Pelvic Floor Exercises for BEGINNERS in 3 EASY STEPS
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
- Pelvic floor exercises for women in 3 easy steps for beginners with Pelvic Floor Physiotherapist Michelle Kenway from www pelvicexercises.com.au Learn how to do pelvic floor exercises (Kegel exercises) with physical therapy muscle training for beginners and the 3 best positions for doing pelvic floor exercises.
Time Stamps
0:00 Pelvic floor exercises for women
0:59 Position for beginners
1:11 Locating pelvic floor muscles
2:39 Pelvic floor exercise mistakes to avoid
2:51 Step 1 pelvic floor exercises
3:46 Step 2 pelvic floor exercises
5:05 Step 3 pelvic floor exercises
6:44 Positions for pelvic floor exercises (beginners)
7:13 Progressing pelvic floor exercise positions
7:47 Pelvic floor exercises workout routine
Pelvic Floor Muscles Location
The female pelvic floor muscles sit at the base of the pelvis. These muscles encircle the 3 female pelvic openings; the anus, vagina and urethra. The correct action for pelvic floor exercises is to squeeze and lift the pelvic floor muscles around these 3 pelvic openings.
Step 1 Pelvic Floor Exercises
Squeeze and lift inwards contracting the pelvic floor muscles around the anus. Relax these muscles and allow them to rest. Keep the buttock muscles relaxed throughout this exercise.
Step 2 Pelvic Floor Exercises
Squeeze and lift the pelvic floor muscles inside and around the vagina. Then relax and rest these muscles. Keep the upper abdominal muscles relaxed throughout this exercise.
Step 3 Pelvic Floor Exercises
Squeeze and lift the pelvic floor muscles around the urethra (urine tube) and then relax and rest these muscles. Breathe normally throughout this exercise.
Pelvic floor exercises for women combine all steps 1-3 by squeezing and lifting inwards around the anus, vagina and urethra all at once. Next, relax your pelvic floor muscles back to resting to allow muscle recovery before attempting your next Kegel exercise.
3 Best Positions for Pelvic Floor Exercises
1. Lying Down
The best position for beginners pelvic floor exercises is often lying down. This position avoids lifting the pelvic floor muscles and the weight of the pelvic contents up against gravity which occurs when the body is in upright positions.
2. Sitting Upright
Progressing pelvic floor exercises from lying down often involves doing pelvic floor exercises sitting. Sitting on a towel roll can assist with feedback to check exercise correctness.
3. Standing Upright
Advanced pelvic floor exercises are usually performed standing upright so the pelvic floor muscles are required to work harder lifting the weight of the pelvic contents against gravity. Women are usually encouraged to attempt doing pelvic floor exercises in upright positions as soon as they feel confident to do so.
#pelvicfloorexercises #beginners #physiotherapy
References
1 Sapsford RR, Hodges PW, Richardson CA, Cooper DH, Markwell SJ, Jull GA. Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neurourol Urodyn. 2001;20(1):31-42.
2 Bø, K., Talseth, T., & Holme, I. (1999). Single blind, randomised controlled trial of pelvic floor exercises, electrical stimulation, vaginal cones, and no treatment in management of genuine stress incontinence in women. Bmj, 318(7182), 487-493.
3 Bø, Kari & Mørkved, Siv & Aschehoug, Arve. Chapter 6. (2104) Pelvic floor and exercise science. In Bo, K., Berghmans, B., Morkved, S., & Van Kampen, M. Evidence-based physical therapy for the pelvic floor: bridging science and clinical practice. Elsevier health sciences. 10.1016/B978-0-7020-4443-4.00006-6.
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Now we are at a point where we need to blur medical device. With all the shit on you tube these day I just find that kinda funny … sorry 😂
Thank You for the really good explanation 😊
@carolehacheleblanc3 I hear you! When I first uploaded this vid showing the anatomical model YTube knocked it back as breach YTube community guidelines. Soooo I pixelated the normal female anatomy to get this through to women to see. Yes it’s incredible I hear you & thank you ❤
You are so articulate and I really learned something. Thank you 💕
Follow your instructions for kegels 3 times per week after surgery. Has helped so much. Thanks for your expertise.
@susieinthecountry4434 Hi Susie I'm really glad to read that this has helped post surgery. All ther best to you and keep up the good work x
As a man, I'm trying these exercises to see if they help me with my pelvic floor tightening issue, making me feel as if I have to urinate every few minutes. I have faith they will work. Thank you
Did it work?
Thank you, Michelle!!!❤
Nice to have you back - as always Thank You
@Paula Jubilee my pleasure! Thanks so much for your lovely support. 💖
Great to see you back and thank you. 🙏
@Zoey my pleasure indeed and thank you for your support. Hope this helps!🙏 ❤️
Thank you. Glad to see you back on you tube. I have been following you for a while and find your empirical approach excellent. Your videos have helped me to help my clients. I am a rehab fitness trainer in the UK.
