Channel Title: Dr. Dawn, Women’s Health Expert Channel Description: Empowering Women to Reclaim Confidence in Their Bodies Through Expert Core and Pelvic Floor Healing Tips! On this channel, I discuss strategies and info for managing common women's health issues from postpartum to menopause with holistic healing solutions. <video> Beginner’s Guide to Prolapse Solutions Description: For a comprehensive approach, check out my pelvic floor Pilates program, designed to help you strengthen, release, and support your pelvic floor. https://pilateswithdawn.my.canva.site/pfpilates Pelvic organ prolapse is a condition many women face, but it doesn’t have to control your life. In this video, I’ll guide you through simple, holistic solutions to ease symptoms like pressure, heaviness, and discomfort in the pelvic area. From breathing exercises and posture adjustments to tailored core-strengthening techniques, these strategies are designed to help you feel empowered and supported without immediately turning to surgery. Learn how small changes in lifestyle, diet, and exercise can significantly reduce prolapse symptoms and improve your quality of life. Whether it’s practicing diaphragmatic breathing, using a pessary for extra support, or avoiding common triggers like constipation or bladder irritants, these steps can make a big difference. Explore options like Pilates-based exercises to build strength and flexibility while promoting healing and confidence. *Here’s what you will learn:* 00:00 Beginner’s Guide to Prolapse Solutions 01:19 Pelvic Organ Prolapse Explained 02:36 Lifestyle Modifications 03:37 Breathing Exercises 06:12 Avoid Heavy Lifting 07:08 Posture 07:54 Yoga / Pilates 08:22 Dietary Changes 09:21 Other Interventions *Watch These Videos Next:* Prolapse Surgery Alternatives: Finding Relief Without Going Under the Knife https://youtu.be/z_K4CziGxV8 3 Common Symptoms of Pelvic Organ Prolapse You Need to Know https://youtu.be/fIGuNEo6Em4 ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> Pelvic Organ Prolapse After Hysterectomy: What Every Woman Should Know Description: Discover more strategies for a smooth recovery with my comprehensive Hysterectomy Recovery Program: https://drdawnandalon.com/hysterectomy-recovery/ After a hysterectomy, many women are concerned about the risk of pelvic organ prolapse, especially when it comes to the bladder. This condition can occur when the pelvic floor muscles weaken, causing organs like the bladder or rectum to shift and press against the vaginal wall. In this video, I’ll explain what pelvic organ prolapse is, why it happens after a hysterectomy, and most importantly, what you can do to prevent it. Whether you're preparing for surgery or recovering, understanding how to support your body can make a big difference in your recovery and long-term health. We’ll discuss the key risk factors, including weak pelvic floor muscles, prior pregnancies, and lifestyle factors like heavy lifting or chronic constipation. I'll also share some practical tips on exercises that go beyond simple Kegels, as well as other strategies that can help support your pelvic floor and prevent prolapse. If you're concerned about the impact of your hysterectomy, this video will provide insights on how to strengthen your core and pelvic floor to maintain your quality of life. *Here’s what you will learn:* 00:00 Understanding Pelvic Organ Prolapse After a Hysterectomy: What You Need to Know 01:20 Pelvic Organ Prolapse 03:02 Factors That Affect Prolapse Risk 03:43 Signs and Symptoms of Pelvic Organ Prolapse 05:06 Prevention and Management 08:28 Common Symptoms 11:00 Treatment Options for Prolapse *Watch These Videos Next:* Hysterectomy Recovery: Top 3 Red Flags to Be Aware Of https://youtu.be/4CQNMr4Mjzo How Much Should I Rest After A Hysterectomy? https://youtu.be/45hDagphLA4 How to Reduce Scar Tissue after Abdominal Surgery | 4 Scar Tissue Mobilization Exercises https://youtu.be/oCycKnz_8Ic ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon/ *//CONTACT:* Have questions or would like to get in touch with me? Contact me: dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> Back Pain During Menopause? Avoid These 4 Common Mistakes Description: The number one thing that affects women from perimenopause to menopause and beyond, limiting their mobility, is back pain. Acute bouts of back pain can be incredibly