Real Talk- Pelvic Health

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Real Talk- Pelvic Health Welcome to Real Talk- Pelvic Health! This page is designed to provide education about pelvic health and core health to the general public.
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Enjoy learning! -Sami Turley, DPT

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20/01/2024

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It’s the New Year and time for a NEW CORE! Do you have a weak core, a postpartum core, or a diastasis recti?

We’ve got a great Core Recovery Program that will take you from zero to hero in 4 wks! It is typical for participants to nearly close their diastasis in 4 wks!

$100 for the entire program. On-demand videos requiring about 20 mins per day, 5 days per week.

Pm or email [email protected] if interested!

Sign up now for the March Core Mission Core Recovery Program! Limited spots available!https://www.facebook.com/100070082...
16/02/2023

Sign up now for the March Core Mission Core Recovery Program! Limited spots available!

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Do you have diastasis recti? Recovering from childbirth? Don’t workout and don’t even know how to start building core strength?

Join our March Core Mission Core Recovery Program!

$100 for the entire 4-wk program
Private online group
Check-ins with me
On-demand workouts that change each week

Send me a pm or an email at [email protected]

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25/01/2023

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Is your core “Out of Order”?

It doesn’t take much to get it back “in order”!

Our Core Mission Core Recovery Program is 4 weeks of on-demand videos with support and weekly check-ins with me. Our Jan group is loving the short workouts and they are getting stronger every week!

$100 for the entire program! Our next group starts Feb 7 and we have 5 spots left!

Pm or email [email protected] today!

19/01/2023

We are halfway through our first Core Mission Core Recovery Program, and our participants are getting stronger and saying the videos are the perfect length to fit them into a busy day!

We are scheduling for our Feb class now! The first day of class will start Tues, Feb 7- Tues Feb 28.

4 wks, $100. Videos uploaded weekly to do on your own time, and weekly check-ins with me.

Great for diastasis recti, postpartum recovery, and simply weak hips and tummies!

Pm or email [email protected] for more info!

Pic from our core workout in beautiful Sedona, AZ last week 🥰

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23/12/2022

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Did you know your p**p should look like a snake? And you shouldn’t have to hold your breath and push to get it out?

If you have rabbit turds/clumped rabbit turds (Type 1-2)- try adding water and movement.

If it looks like a snake and comes out easy (Type 3-4)- keep up the good work!

If it looks like a cow pie( Type 5-6)- try adding psyllium husk capsules or ground flax seed, oats, bran, potatoes to bulk your stool up a bit so you aren’t using a roll of toilet paper each time you go.

If it is diarrhea (Type 7) and you are going multiple times per day, your gut is likely irritated and inflamed by foods that your body doesn’t agree with, or illness.

What does your p**p look like? (You don’t have to share with the group, but feel free if you are brave enough)!

Do you need some pelvic floor therapy? Call today 🥳

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17/12/2022

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Long time, no see! I hope all of your pelvic floors are happy and well 🤗 I took a break from Mission Therapy for a while to soak up enjoying my day off each week, but I have missed my patients and am re-opening again in Jan. This will still just be a small side-gig, as I still see patients at the VA the rest of the week.

I wanted to gauge interest about doing a Core Recovery class… I taught a class in the past for diastasis recovery and our participants had great results! I am thinking about running a 4-week CORE RECOVERY class for 6 participants via zoom. $100 for the entire series to learn how to restore your core safely. We will meet once per week and you will have homework (exercises) to do on your own between sessions. PM me or comment below if this is something you would be interested in!

Can’t wait to see you all again ❤️

Young athletes p*eing their pants during activity is incredibly common, especially for high-impact athletes (gymnasts, c...
24/02/2022

Young athletes p*eing their pants during activity is incredibly common, especially for high-impact athletes (gymnasts, cheerleaders, soccer players, cross fitters…). I have treated so many athletes with this problem, and even worse issues because pelvic floor issues weren’t addressed early enough. I had a 20 year old collegiate athlete who had to undergo surgery for a re**al prolapse due to years of impact activity and an overly-right pelvic floor 😢

