I am 60 years old.....my pelvic floor was so weak that my female organs were pressing against my bladder making it feel like a constantly had to pee......it was so uncomfortable I couldn't stand it and it made me miserable.....my Dr. told me to do kegel exercises to strengthen my pelvic floor....that lead me to Michelle's videos......after two days of doing the exercises I was feeling better.....thank you so much Michelle for the work you do......I am now a healthy happy 60 year old woman...God Bless you Michelle.
Hi, I think that women need to be really aware of the need to fully relax their pelvic floor after their contraction, and take the time to relax their pelvic floor muscles brfore the next exercise. The other tip is to start gradually, and increase to stronger holds over time. Kegel exercises should never cause any discomfort during or after the exercise, hope this helps you out, Michelle
Hi Michelle I've had pelvic floor trouble for quite a while , but since doing these exercises and core exercises for beginners I've noticed a big difference thank you
Hi Kayla Yes it does help to tighten the pelvic floor, and it can take 5-6 months of almost daily Kegels to restore pelvic floor strength and tone so it takes perserverence and dedication but worth it. Cheers Michelle
Hi Joane - yep the lift and squeeze is the tricky bit, it means lift and squeeze inside in and around all 3 pelvic openings at once using the pelvic floor muscles. This is the correct technique for pelvic floor exercises and pelvic floor strengthening and rehab Cheers Michelle
You know what is pathetic?when you tell your symptoms to a doctor several times because you are truly suffering and they do nothing for you.and then all you need is to find it on UA-cam
Hi Carol, yes this is how it feels, the pelvic floor muscles wrap around all 3 pelvic openings in women. Many women find this hard to feel, and some feel Kegels more in & around some openings that others especially after natural childbirth. If you can feel this you are on the right track, try to lift inwards as well as squeeze. Over time you may start to feel more in and around all 3 openings as your strength improves, hope this helps you M
Yes Sunil these are the type of exercises to increase pelvic floor strength that may assist some women with urinary frequency. Also important to combine these with bladder retraining and avoiding bladder irritants too.
+Ladylou Maquinano try to do up to 8-12 reps, 3 times a day. Start with the number of exercises you can do and repeat that 3 times throughout the day, all the best!
Michelle Kenway I want to ask. my mom want to do this exercises but she have a Hysterectomy a year ago. can she do it without any effect what so ever ?
Hi Shelly-Ann I don't think this is a problem if the sensation ceases as soon as you finish your exercises. It may be that you are contracting the pelvic floor muscles in and around your urethra (urine tube) that could be causing this sensation. Be sure to relax your pelvic floor muscles completely too after contracting them.
Thank you so much for your video. I am doing this for 3 days already and it's working for me. I have chronic pelvic pain for almost 2 years now and gives discomfort on my daily lives.. This really help me alot... Thank you so much
Hi unfortunately no 1 answer - depends on breastfeeding (hormones),fatigue, bodyweight, correctness & progression of PF exercises etc. After you stop feeding things can improve but no reason to stop. Hang in there, progress exercises with strong long upright positions. Studies show weak PF muscles take 5-6 mths for a good effect. Devices can be used, if all else fails simple surgery when family comllete. PF exercise is recommended world wide as 1st line of management for SUI. Hope this helps!
Hi Carol when strengthening PF exercises are recommended daily & take about 5-6 mths for weak PF muscles. When you can hold your contractions strongly for 10 seconds lying down, progress to the standing upright exercises. Some ladies do the more advanced standing sets early in the day and the lying down beginners version later when fatigued. M
Mam am only 15 years I am so fat and I do jumping rope for long time to become slim .My mother said that it will cause any uterus problems in future mam it will cause any problem plz give a reply mam it's urgent
Thank you for posting these videos Michelle. It has certainly helped me with pelvic floor recovery after recently giving birth to my son. Can I also ask - how many times a day would you recommend doing these exercises? Thanks in advance
I have such a hard time with my counts and focusing on my breathing while doing my keogle exercises. Thanks for making these videos they really help me stay in tune.
My mother has been diagnosed with diastolic heart failure which has caused one of her lower legs to swell up. Her doctor prescribed a water pill which was 40 mil Furosemide. Initially both feet and calves were swollen. After a little over a week the swelling in her left foot and calve went down, but the right foot still had swelling and the right calve about the same swelling it started with. The doctor then up the dose to Furosemide 80 mil. Now my mom wets herself quite a bit. I hope this Kegel exorcise will help her control her bladder. Anyway, thank you for posting this video.
