10-Minute Pelvic Floor Glute Exercises
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- Опубліковано 7 сер 2019
- In this video, we explore some beginner booty exercises for a healthy pelvic floor. We learn gluteal activation techniques and some basic glute exercises that are done combined with a gentle pelvic floor contraction. Strong glutes provide a good foundation for stable hips. Building gluteal strength takes time. You should work from where you are now and with consistent steady practice your will have a strong booty.
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Who knew a weak bumb could cause so much havoc in the body. The more you know. 👍🏽❤️
Excellent
I'm really enjoying your videos, they are super helpful!
Thanks for the kind feedback Deborah, I’m glad you are finding the content useful 💕🌸😊
Thank u so much, I really enjoy your video,and helps me my pelvis floor exercise. Appreciate. subscribers from Uk 🇬🇧 ❤️
Thank you Sophia 😊💕
Thanku.
Most welcome 🌸
Hello is this exercise ok if you have ddd and other back issues and prolapse pelvic problems please?
Thank you
Hello, s this safe for pelvic floor prolapse, ddd, and other rbackbissues please. Many thanks
Hi! Me again, I love your videos!! Is it ok to be doing some glute activation work if I have pelvic floor tension. Just conscious of not bringing more tension to the pelvic floor though I do have some glute weakness xx
Hi Georgia, great question!
Pelvic floor dysfunction is an indication that the resting-length of the pelvic floor muscles is not optimal. Your body is a unity. If there is an imbalance in tension (resting-length) in the pelvic floor, you can be pretty sure that there are other muscles that are also out of balance, and as you have pointed out, you have some gluteal weakness so that is an indication that their resting-length is also sub-optimal.
I’m a big believer in using a combination of movement (eg: active yoga, weight training, or other exercises) and relaxation (eg: yin or restorative yoga) in order to rebalance the body to restore pelvic floor function... so to answer your question I would say yes, it’s ok to do gluteal activation exercises with pelvic floor hypertonicity... BUT (and it’s a big BUT!!!) - you MUST listen to your body.
If any training triggers hypertonicity or pain, you should regress that exercise. There are always modifications you can do to allow you to train a muscle group. For every progression, there is a regression. Listening to your body allows you to make progress with your pelvic floor dysfunction even when you are regressing a movement. Make sense?
Does that answer your question?
My book will be out very soon and it’s based on a system that allows both progression and regression while offering a mix of movement and relaxation (amongst other things). Hopefully that will be helpful 😊🌸
@@TheFlowerEmpowered Yes that makes sense! I will try some exercises and see how i go. Thank you so much for the detailed response and ill definitely check out your book when it comes out!! xx
Hello is thisbok for ddd andbother back issues and pelviv prolapse?
Hi Proudmumma, these exercises are safe for POP. Bridges, if performed incorrectly, can aggravate low back pain as they are taking the lumbar spine into extension. You should check with your physiotherapist before doing bridges and they can verify that it is safe for your specific condition and guide you through proper form with bridges.
@@TheFlowerEmpowered thank you, yes ok, Ieed to book with one as im not being referred sadly. Ok thank you so much
Keep well
So when I'm standing for a little while (like doing dishes), I tend to unknowingly clench my hips a lot and sometimes my butt as well. I'm trying to be a bit more conscious of that, and not do that as often.
However, when I try to do the first 2 glute activation exercises starting around 2:45 , my hips and butt clench up like they do when I'm standing. Is that supposed to happen? Also do you have any videos to help prevent the clenching while standing I described?
You should feel activation of the glutes when doing the activation (that would feel a bit like clenching).
Often the clenching of the hips and the butt when standing go together with hip extension (where the hips are shifted forward). You could try softly bending your ankles, knees and hips so there is a more distributed balance of tension through the legs. In day 18 of the 30 day challenge (which will be on 18th March), we will actually practice Kegels standing with soft hips, knees and ankles. You could try that. Are you already following the 30 day challenge? ua-cam.com/video/5Nev3sRLL2Y/v-deo.html
@@TheFlowerEmpowered Thanks, that's really helpful! I will check out the March 18th video as well then. Not following the 30 day challenge yet but I'll check it out now!
I do not know if u will get this message because this video was 2 years ago but i was wondering if this is safe with a tight pelvic floor? I also have adenomyosis and endometriosis and i am loosing my bottom and the muscles in my legs because i an scared to exercise. With my tight pelvic floor i am unable to use the bathroom or pass gas it is so bad. So i hesitate on anything anymore because of pain! I have been doing some of ur pelvic floor stretches and it does help with some relief. I am only 35 years old and have had 3 c sections and a appendix surgery. So i am uncomfortable all the time. I just want to get my body back. I used to be very active and roller skate all the time but i was having discomfort so i am really leery now but i know i have to do something because im still young and i have a 6 year old. I am falling apart! So i hope u do get this message and maybe u can do a video with safe lower body exercises that won't tighten the pelvic floor! Thank u so much for ur time.
So sorry to hear you’ve been having such a hard time. These exercises are quite gently, mostly activations, and should be ok with your tight pelvic floor. You can also try this gentle yoga sequence which is specifically for those with pelvic tension: ua-cam.com/video/CSshIoDyaG8/v-deo.html
Listen to your body and skip any poses that feel triggering. You can definitely make lots of improvements to regain your strength and control while reducing the tension and pain.
Let me know if you have more questions 🌸💗
This exercices for man??
Yes, suitable for men also