The answer is NOT kegels! Please, go see a pelvic floor therapist and learn how to lengthen and relax your pelvic floor and learn coordination with movement and breath.

https://www.google.ie/amp/s/www.dailymail.co.uk/femail/article-10542429/amp/Elite-athletes-open-incontinence-crisis-women-sports-face.html?fbclid=IwAR3iIVghkeVy-ZQT73Z8X6-any5E9SQejtIq4ZepStulM1htp5ZhCCUC9LI

Speaking to The Telegraph, British Olympian Laura Gallagher Cox, 32, said she had 'been at competitions where she'd seen girls p*e as they take off'

These cups are SO cheap today! I ordered a cup and a disc and can’t wait to try them. Saves you tons of money and holds ...
22/10/2021

These cups are SO cheap today! I ordered a cup and a disc and can’t wait to try them. Saves you tons of money and holds more before you have to change. Also- if you swim in rivers or lakes and don’t like the thought of your tampon string soaking that dirty water up into your va-jay-jay, these might be for you!

See why 15,000 menstrual cup users reviewed June Cup ⭐⭐⭐⭐⭐ .

20/10/2021

Pelvic Floor Excursion….

It is so important for your pelvic floor to move up, down, and laterally. When our pelvic floors get stuck in a tight, lifted position they don’t function well and we end up with symptoms of pain, incontinence, constipation, and more.

Try this breathing exercise to work on getting your pelvic floor to move both directions, and feel the difference!

Listening to your body… it’s so helpful in a life filled with busy-ness.My daughter had dance tonight and it’s a free ho...
17/09/2021

Listening to your body… it’s so helpful in a life filled with busy-ness.

My daughter had dance tonight and it’s a free hour that I have to workout. I usually try to make the most of it and do a longer walk/run or planks and leg work in the parking lot. But tonight I was running on empty. It’s been a busy week, my kids have been difficult, patient stories have been heavy, and I just couldn’t get my ass to run.

I listened to my body and did a walk- didn’t even make myself push the pace. I enjoyed the smell of the air, the country music in my earbuds, and the last smells/warm winds of summer. I needed this tonight. Sometimes pushing hard with a workout lifts my mood, and sometimes it feels like it increases my level of stress and busy-ness. Tonight, calming it down was good for my soul.

This is important for all of us Type-A/B/C’ers with pelvic floor dysfunction that “keep it all together.” Sometimes we need to make ourselves be still, get a little spiritual (with the Lord or whoever/whatever you believe in that fills you). The mind, body, and soul are SO connected, and if you don’t refill your tank, your body will feel it.

I hope you take time for yourself to slow it down and do this once this week. Listen to the sounds around you, enjoy the smells, and just be. ❤️

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19/08/2021

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Vaginal odor 😬 (photo taken from buzzfeed)… let’s talk about ideas to get get rid of it, friends…

1) Meet with your OB and make sure it’s not an infection, first and foremost! Don’t just ignore it!
2) Wear cotton underwear (no synthetics)
3) Sleep in the n**e from the waist down
4) Drink lots of water, sticking with I one “fun” drink per day (ie soda, tea, coffee, alcohol)
5) Make sure you are sweating and stretching regularly
-tight pelvic floor muscles and scar tissue around the groin can limit lymphatic drainage, causing stagnant lymphatic fluids… this can lead to infections and/or odor
6) Make sure you are p**ping regularly
7) DON’T use any soaps or lotions inside the l***a! Water ONLY. Your va**na is a self-cleaning oven. Let it do it’s job!
8 ) Eat nutrient-rich foods and cut down on preservatives. Consider taking a probiotic if your healthcare provider approves.
9) SEE A PELVIC FLOOR THERAPIST to help eliminate pelvic floor tension and work on scar tissue so your lymphatic system can drain properly.

Now go smell good!

It's JUST FOOD, guys.
www.buzzfeed.com

If you have pelvic organ prolapse (see pelvic floor PT first), weight training can actually be helpful in building the m...
11/08/2021

If you have pelvic organ prolapse (see pelvic floor PT first), weight training can actually be helpful in building the muscles that support your hips and trunk to help with pressure management and providing support for your prolapse. If you are weak as a duckling through the rest of your body, you will likely bear down on your prolapse with your movement as your body struggles to accomplish the movement. See a pelvic floor PT first to get an assessment (make sure you don’t need other interventions) and GO GET STRONG!