Back to my kegels after ignoring them for a while. when you give up you are guaranteed one thing: feeling terrible about urinating on yourself again. It is always worth the workout and small sacrifice of time. Michelle- - thanks again- - you always calmly and lovingly give me HOPE to do this! These are the best videos you have done! May God bless you.
Hi Olivia this will depend upon how quickly you progress, when you feel that you can manage the beginners exercises well then it's time to progress them. Some women can do so after a couple of weeks, for others it can take a few months, all the best!
I'm a beginner myself I had a babie never done kegels before I don't understand how to go about it or what I'm doing please help me maybe go by steps with me on the exercises 😊 please
Hi Honey, this is really hard at first hang in there. Try stopping or slowing your flow to test whether you can contract your pelvic floor muscles. Do your exercises with v. gentle contractions,not hard (causes your abs & butt contraction) so you just feel a flicker of the PF muscles working. Start with your gentle contractions, hold them for longer when you can & then stronger. I have a vid on how to find and feel PF muscles on my Michelle Kenway Channel which should help too, best of luck
Amazing!!! I did this while I was sited the whole time and I really felt a difference. Thank you!!! A weird thing does happen every time I do a proper lift. . . . I burst out giggling. I can't help it. . . SO WEIRD!!!! The tip about the inward curved back is KEY.
I look up other kegal exercises. I felt other videos wasn't working until I look up your video. The exercises r very easy to do. You're really good at explaining things. I have to say I can really feel it in vagina area. So thank you
Hi Michelle, I have had stress incontinence since the birth of my first child 26 wks ago. I saw a physio immediately. I am most comfortable doing these on my back. I do kegels 3 times a day. I have improved 40% and have avoided exercises that include weights and where I am required to stretch my legs wide. I still leak when I laugh, cough ,sneeze, lift the baby etc. I do the knack. How long does it take to get better? Even a side kick in aquafit class causes a leak.
Hi Andrea for the right exercises, the actual problem/cause needs to be known. I would focus on stool management - aiming for soft, well formed stool and avoiding all straining using the correct brace and bulge bowel emptying technique with particular focus on PF relaxation during emptying as shown in my You Tube vid. on this if you search my name and bowel movement you shoudl be able to find this Hope this helps you out a little! M
Thanks you so much i tried the bent over ones first time ad i lay back down on my chest at the end to relax i found my lower stomach hurt. I know there working and im doing them in small amounts while I adjust. I definitely noticed the tightness happening in pelvic as pushing my uthera into place every day the past few days i feel thighning around mu finger. Thanks again your amazing life saver.
Hi Michelle. Your videos are great, but I was curious as to why we only lifted one leg up for a set, and not one and then the other for symmetry (starting at 5:55). Does this not matter for this workout?
Many thanks from Russia! woderful, frienly and understandably presente sets. After this one I feel a difference, like the low belly has decided to keep my blooder with more love and strenght, ha-ha Thank you...Tatiana Manukovskaya
It may be that you are doing the wrong action - maybe pushing down instead of lifting up and squeezing inside. Try to slow or stop the flow when you empty your bladder as an occasional test - this gives an idea of using your pelvic floor muscles
Will these exercises help to reduce queefing? Also, I'm sorry if I missed you're answer to this, but what is the maximum number of times I can repeat this exercise sequence daily? Thank you so much for these videos they are incredibly helpful! 😊❤️❤️
Hi Catherine Great question! Queefing or air pocketing in the vagina is usually caused by loose internal tissue or prolapse on upper inside front of the vagina. Some women find that strengthening the pelvic floor muscles can help overcome this issue, others find that position during intercourse can help too. Ideally aim for 3 sets of exercises daily, 8-12 repetitions, holding each contraction for 3-10 seconds. There is no need to do any more than this, just make these exercises count by doing them well. All the best to you!
