Pelvic Floor Strengthening Exercises - x3 Daily Routine
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- Опубліковано 27 тра 2024
- PDF pose chart here: www.yogabody.com/pelvic-floor...
Are you looking for pelvic floor strengthening exercises? Maybe you're a postpartum woman, a man struggling with ejaculatory control, or a man or a woman struggling with incontinence or prolapse. If any of these scenarios sound familiar, this video is for you.
In this video, we’ll discuss the anatomy of the pelvic floor, why things can sometimes go wrong in this area, and share some exercises you can do at home to strengthen, coordinate, and bring awareness back to your pelvic floor muscles.
VIDEO CONTENTS
00:00 Pelvic Floor
00:54 Safety Disclaimer
01:04 Anatomy of the Pelvic Floor
03:01 Pelvic Floor Dysfunction
03:50 How to Engage Your Pelvic Floor
08:52 Corrective Exercises
08:55 Seated Pelvic Floor Exercise
10:57 Supine Pelvic Floor Exercise
ANATOMY
There’s a group of muscles at the base of your pelvis called levator ani, which includes three primary muscles that make up your pelvic floor - the puborectalis, pubococcygeus, and iliococcygeus muscles. These key muscles control your urine, bowel and ejaculation, and in women they also support the uterus. They also affect your posture.
These muscles can become weak and cause problems. The most common causes are childbirth where they can become strained or torn, age where they can become atrophied, and also through a lack of use - if you’re sitting down all day, it can lead to weakened pelvic floor muscles.
A key thing to remember is that your pelvic floor diaphragm and your breathing diaphragm have a paradoxical relationship - when you exhale you can squeeze your pelvic floor muscles much easier, when you inhale it’s much harder to squeeze those muscles. In our exercises we'll work at the bottom of the exhale, where your breathing diaphragm is relaxed and there’s more space to squeeze.
DISCLAIMER - this video is for educational purposes only. If you have major pelvic floor dysfunction, please check with a health care provider before practicing any self-care routine.
BEST PRACTICE
Aim to do up to three rounds of each exercise, no more than three times a day. Don't overdo it with these practices, otherwise you may trigger short-term constipation and anxiety.
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more ua-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#PelvicFloorExercises #PelvicFloor #MulaBandha - Спорт
Hope you find this video helpful! Be sure to grab the PDF in the description if you'd like to refer back to these practices. Remember not to overdo it, x3 / day max. - Lucas @ YOGABODY
Thank you! You are fabulous and you have a calming very honest way about you! Brava!
Thanks buddy .
😊
Great info, I will definitely share it with my students. Thank you🥰
That thumbnail got me
Strongest thumbnail ive seen in a while 😳
😅😅right!!??😂🤣
@@deedeeasten hey if they change it, you and me know 👀
I don't know how to recover from this..
@@humblestrange5608 😂😂😂😂😂
😂😂😂😅😅😅
Sir😢 you absolutely have not idea. Im in the Southern part of Africa and could never afford the help you just gave. Thank you
What benefits you got from these exercises?
I have never come across such an informative channel through out the past 5 years. As a surgeon, i know it is not easy to explain the Kegel ecercise. Here, it is given with ease giving a horde of imformation in every minute with accurasy. I am highly pleased. Thanks so much.
Everyone talk about thumbnail and ignores HOW clearly you explain all the pelvis. Im my opinion it is extremely important to know all of this WITH pictures. When I know about the body part I can move my flow of energy much much better to this part
Btw people, really, if you see gross in anatomy…
Yes, but that on the thumbnail is the pelvic floor of a woman! 😂😂😂
This video is such a great blessing to the world! My physical therapist friend told me they’ve FINALLY hired a specific therapist to help patients with this! It’s been SUCH a taboo subject for far too long! I broke my back and my LMT learned this technique in 2001. He worked to RELEASE the DEEPEST internal attachments of these muscles! It was AMAZING and relieved so much of my unrelenting low back pain!
I’m so extremely proud to see you taking a LEADERSHIP role in existing problems that EVERYONE could be suffering in silence over! Please keep up your spectacular, helpful work!❤😊❣️
Agreed
@@blocksoflife1792 I new this info before, but you just confirmed it. Thank you
Thank you for sharing
Why taboo? Practicing with mulhabandha is very, very old concept. Maybe you were just not looking for it enough.
can this used for luts?
