If you have a job where you use your voice, whether actor, singer or any other type of public speaker, you want a relaxed pelvic floor. It allows for deeper breathing and a fuller release of the voice.
I started pelvic floor therapy as my new years resolution. Yesterday I told my daughter, Everybody needs to know and practice these tips. It has made me feel 20 years younger all over and the other parts are working much better after 90 days.
In 2018 I got BAD CPPS/ hypertonic pelvic floor (It took a while for myself to understand this. Doctors thought it was a Prostatitis.) Now after managing my anxiety MUCH better and attending to these and surrounding muscles, 4 years later. my whole body is much happier. I'm so happy to see content like this now. I only found one before, and he wanted people to pay him for the full treatment plan. and I'm like "dude, you've felt this pain and you have the gaul to charge people for it?"
Congratulations dude! Hopefully I recover soon. I have been diagnosed with severe prostatitis, vesculitis and pelvic congestion. It is a lot to take in. It is been 4 years now and the symptoms are the same, penis pain, rectal and pelvic pain. I had it in my 20th birthday lol, twenties supposed to be the best years of my life now I can’t have normal sex like people because it hurts
I know that you are a yoga teacher, but you would also be an amazing physical therapist. You truly have a gift for explaining these issues where anyone can understand. Thank you again for this video!
About a year ago I started to suffer from sexual dysfunction. As a man in his early thirties, this is a major issue. What I didn't understand was the tension which can exist in every region of the body, even the pelvis. I'm basically 98% over the worst party of I after a year of research and trial and error. What worked for me was learning to release tension or to relax. Weak muscles are tired muscles and they need that r&r just like every other part of the body. Strengthening, mobilizing, and releasing is the formula I've found to be an absolute God send and builds so much resilience. It also led me to manage my stress levels almost like a metric for emotions
@@bigcatlove5192 I wish there was an easy answer, but to summarize, learning to relax was the biggest game changer. I was so surprised how my emotions affected my pelvic floor. I would say Kegels do change the game especially when paired with some sort of function movement, like squats or glute bridges, but having an effective stretching routine centered on the, hip flexors, glutes and hamstrings worked best for me. I recommend Dr.Bre Grogans YT channel DR.Bre's vibrant pelvic health, this helped me immensely and if you want to check it out I assure you it's a fantastic place to start!
Im a woman and stopped being able to release my pelvic floor muscles around age 30. I stopped being able to fully empty my bladder and just felt constantly on edge. My GI doctor decided to send me to a PT for "bio feedback" to see if it would help with my constipation problems and it was life changing. She showed me that my muscles werent releasing on command and explained a LOT about how far reaching my pelvic floor issues were. I use a pelvic wand (probably NOT what youre thinking of!) once a week or 2 now when the tension build ups and wont let go. Its basically a hard silicone that you do pressure point therapy with. I insert it, push into the side of my v canal and hold it there for a few minutes before changing locations. I can feel the relaxation melt over my body instantly, its insane. Ill empty my bladder beforehand, but after im finished, ive usually got another quarter cup that comes out bc im relaxed enough that it isnt blocked.
Happy to hear it worked for you. I'm curious. Were you having any pain down there? Like a pressure of some sort? A relative has a kind of pressure in his testicles, Im guessing it could be related to something like yours. He also has constipation and going to toilet very often. I dont have the constipation but other things I do. I think likely out of stress we're not letting it relax ever.
@okancolak3904 I wouldn't call it pain, but just a general feeling of being tightly clenched and wound up all of the time. The tightness spreads all over my body, honestly. If I can't sleep for no reason at all, I'll do the pressure point wand and I can literally feel relaxation pouring all over my body immediately. I can sleep easier after that.
Around October last year my other half got diagnosed with breast cancer, I am very strong minded but my body took the burden. I got a random groin injury through football which was a similar time to some symptoms I developed such as non completion of going to the loo, lower abdomen pain, prostate issues, the list goes on. It turns our after a few months and many scans, I had a physio appointment with a pelvic specialist whom gave me a rear examination (similar to prostate but more scrutinising, to find three mussles with severe tension and pain, along with the fact I was not breathing properly at all, in fact my right abdomen was rock solid, whilst my left side was really soft too. I had to learn to breath again with relaxation, to release the areas this channel host speaks about. Some days are easy some days are hard, but alot of my symptoms have gone now, I still cannot plat football or run etc. yet I have to reset, it is frustrating but you have to pay attention to your body as much as possible. I didnt think my tension was there, I just carried it all and it was my body protecting me from going insane emotionally during a tough time, quite amazing really but I am progressing and I know I can be back soon to normal. I hope this helps others who may have had similar. My football injury turned out to be the fact the area was damaged from stress and caused a ripple effect in multiple areas.
