3 BEST Times To Do Kegel Exercises For FASTEST Strength GAINS | PEAK Performance PHYSIO
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- Опубліковано 31 бер 2024
- 3 best times of day for Kegel exercises for men and women to optimize pelvic floor muscle strength and peak performance with Pelvic Floor Physiotherapist Michelle Kenway www.pelvicexercises.com.au Know when to do your Kegel exercises to get fast strength gains and maximise pelvic floor strength plus when to avoid Kegels with Physical Therapy insights that help you maximize Kegels benefits, overcome pelvic floor dysfunction and avoid pelvic floor overtraining.
Kegel Exercises
Kegel exercises for men and women can train and strengthen pelvic floor muscles which can treat incontinence, enhance sexual performance and improve pelvic organ support (prolapse). This Kegel exercises video guide focuses on identifying the best times for doing Kegel exercises based on research and when to avoid Kegels and overtraining.
Optimal Times for Daily Kegel Exercises
1. Kegel Exercises Standing and Gravity
Learn why standing is the ultimate position for performing your Kegel exercises and strengthening pelvic floor muscles. Physio Michelle explains how Kegels and gravity play a crucial role in strengthening and training the pelvic floor muscles. Discover practical tips for integrating Kegel exercises into your daily routine, such as during queue waiting times, to effectively enhance pelvic floor muscle strength and support your pelvic organs with pelvic prolapse and/or incontinence.
2. Kegels Rest and Recovery: Maximizing Muscle Gains
Understanding the importance of pelvic floor muscle rest is key to effective Kegel exercises. The best times for pelvic floor exercises when the muscles are well-rested, typically in the morning or after periods of relaxation. Gain insights into the physiology of pelvic floor muscles and how rest impacts their strength and endurance.
3. Kegels Motivation and Intensity
Cultivate consistent motivated daily Kegel exercises with strategies that make Kegels consistent for best results as part of your daily routine. Whether it's coupling exercises with regular activities or setting specific daily reminders maintains consistency in your pelvic floor workouts for lasting benefits. Kegel exercises are performed with intense contractions to maximise pelvic floor strengthening and overcome bladder leakage.
When to AVOID Kegel Exercises
1. Kegels with Walking and Running
Avoid Kegel exercises during walking or running. Kegels with running can cause pelvic floor spasm and inability to relax pelvic floor muscles. Learn about the potential risks of over-bracing and muscle spasm, and why focusing on correct Kegels technique and stationary exercises is crucial for safe and effective pelvic floor strengthening.
2. Kegels and Pelvic Floor Muscle Spasm
Pelvic floor muscle spasm is a condition that can mimic and cause pelvic floor weakness and pelvic pain. Michelle discusses some signs and symptoms of pelvic floor muscle spasm (hypertonic pelvic floor) including incontinence and erectile dysfunction and the importance of seeking professional diagnosis from a Pelvic Floor Physical Therapist or Gynecologist along with Physical Therapy treatment strategies. Learn why pelvic floor muscle relaxation and correct pelvic floor muscle training are essential steps for those affected by pelvic pain and hypertonic pelvic floor (pelvic muscle spasm).
The 3 best times for Kegel exercises for men and women for optimal strengthening are standing upright, training when rested and consistently motivated daily effort. Daily Kegel exercises at appropriate times optimizes benefits with fast results for strong pelvic floor muscles and avoids pelvic floor dysfunction with pelvic floor overtraining with Physical Therapy insights.
References
Milios JE, Ackland TR, Green DJ. Pelvic floor muscle training in radical prostatectomy: a randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urol. 2019 Nov 15;19(1):116. doi: 10.1186/s12894-019-0546-5.
Bø K, Finckenhagen HB. Is there any difference in measurement of pelvic floor muscle strength in supine and standing position? Acta Obstet Gynecol Scand. 2003 Dec;82(12):1120-4. doi: 10.1046/j.1600-0412.2003.00240.x.