frustrating, as they hinder your ability to stay active. I've been there myself, and I understand how challenging it can be. In this stage of life, back pain becomes more common, and much of the advice out there might not actually speed up your recovery. In this video, I want to share the top four mistakes women make when dealing with back pain during menopause and how to avoid them. By understanding these pitfalls, you can improve your recovery and prevent future issues. During menopause, hormonal changes affect your ligaments, tendons, and muscle tone, putting additional stress on your back. Often, poor posture, repetitive injuries, and accumulated stress on the discs and joints contribute to back pain. To combat this, you need to focus on proper movement and support for your midsection. I'll guide you through the common mistakes to avoid, and offer solutions to help you manage and alleviate back pain effectively. *Here’s what you will learn:* 00:00 Back Pain During Menopause? Avoid These 4 Common Mistakes 00:55 Why Does Back Pain Get Worse During Menopause? 02:25 The #1 thing NOT to do 03:41 The #2 thing NOT to do 05:11 The #3 thing NOT to do 06:02 The #4 thing NOT to do *Watch These Videos Next:* 4 Core Strengthening Pilates Moves for Back Support https://youtu.be/6nonD5dD2JE 4 Foam Roller Uses for Easing Back Pain https://youtu.be/z_K4CziGxV8 ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* ⭐Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/ ⭐Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *//CONTACT:* Have questions or would like to get in touch with me? Send a message : dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> 3 Simple Exercises for a Stronger Pelvic Floor Description: Check out my Pelvic Floor Pilates program, which includes a 15-minute daily routine for better bladder control, back support, and core stability 👉https://pilateswithdawn.my.canva.site/pfpilates Pelvic floor issues like bladder leaks, urgency, or prolapse can be frustrating and often embarrassing for women, especially those over 40. In this video, I share the top three pelvic floor exercises to help address these problems, focusing on more than just Kegel exercises. Many women struggle with tightness, muscle imbalance, or weak pelvic floor muscles, which can worsen these symptoms. Pilates-based exercises not only strengthen the core but also help release and lengthen these muscles, creating a more balanced and effective approach to pelvic floor health. I'll guide you through stretches and gentle movements designed to activate and relax the pelvic floor, providing relief from symptoms and promoting long-term healing. If you’re experiencing pelvic floor dysfunction or simply want to strengthen your core, these exercises are a great place to start. *Here’s what you will learn:* 00:00 3 Simple Exercises for a Stronger Pelvic Floor 00:54 Why Pelvic Floor Health Matters 02:45 EXERCISE 1: Inner Thigh Stretch 03:46 EXERCISE 2: Cat/Cow 04:42 EXERCISE 3: Pelvic Floor Contractions 06:50 Recap *Watch These Videos Next:* More Effective Than Kegel exercises: 4 Ways to Improve Incontinence https://youtu.be/fK-gGoat7vU How to Strengthen Your Pelvic Floor with Pilates Mat Exercises https://youtu.be/Ccyf2xrualc ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* ⭐Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/ ⭐Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *//CONTACT:* Have questions or would like to get in touch with me? Send a message : dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> More Effective Than Kegel Exercises: 4 Ways to Improve Incontinence Description: For more comprehensive guidance, check out my Pelvic Floor Pilates Program—a 15-minute-a-day plan to strengthen and release the muscles that support your bladder. 👉https://drdawnandalon.com/pelvic-floor-pilates/ You don’t have to live with the discomfort and embarrassment of incontinence. For many women, Kegel exercises alone aren’t enough to solve bladder control issues, and in some cases, they may not be the right approach at all. In this video, I’ll share four effective strategies to improve incontinence without relying solely on Kegel exercises, helping you regain control and confidence in your daily life. From making key dietary changes to adopting a more holistic approach that focuses on your entire core and pelvic floor system, this video breaks down practical solutions to improve your symptoms. You’ll also learn how to incorporate therapeutic exercises like bridges and clamshells and discover the role of biofeedback devices in retraining your pelvic muscles. These methods are designed to work with your body, helping you restore function and confidence without surgery or medication. Check out the Perifit trainer 👉https://amzn.to/4giS6fR Please note that these links are affiliate links. Which means that if you use these links to purchase these items, we will receive a small commission. 