Thank you for sharing your journey. It's inspiring to hear how you're progressing. Remember to listen to your body and just take things one step at a time. - YOGABODY Team
I saw a physical therapist that specialized in pelvic floor. This is excellent information for those that aren't able to get to a professional, a real issue
@@AFCASupporter it felt like a rubber band sopping in my perineum when I got up off the wrestling mat. Lost a lot of sensation in my testicles and have pain in my feet. Recently noticed that my testicles are actually spazzing at a low level. Trying to relax everything. What happened with you?
I had chemo and pelvic radiation treatment for stage 2 cervical cancer. I am currently working with a pelvic floor specialist and a physical therapist. Love this video!
I believe I got a tight pelvic floor from anxiety and constantly clenching the muscles and over time they have become chronically tight my symptoms are bladder urgency and frequency
@@Alabamaisnotmyrealname the reverse kegels help in the video but there might be issues like piriformis syndrome keeping your pelvic floor from releasing. Look up piriformis Conor Harris.
I've been having these exact problems for about a year on and off and i haven't been able to find any information that could help until today! I found you when I looked into aerial trapeze yoga just out of curiosity. I never expected it to be perfect for my back problems. I came to your channel and found the answers to all my questions ❤ i hope more people like me find your channel, this is a game changer
I hope you see this comment. I have learned MORE in the first 4:04 from you speaking than I have going to my urologist, physiotherapist ( pelvic floor ) combined. I actually learned the REASONS WHY I have a hypertonic pelvic floor ( pelvic floor dysfunction ) I’ve been told that my pelvic floor muscles are SHORT -TIGHT and just tensed up. I’m a 44 year old man and this is debilitating. It went away for some time but came back with a VENGEANCE this time. It is extremely difficult to urinate and now it’s causing so much pain that I’m having issues in the bedroom with my wife. She’s a sweetheart and says she can’t tell ( but I know she’s being nice ) I can completely notice a lack of blood flow to “that area” I do have IBS as well. This actually stresses me out to the max, due to the fact that there isn’t a quick fix. It’s a laundry list of things to manager and take care of. I need to correct my posture, diet ( to better manage my IBS ) I need to somehow figure out my breathing ( and how to actually breathe properly. It just seems like a lot. I hope I can learn all of this and learn how to relax those muscles BUT ALSO eventually learn how to build them up as well. Great video !!! Sorry for long post
We're so glad this video helped you learn more about your pelvic floor. You're on the right track with addressing posture, diet, and breathing. Keep up the good work! - YOGABODY Team
The first exercise (lying on your back, knees over your stomach) - it just works! I recommend to everyone! My case: 37 years old, 120+ kg (265 lbs), sedentary work, sedentary entertainment. A couple of weeks ago I started having lower back pain to the point of being unable to bend. The wife is a former professional athlete in the field of speed climbing. She does various “strange” stretching exercises regularly. She advised me this almost 1 in 1 exercise as shown in the video. After a week the pain went away and I feel much better now! I came across the channel by accident and saw this very exercise! Let's see what else you have :)
Just yesterday I noticed how much tension I've been holding in the lower region and a day later this pops up in my feed. Love the validation, the thoughtful explanation and the exercises. 🧘✨🔆
Great video, Thanks for the message of hope at the end (I'm in the UK). I find this really debilitating but because it's 'invisible', I have to make up excuses as to why I'm not dating/in a relationship. I recently found a great doctor who I think understands this is a genuine issue I need help with and not female hysteria / a simple case of nerves that can be overcome by being told to "chill out"... Videos like this one are empowering me to discuss this openly with my doctor and not feel shame. Thank you.
I learned I had a hypertonic pelvic floor after a labral tear to my right hip and interstitial cystitis. I believe I developed this condition because I have severe anxiety and chronic Lyme disease (infection). I only learned I had a hypertonic pelvic floor from a pelvic floor physical therapist. I highly highly recommend seeing one if dealing with pelvic pain, bladder pain, or ibs-C.
