JADE PHYSIOTHERAPY

PELVIC HEALTH & PERFORMANCE
PHYSIOTHERAPY FOR ACTIVE WOMEN

IN-PERSON & ONLINE

Jade Physiotherapy was created with a different vision for women's health

Care begins with listening — to your story, your goals and what truly matters to you in this season of life.

Whether that means moving through daily activities without symptoms, returning to the movement that makes you feel like yourself,
or rebuilding toward performance sport postpartum,
your goals are valid here.

Founded by Camille, whose own experience navigating endometriosis shaped her understanding of pain, identity and movement,
the clinic was built on the belief that rehabilitation should support the whole person — your symptoms, your goals and your life beyond them.

Because strength looks different in every phase of life — and you deserve guidance that meets you there.

During Pregnancy & Early Postpartum

Return to Training & High Performance

Ongoing Pelvic Health Concerns

Common Conditions Treated

The conditions listed below are common presentations seen in clinic. Each is assessed individually, with treatment tailored to your symptoms, goals and lifestyle.

Pelvic Floor Disorders

Changes in pelvic floor function can present as heaviness, pressure, reduced support or difficulty activating the muscles correctly.

Assessment focuses on restoring pelvic health through strength, coordination and support to improve comfort and confidence in daily life and exercise.

*Includes Pelvic Floor Dysfunction, Pelvic Organ Prolapse, Pessary Fitting & Management

Bladder & Bowel

Bladder or bowel concerns may include leakage, urgency, increased frequency or difficulty emptying.

These symptoms are common, but not something you need to simply “put up with.”

Treatment is tailored to restore control, improve pelvic floor function and support long‑term management in daily life and exercise.

*Includes Stress Urinary Incontinence, Urge Urinary Incontinence, Overactive Bladder, Bowel Incontinence and Dysfunction

Musculoskeletal

Pain in the pelvis, lower back, hips or surrounding joints can affect movement and everyday function.

Care addresses underlying contributors including strength, stability and load management to reduce discomfort and support return to activity.

*Includes Pelvic Girdle Pain, Pubic Symphysis Dysfunction, Musculoskeletal Pain Including Neck, Back and Pelvic Pain, Sporting Injuries, Headaches

Pelvic Pain

Pelvic pain can present as persistent or chronic discomfort, unexplained pain, pain with movement, or pain with sex and/or penetration.

Management is individualised and may include symptom and diagnosis education, desensitisation, pelvic floor rehabilitation and coordinated care alongside medical teams when required.

*Includes Pelvic Pain, Endometriosis Management, GPPPD: Dyspareunia / Vulvodynia / Vestibulodynia

Pre-and Post- Natal

Guided support throughout pregnancy and postpartum to maintain strength, manage discomfort and restore core and pelvic floor function.

Care includes management of abdominal separation, perineal recovery and scar healing, with rehabilitation designed to support recovery and a confident return to the daily activities you enjoy — during pregnancy and beyond.

*Includes Pre- and Post-Natal Rehabilitation, Post-Natal Return to High Impact Sport, Pre- and Post-Partum Exercise Support, Rectus Diastasis, Perineal Tears or Episiotomy Pain, Scar Support

Surgical Rehabilitation

Rehabilitation before and after gynaecological or urological surgery, as well as oncology‑related treatment.

Care focuses on restoring mobility, strength, tissue health and overall function to support recovery and long‑term wellbeing.

*Includes Pre‑ and Post‑Op Care Gynaecological or Urological Surgery (e.g. Hysterectomy), Pelvic Radiation Treatment, Breast Cancer Related Cording, Joint Stiffness, Reduced Strength and Endurance

BOOK A CONSULT

Camille

Women's Pelvic Health & Continence Physiotherapist

Camille is a Pelvic Health Physiotherapist currently based in Hong Kong. Through her own love for movement, she understands the unique physical demands that women place on their bodies and the joy of engaging in everyday activities that nourish you both mind and body. Her passion lies in helping women feel strong, resilient and confident through all phases of life.

Pelvic floor issues in any phase of life, including pregnancy and postpartum, are not only treatable but, in many cases, preventable. With the right guidance and support, women can thrive through every phase of life whilst embracing their strength and capability.

