Відео

@@NaturallyMasha it can be, especially when you’re first learning, but gets easier with practice

@@divyaindia319 you’re welcome, glad you found it helpful

It should feel like a medium strong stretch, or around 4/10 intensity. If it's more uncomfortable then that, I'd recommend lessening your pressure and gradually increase as you are able to over time. And if after trying this a few times things still aren't improving then I'd recommend connecting with a pelvic floor therapist near you for 1:1 care if possible.

@movewithDrChris thank you!

@@ghcivideos you’re welcome

You're welcome. You can explore scar tissue massage any time after you've received the "all clear" from your birthing provider, meaning that you have been told you are clear to return to exercise and intimacy without restrictions. For many people, this often occurs at their 6wk PP visit when most wounds have fully closed and stitches are no longer present.

I encourage my patients to set a timer and do each exercise for 1min. This way you focus your attention on your breath and quality of movement and the reps naturally increase overtime as you gain more strength and coordination. In terms of picking a helpful weight to challenge yourself, you want to feel an effort makes you feel about 6-7/10 level of difficulty at the end of the minute.

@ Thank you for replying with additional details . I have been struggling with stress incontinence since more than a year after my second born. I am hopeful that following this routine will help me get better in few months. Thank you!

@ you’re welcome! Stress incontinence is really common after having babies but know that you’re on the right track with wanting to focus on strengthening your pelvic floor and surrounding hip muscles to address this. And here’s another helpful series you may want to check out on my channel too ua-cam.com/video/-CwPAkOBdDo/v-deo.htmlsi=h3mIQEovEU8Uvp8w

@@lavendereucalyptus3225 yes exploring this routine daily, or at least every other day is often helpful for improving constipation

@@movewithDrChris Thank you for the advice. 🙏 How long should I wait after meal to do this exercise?

@ you’re welcome and you can do this routine as soon as you feel comfortable - there’s no specific time window.

@@lavendereucalyptus3225 you’re so welcome and thank you for the supportive comment about my content ❤️ for more exercise videos, check out my kegels in motion 4 part series

@@movewithDrChris Thank you so much for directing me to the Kegels In Motion 4 part series, I will definitely check them out. 🙏

@ you’re welcome

@@verdad1234 so sorry to hear you’re going through that. PFD and PN can be really uncomfortable. I’m glad you’ll be seeing a specialist and would highly recommend also having a pelvic floor physical therapist on your medical team if you don’t already. As far as tips to recommend, it’s hard to give specifics without an individualized exam by a medical provider as there are a number of things that can be driving these symptoms. However, learning how to relax/lengthening the pelvic floor and improve hip muscle flexibility are often a helpful piece of the puzzle.

@@verdad1234 the exercises in this video may be helpful for you to explore ua-cam.com/video/GpS6noGLNmk/v-deo.htmlsi=EdjX4408kb672uXo

@ thank you so much for this information and video. I am seeking help from a specialist as well as an MD. I am not constipated; I’m dealing with pain when I poop and the PT determines that it has to do with referred pain due to sciatica. Electrical shocks when voiding. Calm magnesium is my new friend as I heal. Thank you for all of the good work you do and sharing this information. Happy new year!

@ glad you have a comprehensive team working with you. Yes when muscles are tight around the sciatic nerve and pudendal nerve, they will after create referral pain patterns. The movement routine I linked above is labeled to help with constipation and it also helps with reducing pain with voiding, pelvic floor tension, etc

@@Isabel-iv7xk thank you! Glad you found it helpful

@@sandrabrown8189 you’re so welcome! Hope they help you feel better when caring for your little ones

@@miren3456 congrats on your growing family! Yes you can start perineal massage earlier than 34wks. You could begin to explore in your second trimester onward. It’s also important to note that the pelvic floor doesn’t work in isolation. Its strength and flexibility are directly related to one’s core + hip strength and flexibility, as well as, breathing mechanics because they all work together. Perineal massage is one tool, AND working on full body strengthening throughout your pregnancy makes a significant difference for pelvic floor birth prep and your future postpartum recovery

@@hamidaaktar5255 typically if the oil is food-grade/safe to eat it’s usually fine, but I recommend testing a small amount on your skin beforehand

What do I do now?!