As a pelvic organ prolapse patient advocate, I've watched a gazillion kegel videos and have rarely share them with our patient following because they are confusing, sometimes have inaccurate info, or they put me to sleep. Yours is top shelf, the basics clearly explained. Stellar! Passing this around APOPS social media spaces today, thank you!
Thank you. Such informative video. And so easy to follow.
Oof. As a man, and thus having a very natural and critically important interest in the pelvic floor muscle-tone of women, I am very glad you go around APOPS-ing. We had so much scandal in the media about women having terrible problems post-operation with a mysterious "surgical mesh". Pain, dysfunction, debilitation etc but they never mentioned much about where or why this mesh was used, or what the specific dysfunctions were, because we live in such a prudish world that it would only take two thirds of Janet Jackson's left nipple to force the immediate cancellation of the entire United States, so they weren't exactly going to say "because their * was literally falling out and we needed to sew webbing to it to hold it in". In my experience the incidence of pelvic floor malfunction is probably at least 20%, and the consequences are serious, even life-wrecking [i]for her[/i] - you meet a nice woman who is good in every way except you don't go back for more if you got wee'd on, or her floor was exhausted and utterly flaccid in under a minute. And then, since most of us are not APOPS specialists and I suspect that the majority of women have no clue how important these muscles are or how they work or what they're for, it's not like you can say to some poor chick "er, sorry love, that was like throwing a paper dart through a rail tunnel and by the way, yer * is gonna fall out if you don't sort it out soon". You just wander off and there she is, thinking "aww, he made me laugh and he got me off but he doesn't seem to want to see me again". Anyway, hopefully this wasn't too tactless for youtube's comments, but if you or I help even one woman have a better grasp, it was worth it. Thank you for your work, on behalf of not-just-the-women-you-counsel.
@@ralphm4132 yes rarely life-threatening, always life alterning, physical, emotional, social, sexual, fitness, employment. Research frequently estimates 50% prevalence, childbirth and menopause the leading causal factors. Thankfully we are past the craziness of the "mesh-mess" days, much had to be addressed (spoke at the FDA 2011 & 2019 re value of mesh in the right hands for the right patients). Zero doubt the impact of POP to relationships; the women in our space are often devastated and worry so.
Sir share link of any other video like this which i can follow
First time I’ve EVER seen the explanation of three individual muscles! That was so helpful of a description and I was actually able to feel the difference!
thanks, Dani!
I don't. How do i lift my testicles? How do i stop urine i don't get it at all.
As a pelvic health/womens health PhysioI am so pleased to hear you talk about mens pelvic floor too, when I begin to discuss pelvic floor function and exercises with many men, the reaction is often "'isn't that a womans thing?"
I work with men. Yes yes
The best video I have seen on this subject. Very very helpful
i have never watched a video this educative and easy to follow. you make it so easy to understand and carrying along. love you and thank you
Side note: Attention to men…. Discovering and Learning about controlling their pelvic floor muscles will lead to controlling their ability to achieve multiple organisms, by stopping ejaculation! Sure this IS getting very personal, but it’s a powerful blessing to humanity that we have this ability! I firmly believe If more people learned, practiced and enjoyed this blessed practice, the world would be a greater place!!!
Thank you so very much for bringing this subject into the open!
Is it healthy ?
I don't understand the need to have multiple orgasms as a men. I only care about lasting enough to please the woman and if she has multiple orgasms that's a win. I get enough overwhelming release with just one orgasm, couldn't imagine or want having more than one. Maybe men with no sensation want that I guess.
Yes I have experienced its before. It was pretty amazing.
Your explanations are so easy to understand and the videos are really fun! A very practical topic and exercise. Thanks!
This was the most informative video I've seen to help me not only understand how to strengthen my pelvic floor muscles, but where they are. Thank you!
Your description and cueing are great, Lucas! The timing of your email that led me to this video was perfect, considering the question I asked yesterday during the Day 4 Breath Coach Training class! Thank you!