Camille completed her Master’s degree in Pelvic Health and Continence, equipping her with the expertise to provide specialised, evidence-based care. Combined with her personal experience living with endometriosis, she brings both clinical skill and genuine empathy to her work—supporting women in achieving their goals in the most effective and empowering way possible.

Masters In Clinical Physiotherapy - Pelvic Health and Continence (AUS)

Bachelor Of Science - Physiotherapy (AUS)

Formation Pessaires - Savantes (Qualiopi Processus Certifé)

Certified Pre- Postnatal Personal Trainer - (GGS)

specialised pelvic floor and health physiotherapy Hong Kong Clinic physiotherapist

GET IN TOUCH

Welcome to The Pelvic Blog !

This space is dedicated to sharing updates, education and insights across pelvic health, pregnancy, postpartum recovery and return to sport.

To stay up‑to‑date when new content is published, you’re welcome to subscribe and receive updates directly to your inbox.

Strength Training At 8 Months Pregnant

In the third trimester and my body is feeling great - I owe this massively to training on a regular basis.

Pre- & Post-Partum

Camille

Feb 25

Self-Check Your Pelvic Floor Technique

How To Self-Check Your Pelvic Floor Technique | How to know you're squeezing your pelvic floor right - here are 3 ways to check your technique

Pelvic Floor Exercises

Camille

Nov 29, 2025

Your Pelvic Floor Is a Muscle: now let's work it out

Your pelvic floor is a muscle— do you train it? 🏋️‍♀️

Pelvic Floor Exercises

Camille

Nov 25, 2025

Explore The Blog →

The Pelvic Blog:

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KIND WORDS FROM PATIENTS

“Working with Camille has been incredibly helpful. I had recently been diagnosed with a pelvic floor disorder was feeling anxious and overwhelmed. Her kind and empathetic approach, along with a personalised rehab plan, significantly improved my symptoms. I feel much more confident now and highly recommend her care."

- A, 41

Stay Up To Date

Took me a while to get round to this one! But here’s an answer to a highly asked requested question I get👇🏼

This is one of those tools that often flies under the radar, but can play a very supportive role in early postpartum recovery - including core and diastasis care.

I was first introduced to these while working in a private women’s hospital in Australia, where they were routinely offered to women immediately after birth.

That experience really shaped how I think about their role in early postpartum care - in such a busy time, with so many new sensations and demands, having something that passively supports your recovery can feel particularly helpful.

I used mine from day 1 - despite not having a diastasis - and found it helped provide comfort, support, reduced swelling and facilitated healing of the muscles, ligaments, and the uterus.

I’d love to know if tools like compression garments or belly bands are commonly used where you are based? And if you used one, how did you like it? 👀

Early core rehab is about creating the right environment for healing, when that’s done well, recovery is often smoother and faster 🧘🏻‍♀️

I love moving my body as it makes me feel good, both physically and mentally. So I prioritised core work from the very start of my pregnancy to ensure I could 1) stay active during pregnancy, and 2) give myself the best chance of safely returning to exercise early postpartum.

This was the approach that made the most sense for me with my body, pregnancy and delivery all into consideration.

Here’s what I did for my core from day one onwards:

🪷 Checked for diastasis and baseline core function —
This was essential to make sure whatever I did next was appropriate for my body.
 🪷 Used an elastic belly band —
I started using these routinely during my time working in a private women’s hospital in Australia where they would hand them out to every woman immediately after birth - I love them and recommend them often!
 🪷 Started with three basic core exercises —
My ‘no-fuss’ core rehab routine is because I wanted to be as efficient as possible, allowing my body to recover while also leaving as much time and energy as possible for my family.

Postpartum recovery is individual. This is what was appropriate for me, and I always recommend discussing your own plan with your healthcare provider 🏥

A few things I’ve been seeing in clinic lately

Almost the weekend and going into it feeling grateful for the work I do 🌸

Strength training at 8 months pregnant

🏋🏻‍♀️

In the third trimester and my body is feeling great - I owe this massively to training on a regular basis.

I’m very grateful to have the ability to do this.

It wasn’t an easy start as I battled with severe hypermeisis gravidum during the first and second trimester - initially training was impossible.

After successful treatment, along with the support from my husband, OBGYN and @coastalfitnesshk , I managed to find a sense of normality again and gradually reintroduced movement.