#kegelexercisesformen #kegelexercisesforwomen #physicaltherapy
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. - Навчання та стиль
Instant DOWNLOADS Pelvic Relaxation for MEN www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-relaxation-therapy-for-men/✨ Pelvic Relaxation WOMEN www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-pain-and-pelvic-relaxation/✨
Great exercises,please advise something to avoid night leakage permanently
I’m going on 67 years old. Because of Michelle Iv benefited by doing These Kegel exercises in the morning and before bed. Thank you Michelle I’m a true believer in you 😊
@davidallen-ro7kc you're welcome! That's wonderful to hear! I'm glad the Kegel exercises have been beneficial for you. Consistency is key, and it's great that you've found a routine that works well for you. Keep up the good work. 🙏
@@michellephysio thank you so much Michelle I appreciate you 😊
Thank you so much❤
10/10, thank you.
Dr Michelle tvoj veran Konj je tu❤
That was very informative Thank you.
@helenduboviebrown3847 you're most welcome, happy to help!❤️
Thanks Michelle, really great information! 😊
@PivotalMotionIre you're welcome! Thank you for taking the time to comment - I hope you benefit from this video information 💖
Great video. Thank you. For me, one of the best times to do my Kegels is getting out of a vehicle after a long drive and stopping to fuel up. Standing next to the fuel pump and your bladder suddenly says: "better practice your Kegels"
@BiznessWizard great cue!! Thanks so much for sharing - might try this myself :)
Great video and very well explained.
@AtulKumar-fr9io thank you so much for this lovely comment - much appreciated.❤️🌺
Thank you so much Michelle, very helpfull :-)
@RuSykes You are so welcome! Glad you find this helpful.
This is a fantastic video, Michelle! So many actionable tips too
@DrEricLeckie My pleasure, thank you so much for commenting, and lovely to hear from you again. All the best to you! 🙏
🔥🧨🔥
Lovely lady, never fails to impress with information ❤
@wm7998 thank you for your lovely feedback. Really, so kind of you to take the time; hearing from viewers like you is my reason 💞
Just started watching your videos .. am very intrigued.. thank you for sharing
@ianwelch9109 you're welcome! Do this helps, thanks for taking the time to comment.
Loving all of your videos, Michelle, and your Australian accent! ❤
@jkhartley1260 oh thanks so much for the love and support. Wish you all the best! 🙏
Thanks Michelle ❤
@naturegirl4074 hello there! I hope you're well. Female content coming through soon 💞
@@michellephysio I have recurring rectocele and some issues but hanging in there! :) Thank again for all you do!
Thank you Michelle, this was really helpful. I hadn't thought about best times for kegel exercises before! I generally work standing, so this video helped me to realise I can incorporate it in whilst working in the morning after I've rested.
@shay-doran You're so welcome! I'm so glad you found this video helpful! It's great that you've identified a convenient time to incorporate Kegel exercises into your routine. Keep up the good work!🙏
Looking good Michelle
@ray631 great to hear from you Ray as always, you're the best X
You are so clear, concise and your tone of delivery is so good!
@shankarnarayan7867 thx so much for your kind feedback - I sincerely hope this info helps your progress 🙏🥰
شكرا جزيلا عزيزتي وشكرا لان الفيديو مترجم الى اللغة العربية وسهولة الفهم
@SsSs-tj6kn انت مرحب بك! تسرني مساعدتك. شكرا لملاحظتك على الترجمات. كل التوفيق لك!❤️🌺
Очень ценно,спасибо большое!
@user-sh4bq5lk6q Не за что! Спасибо за приятный отзыв и поддержку. 💖
Oh gotcha. I am able to relax them some
Exactly - this is a must! Very important to relax completely between sets to avoid fatigue and spasm
@@michellephysio thanks Michelle. All the best!
How often and how many should I do a day ? Also are the gadgets out there any help .@MichelleKenway
❤من تركيا شكرا جزيلا
Sizinle paylaşmanın zevki ve ayrıcalığı! yorum yapmaya zaman ayırdığınız için çok teşekkür ederim ❤
It's a struggle but I believe in you, I don't feel anything but I have not been consistent to see any benefits
@carlospinha7320 I hear you, it's challenging to be consistent but does pay off - can take some time in addition to committed training just like training any weak muscle group. I hope this helps motivate you, pls keep me/us posted on your progress. Now you're accountable :) MK
I’m 23 & im struggling with getting the gist of these kegel workouts and i need a bit more insight do you have a social platform you can be contacted on ?
