1 00:00:11,149 --> 00:00:13,909 Speaker 1: You're listening to Amma Mia podcast. 2 00:00:14,829 --> 00:00:18,349 Speaker 2: Mama Maya acknowledges the traditional owners of land and waters 3 00:00:18,349 --> 00:00:20,069 Speaker 2: that this podcast is recorded on. 4 00:00:21,389 --> 00:00:23,949 Speaker 3: I am pregnanty. 5 00:00:26,909 --> 00:00:27,909 Speaker 4: Welcome to Hello Bump. 6 00:00:27,909 --> 00:00:31,989 Speaker 2: We're making pregnancy less overwhelming and more manageable. I'm Grace Rubray, 7 00:00:32,109 --> 00:00:34,829 Speaker 2: pregnant for the first time, and I've just been fingered 8 00:00:34,869 --> 00:00:38,029 Speaker 2: by a pelvic four physio rise right. 9 00:00:38,069 --> 00:00:40,389 Speaker 3: Oh, so I'm Theannahman. I'm a mother of six and 10 00:00:40,429 --> 00:00:43,069 Speaker 3: an obsentrician train in training, so I do a lot 11 00:00:43,069 --> 00:00:45,669 Speaker 3: of that lane, but in a very positive way, hoping 12 00:00:45,669 --> 00:00:46,589 Speaker 3: to birth your babies. 13 00:00:47,389 --> 00:00:50,469 Speaker 2: Each episode will be holding your hand, and the hands, well, 14 00:00:50,509 --> 00:00:52,869 Speaker 2: your honest hands will make you somewhere else week by 15 00:00:52,869 --> 00:00:56,869 Speaker 2: week through this mysterious, perplexing and sometimes daunting miracle. 16 00:00:56,549 --> 00:00:57,469 Speaker 4: That is pregnancy. 17 00:00:58,149 --> 00:01:00,349 Speaker 1: Absolutely so welcome to week twenty one. 18 00:01:00,749 --> 00:01:01,629 Speaker 4: What size are we? 19 00:01:02,429 --> 00:01:03,029 Speaker 1: Rock melon? 20 00:01:03,349 --> 00:01:03,949 Speaker 4: Still abroad? 21 00:01:04,109 --> 00:01:06,229 Speaker 1: But that feels a small rock melon to me? It 22 00:01:06,229 --> 00:01:07,149 Speaker 1: actually seems a little big. 23 00:01:07,389 --> 00:01:09,029 Speaker 3: To be honest, knowing what I know about pregnancy, it 24 00:01:09,069 --> 00:01:11,709 Speaker 3: does seem a little on that a larger size, maybe 25 00:01:11,709 --> 00:01:14,829 Speaker 3: a small rabbit in terms of and I don't like. 26 00:01:14,749 --> 00:01:17,549 Speaker 4: That any better. Just think that's is that our first animal? 27 00:01:17,629 --> 00:01:18,509 Speaker 4: No our second animal. 28 00:01:18,589 --> 00:01:20,109 Speaker 1: Yeah, we had we had a kidy peek before. 29 00:01:20,229 --> 00:01:23,229 Speaker 2: What about like a bottle of serracha? Lengthwise, what is 30 00:01:23,229 --> 00:01:26,109 Speaker 2: a bottle of sacha? It's a type of spice that 31 00:01:26,149 --> 00:01:30,109 Speaker 2: we probably can't have if you've got heartburn, but it's 32 00:01:30,149 --> 00:01:31,469 Speaker 2: like a spicy source. 33 00:01:33,629 --> 00:01:36,149 Speaker 3: So we now mes a baby's size from its head 34 00:01:36,229 --> 00:01:37,709 Speaker 3: to its feet. Remember how we talked about for a 35 00:01:37,709 --> 00:01:39,349 Speaker 3: while they were measuring to its butt. Now it's a 36 00:01:39,389 --> 00:01:42,549 Speaker 3: full length. So we've jumped significantly to twenty six centimeters 37 00:01:43,429 --> 00:01:45,389 Speaker 3: three hundred and sixty grand. So yeah, we've got a 38 00:01:45,429 --> 00:01:47,229 Speaker 3: We've got almost the length of a ruler in there, 39 00:01:47,549 --> 00:01:49,149 Speaker 3: just curled up. It's all little legs are curled up, 40 00:01:49,149 --> 00:01:51,589 Speaker 3: and yeah, so it's it's flex it's next flexed, and 41 00:01:51,629 --> 00:01:54,029 Speaker 3: its head and its knees are all curled up in sides. 