🙂 *Here’s what you will learn:* 00:00 More Effective Than Kegel Exercises: 4 Ways to Improve Incontinence 01:18 Types of Incontinence 03:18 Tip 1: Dietary and Lifestyle Modifications 05:24 Tip 2: Hip and Core Exercises 08:48 Tip 3: Mindfulness and Biofeedback Techniques *Watch These Videos Next:* How to Strengthen Your Pelvic Floor with Pilates Mat Exercises https://youtu.be/Ccyf2xrualc How Pilates Can Help with Incontinence and Prolapse https://youtu.be/JFXFDWPxVog ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* ⭐Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/ ⭐Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *//CONTACT:* Have questions or would like to get in touch with me? Send a message : dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> 3 Quick Fixes for Prolapse Symptom Relief Description: Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ Dealing with pelvic organ prolapse can be frustrating and uncomfortable, often leading to symptoms like pressure or heaviness in the vaginal area or lower abdominal pain. To help manage these symptoms without jumping straight to surgical options, I share three effective tips to bring relief and support healing. In this video, I walk you through the importance of posture correction, diaphragmatic breathing, and balanced core engagement to better manage prolapse symptoms. Proper posture helps reduce pressure on the pelvic floor, while diaphragmatic breathing teaches your muscles to relax and engage appropriately. Additionally, avoiding constant muscle tension is key to supporting pelvic health. These strategies, along with a focus on Pilates-based exercises, can significantly improve your comfort and overall pelvic function. For those looking for guided support, check out my Pelvic Floor Pilates program to further strengthen and relieve symptoms naturally. https://pilateswithdawn.my.canva.site/pfpilates *Here’s what you will learn:* 00:00 3 Quick Fixes for Prolapse Symptom Relief 01:29 Pelvic Organ Prolapse Explained 02:50 Fix your posture 04:27 Core and pelvic floor activation/ strengthening 07:20 Not gripping your glutes or abdominals all the time *Watch These Videos Next:* How Pilates Can Help with Incontinence and Prolapse https://youtu.be/JFXFDWPxVog Prolapse Surgery Alternatives: Finding Relief Without Going Under the Knife https://youtu.be/z_K4CziGxV8 ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery Pelvic Floor Pilates: https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon/ *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> Hysterectomy Recovery: How Much Rest Do You Really Need? Description: Resting after a hysterectomy is a common concern, and it’s important to know how much rest your body needs to heal properly. Today, I’m going to address this question and provide guidance on how to balance rest and movement during your recovery. Everyone’s recovery journey is unique, and it’s essential to listen to your body to determine the right amount of rest. During the first two weeks, focus on gradually increasing your movement while prioritizing rest. Gentle walking can aid circulation, but it’s crucial not to overexert yourself. As you approach the two to six-week mark, you can slowly introduce more movement and basic exercises, but avoid anything strenuous. Always ensure you’re maintaining proper hydration and nutrition to support your body’s healing process. By paying attention to your body’s signals, you can navigate your recovery with more confidence and ease. *Here’s what you will learn:* 00:00 How Much Should I Rest After A Hysterectomy? 