All your presentations are so very well scripted, photography and execution. Along with your content and the professional presentation you most definitely deserve all success. New subscriber. I think ive found a way for me to heal and live a more enjoyable existence. Thankyou 🙏
So glad this issue is finally being addressed. I've gone to physios for years who just tried to strengthen my pelvic floor and wondered why nothing changed
I had a rezum procedure, then had issues with not being able to hold it. So had training to get pelvic floor muscles going, now have trouble letting go. Thanks for this.
My hips and lower back tightened up once I started doing Karate at age 49 so I had to learn all these techniques to undo that sitting damage and then that led me to pelvic floor relaxing. the "baby hold" can help with both. Thats where you lie on your back, raise your legs knees bent at 90 degrees, grab your feet like a baby and roll your hips gently... just like you see babies do in the crib. If you can extend your legs while grabbing your feet you can also get some hamstring stretches in. Feel free to correct me if I'm doing something wrong but no name calling please.
Unfortunately people suffering from fissure hemorrhoids and rectal prolapse can’t do 2/3 exercise and worse thing is they have very tight pelvic floor due to trauma😢
Great job, my friend ! I will follow this. Although i did likely injure my pudendal nerve on my bike, id imagine that 'insult' could also lead to hypertonicity of the pelvic floor. Any suggestions would be greatly welcomed.
Oh my goodness this is the only technique that worked!!!! I've been suffering with chronic Nasal issue. I was severely blocked, tried this technique and it instantly unblocked my nose 🥳🥳. Thank you soo much Lucus. Do you have anything for a blocked ear? ❤
I realized mine is too tight when weight lifting, when most of the stress and pain working around the tightness. Shifting to a lot more yoga lately until my body is more conditioned and loosened up for heavier weights (just not stretching right before or right after lifting lol).
Thank you so much for your wonderful content, your clarity and your smiles. Just wondering about getting the balance right, I’ve had two children, natural birth, and assume I have a weak pelvic floor. Had episiotomy too. How will I know how much to strengthen and how much to release?
For a weak pelvic floor, you'll need to work on strengthening them to help with bladder problems, prolapse and lower back pain. By how much to strengthen, you'll know when to stop when you no longer experience these problems and vice versa if you have tight pelvic floor. -YOGABODY Team
@YOGABODY.Official Thank you. By watching your video I developed my own exercises which have helped my pelvic pain. Thanks so much! You don't know how much I appreciate it. Prostatitis is a burden so any relief is great.
I've been struggling with this for a few years now. I believe it's probably due to too many years of fight training and working as a fight coach. As one PT put it, my body is stuck in fight or flight. I have a theory that this may also be due to very tight QL muscles, which I've had for several years, having learned that the QLs are considered to be part of the pelvic floor. Thank you for this resource, as people here have mentioned, it's difficult to find good content that deals with this issue, especially for men. I look forward to exploring these techniques.
Sitting on a lacrosse ball was insane, didnt even realize i was tight. This video popped up so i watched it and did one. I didnt know you could feel blood flow through your pelvis like that
What if someone is dealing with back and hip problems, does the pelvicfloor overwork to compensate? Would you want to improve those areas prior to expecting a tight pelvic floor to improve. Particularly with someone who continues to play tennis and / or pickleball ?
Hi Lucas, I really enjoyed your video and I appreciate you helping everyone with this condition. I want to know if after doing these exercises I pass gas does that mean I’ve done it right? And hearing more bowl movement?
@@YOGABODY.Official appreciate it thank you I’ve been suffering with chronic constipation for 14 years to find out it’s got to do with pelvic floor and rectal hypersensitivity
Great video, I will try this. Not sure if you can answer this, but I had a lumbar laminectomy several months ago, which was helpful but then developed consistent sacral and tailbone pain now, especially sitting for extended times Ive been wondering if this could impact pelvic floor? Also If you have any recommended exercises for tailbone and sacral areas I could work with also. Thank you much, you are a great teacher 🙏
Are you supposed to do ALL 3 exercises at the same exact time? Like engaging them at the same time for 3 sets? OR do I do each muscle exercise for 3 sets 3 times a day?
Great video, many thanks. I have not had problems but was very conscious of this area when performing slow squats. Just stay down there and then release your muscles while breathing and you can feel movement down there. Have you found the same?