42 00:01:54,029 --> 00:01:56,189 Speaker 3: It doesn't feel like that, hence the size of a rabbit. 43 00:01:56,269 --> 00:01:57,909 Speaker 3: But if it went, if you were to get it 44 00:01:57,909 --> 00:01:59,669 Speaker 3: out and pull his little arm's eye this and stretch, 45 00:01:59,669 --> 00:02:02,109 Speaker 3: it'll stretch her out. She would be around the twenty 46 00:02:02,149 --> 00:02:02,949 Speaker 3: six centimeters long. 47 00:02:02,989 --> 00:02:05,909 Speaker 4: Do they ever want whilst in utero stretch. 48 00:02:05,709 --> 00:02:07,949 Speaker 3: There's no room to do so because the uterus isn't huge. 49 00:02:07,989 --> 00:02:09,829 Speaker 3: It grows with your baby, so it's not like you're 50 00:02:10,189 --> 00:02:11,949 Speaker 3: us is like your baby's tiny. It's got this massive 51 00:02:12,149 --> 00:02:14,949 Speaker 3: cavity to be in. Yeah, so it still it will 52 00:02:14,949 --> 00:02:16,789 Speaker 3: be stretching out and in and out. 53 00:02:16,829 --> 00:02:18,989 Speaker 2: Now, because I've seen those reels where someone goes, oh, 54 00:02:19,069 --> 00:02:21,669 Speaker 2: this is how long it is, and they put like 55 00:02:21,709 --> 00:02:24,069 Speaker 2: the average length of the baby, they put the tape 56 00:02:24,069 --> 00:02:24,909 Speaker 2: measure up to them. 57 00:02:24,949 --> 00:02:28,069 Speaker 4: I saw that today they and they just are like, 58 00:02:28,549 --> 00:02:34,589 Speaker 4: how yeah, they're curled the lovely and what are they growing? 59 00:02:35,109 --> 00:02:38,029 Speaker 1: Well, this week's about their bits and pieces. 60 00:02:38,109 --> 00:02:40,269 Speaker 3: So the little woman, if she's in you, which is 61 00:02:40,269 --> 00:02:42,669 Speaker 3: obviously in your case, has now got a fully formed uterress. 62 00:02:42,669 --> 00:02:44,629 Speaker 3: So we talked about how it's all started around five weeks. 63 00:02:44,669 --> 00:02:46,589 Speaker 3: It's a long long time ago that she was differentiated 64 00:02:46,629 --> 00:02:48,429 Speaker 3: into a boy or girl based on genetics, and you 65 00:02:48,469 --> 00:02:51,429 Speaker 3: know XX and x y and lots of different molecular 66 00:02:51,469 --> 00:02:53,869 Speaker 3: signals and pathways that change things. But if it's a 67 00:02:53,869 --> 00:02:56,149 Speaker 3: little girl, she's now got her useress. And if it's 68 00:02:56,149 --> 00:02:58,589 Speaker 3: a boy based on the Y chromosome, it still takes 69 00:02:58,589 --> 00:03:00,829 Speaker 3: a little longer for those testes to descend down outside. 70 00:03:00,869 --> 00:03:03,309 Speaker 3: That's actually untill about twenty six, twenty eight weeks, quite 71 00:03:03,309 --> 00:03:06,629 Speaker 3: a while before your baby's gonads are on the outside 72 00:03:06,629 --> 00:03:08,669 Speaker 3: of his body, but it's still all forming on that 73 00:03:08,709 --> 00:03:14,149 Speaker 3: inside obviously to allow him to produce in thirty five years. 