Michelle Kenway Thank you! I will do these exercises as you recommend for a few months then check back in to let everyone know if it was helpful for reducing the amount of air pocketing that I'm currently experiencing. I experience queefing many times daily not only during intercourse but from bending over, laying down or doing yoga. It's getting really embarrassing! I have made an appointment with my gynecologist about this but the soonest they could schedule me in was January so I might as well try kegels in the meantime. Best wishes to you :)
I've been doing this routine for about two weeks so far (I got very distracted from doing kegels due to the holidays and family visiting!). I am seeing improvement with how much I can control my muscles and I'm able to hold for a full 5 seconds. I'm not seeing any change in the air pocketing though yet. However I can squeeze and lift when I'm in poses (yoga) such as bridge pose and I can prevent the air from going inside and thus preventing the queef when I come out of the pose. My gynecologist told me that I look "normal" but unfortunately I forgot to discuss queefing with her. It's part of my New Years resolution to do this kegel routine daily! I'll try to check back in later for updates just in case my story can help someone else in some way ❤😊🙏
I am feeling a bit difference in these exercises now! I'm getting much stronger. I think I will be ready for the more advanced exercises soon! I'm also noticing less air pocketing. It still happens often but it's just a bit less frequent!
thanks for this lovely video miss michelle...just started this a few days ago..my problem is that i urinate frequently..however, am not suffering from any kind of illness nor do i get any pain ..would this exercise help with my problem?
Hi maam michelle.. Im happy that u posted video tutorial for the women who need help about on how to kegel exercise .but maam im from phil. And i wanna ask u favor , can u send me the video on how to do it inside ..whats happening inside .. I dont know how to do it seriously...
Eva Pardillo Hi Eva yes it's really tricky to know what's happening on the inside isn't it! This video teaches you how to know what's happening on the inside, watch it closely it gives you a number of techniques to trial so you can use the best one for you ua-cam.com/video/VfmWkHSOi7U/v-deo.html Hope this helps you out Eva Cheers Michelle
Hi Lissette there is no firm evidence supporting the use of balls to increase the speed of strengthening. It may be that using balls with pelvic floor exercises can help if they are used correctly (lift & lower) but there is no firm evidence in support of this yet
Hi, Michelle, just one quick question plz, I had my Polyp Surgery on 23 November 2016. Now facing one problem, ''Uncontrollable Urine + opening Bowel (Poo). What exercise you recommend to control this embarrassing situation? my GP asked me to check youTube? Thanks, have a brilliant day & excellent health dear.
Hello Michelle, I am currently trying to help my mother recover after a vaginal hysterectomy surgery. It has been a month after the survey and I was wondering if she can begin Kegel exercises since her pelvic floor muscles are weak? I would greatly appreciate your help!
Hi Claudster, this is a really common problem - you're not alone. This video link might help you better understand, it's an older video but nothing has changed since it was made and it helps you know how to find and feel your pelvic floor muscles for your Kegels ua-cam.com/video/VfmWkHSOi7U/v-deo.html
It's like if you are going pee on the toilet and you try to stop the stream these are the muscles. You should be able to do that and then pull the muscles up and feel it in your uh butt hole too lol. I have a really weak pelvic floor and just started with weights and cant even keep the lightest weight in for more than a minute so I am doing as much as I can to fix myself
you're agood teacher!! i was trying the kegel for holding the urine method, but i felt burning afterwards like i would have UTI. Don't know what was wrong.
I'm hearing you and thank you for the feedback. This video was made a number of years ago before I learned the benefit of a good microphone which fortunately I now use but thanks again for your helpful feedback, much appreciated!
I’m finding it hard to fully rest in between . Holding isn’t an issue for me . Any tips . I’m just so tired of still having accidents 3 years after giving birth and a nasty episiotomy.
Great video! I want to make sure that I am on the right track, when I lift and squeeze I suck my stomach in. Also, after the muscles feel a little tight.
Hi Kristen, 2 really great points here. Your stomach shouldn't pull in too much, the lower part of your abdomen may gentle tighten however if you pull your stomach in it will actually push your pelvic floor down which is the opposite to what you want. Also make sure you relax the pelvic floor muscles after contracting them - this is the cause of tightness and the pelvic floor shouldn't feel tight when you finish. Make sure you relax your pelvic floor back to resting in between every exercise you do and try not to contract too strongly until you are able to relax these muscles completely. When you have your technique right, then try for stronger contractions. Hope this helps you out, Michelle
mahalo for this very informative exercise, although i did have a question regarding breathing: Can i still breathe throughout the contractions? or do i hold my breathe until ready to release?
How long should we continue the beginner exercises and then switch to the advanced one? If we increase time in the beginner exercises from 4 to 10 seconds, would that work instead of switching to advanced exercise?
Hi Alfika ideally Kegel exercises should be done 3 times daily, do what you can manage it all adds up. Ideally aim to hold your exercises for up to 10 seconds, up to 8-12 times in a row each time you do the exercises, best of luck
Hi Michelle! I'm a girl residing in India n I've been suffering from epispedias incontinence by birth. I'm 20 years old now and still find difficulty in controlling my urinary tract muscles especially during stress activities like sneezing, walking, running, coughing etc. Also bed wetting has been a major issue for me. Will these exercises be useful for me?
