Come with me to my Pelvic floor women’s health check up!

right hello I am just off to a women's health pelvic checkup so I'm going to have a lovely internal examination to check on my pelvic floor is normal ladies to go and get checked and look after your body currently 17 months postpartum I had two babies under two still hurt for me to have sex um I have been told I'm hypertonic so let's go and see under yes of course me can I get you to lift your head and shoulders up off the bed yeah that's looking absolutely fine you're happy with the yes try and

relax if you can if at any point you are uncomfortable or you don't you want me to stop you st straight away okay thank you what I would like you to do now I'm just going to put my thumb here what I'd like you to do now is try and do a p floor contraction how you would normally do it okay good okay now can you try and do that again hold it and cough okay and relax again I'm just going to open up your lay now need you do is just hold your breath and

push out as if you were pushing out a poop good and relaxing all right lovely okay so cold jelly finger it's just coming in now so if it is uncomfortable you let me know is it tend there yeah a little bit there I'm just going to go in a bit further there okay can I get us to your pelv floor contraction for me yeah and relax again is it a bit achy here yes yeah right sharp sharp okay stop that okay this side might be a little bit worse right is it a bit ay there

is it sharp little bit sh achy yeah achy ay okay yeah like you're pressing on a muscle in a way it's tiring isn't it I was doing it the other night it actually feels tiring in there yeah you're not relaxing fully so take a big deep breath in for me and a big sigh that's it there we go struggle to let go let Yeah so basically if you imagine your caric floor is my bicep the muscle should go from full length to shorten in a time that you wanted to so if you're going to cough

or sneeze I can hold this on and then I can relax again what's happening with yours is it's already a bit tight you're doing is you're then Contracting and then it's slow to release to only halfway so it's like having like a tight hamstring that you're using all the time and then not getting stretched so then it feels sore every time you have sex it's going to be painful because it's going to be touching those areas plus is this turn Okay so yeah you're a bit hyper sensitive around the opening tends to be more on

the back part and that's where you end up getting that friction so it does will will fail s so we just need to get you stretching into that area and then also practicing that contract and release so I always imagine the public floor that feeling of contraction is a little bit like a jellyfish squeezing up like that but then that relaxation also has to then come and soften down again right so you're doing this and then it's just going to there and then it's slowly because I don't even know when it's released yeah so what

we actually have to do is get your um your neural Pathways so your your brain pelvis uh Pathways to be have more awareness of that release okay so that you're not just aware of how to squeeze but you can feel that relaxation as well and that will come with doing some stretches okay so if you're happy just in that position now just going to show you a couple of things that you can do so a really really easy one is just to bring your feet together and let your uh knees drop out to the side

so you're just coming into this position all right do you feel quite tight in here you want my knees want to go out though just come come all the way down okay so in this position now as much as you you've got lovely mobility in your hips um what I want you to do is breathe all the way down down into that bow of muscle in your pelvis okay and I want you to try and imagine that you are stretching all those muscles out and then as you sigh and breathe out you're softening everything and

just letting it all so I'm going to give you this visual whilst you're doing it so imagine this is your perect floor okay what I feel like when I breathe out is I'm up again yeah so I want you just to try and let like when you're breathing out and you're having a big size I want you to let your body sink big sink into the bed so you're just letting your body relax so rather than anything being active when you breathe out it's just a big big exactly okay but if we're looking at this

pelvic floor and I'm just going to show you here so this muscle is your first line of defense for everything that's coming through your pelvis you've got your bottom muscles your back muscles your tummy muscles your hip muscles everything they all work in conjunction but your pelvic floor every time you put weight through there it has to work really hard so when you're running you put constantly so what we and that's fine because our muscles should be able to um support us for these activities we've just got to make sure we give them a stretch

out after and we know to like stretch out our quads and our hamstrings and everything else glut Muses but we don't often do that for the purpose as well um and also what we've got to think about is that we've got all the weight of your organs and your trunk on top as well and so it's just always having to work really hard Okay the reason why we get you to do um anal sphincter around that vag opening and then your resal sphincter stopping yourself passing wind stopping yourself having a we is because those sphincters

are the external part of your pelv floor as well but what I want you to do is when you're doing these stretches is just imagine this bow here like this and when you're breathing in you're breathing your you're stretching out your tummy you're breathing everything down into this bowl of muscles here and as you're breathing in you're stretching it all and then softening as you release okay lovely so if you want to pop your underwe on to you and then I'm going to show you some other stretches really good one it is happy baby yeah

is that L yeah don't do it in front of the window okay so breathing all the way down into that V opening and then okay what you can do in this position is you can straighten one leg straighten the other you can rock and roll on the floor you can't do it so much on the bed because we've got shorter smaller width so but this is a really nice one I'm just going to touch you inner thigh here to try and get everything helping to stretch through there okay so that one way your legs are

in a diamond this one coming into happy baby okay then just coming down again lovely so when you're on the floor your knees can go much wider but again I want you to think about breathing all the way down into that bowl of muscles in your pelvis lovely and just letting everything relax lovely and relax again great okay so this is another one and I'm going to email you all of these to do