I'm glad you found the video helpful! Yes, focusing on breathing and releasing the muscles during slow squats can definitely increase awareness of movement in that area. It's all about tuning into your body's signals. Keep up the good work! - YOGABODY Team
In general knowledge, a hypertonic pelvic floor feels overly tight, causing pelvic pain, constipation, or discomfort during sex. A hypotonic pelvic floor is weak, leading to issues like incontinence or difficulty controlling bowel and bladder movements. -YOGABODY Team
Just sharing here, on top of pelvic floor muscle, my muscle tightness was also caused by piriformis muscle tightness. I did additional exercise on these muscles which seriously helped me condition. So it may not just the pelvic floor causing the tightness. Just throwing out here if it helps somebody.
Yes, overdoing Kegels can lead to hypertonic pelvic muscles. It might be helpful to balance Kegels with relaxation exercises and consult a healthcare professional for personalized advice. -YOGABODY Team
I suffer from this and have for months now since giving birth to my son. Have seen a uro, a GI, and i have been doing physical therapy bit none is helping. Ive been struggling with constipation so long im scared it’s ruining my body! Its cause me to have uterine, recotole, and bladder prolapsing which i cant even correct because i have to do kegals in order to and unfortunately that makes it so much worse. It’s ruining my life and has mad me so deeply depressed. Ive had to quit my job due to always being in the bathroom cause im not fully emptying or not emptying at all and being in pain. Ive lost hope. Is there any other type of treatment that can be used to fix pelvic floor dysfunction other than exercises? Im so desperate for help…
Hello, I have been facing severe testicular pain going on a few weeks. I just got out of the hospital last night and they did not have a diagnosis or know what was causing the pain. The urologist I briefly spoke to mentioned a possibility of a tight pelvic floor. I’m just wondering if the testicular pain can be a direct indication of a tight pelvic floor? I refuse to believe nothing is seriously wrong but they insist everything is “normal”. I will try these exercises gradually over the next few days, but just trying to move at all causes severe pain. If these don’t help I will have to go back to hospital because pain is too severe. Or do you have any advice for testing I can request at hospital? Thanks for any advice 🙏
Testicular pain can sometimes be related to a tight pelvic floor. Gradual exercises may help, but if pain persists, seek medical advice. - YOGABODY Team
Good evening, could you show the little ball on the pelvis and the hip in the correct vertical position to see where to massage, I didn't understand very well in the video! thanks boa noite, você podia mostrar a bolinha na pelve como o quadril na posição vertical correta para ver onde fazer massagem, não entendi muito bem no vídeo ! obrigado
Hello, I think I have notice that I have the reverse situation that many people have and that they need to do the kegel to help them to build muscle in the pelvic area. I notice one thing , when I go to the toilet, I sometimes contract the muscle in the pelvic area and stop the urine flow before the flow of urine leave but this reaction is not vol Of course I talked to my doctor and I'm doing some other investigations. I usually make abdominal and this kind of stuff so I don't know if I went too far. Does this exercise actually help to relax the pelvic floor?
Thanks for sharing your experience! Relaxing the pelvic floor can be just as important, and some exercises can help. Since you've consulted a doctor, discuss these exercises with them to see if they'd be a good fit for you. - YOGABODY Team
I had Internal rectal prolapse(rectocele) and intussusception due to which i had constipation issues I also experience urinary issues I had done operation for rectocele and intussusception and it’s completely gone but I experience the same issues even now Please help me what should i do If do exercises for strengthening the floor then I experience more constipation issues and if i do relaxation exercises then i feel like prolapse issues
Thank you for sharing your experience. It sounds like you're facing ongoing challenges even after surgery. Given your constipation and urinary issues, I recommend consulting a healthcare provider before starting any new exercise program. Your health and safety come first. -YOGABODY Team
Yes, it's generally safe to perform pelvic floor exercises alongside strengthening exercises. However, it's advisable to consult with a healthcare professional or a qualified fitness instructor to ensure that the exercises you're performing are appropriate for your individual needs and health status. They can provide personalized guidance and recommendations tailored to your specific situation. - YOGABODY Team
I am new in this channel. Loved your knowledge sharing and teachings, Can you please talk about hip impingement, their cause and the stretches it can fix. Thank you.
Hello! Thank you so much! My wife did for me a colon cleaning but I was super tense and tight, and inserting it behind there was super hard. Since that day I’ve developed constant need to pee, at first only burning urethra but now it’s gone, I still need to pee all day. Trying PT now , hopefully will go away. Is that possible? Like could this be the reason ?
