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# Beyond Birthing

## Sitemaps

- [XML Sitemap](https://beyond-birthing.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Postpartum Running Program](https://beyond-birthing.com/2020/09/10/postpartum-running-program/) - You just delivered your baby a few months ago, and you are SO EAGER to get back into your running shoes! Plus - I am so proud of you - you checked all the boxes: You waited at least 12 weeks post delivery: as you took my prenatal class and heard it was the minimal
- [Calves on a stool: reduce pelvic pressure during and after pregnancy](https://beyond-birthing.com/2021/04/13/calves-on-a-stool-reduce-pelvic-pressure-during-and-after-pregnancy/) - Calves on a stool position during and after pregnancy "Calves on a stool" is such a great simple exercise to help decreasing pressure on the pelvis during and after pregnancy. I thought you may be interested in knowing about it, whether or not you have symptoms, so you can use it now or in the
- [Forward leaning inversion for Birth Prep!](https://beyond-birthing.com/2020/09/11/forward-leaning-inversion-pose-during-pregnancy/) - Forward leaning inversion pose The Forward-leaning Inversion is meant to create room in the lower uterus by using gravity. The goal is to stretch the ligaments of the uterus and cervix to remove tensions and restrictions around your baby and ease labour and birth. It is also a great stretch if you experience any round
- [Relieving pubic symphysis pain during & after pregnancy](https://beyond-birthing.com/2020/02/10/relieving-pubic-symphysis-pain-during-after-pregnancy/) - Pubic symphysis pain can be extremely debilitating during and after pregnancy. It is a kind of pain located at the pubic bone (the bone above the clitoris), and it can be sharp or dull. Most women report that it gets triggered with some or all of the following activities: - Standing up after sitting for
- [Healing the Body during & after Pregnancy](https://beyond-birthing.com/2018/11/08/healing-the-body-during-after-pregnancy/) - It all started last spring. There was this Birth Healing Summit advertised on one of my pelvic health groups on Facebook, and since it was presented online and free, I decided to sign up. What did I have to lose anyway..? This summit was put on by a Pelvic Health physiotherapist called Lynn Schulte who
- [Top post partum recommendations to protect your floor](https://beyond-birthing.com/2019/01/10/top-post-partum-recommendations-to-protect-your-floor/) - Delivering a baby puts a huge amount of pressure on your pelvic floor muscles, and sometimes tearing. It is not surprising that our pelvic floor needs some rehabilitation and care once Baby is born, after all it has been through! In the first few weeks after your delivery, you have to be extra cautious in
- [Return to running after birth: do you make the cut?](https://beyond-birthing.com/2019/10/07/return-to-running-after-birth-do-you-make-the-cut/) - When should you return to running after delivery? There is so much controversy about this topic, and I thought I would share the updated 2019 guidelines to enlighten your decision making. Remember that these tests are only one part of the puzzle, and that a Pelvic Health PT assessment should also be part of it
- [What to expect after your vaginal delivery?](https://beyond-birthing.com/2019/08/12/what-to-expect-after-baby/) - One of the things I hear the most from my post partum moms is "No one told me this could happen..!" Indeed, not many women are informed about what to expect in the pelvic area after baby is born. We spend soooo much time preparing for labour, birth and baby's care. But once these adorable
- [Vaginal scar tissue: 3 techniques to release it](https://beyond-birthing.com/2019/10/18/vaginal-scar-tissue-3-techniques-to-release-it/) - Vaginal tears from childbirth can heal in different ways, and many people are not aware that sometimes they need a little help in the healing process. In fact, vaginal scar tissue can often heal "tight" and not super flexible, and can cause pain with sex. If this is your case, these techniques can help with
- [Self-massage with balls during & after pregnancy](https://beyond-birthing.com/2020/02/18/self-massage-with-balls-during-after-pregnancy/) - Low back, hip & pelvic pain during & after pregnancy can restrict mobility and limit moms in their daily activities. Having some self-management techniques to alleviate the pain can be a life saver for a better sleep, improved mobility & remaining active. How about using massage balls for self-treatment? You can do it anywhere, anytime,
- [Coregeous ball: 6 techniques to make the most of it!](https://beyond-birthing.com/2020/07/16/coregeous-ball-6-techniques-to-make-the-most-of-it/) - The coregeous ball is definitely one of my favourite self-care tools. I use it pretty much every day for different purposes - whether it is for back pain, posture, digestive issues, stretching and so on! Want to learn how to use it? Watch the video below :)