Hi Michelle. I have been doing kegels for about 6 weeks now. I can tell that my muscles seem more strong now. I have a serious (to me) problem. I have a prolapsed uterus which is quite severe. Can the kegels eliminate this as I continue to do them?
Hi Betty, it sounds as though you're doing really well! Kegels can help women reduce prolapse symptoms with mild to moderate prolapse and they are important for prolapse management for all women. See how things go for you over the next 3-4 months, I'm always keen to hear if you have time to let me know
Thanks so much for posting these. I was on the verge of seeing my GP because I just couldn't get to the loo quickly enough and had a few minor leaks. So, I thought I'd try some kegel exercises first before making an appointment. There has been a massive improvement, I'll keep on with them, they're easy and weirdly relaxing 😊
Hello Michelle, will these still be effective after 15 years+ after having a baby by c section? I tried this is it normal to feel quenching/tightening of buttock muscles too? or just inside pelvic floor? Also each time I lift I seem to hold my breath. Thanks for any advice. I found your video and voice very gentle and pleasure to workout to.
If u gotten a c section , why need to do a kegel exercise? Is it vagina loose before or something? Bcuz I give birt thru the vagina n my vagina is very tight ...but I still do a little kegel now n then
I am 60 years old.....my pelvic floor was so weak that my female organs were pressing against my bladder making it feel like a constantly had to pee......it was so uncomfortable I couldn't stand it and it made me miserable.....my Dr. told me to do kegel exercises to strengthen my pelvic floor....that lead me to Michelle's videos......after two days of doing the exercises I was feeling better.....thank you so much Michelle for the work you do......I am now a healthy happy 60 year old woman...God Bless you Michelle.
Wow that was some quick results! That's so awesome
Really?
Hi, I think that women need to be really aware of the need to fully relax their pelvic floor after their contraction, and take the time to relax their pelvic floor muscles brfore the next exercise. The other tip is to start gradually, and increase to stronger holds over time. Kegel exercises should never cause any discomfort during or after the exercise, hope this helps you out, Michelle
Hi Michelle
I've had pelvic floor trouble for quite a while , but since doing these exercises and core exercises for beginners I've noticed a big difference thank you
Hi Kayla Yes it does help to tighten the pelvic floor, and it can take 5-6 months of almost daily Kegels to restore pelvic floor strength and tone so it takes perserverence and dedication but worth it. Cheers Michelle
Hi Joane - yep the lift and squeeze is the tricky bit, it means lift and squeeze inside in and around all 3 pelvic openings at once using the pelvic floor muscles. This is the correct technique for pelvic floor exercises and pelvic floor strengthening and rehab Cheers Michelle
Great beginner workout for Kegel exercises.
Michele, Its wonderful that you show us how easy and fun this can be! You are a great gym coach and a wonderful human being !!!
@7 merri Many thanks to you - I really do appreciate your lovely feedback and support. That means a lot coming from you, thank you! ❤️🌺
You know what is pathetic?when you tell your symptoms to a doctor several times because you are truly suffering and they do nothing for you.and then all you need is to find it on UA-cam
Yeah. I hear you on that.
Thanks Linda glad to be able to help out! Thanks for sharing
Hi Carol, yes this is how it feels, the pelvic floor muscles wrap around all 3 pelvic openings in women. Many women find this hard to feel, and some feel Kegels more in & around some openings that others especially after natural childbirth. If you can feel this you are on the right track, try to lift inwards as well as squeeze. Over time you may start to feel more in and around all 3 openings as your strength improves, hope this helps you M
Hi again Ikebbi, thanks so much for your support hope this series is helping you out!
Yes Sunil these are the type of exercises to increase pelvic floor strength that may assist some women with urinary frequency. Also important to combine these with bladder retraining and avoiding bladder irritants too.
nice thanks
Can everyone do that how many times a day? hope to hear you back 😊
+Ladylou Maquinano try to do up to 8-12 reps, 3 times a day. Start with the number of exercises you can do and repeat that 3 times throughout the day, all the best!
Michelle Kenway I want to ask. my mom want to do this exercises but she have a Hysterectomy a year ago. can she do it without any effect what so ever ?
Been doing this for two weeks and let’s just say the compliments haven’t stopped 🤪
Lol this is the best comment 😂😂
😁😁
How to lift and Squiz
You give me hope.