01:09 Understanding Hysterectomy 02:52 Right after surgery 03:28 The first two weeks 07:35 After the first 2 weeks 09:36 6-8 weeks after surgery *Watch These Videos Next:* Hysterectomy Recovery: Top 3 Red Flags to Be Aware Of https://youtu.be/4CQNMr4Mjzo How to Strengthen Your Pelvic Floor After Hysterectomy [3 Simple Exercises] https://youtu.be/8g9daSxSGQY ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* ⭐Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/ ⭐Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *//CONTACT:* Have questions or would like to get in touch with me? Send a message : dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> How to NOT Leak when you Run [3 Simple Tips] Description: For more targeted support, I recommend checking out my Pilates-based programs designed to strengthen the core and pelvic floor https://pilateswithdawn.my.canva.site/pfpilates Leaking while running is a frustrating yet common issue among women, especially after childbirth or during menopause. Bladder incontinence can often stem from weakened pelvic floor muscles or poor muscle coordination. In this video, I share 3 essential tips to help prevent leaks and support your pelvic floor while running. These strategies include proper pre-run hydration management, effective diaphragmatic breathing, and running posture adjustments for optimal core and pelvic floor function. By learning how to align your body, control your breathing, and adjust your running cadence, you can minimize pressure on your pelvic floor and improve muscle response. Incorporating these simple yet effective steps can lead to more confident, leak-free runs. *Here’s what you will learn:* 00:00 How to NOT Leak when you Run [3 Simple Tips] 01:22 Reason for leaking 02:14 Pre-Run Prep 03:25 Breathe Right 05:41 Perfect Your Running Form *Watch These Videos Next:* How Pilates Can Help with Incontinence and Prolapse https://youtu.be/JFXFDWPxVog Dietary Changes for Managing Incontinence https://youtu.be/uwfv10HRhSQ ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon/ *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> 4 Natural Hip Pain Remedies Every Woman Over 40 Should Know Description: Experiencing annoying and frustrating hip pain that's limiting your activities, exercise, or even walking? If you're a woman over 40, you're not alone. Many women face this issue, but in this video, I’m sharing four secret strategies to help you relieve hip pain naturally. Targeted stretching is crucial. Stretching exercises like the figure four stretch can open up your hips and relieve tension in deep hip rotator muscles. If you experience sharp pain or discomfort, it's essential to consult a doctor to rule out severe issues, but for mild to moderate arthritis or soft tissue problems, these stretches can be incredibly beneficial. Strength training is another key component. Exercises like deadlifts, when done correctly, can strengthen your glutes and support your pelvis, reducing hip pain. Additionally, modifying your activities to include lower-impact exercises, such as swimming or cycling, can help. Finally, don’t overlook the importance of pelvic floor therapy. Addressing pelvic floor health can significantly reduce hip pain and improve your overall mobility. These holistic strategies can help you find relief and stay active. *Here’s what you will learn:* 00:00 4 Natural Hip Pain Remedies Every Woman Over 40 Should Know 01:05 Understanding Hip Pain 02:22 Strategy 1: Targeted Stretching 02:58 Figure 4 Stretch 04:18 Hip Flexor Stretch 05:36 Strategy 2: Strength Training 07:47 Strategy 3: Changing up your activity 09:02 Strategy 4: Work on pelvic floor exercises *Watch These Videos Next:* How To Get Rid Of SI Joint Pain [4 Easy Exercises] https://youtu.be/UF3njOdzero The 3 Effective Breathing Techniques for Pelvic Floor Relaxation https://youtu.be/G80MWBij3qo ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* ⭐Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/ ⭐Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *//CONTACT:* Have questions or would like to get in touch with me? Send a message : dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> How to Boost Your Metabolism over 50 YouTube Description: Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://pilateswithdawn.my.canva.site/pfpilates Boosting your metabolism over 50 can feel challenging, but it’s achievable with the right approach. In this video, I explain how age-related metabolic slowdown often stems from hormonal changes and muscle mass loss, but there are effective strategies to counteract these effects and stay energized