“When can I start back to running postpartum?” we get this question a lot in the pelvic floor world.On average and to be...
24/07/2021

“When can I start back to running postpartum?” we get this question a lot in the pelvic floor world.

On average and to be safe, I would say don’t start running until 6 wks postpartum. BUT… you don’t have to be inactive just because you’re not running! Start walking as soon as you feel ready! Uphill walking is great for the hips, core, and pelvic floor. Do hill repeats, hip and core strengthening exercises… just save high impact activities like running until at least 6 wks postpartum.

If your pelvic floor feels heavy or the va**na feels like it’s gaping open, I would hold off a little longer. I pr*****ed my bladder and re**um after my second baby from starting back to jumping jacks at 8 wks- way to soon for me! Start back with run/walks and progress slowly doing what feels good. Don’t rush it- I promise you it’s not worth it and there are so many good low impact cardio and weight lifting workouts you can do in the meantime.

Just get moving!

And as always, I recommend pelvic floor PT to every postpartum mom!

Hey friends! I wanted to let you all know that I am starting a very small private practice (cash-based, not in-network w...
22/07/2021

Hey friends! I wanted to let you all know that I am starting a very small private practice (cash-based, not in-network with any insurance companies). I will be working for 2-3 hours Thursday mornings for right now, and may expand into doing online courses and groups. My website is missiontherapycomo.com if you would like to come and see me! I am only able to see patients in Missouri at this time, as that is where I am licensed.

I also have a page where you can reach me as well. I'm excited for my new little venture and hope I can help some of you with your pelvic health/core issues!

20/07/2021

Tips for how to not leak with jumping or impact… especially with those darn star jumps! 💪

Sweating regularly is SO important! Did you know that sweating is one of the ways your body clears toxins and excretes e...
07/07/2021

Sweating regularly is SO important!

Did you know that sweating is one of the ways your body clears toxins and excretes excess hormones?

A couple years ago I was having symptoms of hormone imbalance, and my doctor recommended birth control to stabilize them. I was 32 and didn’t want to be on birth control. So I saw a functional medicine physician who told me to sweat and p**p every day to excrete my excess hormones. With the addition of some supplements, one year later my hormones tested perfect!

So- GO GET YOUR SWEAT ON!

04/07/2021

Happy 4th of July!! 💥 🎆

While the kids were napping I did a little workout and figured I would share a little top with you all. If your pelvic floor feels heavy with workouts, or you leak when you jump or lift, trying PRIMING the pelvic floor with hip mobility and bent-knee jumps first. This often helps the pelvic floor have more of a spring and it will act almost like a trampoline to help close the urethra when you have impact with your workouts.

There is so much more to incontinence and prolapse, but this is something to try!

Cheers!!

24/06/2021

Don’t forget that working your core helps strengthen and lift your pelvic floor. Make sure you stretch your pelvic floor afterward! The two muscle groups go hand-in-hand for pelvic stabilization, organ support, continence, and s*xual function 😳
(I do not own the rights to this music)

22/06/2021

If you have issues with excessive pelvic floor tension after your workouts (symptoms would include pelvic pain, urinary urgency/frequency, cramps, low back or hip pain)… try these few stretches to help your pelvic floor relax after your workout. Video quality not great 😬 lost my tripod and I took it last minute at the end of my workout!

I haven’t posted on SO long! I started a new job and kind of fell of the bandwagon with this page! I have been getting r...
03/06/2021

I haven’t posted on SO long! I started a new job and kind of fell of the bandwagon with this page! I have been getting requests for new videos, but I want to know what you all have questions about! Message me or put your questions below and I will choose one to answer!

This week I got to sit down with Dr Hall, director at the VA Hospital in Columbia, MO to discuss what pelvic floor thera...
26/03/2021

This week I got to sit down with Dr Hall, director at the VA Hospital in Columbia, MO to discuss what pelvic floor therapy is and how veterans can get signed up. I’m so excited to start seeing more veterans and progressing the field of pelvic health within our hospital! https://youtu.be/Q8pMsuYUpZo

Meet Sami Turley, Truman VA's new pelvic floor physical therapist. Sami met with Dr. Hall to discuss pelvic floor therapy and how it can help our Veterans on...