@@StevenChamble you’re so welcome! Congrats on your growing family ❤️

@@GameraEditZ if you can squat comfortably on top of the toilet seat and easily 💩 go for it. Most people don’t have the flexibility to get into that deep of a squat, hence the squatty potty option.

@ I just wanted to make it wasn’t more straining on your pelvic floor or anything, so thank you

@@GameraEditZ as long as someone isn’t actively pushing/bearing down to💩 then no the deeper squat position doesn’t put extra strain

@ okay, thank you so much, I appreciate the input

@ you’re welcome

@@blairaaa if you notice that the stretch is feeling pretty intense, that’s it’s difficult to relax into the stretch, and/or you have more pelvic floor tension, exploring this technique daily can be helpful

@@nicobbie lol! Hope it was a good one

you're welcome! happy to hear you found the tutorial so helpful

@@YaseenBagwan-j6y we have Hindi subtitles enables through UA-cam to help w translation

@@ShreyaSangal were there any other changes that occurred around the same time it started to become difficult for you to empty your bladder? For example: did you begin or change any medication? Undergo a medical procedure? Experience an injury to your low back, hip, pelvic region and/or abdomen? Something else?

@movewithDrChris Not really but there is one thing, I have history of bedwetting till I was around 13 and another thing from time to time I suffer low back discomfort, not pain but discomfort and that too on left side particularly on my waist area, continuing from almost 2 years now it goes away on its own then comes back after few months plus it also appears whenever I walk too much but my doctor told me that was because of my long sitting hours and lack of mobility, I am facing this or that every now and then and now this new problem, I don't want to imagine anything worse but this is really irritating, if you can please me navigate through the problem I am facing. I'm a female by the way.

​@@ShreyaSangal Based on what you're sharing it sounds like tight pelvic floor muscles that are having difficulty fully lengthening when you need to go to the bathroom, which then makes it difficult for your bladder to fully empty. Working on pelvic floor coordination (being able to fully lengthen and contract) as well as hip and core strengthening is likely what would be helpful to address your pelvic floor, low back and hip mobility. My "Kegels in motion" series would be a helpful place to start - ua-cam.com/video/WLxzGHGNV4s/v-deo.html

@@movewithDrChris One more thing I would like to share that if I really want to go washroom, sometimes I cannot make it to the washroom in time and some of the urine leaks, is it still tight thingy with my muscles that you mentioned

@ yes tight pelvic floor muscles can also contribute to leaking when en route to the bathroom

@@georgebates492 so happy to hear that! You’re welcome

@@amandagibson838 you’re welcome, hope it can be helpful for you too

@@ShuaibaAhammed yes that’s correct

@@movewithDrChris most of the doctors and physicians suggest to breathe normally during the pelvic floor muscle exercise. Like holding breathe is not important. Some says to contract the pelvic floor muscles when breathe in and release it when breathe out. Are they wrong? Just wanna know

@ the diaphragm and pelvic floor muscles work together, so it’s important to incorporate breathing with pelvic floor muscles training to help them work together most effectively. Not all doctors/physicians have training in muscles, let alone pelvic floor muscles, which is often why they may say breathing doesn’t matter…but for those doctors like myself who specialize in this area of the body, breathing is an important part of pelvic floor training

@@movewithDrChris thank you very much. one last question, how long should I contract my pelvic floor muscle? Like 5 seconds, 10 seconds, or 20 seconds at a time? And how many times (sets/reps) should I do it in a day?

@ you’re welcome. If you’re able to easily coordinate your inhale with the lengthening and exhale with the contraction of your pelvic floor for 1-2min, then you can work up to 10sec holds as you’re able to for 1-2min every other day. As that feels easy then I recommend focusing more on hip and full body strengthening vs isolated pelvic floor exercises to further support your pelvic floor muscle function for daily activities

@@eugeneconfidenceruth8282 typically if the oil is food-grade/safe to eat it’s usually fine, but I recommend testing a small amount on your skin beforehand

@@mosopearts it will often help improve prolapse symptoms by reducing extra strain while pooping

@@Amy-MyLoveCreative yes it can be difficult. I’m glad these tips are helpful for you. Another tool that can be helpful to use with a rectocele is the femmeze

@@OneColdRepublican yes many people are surprised to learn about the relationship between the jaw muscles - diaphragm - pelvic floor. They work together.