74 00:03:12,749 --> 00:03:16,189 Speaker 4: What's happening to me and what's happening to me? 75 00:03:16,749 --> 00:03:19,989 Speaker 3: You might be experiencing heartburn and intergestion even more now, 76 00:03:20,029 --> 00:03:21,589 Speaker 3: so we've already discussed the myth around. 77 00:03:22,589 --> 00:03:24,829 Speaker 4: I have a gavaskin in my mouth. I can see that. 78 00:03:24,869 --> 00:03:27,029 Speaker 3: I was wondering for having chewing It was a gavascon. Wow, 79 00:03:27,109 --> 00:03:30,509 Speaker 3: it's sexy. What about the bloating and the appetite? Has 80 00:03:30,549 --> 00:03:32,829 Speaker 3: that changed for you as well? Because there's certainly, quite 81 00:03:32,829 --> 00:03:34,829 Speaker 3: commonly is changes in that space this week. 82 00:03:35,349 --> 00:03:37,829 Speaker 2: It's hard to know what's bloating and what's babing at 83 00:03:37,829 --> 00:03:38,309 Speaker 2: this point. 84 00:03:38,429 --> 00:03:38,669 Speaker 1: Yeah. 85 00:03:38,789 --> 00:03:40,189 Speaker 4: True, I definitely feel bigger. 86 00:03:40,469 --> 00:03:40,709 Speaker 1: Yeah. 87 00:03:40,949 --> 00:03:41,589 Speaker 4: Yeah. 88 00:03:41,749 --> 00:03:43,709 Speaker 3: The reflux tends a bit worseer now in the bloating 89 00:03:43,709 --> 00:03:45,629 Speaker 3: because there is more baby taking up that space too, 90 00:03:45,669 --> 00:03:47,189 Speaker 3: so you can imagine it's pushing all your other bits 91 00:03:47,189 --> 00:03:48,309 Speaker 3: and pieces aside. 92 00:03:48,069 --> 00:03:49,629 Speaker 4: And is gas burping as well. 93 00:03:50,029 --> 00:03:53,149 Speaker 3: Again, that's the Sophogel's finkter releasing and relaxing a little 94 00:03:53,149 --> 00:03:54,749 Speaker 3: bit because of the progesterone. And also if you think 95 00:03:54,789 --> 00:03:56,589 Speaker 3: about it, particularly when you're sitting down, when you stand up, 96 00:03:56,589 --> 00:03:57,669 Speaker 3: you might find it relieves a little bit. 97 00:03:57,749 --> 00:03:59,189 Speaker 1: But I don't know about you, but when. 98 00:03:58,989 --> 00:04:01,269 Speaker 3: The baby, that size of that uterress is now squashing 99 00:04:01,269 --> 00:04:04,109 Speaker 3: the stomach, so it's actually putting pressure and so you're 100 00:04:04,109 --> 00:04:08,109 Speaker 3: just getting that acid but it comes back up not 101 00:04:08,149 --> 00:04:11,269 Speaker 3: much shut normal? Is it normal? 102 00:04:11,749 --> 00:04:11,829 Speaker 1: My? 103 00:04:12,349 --> 00:04:16,109 Speaker 4: Is this normal? Is it's starting to think about delivery? 104 00:04:16,349 --> 00:04:16,629 Speaker 1: Okay? 105 00:04:16,789 --> 00:04:16,949 Speaker 3: Yeah? 106 00:04:16,989 --> 00:04:18,869 Speaker 2: Because I did go to a pelvic four physio for 107 00:04:18,909 --> 00:04:22,189 Speaker 2: the first time and when she you know, they have 108 00:04:22,309 --> 00:04:26,149 Speaker 2: their hands inside you, and she said, let's start teaching 109 00:04:26,189 --> 00:04:28,029 Speaker 2: you how to push, and with her hands inside me 110 00:04:28,069 --> 00:04:31,869 Speaker 2: to see how what I was able to measure wise 111 00:04:32,229 --> 