Physical Therapist Pelvic Floor Exercises for Beginners
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- Опубліковано 15 вер 2024
- Learn how to start your pelvic floor exercises and know exactly how to find your pelvic floor muscles with Pelvic Floor Physiotherapist Michelle Kenway from www.pelvicexer...
Pelvic Floor Exercises Tips and Techniques for Beginners
Pelvic floor exercises can help some women :
*Strengthen weak pelvic floor muscles
*Decrease prolapse symptoms
*Improve prolapse support
*Decrease incontinence problems
*Improve sexual sensation
*Improve pelvic floor tone
*Learn how to relax pelvic floor muscles
How to Find Your Pelvic Floor Muscles
Your pelvic floor muscles sling from your pubic bone at the front to your tailbone at the back of your pelvis forming trampoline-like support at the base of your pelvis.
Feel the position of your sit bones when you sit. Your pelvic floor muscles are located between your sit bones inside (not outside) your pelvis. They sit like a mini trampoline at the base or lower part of your pelvis.
Pelvic floor exercises do not involve your buttocks or the muscles inside your thighs. Your buttocks and thigh muscles should stay relaxed during your pelvic floor exercises.
How to Feel Your Pelvic Floor Exercises
Sitting Technique- Sitting on a Rolled Towel (or exercise ball)
*Roll up a towel to a diameter that your hand can wrap around.
*Sit on the towel as you would sit on a saddle.
*Feel your 3 pelvic openings against the towel; your urethra (urine tube), vagina and anus.
*Squeeze and lift inside in and around each of your 3 pelvic openings using your pelvic floor muscles trying to isolate the muscles around each of these openings one at a time.
*Relax your pelvic floor muscles back to resting level and take some time to rest briefly.
Correct Technique for Pelvic Floor Exercises
1. Set your posture by lengthening your spine
2. Ensure that you have the inward curve in your lower back when sitting or standing
3. Squeeze and lift inside in and around all 3 pelvic openings together
4. Keep lifting and squeezing your pelvic floor muscles for up to 10 seconds
5. Keep breathing throughout your pelvic floor exercises
5. Release your pelvic floor contraction and relax your pelvic floor muscles back to resting
Pelvic Floor Exercises Mistakes to Avoid
1. Squeezing your buttocks
2. Squeezing your inside thighs
3. Over bracing your abdominal muscles
4. Holding your breath
Summary Tips: Pelvic Floor Exercises for Beginners
1. Find your pelvic floor muscles at the base of your pelvis
2. Feel your pelvic floor exercises sitting on a firm surface such as a rolled towel
3. List and squeeze inside in and around your 3 pelvic openings
4. Relax your pelvic floor muscles back to resting
5. Avoid the commonly made mistakes for successful pelvic floor exercises
For more information on pelvic floor exercises visit www.pelvicexer... - Спорт
I just want to say... that before watching this video, I have been going to physical therapy for almost 5 months now and was wondering why I wasn't seeing results and NOW I KNOW WHY! I was squeezing in the wrong place- this is so fundamental!!! This is LIFE CHANGING and I CANNOT THANK YOU ENOUGH for sharing this with everyone because I believe this just saved me hundreds to thousands of dollars on more therapy/products that I don't need! THANK YOU SO MUCH
My pleasure Catherine, sometimes we just need to hear the right words to help get the message across - it's tricky to explain and understand. So glad you've had that light bulb moment - I remember having mine too!
@@michellephysio Michelle, I’ve come back to tell you the same thing!!! I was squeezing the wrong muscles. Telling someone to “pretend to stop the urine flow” is NOT enough for some of us. Your telling us to LIFT is the key.
Awhile back, I was doing kegels while laying down and putting in my eye drops. You said it would be better to do it while sitting. I switched my routine, and now I do the kegels sitting up. I feel them so much better.
The rolled up towel seems to be too much . For me right now. I’m sitting on a firm chair.
Strong floor muscles impact urine and fecal incontinence. I’m having both. They also help balance! You have improved my life.
I’m just a bit confused. We aren’t supposed to squeeze the buttocks?
You explain this so gently with sensitivity and understanding. I loved how easy it was to comprehend what you were saying. Thank you!