Hubby dey enjoy ooo 😅😅😅
Hi Shelly-Ann I don't think this is a problem if the sensation ceases as soon as you finish your exercises. It may be that you are contracting the pelvic floor muscles in and around your urethra (urine tube) that could be causing this sensation. Be sure to relax your pelvic floor muscles completely too after contracting them.
Thank you so much for your video. I am doing this for 3 days already and it's working for me. I have chronic pelvic pain for almost 2 years now and gives discomfort on my daily lives.. This really help me alot... Thank you so much
Hi Sherry - the idea is to breathe normally throughout your Kegels and avoid breath holding which is often a challenge starting out
Michelle Kenway &
Michelle Kenway
video dont shiw properly due to texting on screen plz change the texting site thanks
These exercises work fast! Thank you.
Thanks Nelly!! You are absolutely correct about this :) Michelle
Hi unfortunately no 1 answer - depends on breastfeeding (hormones),fatigue, bodyweight, correctness & progression of PF exercises etc. After you stop feeding things can improve but no reason to stop. Hang in there, progress exercises with strong long upright positions. Studies show weak PF muscles take 5-6 mths for a good effect. Devices can be used, if all else fails simple surgery when family comllete. PF exercise is recommended world wide as 1st line of management for SUI. Hope this helps!
Hi Carol when strengthening PF exercises are recommended daily & take about 5-6 mths for weak PF muscles. When you can hold your contractions strongly for 10 seconds lying down, progress to the standing upright exercises. Some ladies do the more advanced standing sets early in the day and the lying down beginners version later when fatigued. M
Mam am only 15 years I am so fat and I do jumping rope for long time to become slim .My mother said that it will cause any uterus problems in future mam it will cause any problem plz give a reply mam it's urgent
Have just done this session - lower back sore. Urethra feels a tad stronger 🌟
That's great Shelly-ann! Thanks for letting me know, best of luck
Thank you Michelle. I'm 21 and having problem always want to pee. I tried this today. This is best.
Thank you for posting these videos Michelle. It has certainly helped me with pelvic floor recovery after recently giving birth to my son. Can I also ask - how many times a day would you recommend doing these exercises? Thanks in advance
I have such a hard time with my counts and focusing on my breathing while doing my keogle exercises. Thanks for making these videos they really help me stay in tune.
Hi Azrhea - yes the counts are so difficult aren't they, some ladies try to lift with the breath to help them breathe. Keep up your good work!
My mother has been diagnosed with diastolic heart failure which has caused one of her lower legs to swell up. Her doctor prescribed a water pill which was 40 mil Furosemide. Initially both feet and calves were swollen. After a little over a week the swelling in her left foot and calve went down, but the right foot still had swelling and the right calve about the same swelling it started with. The doctor then up the dose to Furosemide 80 mil. Now my mom wets herself quite a bit. I hope this Kegel exorcise will help her control her bladder. Anyway, thank you for posting this video.
Back to my kegels after ignoring them for a while. when you give up you are guaranteed one thing: feeling terrible about urinating on yourself again. It is always worth the workout and small sacrifice of time. Michelle- - thanks again- - you always calmly and lovingly give me HOPE to do this! These are the best videos you have done! May God bless you.
Hi Miss Esse yes nothing like a bit of motivation to get you back to exercises. Thanks so much for your kind words - very much appreciated
Thanks Michelle. I keep watching these video as reference and motivating guide.
Thanks for your comment Helena! Hope this helps
These are great! thank you!!!
These have helped me so much! Thank you
How many weeks should I do the beginner exercises before starting the advanced exercises? Very helpful video by the way. 😀❤️
Hi Olivia this will depend upon how quickly you progress, when you feel that you can manage the beginners exercises well then it's time to progress them. Some women can do so after a couple of weeks, for others it can take a few months, all the best!
I'm a beginner myself I had a babie never done kegels before I don't understand how to go about it or what I'm doing please help me maybe go by steps with me on the exercises 😊 please
Hi Honey, this is really hard at first hang in there. Try stopping or slowing your flow to test whether you can contract your pelvic floor muscles. Do your exercises with v. gentle contractions,not hard (causes your abs & butt contraction) so you just feel a flicker of the PF muscles working. Start with your gentle contractions, hold them for longer when you can & then stronger. I have a vid on how to find and feel PF muscles on my Michelle Kenway Channel which should help too, best of luck
Thank you!!! My wedding is coming up
feliz navidad! 🦄💕
Amazing!!! I did this while I was sited the whole time and I really felt a difference. Thank you!!! A weird thing does happen every time I do a proper lift. . . . I burst out giggling. I can't help it. . . SO WEIRD!!!!
