonderful start to 2024, seeing women progress and feel confident with their movement, core and pelvic floor! So, this week I'm taking on the role of Easter bunny and spreading the love!
Too many people STILL cue navel to spine to activate their core and feel demotivated with 'lazy glutes'. No, no, no. Let's get educated and empowered to move in a way that supports and strengthens! As a population, we are largely switched off, stressed and disconnected. We expect to jump into great movement patterns when we exercise, but it takes focused unpicking of habits, followed by re-education and practice of new ones in order for the magic to happen!
We need to connect with and restore the breath, to enable the pelvic floor to brace the core... and then bring in a whole glorious symphony of bio-mechanical shifts... that enable the body to move in a way that feels good, supported and ultimately stronger!
This is what I passionately try to deliver in each and every class I host. And, whilst I'm taking a break this Easter, I'm treating you to test out the MembersHub FREE for access to 100's of my classes until April 8th 2024... plus if you are super speedy, you can join Fridays LIVE class at 8.45GMT! Can't make it live? Don't worry, within the MembersHub I upload each class, so you can hit play that evening when it suits you!
Keen to jump in.... Its www.FitFannyAdams.com/EASTER for your free 18 day trial and a £24pcm should you decide to continue. OR www.FitFannyAdams.com/USEASTER for $30 pcm if you prefer the USD option!
Questions or problems logging in? Just drop me an email [email protected]
And who knows, maybe I will see you live on the mat April 8th!
x Sj
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To celebrate International Women's Day, I opened my virtual doors to my CoreCardio class and I'd LOVE for you to try it too!
Hands up, fessin' up, I've been too over- comited this last couple of weeks and dropped a ball communicating out this class to you. So by way of heartfelt apology, you get a bonus episode AND free access to todays class... just head to
www.FitFannyAdams.com/Register before the end of March 2024 and you will receive access!
Want to jump right into the MembersHub for 3x Live classes a week (term time only), access to the replays plus 100's of on-demand classes and stretches? Here are your links!
www.FitFannyAdams.com/MembersHub for £24pcm plus your first month FREE
www.FitFannyAdams.com/USMembersHub for $30pcm plus your first month FREE
Happy International Women's Day... I hope you did something for YOU!
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Ever wondered why your pelvic floor issues grumble on, usually only increasing in complexity?
We often underestimate the complex nature of our pelvic floor and with it, the multi disciplinary approach to healing and restoration.
Today, I explore why pelvic floor dysfunction can quickly become complex, chronic and with multiple systems becoming involved.
Understanding and embracing why a collaborative, multi disciplinary approach to healing and restoration is often needed, can also be a part of the restoration journey!
Want to jump in and understand your 6 principle pelvic floor muscles :
-UK folk www.fitfannyadams.com/PelvicFloorProgramme for lifetime access at £39
-US folk www.fitfannyadams.com/PelvicFloorProgram for lifetime access at $49
And if you thinking that you need to get on top of your pelvic floor once and for all, then get lifetime access my 6 Week Transform Your Core & Pelvic Floor on demand for £169 here at www.FitFannyAdams.com/SelfPacedTransform
- Episode 9: Lifting The Lid On Bowel Movements Apple Podcast or Spotify
- Episode 30: Use Your Brain on Apple Podcast or Spotify
Want to connect with me or share your pelvic floor journey? I'd LOVE to hear from you!
Instagram or Facebook or Linked In
And please please, take a moment to drop a review and 5*Rating where-ever you listen to this episode! It makes such a difference to getting this podcast out to those that need to hear it! :)
Xx Sarahjane
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***Trigger Warning: Please be aware the content of this episode may be distressing and explores the physical and emotional factors contributing to birth trauma. Please take the necessary precautions and seek support as appropriate.
"On 9 January 2024, the All-Party Parliamentary Group (APPG) on birth trauma in the UK Parliament will set up an inquiry to investigate the reasons for traumatic birth and to develop policy recommendations to reduce the rate of birth trauma. Research shows that about 4-5% of women develop post-traumatic stress disorder (PTSD) after giving birth – equivalent to approximately 25,000-30,000 women every year in the UK. Studies have also found that a much larger number of women – as many as one in three – find some aspects of their birth experience traumatic. Birth Trauma affects 30,000 women across the country every year. 53% of women who experienced birth trauma are less likely to have children in the future and 84% of women who experienced tears during birth, did not receive enough information about birth injuries ahead of time. " Source: https://www.theo-clarke.org.uk/birth-trauma
Todays episode shares insight into the All-Party Parliamentary Group (APPG) inquiry into birth trauma and sarahjanes own experiences of supporting women who have experienced traumatic births.
Her experience and the literature, suggests that births do not have to be physically traumatic to contribute to a traumatic birth. Emotional factors have a huge role to play and can often cause huge implications to the mother, patner and life beyond.
Sarahjane encourages UK victims of birth trauma (or expert witnesses) to submit their accounts by 20th February 2024 to [email protected] using the guidelines at. using the guidelines at https://www.theo-clarke.org.uk/birth-trauma
Please also see Episode 30 to help you utilise the BRAIN acronym in your birth.
Please find below details for support or reach out to me directly for signposting [email protected]
Birth Trauma Association peer support: [email protected]
MASIC: [email protected] or 0808 1640 8333
MASIC supports people who have experienced injuries as a result of birth.
For help and support please visit their website: Where to seek help - MASIC
- Montre plus