Hey.. hi Michelle, you look great! Look like you've become much healthier now and gained some weight! 🙂
@arunvelayudhan7105 great to hear from you again! I hope you're well and thanks so much for your very kind feedback - your support means alot ❣
Hi Michelle,
Thank you so much for this wonderful video.
I have mild uterine prolapse.
••Is it ok to do the kegel exercises when having my menses?
••what workouts/ exercises is “safe” to do or to avoid, in view of my mild uterine prolapse? ( i have heard that some moves in pilates are not good for uterine prolapse condition).
Thank you. Looking forward to your advice.
I dont swim or cycle. So i am really wondering how else can i keep myself active with some other forms of workouts ( & yet not strain my pelvic fall muscles causing further prolapse).
Thank you for help me addressing these queries.
@lyh251 hello there! My pleasure indeed and so glad this is helpful. Yes definitely OK to do Kegel exercises during menses, in fact an important time to do them the week before and during when hormones change. In terms of workouts difficult for me to summarise in a comment reply, I have an entire book and 2 videos on this see here www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook/ This eBook guides you through all the safe exercises to choose and unsafe exercises to avoid, it's an easy read. Also has a full training program. For more YTube videos on prolapse safe exercises see here ua-cam.com/play/PLqo18HBnle8xvDkATjxzOaGBkSQOa5t1J.html and this playlist here ua-cam.com/video/3TyC6DRWqCM/v-deo.html I hope these videos help you exercise with confidence and answer your important questions 💞
Thank you so much, Michelle, for your reply.
I greatly appreciate the links & resources you’ve included here. I’ll certainly go into these links & am sure i wil learn much & benefit well from the exercises in there.
Thanks much!! ❤
Michelle, you are one beautiful woman, really like your videos…
I needed this video. Thank u. Need to do my kegals. Helps me be able to go toilet at normal rate. If don't do them feel like I go pee all the time and I'm pushing to get pee out. Time for kegals.Will do standing .🎉🎉🎉
@emmagavars6385 so glad you find this helpful. Keep up the good work with your exercises! 🙏 😊
While the kettle is on for my morning cuppa, or doing the washing up 😁
@ellie698 I hear you Ellie - great cues to share thanks so much. Especially good to do with washing up/running water for those with bladder leakage associated with urgency. Keep up the good work Ellie 🌻
Hi Michelle i have a question: i had anterior and posterior vagina wall operation. After recuperating, can i climb stairs ? I used to climb 500 stairs on a mountain near my house... i was wondering if its possible to continue these type of excercises, and walking and cycling? Let me know....
Koliko dana u nedelji da vežbam.
I've been doing them post-surgery for 8 months and I'm dedicated to your techniques. I've seen ads for Kegel chair therapy Urospot. Doctors say the jury is out on that therapy which is expensive. Is it worth a try?
@kdarby7535 hi there, jusy definitely not out on this - great question and answer is that magnetic therapy will waste your time and money. During treatment some women find that this helps temporarily however unless you're voluntarily activating your PF muscles you won't gain strength/control. A bit like me bending your arm at the elbow for you and expecting it to strengthen your biceps muscles. The magnetic force is an external force and unless voluntary activation is learnt and practiced then no benefit. I hope this is helpful and this probably warrants a video so thank you so much for raising this topic, on my to do list now 💝
@@michellephysio Thank you ..... The post prosectomy Kegel exercises are part of my daily routine.
Can we do too much of kegels and tighten our pelvic muscles which will make things even worse?
Nice thumbnail.
