Uploaded August 2021 | Updated September 2026, 2 hours ago
Increased size and laxity (looseness) can cause devastating problems for women. Here’s how to reduce internal size and laxity with Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au Measure your internal size compared with average size.
Time Stamps
0:47 What women say about increased size and laxity
2:54 Normal internal size for women
3:47 How to measure internal size
4:59 2 main risks for pelvic floor injury after natural delivery
5:32 7 ways to reduce internal size and laxity
Common Problems with Pelvic Floor Injury
* Decreased desire, sensation and satisfaction
* Poor body image
* Decreased self esteem
* Relationship problems
* Embarrassment
* Isolation
* Anxiety
* Depression
Normal Internal Female Size
Average length 9.6 cm or 3.7 “
Average genital hiatus (width) 2.9 cm or 1.1” (1)
Myth Bust
Increased size NOT caused intimacy (2)
Main Causes of Pelvic Floor Damage
* Forceps delivery
* Prolonged pushing - 2nd stage labour (3)
7 Physiotherapy Solutions for Reducing Size and Laxity
Kegel Exercise Technique
Kegels can increase pelvic floor muscle thickness and strength, reduce size, laxity and improve sensation.
Step 1 - Puborectalis pelvic floor muscle activation
Step 2 - Clock face Kegels
Kegels for Strength and Power
1. Strong Kegel exercises
Maximal effort Kegels can strengthen and thicken the pelvic floor muscles to reduce size, laxity and improve sensation.
* 8-10 Kegels holding up to 10 seconds
* 3 times/day
* Progress to standing
2. Power Kegels
Strong fast kegels improve pelvic floor muscle power.
*1-3 sets/day up to 10 strong fast Kegels
3. Use Pelvic Floor Muscles Actively
Kegels during everyday activities.
4. Positioning
Different positions may improve sensation.
5. Oestrogen pessary (Ovestin)
Ovestin HRT improves internal thickness and lubrication. Speak with your doctor.
6. Lubrication
Choose water based lubricants without additives. Hybrid water and silicone based lubricants can improve lubrication for sensation and comfort.
7. Emotional Healing
* Counselling
* Stress relief
* Self compassion
#reduceinternalsize #decreaselaxity #pelvicfloorinjury
References
1. Swift et al. Pelvic Organ Support Study (POSST): the distribution, clinical definition, and epidemiologic condition of pelvic organ support defects. Am J Obstet Gynecol. 2005;192:795–806 https://doi.org/10.1016/j.ajog.2004.1...
2. Schimpf, M.O., Harvie, H.S., Omotosho, T.B. et al. Does size impact activity and function?. Int Urogynecol J 21, 447–452 (2010). https://doi.org/10.1007/s00192-009-10...
3. Shek, K. and Dietz, H. (2010), Intrapartum risk factors for levator trauma. BJOG: An International Journal of Obstetrics & Gynaecology, 117: 1485-1492. https://doi.org/10.1111/j.1471-0528.2...
Videography by Jonah Bobongie
Music That Kid Goran licensed user
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Increased size and laxity (looseness) can cause devastating problems for women. Here’s how to reduce internal size and laxity with Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au Measure your internal size compared with average size.
Time Stamps
0:47 What women say about increased size and laxity
2:54 Normal internal size for women
3:47 How to measure internal size
4:59 2 main risks for pelvic floor injury after natural delivery
5:32 7 ways to reduce internal size and laxity
Common Problems with Pelvic Floor Injury
* Decreased desire, sensation and satisfaction
* Poor body image
* Decreased self esteem
* Relationship problems
* Embarrassment
* Isolation
* Anxiety
* Depression
Normal Internal Female Size
Average length 9.6 cm or 3.7 “
Average genital hiatus (width) 2.9 cm or 1.1” (1)
Myth Bust
Increased size NOT caused intimacy (2)
Main Causes of Pelvic Floor Damage
* Forceps delivery
* Prolonged pushing - 2nd stage labour (3)
7 Physiotherapy Solutions for Reducing Size and Laxity
Kegel Exercise Technique
Kegels can increase pelvic floor muscle thickness and strength, reduce size, laxity and improve sensation.
Step 1 - Puborectalis pelvic floor muscle activation
Step 2 - Clock face Kegels
Kegels for Strength and Power
1. Strong Kegel exercises
Maximal effort Kegels can strengthen and thicken the pelvic floor muscles to reduce size, laxity and improve sensation.
* 8-10 Kegels holding up to 10 seconds
* 3 times/day
* Progress to standing
2. Power Kegels
Strong fast kegels improve pelvic floor muscle power.
*1-3 sets/day up to 10 strong fast Kegels
3. Use Pelvic Floor Muscles Actively
Kegels during everyday activities.
4. Positioning
Different positions may improve sensation.
5. Oestrogen pessary (Ovestin)
Ovestin HRT improves internal thickness and lubrication. Speak with your doctor.
6. Lubrication
Choose water based lubricants without additives. Hybrid water and silicone based lubricants can improve lubrication for sensation and comfort.
7. Emotional Healing
* Counselling
* Stress relief
* Self compassion
#reduceinternalsize #decreaselaxity #pelvicfloorinjury
References
1. Swift et al. Pelvic Organ Support Study (POSST): the distribution, clinical definition, and epidemiologic condition of pelvic organ support defects. Am J Obstet Gynecol. 2005;192:795–806 https://doi.org/10.1016/j.ajog.2004.1...
2. Schimpf, M.O., Harvie, H.S., Omotosho, T.B. et al. Does size impact activity and function?. Int Urogynecol J 21, 447–452 (2010). https://doi.org/10.1007/s00192-009-10...
3. Shek, K. and Dietz, H. (2010), Intrapartum risk factors for levator trauma. BJOG: An International Journal of Obstetrics & Gynaecology, 117: 1485-1492. https://doi.org/10.1111/j.1471-0528.2...
Videography by Jonah Bobongie
Music That Kid Goran licensed user
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