00:04:34,909 Speaker 2: what I was, I guess open more and she said 112 00:04:34,949 --> 00:04:37,949 Speaker 2: push with what you think pushing would be and my 113 00:04:38,029 --> 00:04:40,749 Speaker 2: brain just went, I don't get it, and I just 114 00:04:40,789 --> 00:04:42,949 Speaker 2: didn't understand. And I always thought there would be this 115 00:04:43,709 --> 00:04:46,909 Speaker 2: instinctual thing. So maybe if that helps people, if it 116 00:04:46,949 --> 00:04:50,429 Speaker 2: feels overwhelming, it wasn't instinct No, it's. 117 00:04:50,229 --> 00:04:52,469 Speaker 3: More instinctual in the birth room now, and that is 118 00:04:52,469 --> 00:04:54,469 Speaker 3: also again not for everyone. So we definitely have women 119 00:04:54,469 --> 00:04:56,349 Speaker 3: where a body just takes over and she just her 120 00:04:56,349 --> 00:04:58,549 Speaker 3: body just pushes the baby out. So you know, you 121 00:04:58,629 --> 00:05:00,949 Speaker 3: hear people saying, your baby bree is breathed out, like 122 00:05:00,989 --> 00:05:04,629 Speaker 3: she just literally went into this amazing zone of you know, berthing, 123 00:05:04,669 --> 00:05:05,469 Speaker 3: and then the baby. 124 00:05:05,269 --> 00:05:07,109 Speaker 1: She just breathed and this baby just delivered. 125 00:05:07,229 --> 00:05:10,189 Speaker 3: It does happen, not commonly on your first grace, but 126 00:05:10,269 --> 00:05:12,869 Speaker 3: it does happen. And you know, people have babies in 127 00:05:12,909 --> 00:05:14,709 Speaker 3: car parks and at home because it was so unexpected 128 00:05:14,749 --> 00:05:15,069 Speaker 3: and quick. 129 00:05:15,109 --> 00:05:15,789 Speaker 1: So some people do. 130 00:05:15,909 --> 00:05:19,029 Speaker 3: But the vast majority of women that I've now been 131 00:05:19,069 --> 00:05:21,109 Speaker 3: privileged to watch, which is more than a thousand women 132 00:05:21,109 --> 00:05:23,709 Speaker 3: I've probably watched vaginally birth, take time to learn how 133 00:05:23,709 --> 00:05:25,909 Speaker 3: to push because for our whole lives we have been 134 00:05:25,949 --> 00:05:29,629 Speaker 3: told suck in, hold up, and don't let that go. 135 00:05:29,749 --> 00:05:32,069 Speaker 3: You know, keegels, kegels, kegels pull it. The language, by 136 00:05:32,069 --> 00:05:34,989 Speaker 3: the way, I think are in c central, including in pregnancy. 137 00:05:35,069 --> 00:05:36,629 Speaker 3: But it's having to let all of that go, like 138 00:05:36,789 --> 00:05:39,669 Speaker 3: you'll be pushing a watermelon out and you need to 139 00:05:39,709 --> 00:05:42,029 Speaker 3: be okay with opening your boughs because most people do 140 00:05:42,589 --> 00:05:45,469 Speaker 3: because that's the way the baby's coming out, not up 141 00:05:45,509 --> 00:05:45,829 Speaker 3: and in. 142 00:05:46,389 --> 00:05:47,869 Speaker 4: It's interesting that you say up and in. 143 00:05:47,989 --> 00:05:50,069 Speaker 2: That was the only way I was able to lock 144 00:05:50,149 --> 00:05:53,149 Speaker 2: into how to push out was to first go up 145 00:05:53,149 --> 00:05:56,389 Speaker 2: and in and then push out. Okay, that's interesting, yeah, 146 00:05:56,389 --> 00:05:59,029 Speaker 2: because I couldn't. I think I was also trying to 147 00:05:59,029 --> 00:06:03,909 Speaker 2: push with stomach muscles. Yep, yeah, fair, until it clocked 148 00:06:03,949 --> 00:06:05,429 Speaker 2: what we were doing. And then we've sort of went 149 00:06:05,469 --> 00:06:09,269 Speaker 2: in stages of how to engage the muscles. And then 150 00:06:09,509 --> 00:06:13,229 Speaker 2: she would show me on an ultrasound when I. 151 00:06:13,149 --> 00:06:14,269 Speaker 4: Was engaging the muscles. 152 00:06:14,349 --> 00:06:18,549 Speaker 2: Okay, to visually see it, and when is the right 153 00:06:18,629 --> 00:06:20,669 Speaker 2: time to start seeing a pelvic floor physio and is 154 00:06:20,709 --> 00:06:24,549 Speaker 2: it something that is recommended by obstetricians and midwives to 155 00:06:24,549 --> 00:06:25,229 Speaker 2: do well? 156 00:06:25,229 --> 00:06:25,869 Speaker 1: Look, it's certainly. 157 00:06:25,949 --> 00:06:29,229 Speaker 3: We have an amazing women's health physiotherapy team at our hospital. 158 00:06:29,269 --> 00:06:31,189 Speaker 3: I'm not sure that's the case everywhere, because one of 159 00:06:31,229 --> 00:06:33,949 Speaker 3: my older hospitals wasn't the case. So I'm a massive 160 00:06:33,949 --> 00:06:36,709 Speaker 3: believer in it. I had incontinence even as an athlete 161 00:06:36,749 --> 00:06:39,309 Speaker 3: before pregnancy, and certainly had it afterwards and very much 162 00:06:39,389 --> 00:06:41,389 Speaker 3: during pregnancy. So one of the reasons I went and 163 00:06:41,429 --> 00:06:44,189 Speaker 3: saw women's health visio before it was even advertisers the thing, 164 00:06:44,229 --> 00:06:46,029 Speaker 3: as you know, a thing to do, was because I 165 00:06:46,029 --> 00:06:48,309 Speaker 3: could not stand sneezing and pissing myself at work every time. 166 00:06:48,389 --> 00:06:51,069 Speaker 3: Found that really uncomfortable. So I went there to try 167 00:06:51,069 --> 00:06:54,069 Speaker 3: and work out why, and learn about your anatomy, learn 168 00:06:54,109 --> 00:06:56,549 Speaker 3: about your body, get comfortable with your own vagina because 169 00:06:57,109 --> 00:06:59,469 Speaker 3: later in pregnancy we'll start talking about things like paranoral 170 00:06:59,469 --> 00:07:02,389 Speaker 3: massage and stuff to try and help with paranoral trauma 171 00:07:02,429 --> 00:07:05,109 Speaker 3: and tearing during labor, which, by the way, ladies, sorry 172 00:07:05,109 --> 00:07:06,429 Speaker 3: because we're all going to close your legs right now, 173 00:07:06,589 --> 00:07:08,869 Speaker 3: is at common, okay, So, particularly in first pregnancy is 174 00:07:08,989 --> 00:07:11,309 Speaker 3: very few people get away with it intact parente, which 175 00:07:11,349 --> 00:07:14,149 Speaker 3: means no tearing or grazing. This is the time to 176 00:07:14,149 --> 00:07:17,269 Speaker 3: make a good relationship with your physiotherapist, because I also 177 00:07:17,269 --> 00:07:19,949 Speaker 3: believe no matter what birth you have, it's fantastic to 178 00:07:20,029 --> 00:07:23,269 Speaker 3: engage with the physio before and after pregnancy. They help 179 00:07:23,349 --> 00:07:25,349 Speaker 3: you retrain your pelvic floor, they help you retrain your 180 00:07:25,389 --> 00:07:28,069 Speaker 3: abdominal muscles, because let's be honest, they're going to separate significantly. 