Hi Lucas, there is nothing to be sorry about. You are being very proper. I am very happy with the way you instruct and illustrate such an important, yet highly neglected topic. Moreover, I recommend your video to some of my patients.Kudos to you! Blessings in this New 2023!
It definitely also brings memory to the muscles that you’re contracting and getting used to working with. Thank you it was very useful.
Finally felt it! Other videos weren’t as clear on how to activate the muscles and distinguish between the three.
So much information delivered in such a short time coupled with clear explanation, I love it and Im going to continue with the exercices. Thank you so much Lucas! ❤
Really helpful thanks. I have a nerve loss related disease, have mobility and hip issues and had 3 caesareans and a few hip ops. A pelvic minefield! Recently started having issues with tone loss in all 3 areas you are working on...so this is very helpful to find. Thank you, Lucas!
Am văzut multe videoclipuri pe acest subiect dar nici unul nu este explicit ca cel realizat de tine Lucas. Acum am descoperit videoclipul. Multumesc mult! FELICITARI!👍👍👍👍
Thank you for clarifying what is actually going on and what to focus on. I just had a radical prostatectomy and hopefully this will help with the recovery.
Lucas you are such a gem! Did your 21 day stretching and have started to get some real sense of mobility. Thank you for all your great explanations and general instruction of general physiology.
Thank you Wendy, :) keep going!
GODLOVESYOU
@@YOGABODY.Officialhello so when you inhale in and then out do you hold your breath when you inhale out and squeeze your pelvic or do you just hold your pelvic after inhale out and breath normal for 5 seconds then let go?
@@YOGABODY.Official are pelvic floor exercise good for a person suffering from hemorrhoids & anal fissure?
Just found your video. I've had pelvic organ prolapse for years and doctors are zero help. They say do kegels without any guidance. First time I've ever heard about breathing and force on the pelvic floor. I will definitely adjust and contract after exhale. Thank you so much!
hope it helps, Antonette!
I love how you explain everything connected to science.
been doing this practice for 2 months now and i can finally last longer than a minute. thank you!
How long exactly?
than a minute😁
dont over do it, I can last an hour if I want to, but I have problems peeing, I have to go every 20 minutes and it is hard to start peeing.. ive been like this for the last 10 years, be careful, trust me it sucks
@@ismaelmejia5663 try relaxing the muscles, videos are on UA-cam
@@ismaelmejia5663 lol. Saying "I can last an hour" is NOT how you convince anyone to not over do it. That's like ED commercials saying "call a doctor if your erection last longer than 4 hours". lol.
Thank you for sharing your wisdom. You've been a help to so many!
Great video.
You have explained everything in a very professional way.
Owo nicely and clearly described
I watch these types of videos so many times but never understand these clearly.
You did a lots for us. Thanks.
Wow I follow and I felt it even all the way to my legs. 👍👍👍👍. Great great teaching. God bless you
I really appreciate how to taught the breathing and discussed the 2 diaphragms. I learned more in these 14 min than in quite a few hours of PT. Thank you!!
Nicely done. Excellent level of detail, especially regarding the PF muscles and their attachments. Clear and concise explanation of the 3 bodily areas of focus involved in these exercises. Love the yoga "take" on them.
At last! I fully understand what those muscles are. I saw a lot of videos about this exercise, but I got confused about the process. You made it so simple. Great presentation as well.
Best explanation of how and how the breath works with pelvic floor. Thank you.
Thank you for these great explanations and exercises once again, Lucas. I would also like to mention that your videos have a great visual quality/design. I appreciate it very much. Thanks again.
Thanks for your support!
This fits in perfectly with the excersises for fixing an Inguinal Hernia without surgery !! Only MUCH better explained than on other channels. Thank you from Caracas !
Jim kovacs what exercises do you do for the Inguinal Hernia?
Thanks
You helped so very much !!! Thank you for making it easy to understand!!your the best❤
Lucas you’re amazing 🤩 thank you, always!