and strong. Strength training is essential, helping maintain muscle mass and increase metabolic rate. Incorporating weightlifting or Pilates-based exercises can support core stability and reduce injury risk, allowing you to maximize your fitness routine. Other key strategies include prioritizing protein intake, ensuring quality sleep, and managing stress levels. Proper hydration, reducing sugar, and maintaining daily movement, such as walking, all contribute to supporting metabolic health. Each of these tips helps enhance vitality, promote bone health, and improve overall wellness, ensuring that age remains just a number. *Here’s what you will learn:* 00:00 How to Boost Your Metabolism over 50 01:02 Our Metabolism as we age 01:32 Strength Training is Key 02:59 Fuel Your Body with Protein 04:05 Prioritize Quality Sleep 06:01 Manage Stress Effectively 07:14 Stay Hydrated 07:59 Healthy Nutrition *Watch These Videos Next:* Why Pilates is the Best Exercise for Women over 40 https://youtu.be/wdzeZqcF2yg Tone & Sculpt with the Pilates Ring: 10-Minute Total Body Workout https://youtu.be/ehoraVJAw_E ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/level4pt/ Twitter: https://twitter.com/level4pt1 LinkedIn: https://www.linkedin.com/company/level4pt/ *//CONTACT:* Have questions or would like to get in touch with us? Send us a message https://www.level4pt.com/contact/ *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> What NOT To Do After An Abdominal Surgery Description: For further guidance on strengthening your core, my pelvic floor Pilates program offers a safe way to rebuild your core in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ Proper recovery after abdominal surgery is crucial for long-term healing and overall well-being. Whether you've undergone a hysterectomy, C-section, or another abdominal procedure, understanding what to avoid during the recovery phase is essential. Heavy lifting, strenuous activity, and poor posture can put unnecessary strain on your healing incision and delay your progress. Giving your body time to rest, hydrate, and nourish itself with protein-rich foods during the initial weeks is vital to supporting your recovery. It's also important to avoid excessive strain on your core, whether through exercise, lifting, or even daily tasks. Gradual reintroduction of activity, combined with restorative exercises, helps strengthen your core and pelvic floor safely. I share additional tips on managing constipation, when to return to activities like swimming or intimacy, and how to address pain or scar tissue through massage and mobilization techniques. These strategies provide a comprehensive approach to healing and regaining strength after abdominal surgery. *Here’s what you will learn:* 00:00 What NOT To Do After An Abdominal Surgery 02:20 Heavy Lifting 04:45 Strenuous Exercise 05:40 Straining 06:35 Intercourse 07:40 Baths and Swimming 08:14 Ignoring Pain 09:50 Helpful Tips for Recovery *Watch These Videos Next:* 4 Effective Scar Tissue Mobilization Exercises After Abdominal Surgery https://youtu.be/f03BYhjqMsc Should I Wear An Abdominal Binder After A Hysterectomy? https://youtu.be/AgSpwVQDH5A ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* ⭐Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/ ⭐Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *//CONTACT:* Have questions or would like to get in touch with me? Send a message : dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> 3 Exercises to Build Your Glutes (Without Squats) Description: Building strong, toned glutes is essential not just for aesthetics but for supporting your overall body mechanics. Whether you're recovering from an injury, avoiding squats due to knee discomfort, or simply looking for alternative exercises, there are effective ways to strengthen your glutes without traditional squats. In this video, I demonstrate three highly effective exercises – the glute bridge, donkey kick, and hip thruster – that target your glutes, hamstrings, and core, helping to improve strength and stability. Each exercise is designed to enhance your functional movement, reduce strain on your knees, and support your hips and lower back. From the basic glute bridge to the highly effective hip thruster, these moves can be modified with weights or resistance bands for added intensity. Whether you're a runner, cyclist, or just want to improve your posture and performance in daily activities, incorporating these exercises into your routine will help you build a stronger, more stable foundation. *Here’s what you will learn:* 00:00 3 Exercises to Build Your Glutes (Without Squats) 00:42 Why are strong glutes important? 