181 00:07:28,469 --> 00:07:29,749 Speaker 3: You know, we get a lot of people with diast 182 00:07:29,749 --> 00:07:32,149 Speaker 3: disrectors afterwards, which is a big gap in the upper 183 00:07:32,909 --> 00:07:35,389 Speaker 3: start to switch depends on your pregnancy, It depends on 184 00:07:35,389 --> 00:07:38,469 Speaker 3: your pre existing BMI. It depends how many babies are inside. 185 00:07:38,589 --> 00:07:40,949 Speaker 3: For me, my first pregnance around the twenty eight week mark, 186 00:07:40,989 --> 00:07:43,869 Speaker 3: so around where you are now. I noticed in the 187 00:07:43,989 --> 00:07:46,069 Speaker 3: night work up and it went away and I looked 188 00:07:46,189 --> 00:07:48,389 Speaker 3: very much more pregnant the next day. So but you know, 189 00:07:48,389 --> 00:07:50,469 Speaker 3: I was Onlympic athlete and did a lot of dominant work, 190 00:07:50,509 --> 00:07:52,469 Speaker 3: so I think I was probably holding it back and 191 00:07:52,469 --> 00:07:55,149 Speaker 3: that was so tight and strong, which I think is 192 00:07:55,149 --> 00:07:56,429 Speaker 3: another thing we should probably bring up, and the your 193 00:07:56,429 --> 00:07:58,189 Speaker 3: physio can guide you on this more than probably an 194 00:07:58,189 --> 00:08:00,989 Speaker 3: obstetric can. Is that for some women you need to 195 00:08:00,989 --> 00:08:03,989 Speaker 3: back off your pelvic floor work. So I was someone 196 00:08:04,029 --> 00:08:06,709 Speaker 3: who had a really tight pelvic floor from significant amounts 197 00:08:06,709 --> 00:08:09,909 Speaker 3: of exercise, and that's not ideal for labor. 198 00:08:10,189 --> 00:08:10,629 Speaker 1: Everything you need. 199 00:08:10,789 --> 00:08:12,709 Speaker 3: You needed to be strong to support the pregnancy, but 200 00:08:12,709 --> 00:08:13,989 Speaker 3: then you need to be able to turn it off 201 00:08:14,149 --> 00:08:16,229 Speaker 3: and allow your body to open for birth. 202 00:08:16,349 --> 00:08:17,229 Speaker 4: That's fascinating. 203 00:08:17,709 --> 00:08:20,029 Speaker 3: So now I'd say twenty weeks is around the time 204 00:08:20,109 --> 00:08:22,629 Speaker 3: twenty one twenty two weeks where you should be looking 205 00:08:22,629 --> 00:08:25,749 Speaker 3: at women's health visios and you know, narrowing down one 206 00:08:25,829 --> 00:08:27,869 Speaker 3: or two that you'd like to see and because it 207 00:08:27,949 --> 00:08:29,549 Speaker 3: can also even support you with back pain. And they're 208 00:08:29,589 --> 00:08:31,949 Speaker 3: not just vagina physios, you know, they do lots of 209 00:08:31,949 --> 00:08:34,949 Speaker 3: other therapy as well. Can help you with your incontinence, 210 00:08:34,989 --> 00:08:38,149 Speaker 3: can help you with prolapse concerns, talk about birth, can 211 00:08:38,189 --> 00:08:40,429 Speaker 3: help you guide you on pushing. I'm not sure I've 212 00:08:40,429 --> 00:08:43,309 Speaker 3: heard of a physio doing the birth pushing at twenty 213 00:08:43,349 --> 00:08:45,149 Speaker 3: one twenty two weeks, but maybe that's something she's really 214 00:08:45,149 --> 00:08:47,429 Speaker 3: passionate about. It's certainly a conversation you need to be 215 00:08:47,429 --> 00:08:48,909 Speaker 3: happy and as you're getting closer to sort of thirty 216 00:08:48,909 --> 00:08:49,589 Speaker 3: five and thirty. 