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@@heyraahmad1152 this is a helpful place to start to help you learn how to fully lengthen and contract your pelvic floor. Then most people with SUI also need hip and core strengthening so further support the pelvic floor and overcome leaking, in which case I’d recommend checking out the other videos on my channel for this

you're welcome! Glad you found these tips to be helpful for you

Congrats on your growing family! Yes, it should be fine unless you've been told otherwise from your provider. If someone has perineal/pelvic floor scar tissue restrictions, it can make it difficult for the pelvic floor to stretch and lengthen most effectively during a subsequent vaginal birth. Assessing flexibility of previous scars is something I do often with my patients, and if the scar tissue is not moving well we work on improving that with manual work and I teach them self massage techniques at home. Perineal massage as described in the video is a way to assess and work on this.

@@c.karnstein3299 great question! That blue area is indicating a branch of the clitoris

@@sydneysarver1168 aw so happy to hear you find them helpful! Yes I will add that to my content list. To clarify, you mean supportive movements for 0-6wks postpartum?

Yeah! Thank you:))

@@BenNeal-f4p hope these suggestions can give you some support

@@movewithDrChris thanks is hard for my to BM my whole anus feel tight

@@barborademes3714 yes breathing in to expand the abdomen and pelvic floor and then keeping the pelvic floor lengthening while you exhale and push

@@movewithDrChris great, thank you!!!

@@barborademes3714 you’re welcome

@@barborademes3714 you're welcome!

@@JannatulFerdous-h5w2o similar answer as I mentioned before…if OAB is being caused by a muscle weakness issue then yes these exercises can be helpful to explore

@@paigehansen6491 so happy to hear that! you’re so welcome!

The exercises where I'm on my back may not feel as comfortable depending how far along someone is in there pregnancy, so those are a maybe...but the ones on hands and knees are ones I recommend often to my prenatal patients. As always, if anything feels painful in your body trust that feedback and make modifications that feel supportive for you.

Overactive bladder (OAB) can be caused by a number of things (ex: muscle weakness, medication side effects, behavioral patterns of peeing just in case too often, consuming food/beverages that are high in bladder irritants, dec in estrogen that makes the bladder more sensitive as it fills, etc....). In cases where pelvic floor + hip muscle weakness is the cause, then yes these exercises can be helpful.

Think of melting as the relaxation/lengthening phase of the pelvic floor muscles moving downward into the towel roll, compared to the contraction/squeezing phase when the pelvic floor lifts up and moves away from the towel roll

@@movewithDrChris ok, thanks for responding! It’s clearer now.

@@Diana_222 you’re welcome, glad the added explanation was helpful

@@karinacorral2086 you’re welcome! I’m using a 15# weight in the video. Choose an amount that feels like a helpful challenge for you where you can still focus well on the quality of your breathing as you move

@@ronbackal yes, this would be a good alternative to explore. Hip hinge type movements like I’m demoing here help promote glutes strengthening (assuming people are doing them correctly and not hinging through their back). As for adding load, yes you can add a barbell or play around with dumbbell/kettlebell variations for an added challenge

@@movewithDrChris Thanks Dr. Chris! I really like your videos, they're giving good information and it's hard to find on TH-cam!

@@ronbackal thank you for the feedback! I’m glad you’ve found them helpful

@@LauChin-v6n you’re welcome, and yes a co-contraction of your pelvic floor with your lower abdominals with your exhale is correct, well done!

Thank you so much Dr Chris for yr quick reply which means a lot to me. God bless you.

@@LauChin-v6n you’re welcome 🩷

@@Iiiixoo this is still absolutely possible with an epidural! you’ll simply need additional help to position and support your legs this way from someone like your doula, nurse, midwife, partner, etc…

@@movewithDrChris thank u so much :) do I do the knees in position while laying on my back or on my side? Or do I have to kneel on all fours…just a bit panicky as I’m 3 days overdue

@@Iiiixoo you’re welcome! it can be applied to any position you choose to birth in. If you choose the sidelying position, note that it will just be your top leg that will have your knee in and foot out, but all other positions you’ll do both legs knees in feet out.

@@christopherebhabha happy to hear you’re picking up on additionally helpful details from the video after watching it a few times. Yes, our feet play at a very important role with our hip and pelvic floor muscles!