- [My TOP postpartum MUST-HAVES!](https://beyond-birthing.com/2020/11/02/top-postpartum-must-haves/) - My TOP postpartum MUST-HAVES! After bringing baby home, your body will need lots of TLC, and there are amazing products out there that I love to recommend in order to ease your recovery. Whether you had a belly birth or a vaginal delivery, here is a list of my favourite products with their links, and
- [2 self-release techniques for your guts!](https://beyond-birthing.com/2020/02/05/2-self-release-techniques-for-your-guts/) - If you have abdominal discomfort from bloating or constipation, this video for you! Or if you came to see me and I mentioned that you had tension around your intestines, this video is for you too! Here below is a video with two techniques you can do at home to release your small intestine and colon.
- [Top 3 tips for hemorrhoids & anal fissures](https://beyond-birthing.com/2020/01/23/top-3-recommendations-for-hemorrhoids-management/) - (If you rather watch my video summarizing these things, click link above!) Hemorrhoids and anal fissures are a real pain in the butt to deal with. And when you just gave birth and you have a newborn to take care of, the last thing you want is to cry out of pain on the toilet
- [Doing your Kegels right: pro tips!](https://beyond-birthing.com/2019/05/23/doing-your-kegels-right-pro-tips/) - "I have been doing Kegels but I am not sure if I do it right, so I would like you to check..." - so many women consulting me...!!! I don't blame you ladies. Before taking my first Pelvic Health PT education course, I did not know either... Isn't it crazy that we are not educated
- [Painful sex: how to use vaginal dilators to stretch your vagina](https://beyond-birthing.com/2019/10/18/painful-sex-how-to-use-vaginal-dilators-to-stretch-your-vagina/) - There is this myth going around in our society that it is "good to have a tight vagina" - but good for who exactly?! I'm asking you. What if I was telling you that most of my clients consulting for painful sex issues present, in fact, a tight vagina, and it sure makes their sex
- [Exercise to stop leaking when you sneeze or cough!](https://beyond-birthing.com/2019/05/12/exercise-to-stop-leaking-when-you-sneeze-or-cough/) - "I want to stop peeing my pants every time I sneeze or cough" is one of the most common reasons of consultation I hear in my clinic. Clients often develop the strategy of crossing their legs to compensate for the poor pelvic floor muscles who just got a little lazy after childbirth or menopause. Here
- [Bladder health 101](https://beyond-birthing.com/2019/08/05/bladder-health-101/) - As any part of your body, your bladder can become unhealthy if you don't take good care of it. That's when people start consulting me for overactive bladder issues (going to the bathroom too frequently), urinary urgency, incontinence and so on. What can you do to keep your bladder healthy? Here's a few pro tips!
- [Leaking urine: weak or tight pelvic floor?](https://beyond-birthing.com/2019/10/07/leaking-urine-is-your-pelvic-floor-truly-weak-or-is-it-tight/) - Many people think that if they are leaking urine, they must necessarily have a weak pelvic floor. Starting from this assumption, they start doing Kegel exercises, and sometimes make their problems worse! Why is that? In this video, I am drawing the distinction between a weak and a tight pelvic floor, and why Kegels can
- [Tips for a peaceful bladder during the holiday travels](https://beyond-birthing.com/2019/12/06/tips-for-a-peaceful-bladder-during-the-holiday-travels/) - The holiday travels can be a source of anxiety for folks who experience bladder control issues. Long travels, flights, airports, being in places where you don't know the location of the bathrooms, can indeed make things stressful. Here are a few tips to go through the holiday travels with a bladder at peace! #1 -
- [New tool at the clinic: pelvic floor biofeedback](https://beyond-birthing.com/2018/10/16/new-tool-at-the-clinic-pelvic-floor-biofeedback/) - This month, I decided to invest in a new piece of equipment to help my clients in connecting with their pelvic floor muscles. It is called a "biofeedback". It can be a great tool especially for people who have trouble "feeling" their pelvic floor contracting or releasing - the ones who come back to me
- [Do's & dont's for core workouts](https://beyond-birthing.com/2019/05/02/dos-donts-for-core-workouts/) - You have been told that some core workouts are better than others during & after pregnancy but you're not sure what that means? Watch this! PS: This also applies to anyone doing core workouts to protect your back and avoid injuries!! But moms are just more vulnerable to injuries because of their overstretch core from
- [My top 5 recommendations for an A1 gut health!](https://beyond-birthing.com/2019/04/26/my-top-5-recommendations-for-a-a1-gut-health/) - Pooping is such an essential body feature. Actually, if you don't poop, you die... Does that convince you? In my intake form for my clients, I always ask about presence of constipation, because it is totally part of the big picture when we talk about pelvic health. For example, constipation leads to straining, which in