Girl I🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾this video should be given to every woman after childbirth this essential to retraining those muscle that has been stretched or weakened due to pregnancy....how has this not went viral
Thank you so much for posting this incredibly helpful video! I've been battling low back pain for almost 5 years and have done physical therapy at 2 different "clinics", had numerous epidurals and injections, nerve ablation, etc, none of which resulted in any significant relief. I started physical therapy about 2 weeks ago at a "clinic" I'd never tried before. During my first visit, they said my back is very unstable because my core is weak. They explained the importance of engaging my core while doing the strengthening exercises. In the last 5 years, not even one doctor or physical therapist ever mentioned that! That explains why therapy never helped in the past. Getting the pelvic floor muscles to engage has been challenging, but it's getting a little bit easier every day. I watched your video to confirm I'm doing it correctly, which I am. The physical therapist I'm going to is excellent, but I must say that your explanation of how to engage the pelvic floor muscles is MUCH easier to understand than her explanation was. For the first time in 5 years, I finally feel like I'm headed in the right direction!
EXCELLENT Intro to Pelvic Floor Physiotherapy. All KUDOS to Michelle Kenway - You have a REAL KNACK for explaining something as "complicated" as activating Pelvic Floor Muscles. God Bless You Michelle....Wishing You well :-)
Hardest part is breathing (I stop🙄) and not pulling a weird face!
For women post-menopausal, this is absolutely essential and invaluable exercise.
Many of my friends have had prolapse issues, like me.
Thank you.😁👍
@Gilly my pleasure , thank you so much for commenting, and lovely to hear from you again. All the best to you! 🙏
Same lol and trying to isolate without engaging the tummy and buttocks 🤦♀️
Great explanation with nice and gentle voice tone which is paramount for patients!!! ;)
So funny when you're watching, look like nothing happening from outside, but actually we are using a lot of muscles here!!
Thank you so much .For me the hardest thing is to keep breathing through the exercises ! I really appreciate your video and will keep trying
Agrees it's challenging isn't it, I hope this video helps ua-cam.com/video/0UTjSyaw2Es/v-deo.html
Thank you, I wanted to confirm that I was doing my exercises correctly and you explained it perfectly. Will continue on to your other videos :)
Kudos to you for explaining that it's technically 3 areas. When you "stop the stream of urine" to find it, I ONLY feel the front and thought feeling the rest was wrong. For some reason this is the first time I'm hearing the 3 openings part.
Thanks for sharing these well-explained exercises and for explaining the structure of the pelvis and showing where the muscles are... love the way you explain how they are like a trampoline.
Thanks Vicky, glad you like this
Thank you so much for the best explanation of this exercise. Have subscribed.
So helpful! Very detailed instructions! Thank you. I’m recovering from an acute pelvic issue
Thank you very much for explaining thoroughly and calmly. Your help is very much appreciated.
Would you advice. any additional videos to watch to strengthen the pelvic floor muscles thanks in advance.🙏❤️
Helpful. 6 week wait list for the PT for these. Want to see more.
Hi Gretchen, here's the series playlist that may help you - just choose from the video that you need ua-cam.com/video/wRKhtfbJHdo/v-deo.html all the best for your management
This is so hard! I kept finding myself using my stomach muscles&holding my breath without even purposely trying to do so. I am going to do this daily&see how it goes. How often do we did this daily?....&thank you very much for this video, it is very helpful!
Hey Kelli start with the duration you can comfortably manage eg 3 seconds try to do this 6-8 times in a row and you would repeat this 2-3 times daily. This video should help you too ua-cam.com/video/XjImclS9IbI/v-deo.html cheers
thank you ! the hospital never taught me to do kegels after giving birth or even told me i needed to them. im 23 an i pee when i cough its so embarrassing an now i realized ive been doing the kegels wrong
Wow ! You did amazing explaining and I just realized how much help I truly need I struggled feeling in need to get my muscles stronger
I very much appreciate your videos. As a Stott Pilates instructor of 18 years and a Physical Therapist Aide, I like your approach and accessibility with with personal yet clinical teaching. I am happy to have found you!
You are a talented, focused instructor. I can visualize, isolate, and activate these muscles now. Thank you!
Interesting. You're very well in explaining things, thank you.
My pleasure Virt
Hi, will this help correct retroverted/tipped uterus?
Thank you for this video. I love how gentle your voice is, and clear instructions - new subscriber!
I just found out I have pelvic floor dysfunction so I'm trying to be pro active , thank you for the video
i’ve been diagnosed with vaginismus bc of the r@pe that happened to me. this is so difficult to live with especially being in a relationship. i hope this helps & hope my dilators help as well, thanks for the video 💕
Thank you for your explanation, it still a long way to practice without instruction and practice.