It's possible that the tension and the procedure could have affected your pelvic floor muscles, leading to urinary symptoms. Physical therapy can be very effective for addressing such issues by helping relax and strengthen the pelvic floor. Keep up with the PT, and it might be beneficial to discuss these symptoms with a healthcare provider as well, to ensure a comprehensive approach to your treatment. - YOGABODY Team
These techniques can help with pelvic floor tension and circulation issues. They may improve comfort, but consulting a specialist for tailored advice is always best. -YOGABODY Team
Hi Matthew. For each exercise, start with 2-3 sets per day, and you can do them once or twice daily depending on how your body feels. Gradually increase if comfortable, but always listen to your body to avoid overdoing it. - YOGABODY Team
Do you have any tips for a vaginal prolapse. I have been diligently doing strengthening exercises for over a year now and feel like I’m fighting a losing battle.
If you have a job where you use your voice, whether actor, singer or any other type of public speaker, you want a relaxed pelvic floor. It allows for deeper breathing and a fuller release of the voice.
I started pelvic floor therapy as my new years resolution. Yesterday I told my daughter, Everybody needs to know and practice these tips. It has made me feel 20 years younger all over and the other parts are working much better after 90 days.
That's amazing progress! Keep up the great work.
- YOGABODY Team
In 2018 I got BAD CPPS/ hypertonic pelvic floor (It took a while for myself to understand this. Doctors thought it was a Prostatitis.) Now after managing my anxiety MUCH better and attending to these and surrounding muscles, 4 years later. my whole body is much happier. I'm so happy to see content like this now. I only found one before, and he wanted people to pay him for the full treatment plan. and I'm like "dude, you've felt this pain and you have the gaul to charge people for it?"
Congratulations dude! Hopefully I recover soon. I have been diagnosed with severe prostatitis, vesculitis and pelvic congestion. It is a lot to take in. It is been 4 years now and the symptoms are the same, penis pain, rectal and pelvic pain. I had it in my 20th birthday lol, twenties supposed to be the best years of my life now I can’t have normal sex like people because it hurts
What exercises are u doing? Plz share
@@Thesalamancaanything you find helps? What treatment have you done or tried?
Hi: did u have problem peeing etc? And how are you doing today? Im taking muscle relaxtant medicine just to be able to pee normally.
@@Ahuromazdanot on meds yet, but this is about to be my second potential catheter placement.
I have all these issues and have given up on fixing it. Thank you for this video
Did this work
I know that you are a yoga teacher, but you would also be an amazing physical therapist. You truly have a gift for explaining these issues where anyone can understand. Thank you again for this video!
Your kind words mean a lot!
- YOGABODY Team
I agree!
@@YOGABODY.Officialhi! In the ball placed under buttocks or perinieum?
About a year ago I started to suffer from sexual dysfunction. As a man in his early thirties, this is a major issue. What I didn't understand was the tension which can exist in every region of the body, even the pelvis. I'm basically 98% over the worst party of I after a year of research and trial and error. What worked for me was learning to release tension or to relax. Weak muscles are tired muscles and they need that r&r just like every other part of the body. Strengthening, mobilizing, and releasing is the formula I've found to be an absolute God send and builds so much resilience. It also led me to manage my stress levels almost like a metric for emotions
Great to hear you found what works best for you!
-YOGABODY Team
Can u pls help me with can i get ur insta id
Sure, our Instagram handle is @yogabody.
- YOGABODY Team
What was the most helpful exercises for you?
@@bigcatlove5192 I wish there was an easy answer, but to summarize, learning to relax was the biggest game changer. I was so surprised how my emotions affected my pelvic floor. I would say Kegels do change the game especially when paired with some sort of function movement, like squats or glute bridges, but having an effective stretching routine centered on the, hip flexors, glutes and hamstrings worked best for me. I recommend Dr.Bre Grogans YT channel
DR.Bre's vibrant pelvic health, this helped me immensely and if you want to check it out I assure you it's a fantastic place to start!
Im a woman and stopped being able to release my pelvic floor muscles around age 30.
I stopped being able to fully empty my bladder and just felt constantly on edge. My GI doctor decided to send me to a PT for "bio feedback" to see if it would help with my constipation problems and it was life changing. She showed me that my muscles werent releasing on command and explained a LOT about how far reaching my pelvic floor issues were.