## Pages

- [Home](https://beyond-birthing.com/) - Content Marie-France Mallet - On the first postpartum class with Sophie, I felt safe and that healing was to begin. Her classes were so powerful and positive. I strongly recommend her services. Sophie is very knowledgeable, professional and friendly. I really felt like she cares and is passionate of her work. I believe every mama
- [Free Book](https://beyond-birthing.com/free-book/)
- [Masterclass (form)](https://beyond-birthing.com/masterclass/)
- [Work with Sophie](https://beyond-birthing.com/workwithsophie/) - Feel Strong & Supported Through Pregnancy & Postpartum While most of the mamas I work with come to me during pregnancy so I can support them from A to Z, I also work with many postpartum moms who are looking to heal, rebuild confidence, and get back to the activities they love. Whether you’re expecting
- [Contact](https://beyond-birthing.com/contact/) - 🌸 We’re welcoming new clients 🌸 If you’re pregnant 👉 We’d love to connect with you on a free prenatal discovery call. This is a chance for us to learn more about your journey and explore how we can best support you. If you’re postpartum, planning a pregnancy, or looking for other type of pelvic
- [Book a Free Prenatal Discovery Call](https://beyond-birthing.com/discovery/)
- [about](https://beyond-birthing.com/about/) - Sophie Villeneuve is a Pelvic Health Physiotherapist, online coach, and the founder of Beyond Birthing. She’s passionate about helping mamas feel strong, confident, and supported through pregnancy, birth, and postpartum. Since 2015, she’s guided over a thousand women in preparing their pelvic floor for birth and recovering fully afterward, so they can get back to
- [Masterclass](https://beyond-birthing.com/masterclass-watch/) - Vidéo Youtube
- [Book a prenatal discovery session](https://beyond-birthing.com/apply/)
- [Success Stories](https://beyond-birthing.com/successstories/) - Liz https://youtu.be/zZTdC_K4MQo “I don’t know what I would have done without your program Sophie. I would have probably spent hours researching on the internet, trying to find out what I can or cannot do.” – Liz Aryn https://youtu.be/z4FS1l2x-BU “My whole birth plan changed and did not go according to plan. But because I had the