@@sonnymelayu9796sunliek glad you found this video helpful

@@movewithDrChris I love you

@@elsamiggels1939 when doing these for birth prep I don’t recommend doing them with added weight since the pelvic floor muscles won’t be able to lengthen most fully since they will be working to support you + the added load

Still early days, 14weeks Will definitely stop. Thank you very much for your speedy response. Much appreciated. Much love from Cape Town South-Africa. ❤❤

@@elsamiggels1939 you’re welcome! Ah ok so what I’m doing in the video is what I recommend for third trimester to help lengthen the pelvic floor in preparation for a vaginal delivery. I still recommend strength training and squatting with loads that feel good for your body to maintain as much muscle strength in your hips, core and pelvic floor throughout pregnancy. One doesn’t replace the other - they have different benefits 😉

@@marymar3433 you’re so welcome! Happy that you found this video to be helpful for you 🩷

@@Therese100K the intension behind this is to add a thoughtful amount of pressure to create a therapeutic stretch to the pelvic floor muscles, so when done correctly no it should not be painful

@@westcoastxo you’re most welcome!

@@HiteshKumar-xi7pv We’ve enabled Hindi subtitles on our end to be accessible for viewing to try and help with this. If you’re on your phone: Tap the three dots at the top, then tap captions and you’ll be able to select Hindi

@@movewithDrChris thnx .... please more videos on this topic

@@HiteshKumar-xi7pv you're welcome and yes there are many more longer form videos on this topic on my youtube channel :)

@@katherinep708 this is such a common challenge during pregnancy and when caring little ones postpartum. Way to notice! Start to bring your pelvis more underneath your ribcage (when possible) and you’ll feel a helpful difference 💪🏼

@@nxbhawks7682 flaccid would be my recommendation bc the pelvic floor is needing to contact during an erection (not to mention other muscles and blood flow coordination), so trying to do kegels then would be confusing to the body

@@Sara_creates feelings of urinary urgency are often linked with pelvic floor tightness and/or inflammation of the bladder. Working on breathing, pelvic floor lengthening, and hip strengthening are often helpful for addressing these symptoms if it’s a tight pelvic floor issue, along with exploring if certain foods/beverages are irritating to your bladder (ex: carbonated beverages, caffeine, alcohol, acidic foods) and lessening those to help dec bladder irritation

Glad you found this video and my recommendations to be helpful for you. Now I'm curious to see the other video you referenced and wondering if he's a pelvic floor physical therapist or not, lol!

@@movewithDrChris it’s a video from “YOGABOBY”.

Everyone's flexibility is different. It's hard to tell in the video but my butt is very close to the floor as well. As long as you're not feeling pain, discomfort, or straining to maintain your deep squat position then I'd say you're prob doing it well for your body

What you're describing sounds like pelvic floor muscle tightness, in which case you want to focus more of your efforts on the lengthening (inhale) phase and be mindful that you are getting as much of the lengthening to happen in between each contraction (exhale). Instead of counting reps, I encourage my patients to set a timer for 1-2min and do as many quality reps as they can within that time every other day. Each person progresses at different speeds, but many people will feel a noticeable improvement in their pelvic floor coordination and strength within 2-4 wks of consistent practice.

you're welcome!

@@احمداحمد-ط9ض1ع fists? I’m not sure I understand what you mean by that

you're welcome, glad you found the exercises and info helpful

you're welcome

The pelvic floor responds to how we are breathing due to it's relationship with the diaphragm muscle vs waiting for us to consciously tell it when to respond as we move. When we inhale the pelvic floor should lengthen, and when we exhale it should contract. I would encourage you to bring awareness to your breathing and notice how your pelvic floor is responding as you work through these movements

@@elizabethhiebert1859 you’re most welcome!

Toe pain and limited mobility in the toes can make lunges challenging. Here are some options to explore: instead of pressing/bending through the toes on the back foot you can try keeping the toes straight while maintaining the tip of your toes lightly connected to the floor for balance. You could also try pressing your back foot into a wall while keeping the toes straight using the wall for added balance support. You could also float your back foot off the ground all together. And, if possible, gradually working on flexibility throughout your ankle, foot and toes over time would be my other recommendation since having around 45deg of big toe flexibility is really important for optimal walking mechanics.

@@AvadhutNigudkar I recommend checking out this hip mobility series th-cam.com/video/GpS6noGLNmk/w-d-xo.htmlsi=B9vrDf_Bd5mhqSW0

@@fa1ooma180 I’d recommend starting with my beginner core series th-cam.com/play/PL1xQb7fciwLhY71vnXw8-vluTcDV1kMAO.html&si=3qYPVj_d_TgYPzQv

Perineal massage is a massage technique to help stretch and improve the flexibility of the pelvic floor muscles in preparation for birth. I go into depth on how to do this and use a pelvic model to demonstrate in this video for your reference: th-cam.com/video/YWtUdRdDeG4/w-d-xo.htmlsi=fV1WoUL_rWvxI58n

@@kristinak442 glad you found this info helpful!

happy to hear the explanations in this video were so helpful for you, you're welcome

You're welcome, glad you found the video helpful