I use a pelvic wand (probably NOT what youre thinking of!) once a week or 2 now when the tension build ups and wont let go. Its basically a hard silicone that you do pressure point therapy with. I insert it, push into the side of my v canal and hold it there for a few minutes before changing locations. I can feel the relaxation melt over my body instantly, its insane. Ill empty my bladder beforehand, but after im finished, ive usually got another quarter cup that comes out bc im relaxed enough that it isnt blocked.
Happy to hear it worked for you. I'm curious. Were you having any pain down there? Like a pressure of some sort? A relative has a kind of pressure in his testicles, Im guessing it could be related to something like yours. He also has constipation and going to toilet very often. I dont have the constipation but other things I do. I think likely out of stress we're not letting it relax ever.
@okancolak3904 I wouldn't call it pain, but just a general feeling of being tightly clenched and wound up all of the time. The tightness spreads all over my body, honestly. If I can't sleep for no reason at all, I'll do the pressure point wand and I can literally feel relaxation pouring all over my body immediately. I can sleep easier after that.
Around October last year my other half got diagnosed with breast cancer, I am very strong minded but my body took the burden. I got a random groin injury through football which was a similar time to some symptoms I developed such as non completion of going to the loo, lower abdomen pain, prostate issues, the list goes on. It turns our after a few months and many scans, I had a physio appointment with a pelvic specialist whom gave me a rear examination (similar to prostate but more scrutinising, to find three mussles with severe tension and pain, along with the fact I was not breathing properly at all, in fact my right abdomen was rock solid, whilst my left side was really soft too. I had to learn to breath again with relaxation, to release the areas this channel host speaks about. Some days are easy some days are hard, but alot of my symptoms have gone now, I still cannot plat football or run etc. yet I have to reset, it is frustrating but you have to pay attention to your body as much as possible. I didnt think my tension was there, I just carried it all and it was my body protecting me from going insane emotionally during a tough time, quite amazing really but I am progressing and I know I can be back soon to normal. I hope this helps others who may have had similar. My football injury turned out to be the fact the area was damaged from stress and caused a ripple effect in multiple areas.
Thank you for sharing your journey. It's inspiring to hear how you're progressing. Remember to listen to your body and just take things one step at a time.
- YOGABODY Team
@@YOGABODY.Official
I saw a physical therapist that specialized in pelvic floor. This is excellent information for those that aren't able to get to a professional, a real issue
Glad you found the information helpful.
- YOGABODY Team
I saw a professional and she gave the wrong diagnosis. Make sure to also make your own diagnosis!
@@AFCASupporter it felt like a rubber band sopping in my perineum when I got up off the wrestling mat. Lost a lot of sensation in my testicles and have pain in my feet. Recently noticed that my testicles are actually spazzing at a low level. Trying to relax everything. What happened with you?
I had chemo and pelvic radiation treatment for stage 2 cervical cancer. I am currently working with a pelvic floor specialist and a physical therapist. Love this video!
It's great you're getting support and finding the video helpful post-treatment!
- YOGABODY Team
I believe I got a tight pelvic floor from anxiety and constantly clenching the muscles and over time they have become chronically tight my symptoms are bladder urgency and frequency
Same here! Benn dealing with this for over 10 years. Life ruined
You could Vitamin b1 deficiency for your bladder incontinence ✨✨
@@rwebster1234same
Dude I think I have the same thing.
@@Alabamaisnotmyrealname the reverse kegels help in the video but there might be issues like piriformis syndrome keeping your pelvic floor from releasing. Look up piriformis Conor Harris.
I've been having these exact problems for about a year on and off and i haven't been able to find any information that could help until today! I found you when I looked into aerial trapeze yoga just out of curiosity. I never expected it to be perfect for my back problems. I came to your channel and found the answers to all my questions ❤ i hope more people like me find your channel, this is a game changer
So glad to hear you found helpful information!