I'm just saying it being a woman is freaking hard!!!! I've had two c-sections and a bunch of autoimmune diseases and my pelvic floor has been more painful lately than ever before. And I got to keep remembering to do my kegels because that helps dramatically
Great explanations! Thanks for the pelvic bone model which helped too. And the towel! Much appreciated.
Thanks v.much as I need to strength my pelvis muscles it was very helpful
So glad to help Halima!
#Michellekenway I am from India 🙏 Thank you so much for adding a Hindi subtitle to the caption!You teach very beautiful and proper way to exercise.Warm greetings to you from me and India!
@Satyendra Singh Bhadauriya great to hear India! My pleasure to help. So glad you find it useful. Thanks so much for your lovely comment. All the best! 🙏 💖
@@michellephysio warm welcome to you.infinite love for you. Special greetings from my side and from India.
Thanks! What a relief...i was going back and forth to the comfort room just this afternoon. Then by watching ur video was a relief..i will be practicng this. Thank you!
@Gesh Torres Wonderful news! Thank you, it makes my day to read this. All the best! 🙏 ❤️
Excellent video, will help people gain strength and not waste time!
My pleasure indeed and thank you 🙏 for your support, Lisa! 💓
because of your way,I am doing it,,I think,,thank you!
This was explained perfectly- thank you so much!
Thank you for explaining
Could you please put together some more kegel workouts? Maybe a good mix of short and long holds. I do all your workouts weekly, but I am looking for more workouts like these but they are hard to find.
Hi ma'am i appreciate your work and wants to thank you for this wonderful work but i request you to add the english subtitles in the video because it's very difficult to understand due to different Accent
Yes of course I will do this today for you, thanks so much for your comment! This one does have translations already if this helps you while you're waiting.
Thank you for creating this video. Very helpful
Thank you
Great Overview! Thank you!
Feels relief after doing it
The first time I've actually truly understood this exercise and I'm 59! Anything I should do differently having already had a prolapse and a dreaded tvt sling?
Hi Michelle, great video on kegel exercise. I had a total hysterectomy 7 days ago, abdominal surgery. Is it safe to start kegel exercise lying down, now I am home
Thank you so much. I will definitely try to do this,
Thanks for the very good info. I appreciate this much.
thank you!!
Thanks for explaining it so well
Hi Michelle
You are an inspiration. I have been attending a pelvic physiologist for 7 months now and was doing the exercises completely wrongly. I was so frustrated and depressed until I came upon your videos. I have purchased the Inside Out book and video.
A question - when doing strength training, should I ever lay my back flat on the floor or should the curve in my spine always remain. I feel that I am pressing down on my pelvis when flattening my back to the floor.
Excellent video - thank you!
Can you tell my what brand of exercise or yoga ball that you use in your video? I was referred to you from a wonderful lady who told me to look you up for pelvic floor exercises and I am so happy that I did. Just starting out. I really hope that they are going to help me. Thank you!
Exactly what I need thank you
Hi is this applicable for people who have Vaginismus? ( I’m girl and I’m really need help thank you ) (sorry for my english)
Ur explain is very nice and understand. Thank u. Ilove u
My pleasure Marian
This is great, very understandable, thank you. I have heard that rebounding can help with this also, what is your take on it? Have a great day.
Great explanation!!! Thank you!!!
I appreciate how you explain it so gently. However I really can’t contract for more than 1- 2sec before it drops again and I’ve been practicing for over a week. Any suggestions?
Hi there, this is actually quite normal for some beginners so don't be hard on yourself. Just do your exercises gently at the moment and find the best position that works for you, this can vary from lying down, sitting to standing. The main thing is to keep practicing, then one day you'll notice that you can start to hold the exercise longer, this can actually take some time ie a couple of months so try to be patient if you can - it will happen, it's a matter of perserverence, good luck!
@@michellephysio Can I make this exercises if I have prolapse stage 3
Great video and explanations!
So glad to read this Carly - thank you for taking the time to comment. I hope this helps you 🙏❤️
Thank you that's just what I been needing.
Hello.
Thank you for this VERY basic tutorial! FYI, I am a beginner singer and desire to MASTER “diaphragmatic-breathing,” in order to become an awesome singer/performer; and this has been a great help for me to visualize where to contract & release.
Now, I see where I was making my mistakes. I was NEVER contracting my PELVIC muscles, I was squeezing (probably too hard) on my lower abdominal muscles and squeezing my butt cheeks!🤣.