The tip about the inward curved back is KEY.
I giggle too...so odd!
How can you know its getting tighter
how do you even do these? like how do you "lift and squeeze"... im so confused :(
imagine you're holding In a pee. those r the same lifting and squeezing she's talking about
😁😁😁
I'm totally lost too!
@@Tatianarain exactly thanks
Inside you lift your muscles inside
Great !! thanks for sharing these awesome videos ! Greetings from Colombia.
wow, I felt it well well. I will keep on doing it
Excercises start 2:26
Excellent info for woman! And shared your kegel exercise video for MEN, to a friend...! :-)))))
Love to watch ur videos.Would u plz plz plz say me does kegels cure moderate prolapsed completely
I look up other kegal exercises. I felt other videos wasn't working until I look up your video. The exercises r very easy to do. You're really good at explaining things. I have to say I can really feel it in vagina area. So thank you
+Renee Mosholder my pleasure Renee, glad to help you out!
Hi Michelle, I have had stress incontinence since the birth of my first child 26 wks ago. I saw a physio immediately. I am most comfortable doing these on my back. I do kegels 3 times a day. I have improved 40% and have avoided exercises that include weights and where I am required to stretch my legs wide. I still leak when I laugh, cough ,sneeze, lift the baby etc. I do the knack. How long does it take to get better? Even a side kick in aquafit class causes a leak.
Hi Andrea for the right exercises, the actual problem/cause needs to be known. I would focus on stool management - aiming for soft, well formed stool and avoiding all straining using the correct brace and bulge bowel emptying technique with particular focus on PF relaxation during emptying as shown in my You Tube vid. on this if you search my name and bowel movement you shoudl be able to find this Hope this helps you out a little! M
I have a uterus prolapse so my doctor recommended this I really hope this works 🙇🏻♀️
I have the same i find pushing it back up before i start my exercise helps with my fingers. I just started day three. I feel tightening inside.
Thanks you so much i tried the bent over ones first time ad i lay back down on my chest at the end to relax i found my lower stomach hurt. I know there working and im doing them in small amounts while I adjust. I definitely noticed the tightness happening in pelvic as pushing my uthera into place every day the past few days i feel thighning around mu finger. Thanks again your amazing life saver.
easy to follow instructions.
This is for vagina exercises, not loosing weight! LOL These comments crack me up. Thank you!
thanks for sharing!
Thank you so so so much 💗
THANKS alot,it is amazing...
Thanks for your comment!
Hi Michelle. Your videos are great, but I was curious as to why we only lifted one leg up for a set, and not one and then the other for symmetry (starting at 5:55). Does this not matter for this workout?
Many thanks from Russia! woderful, frienly and understandably presente sets. After this one I feel a difference, like the low belly has decided to keep my blooder with more love and strenght, ha-ha Thank you...Tatiana Manukovskaya
It may be that you are doing the wrong action - maybe pushing down instead of lifting up and squeezing inside. Try to slow or stop the flow when you empty your bladder as an occasional test - this gives an idea of using your pelvic floor muscles
Thank you so very much!
Will these exercises help to reduce queefing? Also, I'm sorry if I missed you're answer to this, but what is the maximum number of times I can repeat this exercise sequence daily? Thank you so much for these videos they are incredibly helpful! 😊❤️❤️
Hi Catherine Great question! Queefing or air pocketing in the vagina is usually caused by loose internal tissue or prolapse on upper inside front of the vagina. Some women find that strengthening the pelvic floor muscles can help overcome this issue, others find that position during intercourse can help too. Ideally aim for 3 sets of exercises daily, 8-12 repetitions, holding each contraction for 3-10 seconds. There is no need to do any more than this, just make these exercises count by doing them well. All the best to you!
