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The Vagina Whisperer Blog
Tips for Urinating
The do’s and don’ts of going number one to help keep your bladder happy and healthy.
How to Know if Doing Kegels Correctly
Kegels – they are not for everyone. What a proper kegel is and ways to tell if it is the right fit for you.
Endometriosis: Physical Therapy and Treatment Options
What to do after being diagnosed with Endometriosis. How a multidisciplinary approach may be the way to go to reduce pain and improve function.
What is Endometriosis?
The cause and effects of Endometriosis explained by a pelvic floor physical therapist.
How to Use a Menstrual Cup
Looking for an alternative to tampons? The pros, cons, and logistics of menstrual cups explored.
Vulvodynia: Vaginal Pain and Burning
Chronic pain or burning down there? The causes and treatments for vulvodynia and vestibulodynia explained.
Yoni Eggs and Kegel Balls….Yay or Nay?
Are yoni eggs or kegel balls really the answer to a healthy pelvic floor? Pelvic floor physical therapist Emily McElrath sets the record straight about when and how to use kegel balls.
Constipation During Pregnancy
A very common and often uncomfortable side effect reported during pregnancy is constipation. Signs and symptoms of constipation can be variable but can leave you looking for any source of relief! The good news is that a few lifestyle changes may help provide some relief of symptoms and get you back to a more regular pooping schedule. Check out our top tips for easing constipation during pregnancy.
The Best Exercises to Help Mom Butt
“Mom Butt” is the term for a loss of ‘junk in the trunk,’ or a flat butt that tends to develop postpartum. Why does your bum go flat after pregnancy? Why do women’s bums seem to go flat after childbirth? What contributes to those weaker, less shapely glutes? What you need to know.
Menopause Changes to Your Pelvic Health
As a woman nearing the age of 40, it may be as soon as a year or as far out as a decade when I start experiencing changes to my pelvic health during the transitional phase into menopause, called perimenopause.
How to Stop Urinary Leakage
Gotta pee right now?! Are you crossing your legs or running to the bathroom? When’s the last time you went? How much have you drank? What did you drink? Why might you be feeling this urge? Here’s what to do when you gotta go.
Pelvic Floor Avulsion Tears
Perineal tearing, prolapse, diastasis recti, oh my! But what about a pelvic floor avulsion tear? Have you heard of an avulsion tear? Pelvic floor avulsion tears happen when a portion of the pelvic floor muscles tear away from the bone during childbirth. Yikes! So what can you do about a pelvic floor avulsion tear?
Urinary Leakage: Tips for Proper Peeing
Urinary leakage is very common, but not normal. So what can you do? Learn how to empty your bladder correctly, prevent pelvic floor issues, and manage those pesky leaks!
Is your Pelvic Floor Too Tight?
Many women and men have overactive or tense pelvic floor muscles and kegels and tightening exercises can make matters worse, especially during pregnancy and postpartum. Your pelvic floor may be too tight or tense if you have peeing or pooping issues, have pain with sex, or have any pelvic pain. Here’s what you can do about a too tight pelvic floor.
Running during Pregnancy
You can (and should!) exercise throughout your pregnancy as you are able. You should continue to exercise as you were before pregnancy and modify along the way as your pregnancy progresses to decrease intensity, avoid lying on your back after 14 weeks and avoid any exercises that contribute to pain or discomfort. Any new workouts or exercise regimes should first be cleared with your doctor and/or your pelvic floor PT.
VBAC Birth Preparation
What exactly is a VBAC? VBAC stands for vaginal birth after cesarean and is a delivery option for mothers who have had a cesarean delivery prior to their current pregnancy. While vaginal birth after cesarean was not always thought of as a safe option for moms, the most recent research shows that VBAC can be a great option when the patient is an appropriate candidate.
Exercising with Prolapse
Symptoms of pelvic organ prolapse can be confusing, scary and limiting. Does exercise make it worse? Can exercise make it better? Do I have enough strength? Should I do kegels? Should I try to hold my muscles in during running? Can everything just fall out down there? These are just a few of the questions pelvic health therapists hear when it comes to exercising with prolapse.
Pelvic Organ Prolapse
Pelvic organ prolapse is not necessarily a death sentence for your vagina. In many cases, prolapse is completely treatable without surgery, and may even be able to be improved. But to know how to treat prolapse, we first have to understand what it is.
All about Hemorrhoids
For most people hemorrhoids are annoying, but can usually be cleared up with some intentional habit/lifestyle changes or home remedies. Here we discuss what they are, who’s at risk and how they can be prevented.
Peloton and Your Pelvic Floor
Can you use the Peloton during pregnancy? How can you safely use the Peloton during pregnancy? When can you use the Peloton after giving birth? We break down everything you (and your vagina) need to know.
Pubic Symphysis Separation After Birth
Pubic symphysis separation (or pubic symphysis diastasis) is defined as the widening of the pubic joint of more than 10 mm and is considered a complication of vaginal childbirth or pregnancy. Is there anything you can do?
Everything You Need to Know about Menstrual Cups
Menstrual cups can be a great fit if you want to save some money, reduce your impact on the environment and are ok with menstrual blood. With a little bit of trial and error and persistence, menstrual cups can be a great choice!
What is the Pelvic Floor Anyway?
Did you know the pelvic floor is a group of muscles? All the intricacies of the pelvic floor explained!
Recovery after Cesarean Birth
April is Cesarean Awareness Month! You may be wondering, do I need pelvic floor therapy if I’ve had a cesarean birth? Do I need to massage my scar? Can I work on my scar even if it has been a few years? What about a VBAC?
How to Choose the Right Lube
Lube can be a great addition to sex for pleasure, decrease duration or aid in vaginal dryness. There are so many different choices that it can be hard to find one that will work for your needs. Read on for some tried and true lubricants that are PT approved.
Vaginal and Perineal Granulation Tissue
Perineal tearing during a vaginal delivery can have varying levels of severity, and each woman’s tissue heals differently. While most perineal tearing heals on its own with stitching, there are times when the body can over heal and develop an excess of tissue at the wound site. This is known as granulation tissue.
Postpartum Anxiety
We’ve all heard of “the baby blues,” but what happens when it’s not sadness you feel? What happens when all you feel is debilitating anxiety? Maybe it hits you in the hospital, maybe as soon as you get home, or (as in my case) many weeks into your postpartum journey. It’s scary, all-consuming, and quite frankly it can make you feel helpless.
Perineal Scar massage
When and how should you return to sex postpartum? If you have a partner, have an open and honest conversation about easing back into sex or other forms of intimacy.
Difficulty Breastfeeding: Tubular Breast Deformity
Jen Torborg, pelvic floor physical therapist, opens up about her breastfeeding journey and why tubular breast deformity led her to formula feed.
HELP! I Have Varicose Veins on My Vulva!
While this is a less common occurrence than morning sickness, back pain, or the constant urge to pee, vulvar varicosities can happen during pregnancy and can be a significant source of discomfort for women, especially in the last trimester.
Pelvic floor problems
are correctable
and preventable
Peeing just fine, pooping like a pro, and enjoying plenty of pleasurable sex? Let's keep it that way!
By strengthening your pelvic floor now, you can prevent issues from creeping up later.