@robertrogers074 thank you for noticing. Appreciate your feedback and support❤️
can u do a video on how to relax tight pelvic floor
@smakegotswag yes for sure, are you male or female? Please let me know. Also ref here for my training pelvic floor guided relaxation downloads for pelvic floor relaxation for men here www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-relaxation-therapy-for-men/ and women here www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-pain-and-pelvic-relaxation/
@@michellephysio I am male, I have tight pelvic floor and hard flaccid if u familiar with it. Your help on ways to relax tight pelvic floor would be very much appreciated. Maybe you can teach how to reverse kegel right, show some pelvic floor stretches and/or other ways to relax and work on fixing tight pelvic floor. Thanks in advance :)
Konj voli sto te vidi❤Nov video😊obraduj moje lopte❤❤❤❤
@nikolanesovic1329 Pozdrav konju, drago mi je čuti te kao i uvijek! Ah, znači ti si nogometaš⚽⚽ 💌
First comment
Again, I ask . . . in terms of isolating the IC muscles . . . it seems it is best that the male is already erect, or else there will be too much engagement of the BC muscles? How does this work with the muscles being relaxed as optimal time? Or if a man uses a pump to produce an erection, this is acceptable in terms of not overstressing the IC muscles?
@joeysubbie6544 good qn - why are you trying to isolate IC muscles? First & foremost this isn’t possible because the same nerve branch innervates both these muscle groups so that they act together. It’s not possible or practical in functional terms to isolate these muscle groups. The pump simply draws blood into the penis which can be retained there with the use of a ring. Maybe send me your thoughts on why you’re keen to isolate these muscle groups if you need further info. All these muscles should contract and relax in a coordinated manner. Pump negates the use of BC muscles but I don’t see why this would be desirable - we want BC muscles contracting & relaxing in conjunction & patterned with IC muscles, cheeers & thx for interesting qn 🙏
@@michellephysio My understanding is that each largely performs separate functions-the BC muscle relates to ejaculation control while the IC muscles (two strands, I believe) relate to erection control. For men, typically, our IC muscles are much weaker than the BC muscle, which again is just my understanding. In this video (and others) you have discussed two separate ideas, the pulling in of the penis (IC) and stopping the flow of urine (BC) which to me implies they can be separated? And then for the motion of widening/increasing the speed of the jet of urine, this seems to be a reverse kegel that I primary feel movement in the perineum area, so again the IC muscles. From discussions with others, one trick is to just stay inside the pump and while already being erect, it is easier to feel the IC muscles and strengthen them. [Some of this references discussions I've had online in other forums]
Michelle I've been watching you for quite a while I have a question though when is the best time when you're in a wheelchair
@robertahartman hey there Roberta - great question, I would think the same timing principle applies but will also possibly be influenced by the underlying general health condition. Sitting upright does lift against gravity so this is a good position. How can I help you? Wheelchair Kegels outline perhaps? Best wishes MK 🌻🌻
That would really be wonderful and I would really appreciate it and probably some other people would like it too❤❤❤
@@robertahartman stay tuned 💞
Okay I will be watching and reading thank you so much
can i do cegal exercise withe anal fissure? i have spazem in the anal muscle because i do alot of core train?i need to train or to rest? please any help thanks
@soulsurfer3102 if you have pelvic floor muscle spasm then best to avoid Kegels until you know how to relax your pelvic floor muscles. Fissure is often associated with spasm of muscles we don't have control over and medication can help decrease this spasm along with other methods too. Your doctor, medical specialist or pelvic floor physio can assess and guide you according to your condition. Wishing you all the best, fissures are painful and can take a long time to heal see here for more info and I hope this is helpful for you ua-cam.com/video/1jugmjpAWnI/v-deo.htmlsi=ePcoobzPybTkfE5K
@@michellephysio so no planks?i took natrolin cream its atart to heel.i take Xanax to my spazem.but i feel i need to train
I have tight muscles. I should avoid kegels? I was told to do them for anal spasm due to fissure
@naturegirl4074 the fissure spasm is treated with ointment that includes nitroglycerin however this can cause a headache. There's a newer (pharmacy) compounded ointment out - I'll check out the the ingredients & let you know. Fissure spasm is involntary muscle spasm. I'd be inclined to focus more on pelvic floor muscle relaxation - do you know how to do this? Then when healing is well underway and the pelvic floor muscles can be relaxed voluntarily, commence Kegels very gently at the outset. Stay tuned & hope this helps
@@michellephysio I was prescribed nifedipine ointment for the fissure. Thanks so much for the advice! You’ve helped me so much!