Hi..I Just discover your channel today, and 7mins in your first video I have subscribe your channel 😊😊 I am a doctor by profession,and I really like the way you describe the anatomy and physiology of the problems and solutions.. good job.. thankyou for your help to people..👍
Thank you very. This definitely what I was looking for. 🎉 Carry on with good work you will safe many lives
Great video as always! Thank you Lucas
Thanks Lucas I have been trying to work this exercise on line, finding it very complicated to understand, not one video mentioned the importance of breathing while doing this, I tried it a few times and it makes so much sense, Thank you my friend!
I hit my head last year and it move my spine, sacral bone, legs and foot. Now is time for this to go back ❤️
Omg Thank you! I like how you explained everything! Thank you. You have yourself a New Subscriber ❤️
Amazing job. Just amazing.
Everything so well explained. I often use the pelvic floor should be tight like a trampoline, but with all the sitting we do it becomes more saggy like a hammock.
I also use the “crack the walnut” imagery.
Thank you💖
So excellently explained
The two diaphragms working together made it all so clear and intuitively
The contract and relax walk throughs are life changing
Excellent teaching
Excellent teacher💖
Big thanks for those great advices that are rarely addressed!
Thank you for that video! I absolutely loved the teaching on the muscles… I’ve seen many videos on this but none give u an explanation in all the muscles that is so important!! I’m a visual learner and hands on learner I need to see everything first. Thank you!!❤
Thanks Karen!
Thank you for sharing this great information. I recently was diagnosed with a prolapse and have been worried about it getting worse over time. This definitely helps to understand the anatomy of the pelvic floor and how to apply the exercises. Thank you!
Thanks Jen!
This is the best explanation for pelvic floor exercises to recover from an operation after a bladder prolapse thank you 😁
Glad it's helpful, Louise!
Thank you for so clearly demonstrating the timing for breathing in, breathing out, then the squeeze. I find that coordinating my breathing during yoga poses or stretching is often distracting and interferes with concentrating on the pose or stretch I’m in.
So thanks again. This was really helpful.
Happy to help!
- YOGABODY Team
Very informative video! Now I really understand how to do my Kegal exercises, which I never learned from my PT. Thank you very, very much!
I’ve had a lot of yoga and Pilates training. This is the best explanation I’ve seen so far on training the pelvic floor.
Thank you for your positive feedback!
- YOGABODY Team
Hi YOGABODY - A surprise! I had sore stiff gluteus medius from doing light glutes-strengthening (for hip osteo arthritis). I tried your exercises and the soreness in that spot disappeared. And the stiffness too, it's miraculous.
Very informative and practical. Thank you for sharing the knowledge.
You are Amazing!
I love you and your teaching style and methods 🎉
Your breathing exercise alone is helping with the pain. thx.
Absolute best tutorial I’ve seen on this subject. Thank you for posting, much appreciated! ❤️🇨🇦
hi
The best video for that so far thank u so much may Allah bless u and give u more knowledge and light
Very nice information. 👍 Thanks for sharing your knowledge.
Special thanks for explaining the problem and it’s treatment in a very simple and logical manner. May bring relief to so many.
Thank YOU so much for all these videos! You are a very kind and knowledgeable person and this shows immensely in all your videos. You have a very relatable approach to everything discussed here!!! 😀 I found your channel recently but I am already a big fan! Thank you for addressing this very sensitive matter in the best way possible!
Are men interested in "pelvic floor" exercises typically the kind of _men_ who like to be stimulated back up inside their "pelvic floor" hole by other dudes' things?
Thank you for sharing video. It's valuable & helpful. I appreciate your time greatly.
Great explanation Lucas
Thanks for your thorough explanations of both the anatomy and the exercises. Super helpful!
AGREE
this guy has really helped feel all the three muscles individually
great job 👍
Happy to hear it helped, Rajiv!
Thanks for the exercises shown. I will start from today
You’ve been sooo informative! I feel like I’ve accomplished so much from this video! And I believe I’m going to succeed!! Thank you- keep up the great work
Thanks for the support! - YB Team
Thank you Lucas the very night I tried this exercise, I did not wake up to urinate. Normally I would wake up many times at night to do that. Thanks again God bless you for your work.
Dude you’re an incredibly talented and likeable yoga coach 😁👍🤠
I appreciate that!
Thanks Lucas for this great video
Very well explained. Thank you.