Michelle Kenway Thank you! I will do these exercises as you recommend for a few months then check back in to let everyone know if it was helpful for reducing the amount of air pocketing that I'm currently experiencing. I experience queefing many times daily not only during intercourse but from bending over, laying down or doing yoga. It's getting really embarrassing! I have made an appointment with my gynecologist about this but the soonest they could schedule me in was January so I might as well try kegels in the meantime. Best wishes to you :)
Catherine Sebring will these exercises tighten my vagina? 😊
I've been doing this routine for about two weeks so far (I got very distracted from doing kegels due to the holidays and family visiting!). I am seeing improvement with how much I can control my muscles and I'm able to hold for a full 5 seconds. I'm not seeing any change in the air pocketing though yet. However I can squeeze and lift when I'm in poses (yoga) such as bridge pose and I can prevent the air from going inside and thus preventing the queef when I come out of the pose. My gynecologist told me that I look "normal" but unfortunately I forgot to discuss queefing with her. It's part of my New Years resolution to do this kegel routine daily! I'll try to check back in later for updates just in case my story can help someone else in some way ❤😊🙏
I am feeling a bit difference in these exercises now! I'm getting much stronger. I think I will be ready for the more advanced exercises soon! I'm also noticing less air pocketing. It still happens often but it's just a bit less frequent!
thanks for this lovely video miss michelle...just started this a few days ago..my problem is that i urinate frequently..however, am not suffering from any kind of illness nor do i get any pain ..would this exercise help with my problem?
Are all the different positions simply alternative positions, or do they each exercise the pelvic floor in a different way. Thanks!
How often should I do this exercise? Do I need to do all of these positions or just one of them?
Thanks your advice did work )
I even do this when walking, sitting watching TV, at work, in the vehicle. I've never had any compliance.
Thank you . My doctor recommended this .
@Annette Spencer my pleasure! Thank you for taking the time to comment. Hope this helps❤️
Many thanks
Hi maam michelle.. Im happy that u posted video tutorial for the women who need help about on how to kegel exercise .but maam im from phil.
And i wanna ask u favor , can u send me the video on how to do it inside ..whats happening inside .. I dont know how to do it seriously...
Eva Pardillo Hi Eva yes it's really tricky to know what's happening on the inside isn't it! This video teaches you how to know what's happening on the inside, watch it closely it gives you a number of techniques to trial so you can use the best one for you ua-cam.com/video/VfmWkHSOi7U/v-deo.html Hope this helps you out Eva Cheers Michelle
Michelle Kenway
Hi Lissette there is no firm evidence supporting the use of balls to increase the speed of strengthening. It may be that using balls with pelvic floor exercises can help if they are used correctly (lift & lower) but there is no firm evidence in support of this yet
Michelle Kenwa
Hi, Michelle, just one quick question plz, I had my Polyp Surgery on 23 November 2016. Now facing one problem, ''Uncontrollable Urine + opening Bowel (Poo). What exercise you recommend to control this embarrassing situation? my GP asked me to check youTube? Thanks, have a brilliant day & excellent health dear.
Thnk u for you advice and plz one more thing is there any equipment that I can use to do this exercise to work best
Hello Michelle,
I am currently trying to help my mother recover after a vaginal hysterectomy surgery. It has been a month after the survey and I was wondering if she can begin Kegel exercises since her pelvic floor muscles are weak?
I would greatly appreciate your help!
Please what's being lifted and squeezed???
Inner pelvic muscle
Can't see anything moving farless lifting
Breathe in breathe out
I just have my first child and I have uterus prolapse so my doctor recommended this exercise I really pray it works for me
How did it go?
Maravilhoso amei
Thank you so much
You're most welcome Sindhu
I found it difficult what to lift how to lift and how to squeeze lol😅😅😅😅😅
Michelle, What’s your advice on kegel “devices”?
I feel like I'm just not understanding Kegels.... I have no idea how to use those muscles.... I am so frustrated.
Hi Claudster, this is a really common problem - you're not alone. This video link might help you better understand, it's an older video but nothing has changed since it was made and it helps you know how to find and feel your pelvic floor muscles for your Kegels ua-cam.com/video/VfmWkHSOi7U/v-deo.html
Claudster Hernandez You’re not the only one. I still haven’t figured it out.
It's like if you are going pee on the toilet and you try to stop the stream these are the muscles. You should be able to do that and then pull the muscles up and feel it in your uh butt hole too lol. I have a really weak pelvic floor and just started with weights and cant even keep the lightest weight in for more than a minute so I am doing as much as I can to fix myself
@@michellephysio j
This is awesome !
you're agood teacher!! i was trying the kegel for holding the urine method, but i felt burning afterwards like i would have UTI. Don't know what was wrong.
Hello Michelle can this exercise help to ease labor pains in pregnancy?
+Sheena Rebeiro no these exercises won't help labour pains however they are very important for recovery after pregnancy and childbirth
You look great! keep going and keep it up! Great videos!
Does these exercises helpful in case of rectal prolapse also?