This was ALL wrong!😩
Hmmm, what’s weird, NONE of my vocal teachers (several private lessons💰💰💰) mentioned your technique to me....They just told me as I exhale, “to contract my pelvic muscles and slowly bring in my lower stomach muscles.” SMH.
Well,, my singing has improved but, I never felt I had proper alignment with my body and the breathing. I always felt something was “off” and you gave me the ANSWERS!!!🌟🎊🌈💃🏿
Thank you. I’m very grateful for UA-cam and people like yourself!🙏😇
Have a wonderful day!
☮️&❤️
Thank you so helpful
Can pelvic floor exercises help someone who tends to have muscles that contract too much when having a BM? I struggle with constipation and thin stools which I sense may be due to this issue. I’m just looking for ways to get those muscles more relaxed if possible. Thank you!
The key is to learn to relax your pelvic floor muscles - use this video to learn to relax them ua-cam.com/video/Auca88tmUu8/v-deo.html and this video will help you empty your bowels as you relax your pelvic floor ua-cam.com/video/QDk93cvZAuk/v-deo.html all the best!
@@michellephysio OK, thank you. Yes, I think I have seen those videos before. I may watch them again.
Very good! Thanks!
Such good visual
Hi is there an at home way to test whether one's pelvic floor is tight vs weak? Thank you
Good question BB as they can both have overlapping signs and symptoms. Pelvic ache or pain is often associated with pelvic floor tightness and the pelvic floor might ache after trying to do pelvic floor exercises. The best way to know is through a vaginal examination to feel whether the pelvic floor muscles are tight or loose
1:11 love this momment
Hi Michelle. How often should you do this exercise and how many squeezes and sets of squeezes please? Thank you
Cleveland Clinic recommendations: Start with five Kegels that you hold for three seconds each twice a day. Slowly increase these numbers as you gain strength and endurance. Ideally, you’ll work up to holding your Kegels for five seconds, then relaxing your muscles for five seconds. Repeat this up to 10 times, at least two or three times per day.
So my muscles during this exercise were all functioning fino. (Previous Kegel exerciser) though my problem is pelvic pain. My uterus is in pain unless I’m laying flat and I can’t have a life like that. I’m starting physiotherapy and I’m afraid it’s going to be a waste of time in decreasing my pain 😢 Any suggestions? I liked how simple you explain things 🎉
@Reverend Medlin-Givens I I’m glad the exercises were easy to understand. I think it’s great you’re starting Physiotherapy. Your Physio will be able to make an assessment about what is causing your pain and treat you accordingly. Sometimes pelvic floor exercises can make pelvic pain worse if the pelvic floor muscles are tight. Your physio will be able to assess you for this problem too.
J god bless you mam
@Shashi Mehndiratta thank you! God bless you too!🙏 ❤️
Hi Michelle, thanks for sharing some useful resources! I'm a physio student, uni has not touch on this topic much and I'm currently preparing for a presentation about incontinence.
[QUESTIONS] Do you mind explain a bit more about..
1. Why we need the lumbar lordosis for better effect?
2. How the posture can bring better effect?
Thank you!! Appreciate it.
(Correct me if I'm wrong: What I'm thinking is that the pelvic floor muscle length does not have significant change because of the lumbar lordosis/ anterior pelvic tilt. However, with "a lengthen spine/ inward curve in lower back", aka a better sitting posture, would be more comfortable if patients are going to sit there and exercise for long time.)
How can I hold a contraction without holding my breath?
I absolutely can not isolate any muscles in this area. I am completely discouraged. Every time I try to isolate any particular area it just feels exactly like how I apparently have been doing Kegel exercises wrong from years. Very discouraged
@kim nelson you're not alone - these exercises can be really challenging at first. Let's face it, no one ever really teaches us how to do them and we can't see the muscles working. Kim you might like to watch this video for some tips on how to feel your kegels ua-cam.com/video/yLH3HtLdhn4/v-deo.html and if you have no success, then seeing a Pelvic Floor Physiotherapist would be the next step, hang in there!
Is the urethra squeezing the same as kegals, or intermittently stopping the flow while urinating? Thank you! 🙏🏻
Any hints on involuntary abdominal guarding pls. Thx
thank you! I love this but how many in a sitting and how many times a day?
Thanks dear Michelle, can u please send me a link for pelvic exercise for male ,if there is pain in penis muscle which pelvic exercise to do,please send me video for it ,thanks for your guidance you are a true angel 😇
Love your voice
@Roshan Dsouza thank you! ❤️
Thanks!