- YOGABODY Team
P08😅just
I hope you see this comment. I have learned MORE in the first 4:04 from you speaking than I have going to my urologist, physiotherapist ( pelvic floor ) combined. I actually learned the REASONS WHY I have a hypertonic pelvic floor ( pelvic floor dysfunction ) I’ve been told that my pelvic floor muscles are SHORT -TIGHT and just tensed up. I’m a 44 year old man and this is debilitating. It went away for some time but came back with a VENGEANCE this time. It is extremely difficult to urinate and now it’s causing so much pain that I’m having issues in the bedroom with my wife. She’s a sweetheart and says she can’t tell ( but I know she’s being nice ) I can completely notice a lack of blood flow to “that area” I do have IBS as well. This actually stresses me out to the max, due to the fact that there isn’t a quick fix. It’s a laundry list of things to manager and take care of. I need to correct my posture, diet ( to better manage my IBS ) I need to somehow figure out my breathing ( and how to actually breathe properly. It just seems like a lot. I hope I can learn all of this and learn how to relax those muscles BUT ALSO eventually learn how to build them up as well. Great video !!! Sorry for long post
We're so glad this video helped you learn more about your pelvic floor. You're on the right track with addressing posture, diet, and breathing. Keep up the good work!
- YOGABODY Team
And don't forget to remain kind to yourself! Continue to take care 💪
I'm completely in love with YogaBody
Grateful for your support!
- YOGABODY Team
I’m so happy that I found your channel . I’m a stroke survivor and I need videos like yours to do at home therapy .
So glad our videos can help with your home therapy! We wish you continued strength and recovery.
- YOGABODY Team
The comments on this video released half of my stress and pain already. Thanks all ❤ Hopefully everyone recovers from any kind of pain.
Glad you like the video, Abhishek! Yes, hoping everyone recovers from their pains.
- YOGABODY Team
The first exercise (lying on your back, knees over your stomach) - it just works! I recommend to everyone!
My case:
37 years old, 120+ kg (265 lbs), sedentary work, sedentary entertainment.
A couple of weeks ago I started having lower back pain to the point of being unable to bend. The wife is a former professional athlete in the field of speed climbing. She does various “strange” stretching exercises regularly. She advised me this almost 1 in 1 exercise as shown in the video. After a week the pain went away and I feel much better now!
I came across the channel by accident and saw this very exercise! Let's see what else you have :)
Thank you for sharing your experience!
- YOGABODY Team
Do you breathe in though your nose and out though your mouth or just your nose. Thanks
Just yesterday I noticed how much tension I've been holding in the lower region and a day later this pops up in my feed. Love the validation, the thoughtful explanation and the exercises. 🧘✨🔆
Hope it helped!
- YOGABODY Team
Excellent video, and spot on. A good routine, especially for men suffering with chronic pelvic pain.
This man is an absolute expert!
Thank you guys so much for all this info! I have a feeling that because its kinda sensitive topic, its not much videos about this
Thanks! We're here to provide valuable information.
- YOGABODY Team
Great video, Thanks for the message of hope at the end (I'm in the UK). I find this really debilitating but because it's 'invisible', I have to make up excuses as to why I'm not dating/in a relationship. I recently found a great doctor who I think understands this is a genuine issue I need help with and not female hysteria / a simple case of nerves that can be overcome by being told to "chill out"... Videos like this one are empowering me to discuss this openly with my doctor and not feel shame. Thank you.
This is why I’m a big fan of isometrics, plyometrics, running
Thank you for all this information, so important, and so well delivered.
Your kind words mean a lot!
- YOGABODY Team
I learned I had a hypertonic pelvic floor after a labral tear to my right hip and interstitial cystitis. I believe I developed this condition because I have severe anxiety and chronic Lyme disease (infection). I only learned I had a hypertonic pelvic floor from a pelvic floor physical therapist. I highly highly recommend seeing one if dealing with pelvic pain, bladder pain, or ibs-C.
Thank you for sharing your experience!
- YOGABODY Team
All your presentations are so very well scripted, photography and execution. Along with your content and the professional presentation you most definitely deserve all success. New subscriber. I think ive found a way for me to heal and live a more enjoyable existence. Thankyou 🙏
Thank you for your kind words!
- YOGABODY Team
So glad this issue is finally being addressed. I've gone to physios for years who just tried to strengthen my pelvic floor and wondered why nothing changed
Glad you liked the video, Ailias!
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This is exactly what I was looking for! Thank you yogabody and TH-cam algorithm
I am just grateful to you. Thank you!!
Happy to help!
- YOGABODY Team
Amazing, thanks so much for the tips. ❤
I'll share this video with my clients.
Glad you liked the video!
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I had a rezum procedure, then had issues with not being able to hold it. So had training to get pelvic floor muscles going, now have trouble letting go. Thanks for this.