I have a beef to pick with abs... How many times have you heard the phrase “tighten your core”, “draw in your core”, “co...
21/08/2020

I have a beef to pick with abs...

How many times have you heard the phrase “tighten your core”, “draw in your core”, “core, core, core, core” on and on and on...

Don’t get me wrong- having a strong core IS important, but that does not mean that your core should be braced at all times!!

Breathing patterns, pelvic floor tension, bladder habits, digestion, back tension, and more are affected by keeping your core braced at all times! You probably never thought you would hear a physical therapist tell you to let your gut hang, but I do it all the time. Patients come in with pelvic floor tension, pelvic and low back pain, bladder urgency/frequency, incontinence, painful in*******se, constipation and dysfunctional voiding habits due to over-tightening/bracing their core way too often.

Our society had become very “core-centric”. Entire workout classes are devoted to that one section of the body, and images in the media portray 6-pack abs as the goal of great fitness... and the messages conveyed can be harmful!

Our abdomens are meant to move with every breath! With each breath in, the abdomen should expand, and with each breath out it should contract. Along with that abdominal movement, comes synergistic pelvic floor movement. As you breathe in, the pelvic floor drops and as you breathe out, it lifts. You can imagine how tight your pelvic floor would be if it never got the chance to stretch and move, because your abdomen was held tight all day.

Antony Lo coined the phrase “Tension to Task” and I think that is a great phrase to remember how much tension to use in your abdominals. If you are sitting in a chair typing on the computer, you might need 5% tension. If you are lifting 150 # or moving furniture, you might need 100% tension (while breathing with the exertion).

If this is you, start allowing your abdomen to RELAX and hang a little (I promise, you won’t look that much different 😉)! This helps with spinal mobility, relaxation of the nervous system, pelvic floor mobility, digestion, etc.

Start a discussion if you have any questions, and pass on this PSA 💪

06/08/2020

How To Self-Adjust Your Pelvis at Home 🙌

This is a quick and dirty way to assess your pelvic alignment and a trick to try and re-set it! If it doesn’t work, or you are in extreme pain, see a PT or Chiropractor!

10/07/2020

P***c Symphysis Pain During Pregnancy...

AKA “SPD (symphysis p***s diastasis)”, “P***c bone pain”, “I feel like my va**na or crotch is falling apart”....

Listen to this video for a few quick tips on how to manage that pain. If it is not enough, see a chiropractor or pelvic PT!

Sarah Senter from “She Stewards Well”, a page on Facebook dedicated to sharing helpful information for women, asked me t...
12/06/2020

Sarah Senter from “She Stewards Well”, a page on Facebook dedicated to sharing helpful information for women, asked me to do a Q&A about pelvic floor therapy. In this video I answer lots of questions and drop a few body parts on the floor 😂 (I think it’s around 8 mins in)... ask any questions you might have! https://youtu.be/0q50nSgkfvg

Sarah Senter, publisher of "She Stewards Truth" asked me to do a Q&A about pelvic floor therapy in this video. I answer several questions about the pelvic fl...

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Let’s Talk About Pelvic and Core Health

Welcome to Real Talk- Pelvic Health! This page is designed to help provide education about pelvic health and core health. Topics include pelvic floor dysfuction, incontinence, constipation, pain with s*x, pelvic girdle pain (SI joint dysfunction, p***c symphysis pain, low back or hip pain), diastasis recti, pregnancy, postpartum recovery, and more.

My name is Sami Turley, and I am a pelvic health physical therapist in Columbia, MO. I am passionate about spreading awareness and education surrounding these topics so that people feel comfortable talking about "uncomfortable" things and seek the help they need!

Disclaimer- this is general information for the public and is not intended to be medical advice. Please seek the help of a professional in your area for specific treatment designed for you if you are experiencing any problems discussed on this channel. Thanks for watching- please follow us and ask any questions you might have! Sami Turley, DPT