@Leon Gunther my pleasure, Leon!❤️ Thank you so very much for your kind donation, I really do appreciate this!❤️🌺
Is it ok to do these exercises while having "active" hemorrhoids? Will this worsen them or help them to go away?
Yes pelvic floor exercises may help to reduce swelling - these can be done along with the use of topical ointments for hemorrhoids from the pharmacy
Hi Michelle,
Just found this video and had a question. I am unable to "lift" each of the three openings muscles seperately. To me, stopping the flow of urine, tightening my vagina, or anus all feels like it's happening together. How do you master each one seperately?!
Is the lower front pain in the waist related to pelvic? It’s worse when I sit for long time then stand. Or try to run.
How often do you suggest to do this exercise?
Daily if you can, cheers
Should your stomach also move while doing this? And should you be breathing while you’re doing the levels or holding your breath? I feel like I’m not going them correctly
Can this condition affect my Piriformis muscle?
Are these exercises only for women?
Will this help with peripheral neuropathy that causes the leaks?
How does doing plates work with prolapse. Is it good for it, or does it counteract the kegel exercises?
10 1/2 !!! Wow !!! ~ New Subscriber !!!
How long do I have to do this before I see results?
Thank you! Quick question: is there any advantage to continue to use the towel? I know you moved onto not having it, but can it be used as a reminder or support for improvements?
Yes definitely Marty, it's great for feedback!
I cannot sleep inside positions it pain more what should do. how many days after should start this pelvic floor muscle exercise
Can they be done while recovering from hysterectomy? 5wpo
@francis gutierrez yes pelvic floor exercises are usually recommended after hysterectomy. Just check with your specialist when it’s appropriate to start your exercises because the type of hysterectomy can influence when to start (ask at your check-up).
Hi Ma'am are you there? I have a weird question I hope you mind but I need your response. I am wondering why my husband said that I don't have muscle right here. Does this exercise could be helpful for me?
@AndersonVlogger you may have some vaginal tissue laxity (looseness). Yes Kegels can help improve vaginal laxity. Here is a video with some more information that might assist you too ua-cam.com/video/IfANpq57TSk/v-deo.html all the best to you!
Michelle, I've been doing some research about the Innovo and the Elitone stimulating therapy. What is your opinion about them?
@Faviola Martinez Sewing, Digitizing, Learning I really prefer not to comment on individual products. What I can say is that estim devices for the pelvic floor muscles can be helpful in situations when the woman is unable to voluntarily contract and relax the pelvic floor with regular exercises. The woman is usually taught to try to activate the muscles with the estim device and then progress to doing exercises without the use of the device. I don't see benefit of using estim when the woman is able to voluntarily contract the pelvic floor so it's really a device appropriate for some women with very weak pelvic floor muscles. I hope this info helps 🙏
@@michellephysio thank you so much for your thoughts!
My pelvic floor hates me right now and keep getting inner butt pain and lower belly pain
I am 70 and have Cystocele and Rectocele. Also after BM my legs get shaky and I get light headed. Will this exercise useful for that? I will appreciate if you can suggest anything else? Thanks in advance!
Hi Venu, why do yu think you get shaky after BM? Is it fear of making the condition worse or problems with emptying? Have you seen this BM emptying video to avoid sraining? ua-cam.com/video/QDk93cvZAuk/v-deo.html Pelvic floor exercises can help some women with prolapse issues and bowel emptying, particulalry learning to relax the pelvic floor muscles during emptying
i really need your help i had put strain while pooping .. it created problem of fissure for me ... since then i have to put pressure while pooping even though i have soft stool ... i am scared inside ....please suggest will this exercise work ... thank you in advance
So you don’t cue exhaling on a lift and vice verse?
I had total hysterectomy with BSO. 1yr.ago. Now cystoceleand rectocele. Will legal do any help for urine rectal incontinance?
This video honestly helped me out I’m going to be trying this my pelvic muscles are really weak and me having sec with my bf before I was approved to be having sex after having my son 😭thank you I’m a beginner and I can’t wait to try this with the towel so I can figure out what I’m ding i want to figure out what I’m doing before I buy the kegal balls I don’t want to get them and end up doing them wrong and end up causing damage thank you for the best explaination ever I understood everything you were saying sometimes when watching videos like these they get confusing but you really did help me out I’m going to try this
@Daisy Villalobos thanks so much for your kind feedback. I hope this information helps your recovery, best wishes to you!🙏 ❤️
You know my grandma always said kegals are important but never explained why. Now I know why