Strength training, when done right, is known to be safe and beneficial for both mother and baby.

And it’s had an incredible impact on both my mental wellbeing, and physical health during pregnancy.

The body goes through a shift of hormones and anything that helps regulate my sleep, hunger and energy is a win.

Three important considerations I’d recommend when it comes to training:

1. Consult your doctor before beginning any new exercise (preferably one who understands exercise 🙃)

2. Work with a coach who has specialised training and experience in pre- and postnatal fitness, and who you feel you can communicate with openly.

3. Remember training will look different to pre-pregnancy and that’s ok. My numbers (and movements) don’t look the same, but I’m still benefitting from training and that’s what matters.

Pregnancy is different for everyone, but movement remains one of my best forms of self-care💆🏻‍♀️

How to know you’re squeezing your pelvic floor right 👇🏼

Here are 3 ways to check your technique - get comfy!

1. Stop the flow of urine mid-stream (once only!) This gives you quick feedback on whether your pelvic floor is activating — but don’t do this regularly, as it can interfere with healthy bladder function.

2. Use a mirror Look for an upward and inward lift around the perineum. If you see a bulge or feel pressure downwards, something needs adjusting.

3. Use your finger Insert and gently contract your pelvic floor. You should feel a squeeze and lift.

These checks are helpful — but not foolproof. If in doubt, working with a pelvic health physio is the best way to make sure your technique is on track (and doing what it’s meant to do).

What does a perfect pelvic floor contraction looks like on ultrasound?

Video: a real-time image of the bladder (the black rectangular shape) with the pelvic floor just underneath it (in white) - when contracted correctly you’ll see the base of the bladder lift upward on the screen

Incorrect contraction:
- Bladder pushes down because of breath holding or straining
- No movement or activating abs, glutes or inner thighs instead
- Trouble letting go after

Correct contraction:
- Bladder base lifts
- No breath holding

Takeaway: think lift and then let go

The movement should feel like a lift from inside, not a clench

What’s your favourite cue? The one that works well in clinic (to many people’s surprise) is “picking up a blueberry”

If you’re not sure you’re doing it right I highly recommend you see a pelvic health physio, there’s lots of ways to improve your technique!

Last one for the 3 quick fixes that stopped my patient leaking whilst skipping

Once she’d found her posture, we temporarily changed her double-unders for single leg hops

When you hop on one leg, your pelvis naturally tilts slightly, which also changes the angle of the pelvic floor so it’s no longer sitting completely horizontal - this redirects the force away from direct downward load on the pelvic floor

Less horizontal = less direct downward pressure

This simple shift can reduce the load on your pelvic floor with every landing

These tweaks were part of a much bigger picture explored during the pelvic health sessions

DM any questions 🌞

Here’s the second adjustment that helped my client stop leaking while skipping

After working on posture and control, we focused on how she was landing.

 She’d been landing heavy from higher jumps during double-unders. We worked on temporarily doing smaller, softer hops to reduce the downward force the pelvic floor had to manage with each jump.

It instantly changed how skipping felt: lighter, more efficient, and symptom-free.

💡 Soft landings = smaller jumps = less impact on the pelvic floor

These were quick fixes, but not the full story. Behind the scenes, we worked on strategy, load management, pelvic floor coordination, and strength

DM for any questions 📨

Struggling with leaking during skipping?

In this 3-part series, I’m sharing quick and simple fixes that made an immediate difference for my patient

Leaking (stress incontinence) can quickly become a barrier you can’t ignore when working out; it’s also an indication your pelvic floor needs attention

QUICK FIX #1 - we started simple with “chest over toes”
 A gentle forward lean —keeping the chest slightly over her toes was a small adjustment, but it helped shift pressure away from her pelvic floor and encouraged more glute engagement whilst skipping

After a few rounds of practice, we tested skipping again… and for the first time, she felt less pressure, less leaking and more control
 And yes, we worked on the pelvic floor behind the scenes too

Another week of problem-solving and meeting great people - grateful to be part of the journey 🍃

Your pelvic floor is a muscle— do you train it? 🏋️‍♀️

Like any other muscle, it needs strength, endurance, and power to do its job properly. But how well does yours actually work?

