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Dr. Jocelyn Wallace, PT, DPT | Pelvic Physio & Coach

@drjocelynwallace

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We’re pelvic floor therapists who help you recover stronger after surgery
❤️‍🩹 health after hysterectomy + prolapse repair
👇 1:1 Recovery Coaching

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All of our 1:1 work is based on first creating a clear understanding of what you’re actually ready for after surgery.

No cookie cutter protocols.

No generic programs based on wound healing alone or how many weeks post-op you are.

From there, we build you a progressive plan to get back to everything you love… while taking care of your pelvic floor along the way.

At the end of your program, you’ll know what you still need to work on. What strengths to maintain for long term pelvic health. And how to care for your body after surgery.

You might even reach some fitness goals along the way 😉

If you’re looking for DIY, check the last slide to see all the free resources we create.

But we’ll never just give you “the exercises” because that’s not how exercise prescription works.

Actually getting results from exercise requires measurement of the right starting point followed by ongoing progression.

That’s why we believe in an approach that blends pelvic floor recovery with full body strength coaching.

So if you’ve been trying things and not making progress, still feeling off in your body, that may be why.

If you want to explore working together, the link to our application is in my Instagram bio.

When you apply, we’ll send you an email outlining how support would look for you.

No pressure. No sales calls. We even have a 30-day refund guarantee because we believe in what we do that much.

Happy healing ❤️‍🩹 by @drjocelynwallace

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2 months ago

Dream team 😍 by @drjocelynwallace

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2 months ago

If this resonates with you, here’s where to start:

1. Vaginal dryness needs to be ruled out. You can have external moisture but internal dryness. Vaginal estrogen can treat this but non hormonal vaginal moisturizers also exist. Please try one before you spiral that you’re broken & start letting this keep you from moving.

2. Pelvic floor tension should also be ruled out. Most women don’t need more squeezing right after surgery and sometimes the fear of cuff tears back fires into tension, pain and a constant friction down there. If a hip hinge (like what I’m doing above) feels weird or hurts you back, PLEASE work on your pelvic mobility. It could be just getting better at a hip hinge but there are hundreds of exercises options!

3. Your bowels can impact your vagina more now. If your stool is backed up, you can literally be full of poop and feeling the pressure of that on your vagina. Do a transit time test (posts on this are in my constipation series on IG)

4. Prolapse is a possibility. Sometimes, hysterectomy causes prolapse. Sometimes, it just allows the laxity that was already there to show up as symptoms because the structure of the pelvis has changed.

5. If you do have prolapse, all of the above will still help! Part of overcoming prolapse symptoms includes mobility, strength, keeping your bowels moving & keeping vaginal tissue healthy.

But if you’re struggling, start somewhere.

And if it’s staring to impact your activity level, please consider the risks of this.

Not just how it’s taking you further from your fitness goals and keeping you uncomfortable in your body…

but if you don’t get help, what’s going to happen in 5 years or 10?

To your bones, your muscles, your heart.

Not being able to exercise is urgent. You deserve help.

Hope this post helps you get started but if you need a team to tell you exactly what to do, for your situation and symptoms, that’s what we do.

Reach out to learn more or find more information in my bio links 🫶 by @drjocelynwallace

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2 days ago

Comment HRT & you’ll get a link to my recent YouTube video on HRT so far. In it, I lay out everything I’ve done so far and why. I’m an open book as always 🫶

I had a hysterectomy at 34, kept my ovaries. I’m currently 36, almost 37.

It wasn’t easy but post-hysterectomy I’ve built my strongest, leanest body yet. I reversed the early signs of hypothyroidism, hyperlipidemia, and worsening metabolic health.

One *part* of that equation has been hormone therapy on top of many other things including a foundation of meeting physical activity guidelines (my biggest health priority by far).

If you keep accepting suffering as a normal part of being a woman, you’ll keep digging yourself a deeper hole.

🫶 by @drjocelynwallace

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3 days ago

The biggest mistake people make in recovery is expecting it to be easy.

Wounds healing and YOU recovering are two different things. You’re recovering from whatever you’ve been through before surgery.

Years of stress. Maybe heavy bleeding, severe chronic pain, the trauma of being dismissed, the financial distress of missed work and fighting for care.

You’re also still living with impacts of the condition your hysterectomy was for.

Removing fibroids doesn’t fix underlying hormone issues, the pelvic floor laxity, stress on your pelvic nerves, constipation or mobility restrictions + muscle tightness fibroids can cause.