217 00:08:49,429 --> 00:08:53,189 Speaker 2: Six weeks, yeah, just because of the I don't know 218 00:08:53,189 --> 00:08:54,829 Speaker 2: if this is going to be my talk, kid, but 219 00:08:54,869 --> 00:08:58,669 Speaker 2: as it was so nice to figure out what the 220 00:08:58,749 --> 00:08:59,229 Speaker 2: muscles are. 221 00:08:59,429 --> 00:09:01,469 Speaker 4: Yeah, okay, even though it was very daunting. 222 00:09:01,989 --> 00:09:04,029 Speaker 3: Well, I'm sure you're not alone, so hopefully it'll inspire 223 00:09:04,029 --> 00:09:05,709 Speaker 3: someone else to get out and make a phone call. 224 00:09:05,629 --> 00:09:05,989 Speaker 4: And book you. 225 00:09:06,549 --> 00:09:08,229 Speaker 2: Apart from this, what are some other things we can 226 00:09:08,269 --> 00:09:09,949 Speaker 2: start to think about this week? 227 00:09:11,389 --> 00:09:13,629 Speaker 3: Well, I think it really is starting to consider birth. 228 00:09:13,749 --> 00:09:16,349 Speaker 3: Like you know, I'm really hoping with every bone in 229 00:09:16,349 --> 00:09:18,629 Speaker 3: my body that it's not for at least another fifteen weeks. 230 00:09:19,469 --> 00:09:22,109 Speaker 3: But yeah, starting to approach that space where you know 231 00:09:22,149 --> 00:09:24,509 Speaker 3: things do change and happen. So I think it's really 232 00:09:24,549 --> 00:09:27,909 Speaker 3: important to start one a little book where your monitor 233 00:09:27,949 --> 00:09:30,989 Speaker 3: babies movements. So now is the time to really think, 234 00:09:31,029 --> 00:09:33,229 Speaker 3: oh yes, I'm feeling it, Oh yes, I'm feeling it regularly. 235 00:09:33,229 --> 00:09:34,669 Speaker 3: So that we're going to start harping on about that 236 00:09:34,709 --> 00:09:37,749 Speaker 3: pretty often in the next couple of episodes, because movement 237 00:09:37,789 --> 00:09:40,709 Speaker 3: start become very important, but also just planning things that 238 00:09:40,709 --> 00:09:47,869 Speaker 3: you're going to require and need over the next few months. 239 00:09:50,589 --> 00:09:53,109 Speaker 2: My talk kit this week is the pelvic floor exercises, 240 00:09:53,109 --> 00:09:56,469 Speaker 2: but one that really surprised me was about opening your 241 00:09:56,549 --> 00:10:01,189 Speaker 2: hip muscles and doing Child's posts, because one of the 242 00:10:01,229 --> 00:10:03,949 Speaker 2: things that they do is they sort of massage around 243 00:10:03,989 --> 00:10:07,189 Speaker 2: to see how tight you are in your hips from 244 00:10:07,229 --> 00:10:11,309 Speaker 2: the inside. And it's the strangest sense, but I was 245 00:10:11,389 --> 00:10:14,269 Speaker 2: quite tight in my hips, which you just have to 246 00:10:14,269 --> 00:10:17,749 Speaker 2: start learning how to lose them and let go. And 247 00:10:17,789 --> 00:10:19,789 Speaker 2: that the physiotomy that it's common for a lot of 248 00:10:19,789 --> 00:10:22,749 Speaker 2: women that we never fully relax. 