For a detailed written description of each exercise, check out: www.coreexercisesolutions.com/pelvic-floor-3-minute-challenge/. Take the challenge today to build a stronger pelvic floor!
That's great! I got my problem after a gynecological surgery many years ago, later on it became less troubling and I started to overdo yoga and pilates exercises, breathing - as I realize now - in a wrong way... And one day, right after the workout I felt something was wrong... It was a mild prolapse. I have been trying to cope with it successfully enough/ but after the winter flu with terrible cough I felt it had been worsening... So I am happy to finds your you tube channel! Many thanks and the best to you and all your followers! Hello form Russia! Tatiana
Thanks for sharing this information! I have had two surgeries on both of my knees and there's no way I can do the full squat in exercise #2. Is there an alternative?
I bumped into your channel today! Love it! I had prolapse and required surgery, car accident while pregnant left me w what i thought was four yrs of SPD... turned out ligaments tore around urethra. Now i am healing and want more info in your diaphram opening and pelvic floor relaxing... how do I know I am ready to stop babying my pelvic floor and start exercising integrating my HIIT workouts? Please help
I think a lot of that depends on how your pelvic floor responds. Without seeing you move it would be hard to say for sure. You could schedule a one on one with me or start my All-Access program for me to be able to see you move through exercises in my secret FB group if you wanted more help. www.coreexercisesolutions.com/momfit/
I would have to see you do the exercise to see exactly what is going on. Did you try taking a video of yourself so you could watch yourself and compare it to the video above?
Hi awesome person are we releasing the pelvic floor on the way down and during the movement to the side then tightening when we come back to starting point?
For the lunge with rotation I’m confused. When I hear to move from “hips”, I think the only places to move from are a) the hip joints, ie. the two socket joints where the thigh bone inserts in to the pelvis or b) the base of the spine where it meets the pelvis. If we are not to turn the feet and leg bones, and not supposed to move from the lumbar spine or the stomach level, where are we supposed to move from? Thanks for any clarification, from Ireland.
It is hard to match that exercise in terms of all the different things you have going on in your core during it. But try the exercise in this video. The actual exercise starts at 2:42. ua-cam.com/video/eW0x8a2VXVk/v-deo.html
Here is a video on how to brace - ua-cam.com/video/G-lDHa9AG_c/v-deo.html And then here is why I don't like the belly button to spine cue :) ua-cam.com/video/vKT7OwejtuE/v-deo.html
It can take more kinesthetic awareness to be able to feel your pelvic floor move. I find meditation can be really helpful for feeling what it is doing. On the inhale you should feel it relax down and on the exhale you should feel it come back up. If your pelvic floor is tight it can be harder to feel it relaxing and coming back up as well
I have just so many problems, tight adductors, unable to do a deep squat, knock knees, very poor dorsiflexion, ...just name a few. How on earth do I know where to start. There's no PT where I live in Turkey so all I have is self help. Everything seems overwhelming.
I would need to see you move to be able to give specific advice. You could always look into joining an online program such as out All-Access Membership to get tailored help online to work on the issues you have going on. www.coreexercisesolutions.com/programs/
Possibly. You are going to need to focus on the inhale and lengthening your pelvic floor to help it relax. The breathing technique in the challenge can be a big help for hypotonic pelvic floors if done correctly.
I have one of those bookshelves - they are great!!
That's great! I got my problem after a gynecological surgery many years ago, later on it became less troubling and I started to overdo yoga and pilates exercises, breathing - as I realize now - in a wrong way... And one day, right after the workout I felt something was wrong... It was a mild prolapse. I have been trying to cope with it successfully enough/ but after the winter flu with terrible cough I felt it had been worsening... So I am happy to finds your you tube channel! Many thanks and the best to you and all your followers! Hello form Russia! Tatiana
You are so sweet and so amazing at explaining the techniques and the muscles involved. Thank you 😊🙏
Thanks for sharing this information! I have had two surgeries on both of my knees and there's no way I can do the full squat in exercise #2. Is there an alternative?
I bumped into your channel today! Love it! I had prolapse and required surgery, car accident while pregnant left me w what i thought was four yrs of SPD... turned out ligaments tore around urethra.
Now i am healing and want more info in your diaphram opening and pelvic floor relaxing... how do I know I am ready to stop babying my pelvic floor and start exercising integrating my HIIT workouts? Please help
I think a lot of that depends on how your pelvic floor responds. Without seeing you move it would be hard to say for sure. You could schedule a one on one with me or start my All-Access program for me to be able to see you move through exercises in my secret FB group if you wanted more help. www.coreexercisesolutions.com/momfit/
Tried the squat holding the self. Made sure back stayed aligned. Mid back started to hurt along with shoulder after two days.
I would have to see you do the exercise to see exactly what is going on. Did you try taking a video of yourself so you could watch yourself and compare it to the video above?
Core Exercise Solutions will try that. Good idea. Thanks ❤️
For the hip twist, are we breathing in or out on lowering down?
Exhale on the way down. :)
Hi awesome person are we releasing the pelvic floor on the way down and during the movement to the side then tightening when we come back to starting point?
For the lunge with rotation I’m confused. When I hear to move from “hips”, I think the only places to move from are a) the hip joints, ie. the two socket joints where the thigh bone inserts in to the pelvis or b) the base of the spine where it meets the pelvis. If we are not to turn the feet and leg bones, and not supposed to move from the lumbar spine or the stomach level, where are we supposed to move from? Thanks for any clarification, from Ireland.
Rotate from the hip joints.
Do you have a different exercise 3, for those of us who do not have a band available?
It is hard to match that exercise in terms of all the different things you have going on in your core during it. But try the exercise in this video. The actual exercise starts at 2:42. ua-cam.com/video/eW0x8a2VXVk/v-deo.html
Are you familiar with this prop - www.optp.com/PFProp?kw=pf%20pro - if so what is your take on it?
can you do these exercises while pregnant?
Do I hold the belly button in against my spine the entire time? Or loosen everything on the way down and tighten everything on the way up?
Here is a video on how to brace -
ua-cam.com/video/G-lDHa9AG_c/v-deo.html
And then here is why I don't like the belly button to spine cue :)
ua-cam.com/video/vKT7OwejtuE/v-deo.html
Is it safe to do this with a Stage 2 prolapse?
it depends on if you are aware of if you are bearing down or not. We do not want you bearing down during exercise or the breathing exercises.
I feel myself slightly want to leek when I do the deep squat #2. Is that common with weak pelvic floor?
its possible that your pelvic floor is too tight - try squatting on a low stool or a foam roller and see if that make the feeling go away.
I dont know what you mean by "feeling your pelvic floor go up or down". What am I supposed to feel?
It can take more kinesthetic awareness to be able to feel your pelvic floor move. I find meditation can be really helpful for feeling what it is doing. On the inhale you should feel it relax down and on the exhale you should feel it come back up. If your pelvic floor is tight it can be harder to feel it relaxing and coming back up as well
I have just so many problems, tight adductors, unable to do a deep squat, knock knees, very poor dorsiflexion, ...just name a few. How on earth do I know where to start. There's no PT where I live in Turkey so all I have is self help. Everything seems overwhelming.
I would need to see you move to be able to give specific advice. You could always look into joining an online program such as out All-Access Membership to get tailored help online to work on the issues you have going on. www.coreexercisesolutions.com/programs/
I have hypertonic pelvic floor will this help
Possibly. You are going to need to focus on the inhale and lengthening your pelvic floor to help it relax. The breathing technique in the challenge can be a big help for hypotonic pelvic floors if done correctly.