Healthy Regards
@Sally Taylor really my sincere pleasure and privilege to help! Thank you so much for your lovely ongoing support, I am most grateful to you indeed ❤️ Wish you and your family all the best in UK 🙏 💖
Thanks! Great info! Helpful!
@barbbrazes869 I'm really glad this helps!
Thank you. You providee great explanations on how to do the exercises. Wish my mum had taught me about these things.
@Amberley my pleasure! I hope you benefit from this video information. All the best!🙏💖
Thank you for all you do for us!❤
@1960genius my pleasure! Thank you for being there and suporting me
It was nice to see a new video.
You're looking great!
@Lara Huffmaster makes me so happy to read your comment, thanks so much for your lovely support. All the best to you 🙏 ❤️
Thank you..hood sharing❤
Thank you so much Michelle. I have learned so much from your videos. I am doing my pelvic floor exercises as you have indicated and actually have felt an improvement on the prolapse. God Bless you!
@gardenialeeman4932 I'm so pleased to hear this news, thank you very much for letting me know - motivates me to keep doing what I do. All the best to you!
@@michellephysio ❤
Thank you so much! I'm looking forward to your upcoming workout videos.
Hello
@brianne4725 my pleasure Brianne, coming your way. What kind of workouts would you like to see in particular?
@@michellephysio just anything for strengthening the pelvic floor muscles, but I do like using a stability ball.
@Brianne thank you it’s probably time to do another pelvic floor workout routine for women. Yes, I can include stability ball too which I haven’t used in a while, great idea!❤️
Having so much trouble isolating individual areas. Can’t tell if I’m squeezing or lifting. This is so dang hard.
Excellent explanation of exercises thank you.
@Honeybee-ym2wn You are welcome! Thanks for the lovely comment. All the best to you! 🙏
Merci
Thank you dear friend
@qadarmxmd6046 you are indeed most welcome
Merci infiniment Michèle !💝💖💝
@thmg2396 You're welcome! Thanks for taking the time to comment. All the best!🙏
Welcome back ma'am I really miss your videos. Nice to see you again with this very valuable video and special .I really love this your instruction it was different than your previous videos no music in back ground this made me focus in every word you said spectacular to specific points.And I would like to ask you about your opinion about that workout spread in different social media like Chinese core dance? And another question how can I realise that my pelvic muscles had changed??how time it takes finally thank you for your amazing effort to help us.
@user-dz3tw5db3t it can take up to 6 months or even longer for pelvic floor muscles to to get stronger. You will be able to hold your exercises for longer and probably stronger as your pelvic floor muscles improve. You may also notice that pelvic floor problems such as bladder leakage or prolapse symptoms are less troublesome in your life. I've had a look at the core dance - it involves alot of pelvic thrusting and won't flatten your stomach. It's not the type of exercise I recommend for weight management with pelvic floor problems. I hope this helps!
@@michellephysio Thank you for your nice reply. I tried core dance once and it really make me feel pain in my core muscles. So I will follow your advice thanks ☺
عنجد معلومات مهمة جدا شكرا جزيلا ❤من تركيا
Thanks for you my doctor
Thankyou for sharing important information..❤❤❤❤
@flossey100 you're welcome! I'm really glad they make sense, thanks so much for taking the time to comment ❤️
Nice
Hi Michelle, welcome back! We missed you :)🥰❤❤❤
Hello
@lauraezlescu1358 Hi Laura thank you so much for being so thoughful & for commenting. I really appreciate this very much ❤️
Michelle make a video on puborectalis relaxation as soon as possible
Thanks Again Take Care
@-- • you're most welcome! Hope this helps. Take care too❤️
This was really helpful thank you!! … I’m only 30, small frame and I had an 8 lbs baby 4 years ago and this is the second time dealing with rectocele. Looks like stage 2 so I’m hoping to reverse it with just exercises. Some days I’m hopeful and some days I’m a mess. 😔
Never quit. Never give up!
Post the puborectalis relaxation video soon
Thank you
@Renee Copeland my pleasure! Hope this helps 🙏
I have followed your helpful work for some months. Thank you for everything you do. It is a wonderful, helpful, generous blessing in this world currently suffering on so many levels.
I am an older, anxiety and fear healing person, striving to improve and find more peace in this later stage of life. w
With greater isolation due to age, distant family, covid,media negativity and world events, finding ease and peace is challenging.
So thank you many times over.
May you be happy, healthy and ease full in life. Your generosity and help has truly changed my life for the better.
Regards
Maria Fresta
@maria fresta really my sincere pleasure and privilege to help! Thank you for your lovely comment. I'm really so glad that I've been able to help you and I really do appreciate you taking the time to let me know, I'm most grateful indeed Maria. Wishing you all the best for your future health and happiness! 🙏 ❤️
THANKS.