## Testimonials

- [Astrid Sideway-Wolf](https://beyond-birthing.com/testimony/astrid-sideway-wolf/) - When my partner and I attended her prenatal classes, he was eager to learn but somewhat unsure of his role in the process, especially as Covid regulations had prevented him from attending ultrasounds and prenatal appointments. This was such a wonderful opportunity for him to feel like part of our pregnancy in an active way.
- [Tiffany Smith](https://beyond-birthing.com/testimony/tiffany-smith/) - Sophie has a wonderful approach. I felt well prepared for birth and recovery after following her program. I am a second time mom, and found the information incredibly useful and necessary. My first birth was an emergency c-section and I was determined this time to have a VBAC, with Sophie’s help I was able to
- [Victoria Taylor](https://beyond-birthing.com/testimony/victoria-taylor/) - I am so happy I made the leap to join Sophie's Beyond Birthing program! It gave me the confidence to go through pregnancy for the first time and it was there for me every step of the way. The exercises provided in the program helped me feel strong during pregnancy, labour and postpartum. When things
- [Natasha Till](https://beyond-birthing.com/testimony/natasha-till/) - The Beyond Birthing Signature Program left me feeling completely empowered heading into labour! Having the videos online allowed me to watch the videos and finish the program when convenient for me! The post-partum program was easy to follow and I believe my core is stronger now than it was before! It forced me to slow
- [Coralie Langevin](https://beyond-birthing.com/testimony/coralie-langevin/) - Sophie's program was essential to help my body recover from the delivery. Sophie provided helpful tips and exercises that helped me to make peace with my pelvic floor!
- [Vanessa Stewart](https://beyond-birthing.com/testimony/vanessa-stewart/) - Sophie's pre and postnatal program was incredibly informative and empowering. You'll learn how to prepare for the birthing process and how to recover your body after. Sophie is professional, interesting and fun to work with. Definitely worth your time to feel successful and prepared!
- [Jodie McGregor](https://beyond-birthing.com/testimony/1543/) - Sophie has taught me the importance of my own mental, physical and sexual health during and after pregnancy. She gave me the confidence needed for labour (even though it ended up not being a vaginal birth). She was there after birth to listen and make sure my own healing was happening. She gave me the
- [Kelly King](https://beyond-birthing.com/testimony/1544/) - Sophie is a one-of-a-kind physio who serves in a much-needed role. She a wealth of information and personally invested in helping her patients improve. Her therapies are easy to follow but effective and she is wonderful at following up and maintaining open communication; you get the feeling she genuinely cares. After working with her, I've
- [Rox-Ann Duchesne](https://beyond-birthing.com/testimony/1545/) - I first connected with Sophie after the caesarean birth of my first child. After just one postpartum session, I profoundly wished I had known about her services during my pregnancy. During my second pregnancy, I was thus able to treat my body with more gentleness, awareness and respect. I had set my hopes on a
- [Éliane Cloutier](https://beyond-birthing.com/testimony/eliane-cloutier/) - Even though I already have two children, I wanted to avoid tearing again for my third delivery and to prepare my pelvic floor for the birth and the post-partum phase. Sophie’s online program was so informative, well structured and clear, it empowered me to take care of my pregnant body. It paid off : even
- [Erin Legault](https://beyond-birthing.com/testimony/erin-legault/) - Sophie's program was such an incredible lifesaver for us. It helped my partner and I learn together, to build confidence, to relieve the mysteries around labour and what to expect; and to learn so much about my pelvic health and how to best prepare my body for labour. Whenever I hear of someone newly pregnant,
- [Sarah Crocker](https://beyond-birthing.com/testimony/sarah-crocker/) - Sophie's program was immensely helpful to me in preparing for labour. The visual cues and muscle memory from the exercises stuck with me, and my body was better able to relax into the pain instead of tensing against it. Even during the intense and painful pushing stage, the sensations felt familiar and safe because I
- [Jocelyn Murphy](https://beyond-birthing.com/testimony/jocelyn-murphy/) - Sophie Villeneuve and the Beyond Birthing Signature Program are fantastic resources for pregnant women preparing for labour, delivery and postpartum. Sophie is a very engaging instructor - her modules are easy to understand, with clear exercises and summaries that keep the information digestible and easily applicable, without overwhelm. Sophie has a wealth of advanced training
- [Amy Palamar](https://beyond-birthing.com/testimony/amy-palamar/) - Sophie saved my life!! Prior to my first baby I had very little knowledge of pelvic health, but considered myself an active and strong person. However, after delivery I was experiencing lots of pain and discomfort down there and my doctor recommended seeing a physio. Thankfully I found Sophie! We had to start from square
- [](https://beyond-birthing.com/testimony/1553/) - The best decision you will ever make is to see Sophie! She changed my life and I will forever be grateful. I had a traumatic birth and everything that could go wrong went wrong. Forceps delivery with tearing and pelvic organ prolapse. When I met Sophie I was in constant pain and not even able
- [Marie-France Mallet](https://beyond-birthing.com/testimony/950/) - On the first postpartum class with Sophie, I felt safe and that healing was to begin. Her classes were so powerful and positive. I strongly recommend her services. Sophie is very knowledgeable, professional and friendly. I really felt like she cares and is passionate of her work. I believe every mama should get this informations,
- [Tracie Keen](https://beyond-birthing.com/testimony/tracie-keen/) - I would so highly recommend Sophie for anyone pregnant or who has recently given birth. I am ecstatic to be back running without pain or leakage! Her birth healing techniques to manipulate my organs back into the proper place meant I could take a proper deep breath again! I only wish I had found her
- [Isabel C.](https://beyond-birthing.com/testimony/isabel-c/) - I am so glad we have Sophie here in Whitehorse. She is an excellent professional. After baby's delivery, she helped me to understand my body. Now I know which exercises are good for me, and I didn't have any pelvic floor issues. Also I love how committed she is in the community! I can just
- [Kate D](https://beyond-birthing.com/testimony/kate-d/) - As a life-long athlete, I was frustrated that lower back and pelvic pain as well as diastasis recti made getting out of bed and short walks painful during the latter part of my 2nd and 3rd pregnancies. Sophie’s fact-based approach empowered me to make better choices during labour, delivery and recovery to help set the
- [Elynn Johnson](https://beyond-birthing.com/testimony/elynn-johnson/) - If you are pregnant or just had a baby, you need Sophie in your life. She will get your core & floor back on track. Sophie is professional & easy-going. She will take time to answer all of your questions. I learned so much about my body!
- [Sophie Fortier](https://beyond-birthing.com/testimony/sophie-fortier/) - I was fortunate to work with Sophie one on one for prenatal care, as well as through her pre and post natal classes. Sophie's passion, knowledge, professionalism and caring nature shine through in all areas of her work. Her pre and postnatal classes are a must for all mothers! Her prenatal class gave me insight