Great video and you made it very easy. I just had a radical prostectomy and have been doing Kegals for 4 months prior to my surgury, and for 7 weeks since. Using the towel was the first time I have really felt what's going on. Awesome tip! Thanks so much. I think I might actually get more benefit now.
I really felt that!🙂as an older trans woman who had her GRS 40 years ago, (other than simple dilating) there was no information about keeping a healthy pelvic floor especially as I got older and so now that I'm having pelvic issues, I have been trying to learn about how to work these muscles!
The way you had us recognize the 3 types of muscles and to connect with them, this really helped me visualize where they are and how to better focus on flexing them! Thank you!
You're a man, sir
@@KindHumbleWiseaww you poor fragile thing! 😂
Dude!
Thanks for demonstrating this
Thanks for the bright explanation!
Very informative and always a good anatomy lesson.
The older we get the less muscle use so it’s good to make sure to keep active even if it’s light work, but always move stretch and try your best to keep active grandma’s 87 tomorrow and great grandma lasted to 107. Blessings to all in Jesus name.
Thank you very much for this video. It is what I needed!
You make million dollar content brother. This video helped me solve my premature ejaculation problems. It actually worked too well. now it takes me forever to finish haha. but as long as she finishes first, I’m not complaining. thank you for giving me my confidence back as a man
Happy it helped!
Great video. love your presentation. Thank you...
Wow. I normally see this Kegel information in relations to solving ED and for woman strengthening their bodies for orgasms, but the way you explain the exercise, and it's overall value is makes it more meaningful for everyone, including people with sexual issues. Bravo. Good video. Thank you.
Glad it helped!
Thank you so much for the video. I have already taken 2 of your online classes and find them extremely helpful. I have added stretches to my daily routine. Now I get to add squeezing!!
Excellent presentation. Instant sub, well done.
Thanks a lot … it was an excellent tutorial for pelvic floor exercise. I am a gynaecologist and day in and out we need to tell our patients regarding this especially male patients accompanying there partners with ejaculatory problems.. thanks once again
it’s such an overlooked part of the body. great to have this instruction. Plus Lucas has such calming eyes and nice looking bare feet. Thank you!
Lucas, I need the reverse of this, I have a very tight pelvic floor from trauma and constant stress. Do you have a video on somehow relaxing the pelvic floor or stretching it? To relive the tension. Great video by the way, very informative and well put together. Thanks for all that you do 🙏
Hello Jeremy - not my expertise, but I would go see a doctor there are some short term relief options (like Botox) and longer term probably best to work with a physio as there are also some devices that can helpful.
I m heartily grateful to u ...bro for making a knowledgeable video on male fertility....
Excellent excellent excellent. Thanks for your help. God bless you
Amazing detail and clarity in language and demonstration! Thank you!
Lucas, thank you for all you do for humanity! You are truly AWEMAZING and selfless!. A truly wonderful teacher and HUMAN!
Thank you:)
came across this video today. praying to god they help with testicle pain i’ve been having for years!
Pelvic floor exercises can be helpful for some causes of pain, but testicular pain can have many causes. Best to see a doctor for diagnosis and a treatment plan.
- YOGABODY Team
please is it also good for the muscles of the rectum after 2 deliveries. Thanks
That’s a crazy photographic!😅
Exactly what I was looking for thanks☑👍
Thanks Lucas this is what I was looking for
During sqeeze do I need to hold breathing
Why don't Doctors suggest this stuff rather than hand out pills
$$$$$
I know a doctor who Cured Cancer of a patient with hypnosis therapy. It made her cancer go away. I also went with that doctor to treat my problems of GERD and panic attacks, that were caused by Anxiety. In 2019 all this started. used to take antacids but that did not fix my problems because all of that was caused by anxiety. The problems went away with hypnosis therapy and meditation , Sometimes doctors just want to give medication that does not work. I am here because I have now bladder problems like I have to urinate. I damaged my pelvic floor from working out by heavy lifting and doing sit ups that put pressure.
You explained this exercise very clearly. Thanks. I hope this will help strengthen my sphincter which has loosened because of my age.
Interestingly! I’ll try. Thank you 🙏
This has to be da craziest thumbnail I’ve ever seen on this website wtf😂😂