Swipe through to learn more, then put your pelvic floor to the test at the end

Every pelvic floor is different—some need strengthening, others need coordination or relaxation. A pelvic health physio can assess exactly what you need 📩

🏋🏾‍♀️ You’ve probably heard “exhale on effort” to protect your pelvic floor during exercise. And that’s not wrong…

But when you’re lifting heavy weights, exhaling mid-lift could leave you folding in half like a suitcase (and injuring your back whilst you’re at it) 🙂

Protecting your pelvic floor and lifting heavy aren’t mutually exclusive—you can do both

Enter: bracing (also known as valsava)

Bracing traps air inside the ‘canister’, creating pressure that stabilises your core and protects your spine during heavy lifts. But to brace properly, your pelvic floor needs to be strong and supportive enough to handle the pressure—otherwise, you risk straining your pelvic floor, and losing tension in your brace

Question? DMs are open 📨

Many women think that a tight pelvic floor = strong pelvic floor, but that’s not the case. Strength isn’t just about squeezing—it’s about control, coordination, and the ability to relax as well as contract

An overactive pelvic floor (one that stays too tight) can lead to:
⚠️ Leaking despite doing Kegels
⚠️ Pelvic pain or heaviness
⚠️ Pain during sex or tampon use
⚠️ Feeling like you can’t fully empty your bladder
 A healthy pelvic floor needs full range of motion—able to contract when needed and relax fully at rest. If you’re unsure whether your pelvic floor is working properly, a pelvic health physio can help!

📩 here for any questions you may have!

Endometriosis and pain - a special topic for me

Endometriosis pain isn’t just physical—it’s the mental exhaustion of managing daily life through flare-ups.

Navigating it alone is one thing; navigating it with a partner is another.

And how you approach it can either ease the pain or make it harder. Having someone who gets it makes all the difference—and communication from both sides is key.

💛 Before flare-ups, talk about what you might need and how they can help—whether that’s space, support, or help with everyday tasks
 💛 During flare-ups, it’s hard sometimes, to explain what you need in the moment when you are in very acute pain. That’s why having someone who already understands and knows how to help you can make all the difference
 💛 After flare-ups, checking in and adjusting what worked (or didn’t) helps for the next time

If you’re struggling with endo, I hope you find your person—the one who listens, is open to learning, and lightens the load.

🌟 Reducing risk of tearing during labour is possible

Many focus on strengthening the pelvic floor during pregnancy—but relaxation is just as important when it comes to birth.

Here are a few ideas on how to reduce the risk of tearing:

👉 Perineal massage 👉 Warter births & warm compresses 👉 The right birthing positions 👉 Relaxing your pelvic floor 👉 A calm, supportive environment

Remember, the most important thing is a safe delivery for you and your baby. Talk to your healthcare team about your options!

These small changes can have a big impact. Curious? Let’s dive in.

📩 DM me for personalised tips for your birth prep

💡 Understanding how tearing happens can help you reduce the risk

What is perineal tearing? Perineal tearing can happen during childbirth. Tears can range from small, minor ones to deeper, more complex ones. But you can reduce your risk! Knowing the causes helps you prepare and protect your body.

What can increase tearing risk?
👉🏼 Labour Positioning
👉🏼 Pelvic Floor Tension
👉🏼 Stressful Environments

Remember, the most important thing is a safe delivery for you and your baby. Talk to your healthcare team about your options!

�✨Stay tuned for Part 2 where I’ll share simple ways to reduce tearing risk during birth

Bladder leaks are your body’s way of telling you that your pelvic floor needs attention. Ignoring them can lead to bigger issues over time.

The good news? The path to regaining control and confidence is not as long or difficult as you think!

📨 DM me any questions on how to start your journey to a stronger, leak-free life

‘I think I’m doing it right…I feel something?’

I hear this all the time in the clinic, but often, that “something” isn’t what they think. Many women accidentally bear down or strain instead of lifting their pelvic floor. While it might feel like they’re working hard, this can actually cause more harm—like worsening leaking or increasing heaviness

The good news? I’ve seen so many patients transform their pelvic floor health with the right guidance and a few simple tweaks they’re able to get back on track and start seeing progress quickly

If you’re unsure whether you’re doing it right, you’re not alone. DM me or book a session—I’d love to help you feel confident and in control again

💡 is your pelvic floor affecting your performance?