## Sessions

- [Pelvic Floor 101 - Nov 14th 19h-20h](https://beyond-birthing.com/session/pelvic-floor-101-nov-14th-19h-20h/)
- [Get your Floor Ready for Birthing - Thu Sept 5th, 18h-19h30](https://beyond-birthing.com/session/get-your-floor-ready-for-birthing-thu-sept-6th-18h-19h30/)
- [Get your Floor Ready for Birthing - Thu July 4th, 18h-19h30](https://beyond-birthing.com/session/get-your-floor-ready-for-birthing-thu-july-5th-18h-19h30/)
- [Get your Floor Ready for Birthing - Thu May 2nd, 18h-19h30](https://beyond-birthing.com/session/get-your-floor-ready-for-birthing-thu-may-3rd-18h-19h30/)
- [Get your Floor Ready for Birthing - Thu Mar 7th, 18h-19h30](https://beyond-birthing.com/session/get-your-floor-ready-for-birthing-thu-mar-1st-18h-19h30/)
- [Maintaining Pelvic Health through Menopause, Thu April 4th, 18h30-19h30](https://beyond-birthing.com/session/maintaining-pelvic-health-through-menopause-thu-april-5th-18h30-19h30/)
- [Take Control Back on my Overactive bladder, Thu Feb 7th, 18h30-19h30](https://beyond-birthing.com/session/take-control-back-on-my-overactive-bladder-feb-6th-19h-20h/)
- [Get your Floor Ready for Birthing - Thu Jan 10th, 18h-19h30](https://beyond-birthing.com/session/get-your-floor-ready-for-birthing-jan-10th-18h-19h30/)
- [Post Partum Core & Floor January 9th,16th, 23rd, 30th 2019](https://beyond-birthing.com/session/january-9th16th-23rd-30th/)
- [Post Partum Core & Floor Feb 20th, 27th, Mar 6th & 13th 2019](https://beyond-birthing.com/session/feb-20th-27th-mar-6th-13th/)
- [Post partum Core & Floor April 3rd, 10th, 17th & 24th 2019](https://beyond-birthing.com/session/april-3rd-10th-17th-24th/)
- [Get Ready to Rock your Birth Experience - Oct 24th, 17h30-19h30](https://beyond-birthing.com/session/get-ready-to-rock-your-birth-experience-oct-24th-17h30-19h30/)

## Categories

- [Uncategorized](https://beyond-birthing.com/category/uncategorized/)
- [Bladder](https://beyond-birthing.com/category/bladder/)
- [Sex](https://beyond-birthing.com/category/sex/)
- [pelvic floor](https://beyond-birthing.com/category/pelvic-floor/)
- [bowel health](https://beyond-birthing.com/category/bowel-health/)
- [Core](https://beyond-birthing.com/category/core/)
- [Exercises](https://beyond-birthing.com/category/exercises/)
- [Prenatal](https://beyond-birthing.com/category/prenatal/)
- [Postnatal](https://beyond-birthing.com/category/postnatal/)

## Tags

- [pelvic health](https://beyond-birthing.com/tag/pelvic-health/)
- [biofeedback](https://beyond-birthing.com/tag/biofeedback/)
- [incontinence](https://beyond-birthing.com/tag/incontinence/)
- [kegels](https://beyond-birthing.com/tag/kegels/)
- [women's health](https://beyond-birthing.com/tag/womens-health/)
- [physiotherapy](https://beyond-birthing.com/tag/physiotherapy/)
- [postpartum](https://beyond-birthing.com/tag/postpartum/)
- [pelvichealth](https://beyond-birthing.com/tag/pelvichealth/)
- [womenshealth](https://beyond-birthing.com/tag/womenshealth/)
- [postpartumcare](https://beyond-birthing.com/tag/postpartumcare/)
- [pelvicphysio](https://beyond-birthing.com/tag/pelvicphysio/)
- [guts](https://beyond-birthing.com/tag/guts/)
- [visceral](https://beyond-birthing.com/tag/visceral/)