01:33 Glute bridges 02:43 Donkey kicks 03:30 Hip thrusts *Watch These Videos Next:* 4 Secret Strategies for Women Over 40 to Relieve Hip Pain Naturally! https://youtu.be/7urpqVk8QbE How Pilates Heals and Prevents Back Pain [4 Simple Exercises] https://youtu.be/yJB3S0SoJZM ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* ⭐Check out my Hysterectomy recovery program that has helped 1000s of women: https://drdawnandalon.com/hysterectomy-recovery/ ⭐Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://drdawnandalon.com/pelvic-floor-pilates/ 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/dr_dawn_andalon *//CONTACT:* Have questions or would like to get in touch with me? Send a message : dawn@pilateswithdawn.com *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> 5 Easy Pilates Posture Correction Exercises for Home Description: For more structured guidance, check out my Pelvic Floor Pilates program linked below for a complete home-friendly workout designed to strengthen and restore your core and posture https://pilateswithdawn.my.canva.site/pfpilates Poor posture can lead to aches, pains, and long-term strain on your back, shoulders, and neck. In this video, I’ll guide you through five simple Pilates exercises you can do at home to improve your posture, align your spine, and build strength. These movements are designed to support your body, relieve tension, and help you carry over better posture habits into your daily life. From bridge poses to upper back strengthening and mermaid stretches, each exercise targets key areas to promote spinal alignment and reduce stress on your joints. Whether you’re working at a desk or just want to stand taller, this routine will leave you feeling more supported and less tense. *Here’s what you will learn:* 00:00 5 Easy Pilates Posture Correction Exercises for Home 02:08 Bridge pose 03:58 Swimming 05:39 Bird dog 06:56 Y’s/Ts 08:04 Mermaid *Watch These Videos Next:* How to Strengthen Your Pelvic Floor with Pilates Mat Exercises https://youtu.be/Ccyf2xrualc 4 Core Strengthening Pilates Moves for Back Support https://youtu.be/6nonD5dD2JE ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://pilateswithdawn.my.canva.site/pfpilates 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/level4pt/ Twitter: https://twitter.com/level4pt1 LinkedIn: https://www.linkedin.com/company/level4pt/ *//CONTACT:* Have questions or would like to get in touch with us? Send us a message https://www.level4pt.com/contact/ *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> Reduce Tailbone Pain With These 7 Simple Steps Description: Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. 👉https://pilateswithdawn.my.canva.site/pfpilates Tailbone pain can be both frustrating and limiting, especially when sitting for long periods or performing daily activities. Whether it's from a fall, childbirth, or unexpected trauma, dealing with persistent tailbone pain requires practical strategies to ease discomfort and promote healing. In this video, I share seven simple steps you can incorporate into your routine to relieve tailbone pain and regain comfort. From using supportive cushions and alternating temperature therapy to proper posture adjustments and targeted movements, these techniques are designed to take pressure off the tailbone while encouraging healing. Gentle exercises like knee-to-chest stretches, hip stretches, and child's pose can help release tension in the surrounding muscles, while basic core-strengthening exercises support long-term recovery. Follow along for practical tips to reduce tailbone pain and boost your quality of life. If you're looking for more guided exercises tailored to recovery and core strength, check out my Pilates program, designed to support women's health, strengthen your core, and improve overall body stability. https://pilateswithdawn.my.canva.site/pfpilates Additionally, if tailbone pain is impacting your comfort, using a specialized tailbone cushion can make a significant difference. I recommend a supportive, cutout-style cushion that helps alleviate pressure while sitting. https://amzn.to/3CenE7V Please note that all Amazon links are affiliate links. Which means that if you use these links to purchase these items, I will receive a small commission. 