Squatting with pelvic floor exercises to improve pelvic floor function
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- Опубліковано 2 жов 2024
- In this weeks Functional Kegels video, we will explore Kegels in the Squatting position adding some twists to challenge things a bit. Make sure to try the Basic Kegels before moving to the Functional Kegel series. By combining pelvic floor exercises with squats, you improve the ability of your pelvic floor to maintain control when undertaking basic functional movements.
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Wow. I've started hypopressives with an online certified instructor. It was great. However I must have done something to reverse my progress and my bladder fell again today. This saved me. Again, thank you. I'm 65 years old. I really didn't think there was much hope. Each one of your videos offers real help.
Thank you for the positive feedback Nibor! Wishing you great progress with your rehab 😊💕
Love your videos. Always excited when you post a new one. Best videos I have found so far and I already feel my pelvic floor much happier !!
Be Me thank you so much for your kind words! I’m so glad to hear your pelvic floor is happier. I’ll get some new content up this week 😊❤️
I am 81 years old. Hard to do the squat, can I do it sitting on the chair and squating?
Yes Anna! There are chair variations of many yoga poses. I would be happy to make a video with chair yoga if you would like to see that 💕
Do squats and kegels exercise help for Vaginimus cure ?
I would skip the kegels and focus on relaxation exercises. Read this article for more tips: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
Excellent video! It’s not often people emphasize the importance of looking after your pelvic floor strength and health. It’s a wonderful thing this channel exist👍
Thanks for the kind feedback 😊🙏🏻 I’m glad you find the channel helpful 🌸
Which is the best video for vaginasmus in your playlist. Kindly refer .thank you!
You should try this one: ua-cam.com/video/2yx0_PK0Q-4/v-deo.html
@@TheFlowerEmpowered thank you so much♥️ i have started doing that already ♥️ and have seen it very beneficial ♥️ thank you so much.
Can I do this against a wall for initial start to build core strength
Yes! In fact, it’s wise to use supports, particularly if you have difficulty being in a squat. When I made this video, I don’t believe I emphasized the importance of being comfortable in the squat before adding pelvic floor specific exercises. If you have been following the channel for a while, you may have seen the wall squat where you lie on the floor next to the wall with your feet resting on the wall. If you have difficulty in a squat but want to try the pelvic floor exercises, try doing them in the wall squat! 😊🌸
you are amazing, thank you so much.
Thank you for the kind words Waseem ☺️
Can theses be done after prolapse surgery.is squat safe after repair surgery
Once your surgeon has cleared you for exercise, you should start with normal Kegels. You could start with this: ua-cam.com/video/rGwxlWQt-S4/v-deo.html
When you have a good connection to your pelvic floor and can perform Kegels with ease, then these functional Kegels are a great next step 😊
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This is coming from a guy. These exercises are very helpful. I definitely feel like my pelvic muscles have been worked out. I like the creativity with the twist. Thanks
Thanks for the positive feedback, I’m glad to hear you found them useful 😊
Is squat good for pelvic floor tightness
Yes, squatting stretches the pelvic floor which can encourage relaxation. This video, however, is having you do contractions in the squatting position (eccentric contractions) which is helpful when trying to strengthen the pelvic floor. If it's relaxation you are looking for, you should try the squats in this video instead: ua-cam.com/video/2yx0_PK0Q-4/v-deo.html
Hey I have a question, when you are doing a squat with weight, do you hold a Kegel at the bottom or doesn't?
Hi Gustavo, when squatting with weight, you need to brace which includes an inhalation with a strong pelvic floor and core contraction. It can be helpful to use a support belt when doing this. Make sure to start light and work your way up. If you are unable to hold your brace through the movement, you should use a lighter weight. Hope that helps 😄
@@TheFlowerEmpowered Thanks for the explanation! Do you have any videos yet where you discuss this 'brace' technique? Would love to learn more about it.
@@TheFlowerEmpowered me too, i would love to know a brace technique that talks about the pelvic floor.
Personally I'm still dealing with tightness qhen squatting so I have to get my PF working properly before adding weights, but exercising in general requires tva activatiom so I would like to know how the pelvic floor plays a role in this situatiom.
Hello. How many squats should I do per day if I’m just starting?
I would do once per day 👍🏻
Thank you! I’m excited to get started. This is my 2nd day following your video. I feel really good afterwards. I had a laparoscopic hysterectomy done 8 weeks ago and I’m trying to get my bladder back to normal. It’s very overactive
I would suggest you also try some pelvic floor relaxation. There is a full playlist on the channel. Also, best to get the all clear for exercise following surgery if you have not already done so. Let me know how you get on 😊🌸
@@TheFlowerEmpowered thank you! I will try those videos also. I’ll definitely let you know my progress.
❤️❤️❤️❤️❤️❤️
Can this be done in pregnancy?
Uche Anagor thanks for the question and sorry for the delayed response. I’m busy trying to finish up the book and it’s keeping me away from UA-cam!
So, there isn’t a straight answer for this. A lot depends on the condition of your pregnancy. If your baby is breech, you should avoid doing squats from week 33. If squatting hurts your public bone, avoid these exercises completely. Also, deep twists are not advised during pregnancy so I wouldn’t have a pregnant lady do the twisting portion.
When you are pregnant, your bones and joints become more flexible (important for the pelvis during labour) so you need to practice yoga with more awareness. I would advise you go to a good pre-natal yoga class to help prepare the body for labour.
With regards to the squatting kegels in this video, I would suggest you need to make some modifications. I wouldn’t teach it exactly this way in a pre-natal yoga class. It is important that you listen to your body carefully during pregnancy. Modifications I would suggest;
1. If you are past 20 weeks and find squatting difficult, you can squat over a bolster (so put the bolster in between your legs and sit on it so you have feet either side of it). This is a less intense squat as you are sitting on bolster rather than loading all your weight through your hips to your feet. This has the added benefit of bringing awareness to your pelvic floor. When you do the kegels, you focus on lifting your pelvic floor away from the bolster. This tip is also useful if you are not pregnant and struggle with squatting.
2. As mentioned above, avoid deep twists . You can take a very gentle twist on the twisting portion but no need to raise the arm or turn fully to the side. Just a gentle twist not going deep and once again, listening to the body.
3. If you are heavily pregnant and struggle with getting up and down, use a bolster for support and do this beside a chair or other stable piece of furniture which you can use to help anchor yourself when getting up and down.
4. Lastly, If you have tension in the pelvic floor or are experiencing pelvic pain, you shouldn’t do the kegel portion. Instead, just focus on relaxing your pelvic floor in the squat position.
Hope that helps 😊
I thank you from egypt
Most welcome 🙏🏻