@suzannemistretta9275 You're welcome! 💖
really helpful
Good to see you again 😊
@CountessKitty18 thankyou so much for your kindness Kitty - Kat!!! I just realised it’s you, so great to hear from you & thanks for still being there beautiful girl Xx
@@michellephysio was a lovely surprise to see you again! I hope you are doing well? 😊 if you don't mind video suggestions some more food related content would be great - maybe about weight loss (still struggling with it ofc). I've suggested before about neck hump exercises/what improves it. That'll be great, as I'm certainly self conscious about mine 😅 x
@@Kat..... yes you suggested the neck hump exercises ages ago and that’s definitely doable. I love making the diet related content - what specifically would help you do you think Kat?
@@michellephysio i'm not sure 🤔 maybe healthy swaps or recipes? How would you approach weightloss? Calorie counting or keto or fasting ect. I'm not sure. I find it hard to stick to, more a mindset issue though I'm sure
@Kat yes it is hard to know the best way to approach weight management. I’m more than happy to share my own approach which is really a combination of daily exercise and focus on healthy eating however I’m by no means perfect. I discuss this a lot with my son too who is a dietician so I’ll have a chat with him about this idea too. Many thanks Kat & take care
Hi Michelle,
Can i do the kegels when i am having my menses ? And is it necessary to have an empty bladder when doing these exercises?
Thank you very much.
Can we have more pelvic floor safe gym exercises guides, please? I’m at the beginning of my gym journey now and your channel is one of the few sources I can rely on. When I asked my local fitness trainer whether certain exercises make downward pressure on one’s pelvic floor he responded "Don’t all exercises do that?". And when I added that I also have some discomfort at knee area from time to time he made a joke implying that I’m too "weak" for fitness 😢
Sounds like you need to find a new gym instructor. He doesn’t seem very knowledgeable about his job!
Oh wow. I hope you were able to find another trainer! It's been ten months from this comment so hopefully!
@@joriswanson2883 there’s a trainer at my gym who volunteered to help me for free, so it’s much better now. Also I found out about correlation between my symptoms and training during ovulation so it’s easier to avoid pain now :)
Mam , Can you suggest some upper abdomen diastasis recti exercises???
Good morning Michelle, it is so good you are back. I will admit right here out in front of everyone, that I missed you, and was actually a bit worried. About a week ago, I found the number for your office there, and was going to call, and find out if you were okay. Had not done it yet, obviously, then saw you had posted another video. Glad you are well, hope you got done what you needed to do. Your Man in Idaho, Kirby
@99jeepxjguy97 hey there Kirby, it's so good to hear from you again. I hope you're doing well and surviving the cold weather over your way atm. Thank you so much for caring and for being so thoughful to think to phone me. I'm back on the job and busy planning for regular releases in the new year (and a couple before then too). Take care lovely man and stay in touch!
@@michellephysio 😘 Thank you my lovely woman. I will. 14F this morning, but a nice fire going in the fireplace . . You know, but I will say it again. You have done so much for me, if ever there is something you need or would like, all you need do is ask.
Can you post a video on puborectalis muscle relaxation ?
@Fun Bjnfh what a great idea and yes I can, thanks so much for the suggestion! 💖
why it’s blurred geez
Suggest for males as well
I love your utube videos on kegels. I went to Amazon to try to buy your dvd on kegels but there are none available. Only used ones selling for between $60 and $100 dollars and more. I’m wondering if you are ever going to make some more and offer them for sale? Or is there another way I can purchase your dvd’s on kegels? Please let me know. Thank you for your very much needed help for women all over the world. ❤️
@peggypottengwr7732 thank you for your feedback, much appreciated! 🌸Yes all my books & exercise DVDs are available at
https//www.pelvicexercises.com.au/products
I fractured my pelvis back in 2015
Thanks
Can I do these exercises while walking?
How many a day should we start with?
Should i hold my breath while lifting up?😊
Hello Michelle, I am suffering for about 6 months with a pain in my pelvic. I just found you and I hope this exercise works for me 😢. How long should I do this exercise for ?
Thank you ❤❤❤❤
Hi there May - this may not be the best exercise for you to start with. Do you mean that you have pelvic pain in and around your pelvic openings where you sit? Let me know 💕
I am struggling with a consistent exercise regimen for my 'trifecta' prolapse. I have no confidence now in some of the other channels which have exercises you have noted that have no beneficial results to prolapse. Two of these were actually in the plan by the pelvic floor physical therapist I saw but only for 2 visits. However, it appears that hypopressives have positive results and I have not seen these on your channel, what are your thoughts on hypopressives?
Does it works for pelvic floor dysfunction patients?
I am doing kegel hold for 1.5 minute ...is it ok ? Or should I decrease the holding time ??