Removing a uterus and even excising endometriosis doesn’t change the fact you have endometriosis.

Removing a uterus for adenomyosis does not undo the hormonal issues underlying it or treat the years of tightness and pain built into your nervous system.

Removing a uterus for prolapse doesn’t strengthen your pelvic floor.

Removing a uterus because of cancer doesn’t do anything to address to grief, fear and “what ifs” of life after a cancer diagnosis.

A hysterectomy is a pelvic reconstructive surgery. There is no going back. It may come with side effects.

For many (myself included!) these side effects are 100000% WORTH IT. But it can be trading one problem for a different one.

Not always right away. Not always within the first 6 weeks or 6 months.  Sometimes, those exchanges show up later.

You deserve to be prepared for that.

And the second biggest mistake you can make is blaming yourself. by @drjocelynwallace

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4 days ago

The things we have been through are a BIG DEAL and that can make recovery harder.

It can make getting your fitness back harder.

And yes, it can make weight loss harder.

But instead of accepting that and taking action, you keep giving up on yourself.

Scale fluctuates? You get discouraged and quit (this is NORMAL, our inflammatory issues don’t magically go away after surgery)

Body is slow to respond? You surrender to hopelessness instead of getting the hormone therapy you need (This is NORMAL, hysterectomy doesn’t fix our hormonal issues and can even make them worse)

Don’t like what you see in the mirror? You hide & convince yourself you’re just not meant to ever be different.

The truth is, you deserve this more than anyone.

You’ve lost enough to suffering before surgery.

After is when you can take your power back.

(Yes, even if it takes way more than 6 weeks 😉)

If you want to learn more about working together through your recovery, so we can set the stage for a powerful future, comment “COMEBACK” & I’ll send you the details. by @drjocelynwallace

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6 days ago

Comment HIPS & I’ll send you the playlist 🫶 by @drjocelynwallace

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7 days ago

While not a replacement for an actual rehab plan, our Readiness Guide walks you through 5 checklists for different stages of recovery.

What symptoms do you have? Which are yellow flags to watch before moving to the next phase?

When should you start running or lifting again based on what you’re actually feeling? Not just how many weeks have passed (which makes zero sense on a physiological level 😅)

If you want it, comment READY & we’ll send you the link to download.

And if you want a structured recovery plan, with every step laid out for you from day 1, that’s what we do at Woven in our 3 Month Complete Comeback Program.

If you want to learn more about that, just send us a message. We work with people all over the world 🫶 by @drjocelynwallace

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9 days ago

You deserve comprehensive support & a plan to get ALL the way back 🫶

Comment “REVIEW” & we’ll send over the testimonial.

It’s from a mom with prolapse who decided not to listen to the “be careful forever” advice.

We appropriately rehabilitated after surgery 100% remotely.

Because you don’t recover after surgery from just doing isolated pelvic floor exercise & internal work.

You recover fully from having a PLAN that actually gets you back to moving and doing the things you want to do. by @drjocelynwallace

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10 days ago

The struggle is REAL & you’re not vain or wrong for caring about it.

Nothing has helped my health more than getting to a healthy level of body fat (currently ~30%)

Comment VIDEO & I’ll send you our deep dive into weight gain after hysterectomy.

The things I discuss in the video are exactly what I do, the health/hormone stuff I give my attention to, and how I workout, to go from 49%+ body fat to 30% after a total hysterectomy (and also 2 open myomectomies & a C-section before that 😅)

It hasn’t been easy. It took a long time. I’m still working towards some goals.

But the time passed anyway 🫶 by @drjocelynwallace

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10 days ago

Our latest YouTube video is live!

In it, I walk you through our whole process for restoring core function after hysterectomy & similar surgeries.

Because “just breathe better & relax it more” or “get more massages” is not doing ANYTHING to make you more resilient.

Comment CORE & we’ll send you the link.

🫶 by @drjocelynwallace

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11 days ago

Anyway I’m adding it to my list to do a YouTube video or series about this because I’m sick of the fear mongering.

You have enough to stress about. Being hypervigilant about every breath you take is NOT IT.

They are tools. You can learn to use them for your health AND performance.

You don’t have to get them perfect & you can learn at your own pace. They can even make workouts more effective which can be fun!!

And for GOODNESS SAKE for my fellow pelvic PTs PLEASE stop fear mongering valsalva & actually teach it. Lift a weight so you can FEEL IT in your own body. Please 😅 by @drjocelynwallace

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