🙂 *Here’s what you will learn:* 00:00 Reduce Tailbone Pain With These 7 Simple Steps 00:45 Causes of Tailbone pain 01:33 Find a position of comfort 02:17 Temperature Therapy 03:14 Posture Perfect 04:12 Movement Breaks 05:01 Targeted Stretches 07:08 Core Strengthening 08:20 Over-the-Counter Relief *Watch These Videos Next:* 4 Foam Roller Uses for Easing Back Pain https://youtu.be/1aLXyWJ5C7U How Pilates Heals and Prevents Back Pain [4 Simple Exercises] https://youtu.be/yJB3S0SoJZM ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/level4pt/ Twitter: https://twitter.com/level4pt1 LinkedIn: https://www.linkedin.com/company/level4pt/ *//CONTACT:* Have questions or would like to get in touch with us? Send us a message https://www.level4pt.com/contact/ *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video> <video> Why Does Back Pain Happen After a Hysterectomy? Description: If you're looking for a comprehensive guide to help you recover after your hysterectomy, check out my Hysterectomy Recovery Program. 👉 https://drdawnandalon.com/hysterectomy-recovery/ Back pain after a hysterectomy is a common issue many women face during recovery. If you've had a hysterectomy or are preparing for one, understanding the connection between your surgery and back pain is crucial. Your core and pelvic floor muscles are deeply impacted by this surgery, which can lead to discomfort in your back as your body begins to heal. In this video, I explain why back pain occurs after a hysterectomy and share some simple yet effective strategies to help alleviate it. From gentle movements to specific exercises, I'll guide you on how to support your recovery, reduce pain, and restore your strength. It's important to balance rest with movement to promote healing and prevent further discomfort. *Here’s what you will learn:* 00:00 What Causes Back Pain after a Hysterectomy 00:44 Why back pain happens after surgery 01:30 Hysterectomy recovery 02:06 More movement 06:06 Scar tissue mobilization and massage 07:32 Using your muscles the right way *Watch These Videos Next:* Hysterectomy Recovery: Top 3 Red Flags to Be Aware Of https://youtu.be/4CQNMr4Mjzo How Much Should I Rest After A Hysterectomy? https://youtu.be/45hDagphLA4 What Is The Best Treatment For Scar Tissue After Hysterectomy? https://youtu.be/uUpFyg6lAkI ----------------------------------------------------------------------------------------------------------------------------------- ✅ Subscribe for more FREE tips on how to heal your body and find lasting relief without medications or surgery: https://www.youtube.com/c/Level4pt?sub_confirmation=1 *SHOP DR. DAWN’S COURSES* Check out my Hysterectomy recovery program that has helped 1000s of women: https://www.level4pt.org/hysterectomy_recovery Take control of your pelvic health with my Pelvic Floor Pilates program—designed to help you strengthen, heal, and feel confident in just 15 minutes a day. https://pilateswithdawn.my.canva.site/pfpilates 📖 Get Dr. Dawns Book *_"It's Never Too Late..."_* where you will learn the hidden truths about aging and Menopause. This is an essential read for women aged 40+. https://www.level4pt.com/its-never-too-late/ *// FREE RESOURCES* Visit Our Pain Help Now Section on our Website for immediate help for your condition https://www.level4pt.com/ 👉 Explore Dr. Dawns Post-hysterectomy free guide HERE: https://www.level4pt.com/hysterectomy/ *//COME SAY HI!* 👋 Find us online at: https://www.level4pt.com/ Facebook: https://www.facebook.com/level4PT/ Instagram: https://www.instagram.com/level4pt/ Twitter: https://twitter.com/level4pt1 LinkedIn: https://www.linkedin.com/company/level4pt/ *//CONTACT:* Have questions or would like to get in touch with us? Send us a message https://www.level4pt.com/contact/ *DISCLAIMER:* _Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions._ </video>

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Empowering Women to Reclaim Confidence in Their Bodies Through Expert Core and Pelvic Floor Healing Tips!
On this channel, I discuss strategies and info for managing common women's health issues from postpartum to menopause with holistic healing solutions.

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