Hi Michelle
I have gastritis and some bowel problems. Do you know if they can be triggered by pelvic for floor problems? I had a hysterectomy a year ago and still have swelly belly and pain near my scar. I have been doing Kegels but in the last two months have a lot of pressure on my pelvic floor and gastric problems.
Many thanks in advance
Ciara
Did anything ever improve with this? I didn't have a hysterectomy but suffered all these things too.
Thank you!! Can we get more work out vids?🤭
Crazy how they blurred out needed information.
Is these pelvic exercises heals the acute anul fissures mam?
Help me 😭 I have ehlers danlos syndrome and I suffer from rectal prolapses. I'm. Trying to avoid surgery. What exercise can help?
How soon after a hysterectomy can you safely begin to do kegals?
أنا أعاني من سقوط الرحم ماهو التمرين الصحيح الذي تنصحينني به وشكراً
Train glutes, your core, as weak glutes can overload your pelvic floor with pressure and make it worse because your glutes hold the weight of your back. I need to work on mine asap!😊
how long does it takes to recover from rectocele, cystocele and perineum repair. to feel normal again. to function normal. to stretched tissues to feel normal. the floppy wall to get tighten and firm
Remain consistent, even if its just a little bit of time at the beginning, its all going to begin adding up over the hours, the days, and then the weeks, months, and then years if you want to remain healthy and not relapse! Remember to breathe, gently and slowly, and don't bare down, but also don't let it just be super loose. Its about figuring out what works best, you can also lay down to get gravity to help out, elevate your hips with a pillow, you can also put a foam roller between your knees for a reference point. Slouching and jutting your chin and head forward also put extra strain and pressure on the pelvic floor, making them weak or extremely tight, both of which are bad.
Will this exercise work for rectal prolapse in man?
Is it normal when I do this, it pinches a nerve in my lower back?
Can't see the areas on the model because of pixilation. WTH
@Cassie Davis yes when I first uploaded this video to YTube unpixelated it was knocked back (sadly) so we had to pixelate the pelvic openings to abide by community friendly rules. I hope this makes sense and thank you for pointing this out
Thank you I look forward to seeing you in the next one you might not see me I am camera shy😂so I will likely be behind the front rows . I wish you could see me though .I grabbed my Amish cloth slippers and used them…they worked fine🎉 …as Mum would tell me ..be good…and if you can’t be good be careful 😮so sorry I just couldn’t resist writing the above eh.. 🍀🌟🍀🖖🍀🌟🍀👍🍀🌟🍀🇨🇦😊
Loved the tiny censor bar
😊
:)
Ihave a pelvic pain problem for cpuple of months now. I am been doing a therapy but until now ot is painful. I am not married and never been pregnant and never had sex. Idk why i have this. In my pelvic xray is normal. Hope you help me. Thanks
It might be due to wrong posture or lifting too heavy weights
Stress can contribute as well
I like how you explain these but you need to show someone actually doing the exercise for your visual learners. I have no idea if I’m doing these correctly
@conchissnford thanks so much for your our feedback. TH-cam doesn’t allow us to show actual kegels as it breaches community guidelines. If you have any suggestions at all on how to show I’d greatly appreciate hearing them, cheers!
Unfortunately your not actually doing anything on the outside of your body so you can't show someone how to do it visually. She did a great job explaining what to do and how to feel it
I'm from india
Can you help me out for my minor mucosal prolapse
I'm experiencing constipation and bloating
I feel like my pelvic area is contracting inside when i lie on my back and relax....
Experiencing pain in my rectum and pelvis while peeing and pooing
Please tell me the way i can follow....I am very much depressed
Please help me for the sake of god please please....😭😭
I'm lazy so laying down is good for me 😂
Teacher ask me questions i feeling seok blender
You sure took a while to make a new video.
@robertrogers8980 yes my apologies, sometimes life gets tricky
@@michellephysio no need for sorry I get it, I just missed your smile and you look more beautiful in this video.
I'm sorry that I sounded rude.
@@robertrogers074 that’s so kind of you, Rob no offence taken in any way. Hope I can bring you some good material & your suggestions always most welcome 🙏
@@michellephysio are things alright with you ?
@@robertrogers074 yes and thank you so very much for caring Rob, you are very kind indeed
I know there are 3 mussels:anus vulva and urethra 😅 but with my venushill falling down it is difficult 😥
So ridiculous to blurred a skeleton when they will have no problem to show a woman’s naked body!!
Mam I have an issue.i am 30 year old male.when I masturbate,or ejaculate I feel pain and burning sensation in anus.can u please tell me the reason for this condition. and suggest any medication that helps some relief
Mam I consulted a doctor there is no fissure,piles in anus.
Хорошо, если бы шло на русском языке
Can this be helpful for completely urine stop issue?