Yes Gauri these are the type of exercises to strengthens the pelvic floor with rectal prolapse
michelle i love all your videos and god bless you but please do try to do something about your mike. that sound is really distracting
I'm hearing you and thank you for the feedback. This video was made a number of years ago before I learned the benefit of a good microphone which fortunately I now use but thanks again for your helpful feedback, much appreciated!
Good one
Amazing video thanku for this information ...I found this video best
I’m finding it hard to fully rest in between . Holding isn’t an issue for me . Any tips . I’m just so tired of still having accidents 3 years after giving birth and a nasty episiotomy.
Are there exercises or activities that should be avoided while trying to gain strength?
Great video! I want to make sure that I am on the right track, when I lift and squeeze I suck my stomach in. Also, after the muscles feel a little tight.
Hi Kristen, 2 really great points here. Your stomach shouldn't pull in too much, the lower part of your abdomen may gentle tighten however if you pull your stomach in it will actually push your pelvic floor down which is the opposite to what you want. Also make sure you relax the pelvic floor muscles after contracting them - this is the cause of tightness and the pelvic floor shouldn't feel tight when you finish. Make sure you relax your pelvic floor back to resting in between every exercise you do and try not to contract too strongly until you are able to relax these muscles completely. When you have your technique right, then try for stronger contractions. Hope this helps you out, Michelle
mahalo for this very informative exercise, although i did have a question regarding breathing: Can i still breathe throughout the contractions? or do i hold my breathe until ready to release?
Thanks Michelle....I felt really great after doing this excise
Great Jennifa glad to help you out and thank you for taking the time to comment
How long should we continue the beginner exercises and then switch to the advanced one? If we increase time in the beginner exercises from 4 to 10 seconds, would that work instead of switching to advanced exercise?
Hi Michelle....this question is for my wife. She suffers from the problem of frequent micturition, will these exercises help? or are there any other?
Hi, the exercise is the same asif you're in a sitting position. I also wondered at first😊❤
Hi Mishelle.how many times a day should I do the exercise to strength a pelvic floor? Thanks
Hi Alfika ideally Kegel exercises should be done 3 times daily, do what you can manage it all adds up. Ideally aim to hold your exercises for up to 10 seconds, up to 8-12 times in a row each time you do the exercises, best of luck
Hi, can we do all the positions in one go..?? Secondly is these exercises are beneficial for retro uterus
Hi Michelle!
I'm a girl residing in India n I've been suffering from epispedias incontinence by birth. I'm 20 years old now and still find difficulty in controlling my urinary tract muscles especially during stress activities like sneezing, walking, running, coughing etc. Also bed wetting has been a major issue for me.
Will these exercises be useful for me?
Hi Michelle. Do you have any excercises that could heal SPD? Since I had my c-section I still have pain in my pelvic area. Please advise. ❤️❤️
Hi Michelle. I have been doing kegels for about 6 weeks now. I can tell that my muscles seem more strong now. I have a serious (to me) problem. I have a prolapsed uterus which is quite severe. Can the kegels eliminate this as I continue to do them?
Hi Betty, it sounds as though you're doing really well! Kegels can help women reduce prolapse symptoms with mild to moderate prolapse and they are important for prolapse management for all women. See how things go for you over the next 3-4 months, I'm always keen to hear if you have time to let me know
Thank you so much for your answer!!! It is very encouraging. I will let you know.
Hi, so did it help with the uterus? Just started doing these exercises.
Thx
How can I do the exercises without using my sphincter muscles? What is a good way to isolate the pelvic floor muscles from the sphincter?
Thanks so much for posting these. I was on the verge of seeing my GP because I just couldn't get to the loo quickly enough and had a few minor leaks. So, I thought I'd try some kegel exercises first before making an appointment. There has been a massive improvement, I'll keep on with them, they're easy and weirdly relaxing 😊
So nice practicing with u
We all need this
Hello Michelle, will these still be effective after 15 years+ after having a baby by c section? I tried this is it normal to feel quenching/tightening of buttock muscles too? or just inside pelvic floor? Also each time I lift I seem to hold my breath. Thanks for any advice. I found your video and voice very gentle and pleasure to workout to.
If u gotten a c section , why need to do a kegel exercise? Is it vagina loose before or something? Bcuz I give birt thru the vagina n my vagina is very tight ...but I still do a little kegel now n then
Just do your best. Try to practice slowly breathing out after a couple of seconds
Hey Michelle, is it effective to treat Vaginismus?