@@tinajacob9007 I don’t have a picture to share, but what it means is positioning knees closer together and feet wider apart = knock knee position

@@NiceDreamXOthat can be a sign of needing more fiber. If someone doesn’t get enough fiber, then it’s slows the transit of a bowel movement which then results in more water being absorbed in the intestines as it moves though, which often results in harder stools.

It's helpful to aim for half your body weight in oz daily, so for example: if someone is 120lbs, they should aim for 60oz daily. Now this is simply an estimate to start with and may need to be adapted based on individual needs, activity levels, etc...but I will often share this reference with my patients and have them track how that amount feels for them over time and adjust as needed. Constipation is often multifactorial - water, fiber, movement, etc... all play a role.

@@reynagaray7271 you’re welcome

@@Zooropa6767 you’re welcome

Congrats on your growing family, and so glad you found the tips in the video to be helpful for you

I'm so sorry you're going through that. That's really hard. A few suggestions: check out my pooping posture and constipation hip mobitliy videos (in description above), google ILU abdominal massage, and I would also suggest connecting with a pelvic floor physical therapist near you if possible for more individualized support.

@@aparajitakapoor3546the opposite pattern is common for people with pelvic floor challenges. A few things that can help: 1)when you inhale, can you try to breathe in more slowly to help your pelvic floor lengthen vs contract? 2) when you inhale check in and notice where your breath goes - many times people are lifting their chest/shoulders up to get air in instead of inhaling downward to help the torso and pelvic floor expand, you want to be doing the latter 3) regular practice helps us get better at this 😉

@@movewithDrChris I was going to ask the same question. Is opposite breathing bad?

@@leahcarh The opposite pattern prevents the pelvic floor from working optimally over time, which can increase the likelihood of pelvic floor symptoms developing at some point

That's definitely possible depending on your height and the height of your toilet - you may not need a squatty potty if your knees are already higher than your hips while sitting

@ yea I’m 6’6 so a lot of things all small to me

@@Hny27 happy to hear you found the explanation helpful!

Notice which phase of your breath is harder for you to access (inhale vs exhale). I find for many of my patients who struggle with feeling their inhale get into the back of their ribcage and all the way down to their pelvic floor often aren't getting full enough exhales, which then makes their abdomen feel even more pressurized when they try to breathe in because there is no more room for it to go. If that's true for you, focus on your exhale and draw it out for as long as you can, pause for 1-2sec fully exhaled, and then take your next inhale slowly. Repeat this pattern and overtime this can often improve your breathing quality and intra-abdominal pressure capacity too

@@movewithDrChris Thanks il try that :)

@@sebastianjakobsen548 you’re welcome! Feel Free to report back and share how it goes for you ❤️

@@movewithDrChris sure :)

@@movewithDrChris Doing a kegel is that like trying to make your tva muscle go in? :)

@@heyraahmad1152 this is a helpful place to start to help you learn how to fully lengthen and contract your pelvic floor. Then most people with SUI also need hip and core strengthening so further support the pelvic floor and overcome leaking, in which case I’d recommend checking out the other videos on my channel for this

you're welcome! Glad you found these tips to be helpful for you

Congrats on your growing family! Yes, it should be fine unless you've been told otherwise from your provider. If someone has perineal/pelvic floor scar tissue restrictions, it can make it difficult for the pelvic floor to stretch and lengthen most effectively during a subsequent vaginal birth. Assessing flexibility of previous scars is something I do often with my patients, and if the scar tissue is not moving well we work on improving that with manual work and I teach them self massage techniques at home. Perineal massage as described in the video is a way to assess and work on this.

@@c.karnstein3299 great question! That blue area is indicating a branch of the clitoris

@@sydneybrothers-l5f aw so happy to hear you find them helpful! Yes I will add that to my content list. To clarify, you mean supportive movements for 0-6wks postpartum?

Yeah! Thank you:))

@@BenNeal-f4p hope these suggestions can give you some support

@@movewithDrChris thanks is hard for my to BM my whole anus feel tight

@@barborademes3714 yes breathing in to expand the abdomen and pelvic floor and then keeping the pelvic floor lengthening while you exhale and push

@@movewithDrChris great, thank you!!!

@@barborademes3714 you’re welcome

@@barborademes3714 you're welcome!