Active women, especially those involved in high-impact sports or strength training, are more prone to pelvic floor dysfunction than you might think. Here are some signs that your pelvic floor might need a little extra attention: 
➡ Leaking during running, jumping, or lifting ➡ A heavy or dragging feeling in your pelvis  ➡ Persistent back or hip pain linked to training ➡ Struggling to maintain core stability when lifting ➡ Feeling an urgent need to pee mid-workout

These signs are common but shouldn’t be ignored. Addressing pelvic floor dysfunction early can prevent symptoms from worsening and keep you performing at your best. And it’s often easier than you think…!

If any of these sound familiar, a pelvic health physiotherapist can help you build strength and restore control without compromising your fitness goals.

💬 Any of these signs resonate with you? Drop me DM to learn how I can help

This was a nice little reminder of what my work looks like nowadays. Always so grateful for the kind people I meet along the way 🙏🏼

💡 What should a pelvic floor contraction feel like?

With the right guidance, most women can eventually find the connection with their pelvic floor - so don’t despair if it feels elusive right now. With the right cues and a little patience,
you will get there

These descriptions are some of my favourites from clients who’ve had that “lightbulb moment” when it all clicks.

In clinic, I help women explore different cues and techniques to find what works for them. Whether it’s a gentle “lift,” a “closing in,” or something else entirely, the key is discovering the approach that resonates with your body.

Using personalised assessments, I guide women step by step to ensure their pelvic floor work is effective and aligned withtheir goals. You don’t have to navigate this journey alone—support is here when you need it.

Not sure what you’re supposed to feel? Send me a DM to chat 📩

For many women, movements like skipping or jumping bring an unexpected challenge—leaking. In fact, around 70% of CrossFitters report it during skipping exercises

Here’s the thing: it’s not just about squeezing your pelvic floor muscles

While strengthening is important, training for quick impact movements (like skipping) also requires reflexive pelvic floor muscle contractions

🪄 Functional and exercise specific pelvic floor training can make all the difference

Send me a DM if you’re still struggling to get the benefits of pelvic floor training 🏃🏻‍♀️

For years, I “just lived with” chronic pain caused by endometriosis. Eventually, it started interfering with my ability to get through a regular day. That’s when I decided to shift my mindset—from bearing with it to fixing it—and it changed everything.

Too many women put up with pelvic floor symptoms like: → Bladder or bowel concerns (leaking, urgency etc) → Pelvic pain or discomfort → Prolapse symptoms → Postpartum recovery challenges

The truth is, you don’t have to live with these issues. With the right care and support, they are treatable—and often preventable.

DM ‘painfree’ for the top 3 things that reduced my endometriosis pain 📩

Wondering how a virtual pelvic health consult works? Here’s what you can expect:

✓ A safe, confidential space to discuss your concerns and goals. ✓ A detailed assessment of your symptoms and history. ✓ Personalised advice, exercises, and treatment strategies tailored to you.

Whether you’re dealing with pelvic pain, bladder concerns, prolapse, or recovery after childbirth, you’ll receive step-by-step guidance with practical, evidence-based solutions.

You don’t need to leave home to access tailored support

DM ‘fromhome’ for how assessments are done online 📩

Struggling to feel the benefits of your pelvic floor exercises? You’re not alone - many women face challenges when starting out, but understanding why can make all the difference. 💡

Here are 3 common reasons why it might not be working for you:

❀ You’re still building strength - it takes time. ❀ Your muscles may be too tight. ❀ Technique matters! Incorrect form is more common than you think.

The good news? These can all be improved with the right guidance and consistency ✓

I’m only a DM away for any questions you have📱

Hi everyone 👋🏼
Introducing Jade Physiotherapy—a space dedicated to Women’s and Pelvic Health 🤰

This journey began through my own love for movement, passion for women’s health, and dealing with my own chronic pain, which all led me to completing a masters in pelvic health

This specialist training gave me a comprehensive understanding of pelvic health issues and the most effective, evidence-based treatments available.

Pelvic floor issues—whether during pregnancy, postpartum, or any stage of life—are not only treatable but often preventable.

To make support as accessible as possible, I’m now offering virtual consultations 👩🏻‍💻 to help women embrace their strength and capability through every phase of life

DM me with any questions—I’m taking on a limited number of clients until the new year! ❀

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