Physiotherapy

Did Valentines day leave you feeling sore ‘down there’ today? Your not alone! Let’s talk about vaginismus. This is a sexual problem that’s rarely talked about and yet can cause great distress to sufferers and their partners. Luckily full recovery is possible. Women who suffer from vaginismus find that attempts at sexual intercourse are unsuccessful or very painful. The condition is caused by the involuntary contraction of the muscles around the entrance to the vagina. The spasm constricts the vaginal opening, making it virtually impossible to have intercourse. Vaginismus is easily treated by retraining of the pelvic floor muscles. The treatment of vaginismus involves unlearning the fear-contraction reflex and being taught to keep the pelvic floor muscles relaxed during intercourse. Successful treatment does not require drugs, surgery, Botox injections, hypnosis or any complex invasive techniques, and a 100% full recovery is possible. Need help, call reception on (03) 5976 4944.

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JUST HAD A BABY? HAD YOUR 6 WEEK CHECK UP WITH YOUR GP? HAD YOUR 6 WEEK CHECK UP WITH YOUR WOMEN’S HEALTH PHYSIOTHERAPIST? An ongoing study has found that 90 per cent of the participants of the study reported receiving no guidance from their physicians beyond “take it slow” when returning to exercise postpartum. Pushing yourself too hard post-baby increases the risk of urinary incontinence (which affects about 30 percent of new mums), painful intercourse (which affects up to 60 per cent of women in the first year post-birth), generalised pain, hernias, separated abdominal muscles (up to 60 per cent experience diastasis recti) or pelvic organ prolapse (when organs drop down into or out through the vagina). The first three months post-birth should be a time for healing and repair, both physically and mentally. Think of this time as rehab for your body, as a time to rebuild from the inside out. Concerned that you have one of the above mentioned symptoms then call or email reception today for more information. (03) 5976 4944 info@mpfp.net.au

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A Continence Foundation of Australia survey found 98 percent of women don’t do pelvic floor muscle exercises the recommended three times a day. And of the few who do, only half do them correctly. Yes that’s right, you should be doing them 3 times a day! So now you know you should be doing them, it’s time to start doing them – which can be done while seated, standing or lying down. *Lengthen your spine and relax your shoulders. Focusing on your back passage, lift and squeeze upwards and inwards as though you are trying to avoid passing wind, then bring that pelvic floor lift through to the front as though you are also trying to stop the flow of urine. *Lift and squeeze your pelvic floor for as long as possible, aiming to hold for 3-5 seconds, building up to 10 seconds over time. Your shoulders, buttocks, thighs, hands and feet should remain relaxed, and you should continue to breathe as normal throughout the lift. *Rest your pelvic floor for the same amount of time as your lift, before repeating. *Aim for up to 10 holds in one set. Repeat sets twice more throughout the day. A few points to remember: don’t hold your breath and don’t clench your butt, thighs or face. All the lifting and squeezing should be internal. Can you do it?

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* Start with doing your pelvic floor exercises daily. Standing, sitting or lying down. If you don’t know how to do this, book an appointment with a pelvic physio. Once you know you’re engaging the right muscles, tighten them as strongly as possible and hold for five to ten seconds. Try to do this three to five times per day. * Avoid high impact exercises: Running, skipping, jumping. Anything high-impact that puts too much pressure on your pelvic floor should be avoided until you have regained strength. Opt for pregnancy and post natal friendly exercise classes like Babes n’ Bellies, Baby Boot camp or Pilates * Avoid lifting heavy weights: Heavy lifting can put pressure and strain on your pelvic floor so this should be avoided when your pelvic floor is weak. This can cause further damage to your pelvic floor. * DO NOT, I REPEAT DO NOT, strain when you go to the toilet: This can put you at risk of prolapse so do your best to eat a balanced diet with fibre to avoid any uncomfortable toilet situations. * Drink lots of water for good bladder health: Your pelvic floor helps control your bladder so a healthy bladder makes this job easier. More questions or after more information? Email us on info@mpfp.net.au

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Two out of three pregnant women will experience abdominal separation in pregnancy. It’s where the external abdominal muscles – your six pack muscles – split down the centre to make room for the baby. The best way to check if you’ve got abdominal separation is to lie on your back with your knees bent and lift your chin to your chest. Touch along the centre of your abs where your belly button is and you’ll either be able to feel a gap or nothing at all, which would suggest yours are together Women’s health physiotherapists can do an assessment to determine the extent of your separation and give you specific advice about what you should and shouldn’t do to assist your recovery. 59764944

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About one-third of women experience pain during sex. Pelvic pain in women is an “umbrella term” that includes a range of pain in various areas, including the external genitals, vaginal muscles, pelvic muscles, tailbone or coccyx, and bladder, among others. Though many women experience pelvic pain, it is poorly understood rarely discussed. If you would like to seek treatment please call reception on 59764944 to discuss treatment or book in with a Women’s Health Physiotherapist. http://www.wbur.org/commonhealth/2010/10/08/pain-during-sex-a-new-treatment-option-focuses-on-the-pelvis

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New motherhood comes with its share of ups and downs. Changes down there can come as a real shock to new and first-time mums. Research shows that one in three women who have ever had a baby will wet themselves, and unfortunately many mothers accept this as their new normal.   https://www.womenshealth.com.au/how-to-reduce-postnatal-incontinence  

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Saturday morning fun. Babes n’ Bellies 10:30am on a Saturday is perfect your you and your growing baby. Call reception on 5976 4944 to book in your spot today, first class is FREE

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As a GP, I see too many young women suffer through painful sex By Dr Elizabeth Oliver for The Sydney Morning Herald   Sex shouldn’t be painful and you don’t have to suffer through it! A Women’s health physio can help. Call reception on 59764944   https://www.smh.com.au/lifestyle/health-and-wellness/as-a-gp-i-see-too-many-young-women-suffer-through-painful-sex-20180703-p4zp8j.html

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OLIVE & BEE an intimate cream thats 100% NATURAL. 100% ORGANIC. HAS ABSOLUTELY NO chemicals, preservatives, flavours, colourings or additives. 100% Australian Made & only has 2 ingredients. Purchase at reception

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