249 00:10:22,909 --> 00:10:23,909 Speaker 4: You could always be. 250 00:10:23,829 --> 00:10:25,949 Speaker 2: Ten percent tensed, and if you're one of those people 251 00:10:25,949 --> 00:10:28,509 Speaker 2: that's ten percent tens you've got to learn how to 252 00:10:28,589 --> 00:10:29,069 Speaker 2: let that go. 253 00:10:29,389 --> 00:10:30,909 Speaker 3: Absolutely and I think we need to highlight that at 254 00:10:30,949 --> 00:10:32,709 Speaker 3: this point it's worse for people with chronic pelvic pain 255 00:10:32,749 --> 00:10:34,389 Speaker 3: and end to eat triosis and stuff like that. So 256 00:10:34,429 --> 00:10:37,789 Speaker 3: if you have a pre existing pelvic floor condition, it's 257 00:10:37,909 --> 00:10:40,349 Speaker 3: central to start looking at this early. The flip side 258 00:10:40,349 --> 00:10:41,589 Speaker 3: of that, not everyone's going to be able to ford 259 00:10:41,589 --> 00:10:45,029 Speaker 3: together to a physio, that's true, so they are sometimes pricey, deservedly. 260 00:10:45,069 --> 00:10:47,229 Speaker 3: So yeah, and so there are really good website like 261 00:10:47,309 --> 00:10:50,989 Speaker 3: Medibank actually has a page propurely on kegal exercises, So 262 00:10:50,989 --> 00:10:53,029 Speaker 3: if you want to start looking at what those muscles 263 00:10:53,029 --> 00:10:55,509 Speaker 3: are and training it, they just basically run you through 264 00:10:55,509 --> 00:10:57,629 Speaker 3: what to do, which is, you know, like holding your 265 00:10:57,629 --> 00:10:59,709 Speaker 3: wig and holding in that symptom for three to five 266 00:10:59,749 --> 00:11:01,429 Speaker 3: seconds and then letting go, and sort of training on 267 00:11:01,469 --> 00:11:03,629 Speaker 3: how often and frequently you know you should be doing. 268 00:11:03,509 --> 00:11:03,909 Speaker 4: Things like that. 269 00:11:03,909 --> 00:11:05,509 Speaker 3: So there are good resources out there if you can't 270 00:11:05,509 --> 00:11:06,509 Speaker 3: afford to guns Efidio. 271 00:11:09,709 --> 00:11:11,909 Speaker 2: Hope you enjoyed this episode of Hello Bump. We have 272 00:11:12,269 --> 00:11:14,949 Speaker 2: so many episodes of this series filled with tips and 273 00:11:15,029 --> 00:11:18,349 Speaker 2: stories from women and experts who've been through it all before. 274 00:11:18,789 --> 00:11:20,629 Speaker 3: You can go back and listen to everything else Hello 275 00:11:20,669 --> 00:11:22,349 Speaker 3: Bump related in this podcast. 276 00:11:21,949 --> 00:11:24,109 Speaker 2: Feed, and while you're there, we'd love if you could 277 00:11:24,109 --> 00:11:25,869 Speaker 2: give us a five star rating and maybe leave us 278 00:11:25,909 --> 00:11:28,349 Speaker 2: a review, or even share this episode with a friend. 279 00:11:28,749 --> 00:11:31,909 Speaker 3: This episode was produced by Courtney Ammenhauser with audio production 280 00:11:31,989 --> 00:11:32,669 Speaker 3: by Tom Lyon. 281 00:11:32,749 --> 00:11:34,549 Speaker 1: We'll catch you next time. Bye. 282 00:11:34,829 --> 00:11:37,149 Speaker 4: This episode of Hello Bump was made in partnership with 283 00:11:37,229 --> 00:11:37,669 Speaker 4: Huggies