Sounds like you've been through a journey. Keep up the good work!
- YOGABODY Team
Thank you so much. Nothing was making sense as why and how to fix this. But this helped a lot ❤
Glad it helped, Indy!
- YOGABODY Team
How often one should do these exercises to not overtrain them?
I need the ans for this too 😅
Where are you putting the ball? Just wanting to make sure
Gooch
Hi. I genuinely need to know the exact location of where the ball is supposed to be pressing into the bottom end…that is key information??
Right time 😮thanks a lot ❤
Glad you found it helpful!
- YOGABODY Team
Great info. Looking forward to reading the pdf. Thank you!
Sounds Great!
-YOGABODY Team
My hips and lower back tightened up once I started doing Karate at age 49 so I had to learn all these techniques to undo that sitting damage and then that led me to pelvic floor relaxing. the "baby hold" can help with both. Thats where you lie on your back, raise your legs knees bent at 90 degrees, grab your feet like a baby and roll your hips gently... just like you see babies do in the crib. If you can extend your legs while grabbing your feet you can also get some hamstring stretches in. Feel free to correct me if I'm doing something wrong but no name calling please.
Thank you for sharing your experience and technique!
- YOGABODY Team
Incredibly informative and helpful.
Unfortunately people suffering from fissure hemorrhoids and rectal prolapse can’t do 2/3 exercise and worse thing is they have very tight pelvic floor due to trauma😢
Where is the position of the ball? I'm not totally clear
Place the tennis ball in between your sitz bone and your anus.
- YOGABODY Team
On one side or centrally?
Great job, my friend ! I will follow this. Although i did likely injure my pudendal nerve on my bike, id imagine that 'insult' could also lead to hypertonicity of the pelvic floor. Any suggestions would be greatly welcomed.
Oh my goodness this is the only technique that worked!!!! I've been suffering with chronic Nasal issue. I was severely blocked, tried this technique and it instantly unblocked my nose 🥳🥳. Thank you soo much Lucus. Do you have anything for a blocked ear? ❤
Glad it worked well for you, LM! Nothing yet for blocked ear but if it's unusual so we hope you can get it checked!
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I realized mine is too tight when weight lifting, when most of the stress and pain working around the tightness.
Shifting to a lot more yoga lately until my body is more conditioned and loosened up for heavier weights (just not stretching right before or right after lifting lol).
Thank you so much for your wonderful content, your clarity and your smiles. Just wondering about getting the balance right, I’ve had two children, natural birth, and assume I have a weak pelvic floor. Had episiotomy too. How will I know how much to strengthen and how much to release?
For a weak pelvic floor, you'll need to work on strengthening them to help with bladder problems, prolapse and lower back pain. By how much to strengthen, you'll know when to stop when you no longer experience these problems and vice versa if you have tight pelvic floor.
-YOGABODY Team
Can you do one for Urinary Rentention problems?
Thank you for this video. Greetings from France
Thanks a bunch for your appreciation @AngeliqueYogabienetre!
- YOGABODY Team
Didn't have a tennis ball -- sat down on the towel rolled up and was like "My pelvic floor is tight asf!!!" it hurt haha. Thanks for the video!
Glad you liked the video!
- YOGABODY Team
Hi, for how long do we need to the self massage with the ball? Or many sets of self massage with the ball? Thank you
Hi there! In the video, it's recommended to do a 15-second ball hold, followed by 5 rolls clockwise and 5 rolls counterclockwise.
@@YOGABODY.Official ohhhh ok. So, once a day - all these that you mentioned. Thanks a ton for the quick response 😃🙂
Awesome video!! Thank you so much for the incredibly helpful information and support mate
Thank you for your kind words! Glad you found the video helpful.
- YOGABODY Team
You have no idea how grateful I am for this video!! Knowledge and right information is the key. Thank you so much!❤
Thank you for your kind words.
- YOGABODY Team
Thanks for the great content !
Do you recon cycling has the same effect as the massage ?
Thanks for watching! Cycling can have similar benefits to massage, but they work differently.
- YOGABODY Team
Thanks for the video. Can you do these exercises for prostatitis?
Not sure these exercises will help with your problem, but you can practice them. Hopefully you've already spoken to a doctor about it.
-YOGABODY Team
@YOGABODY.Official Thank you. By watching your video I developed my own exercises which have helped my pelvic pain. Thanks so much! You don't know how much I appreciate it. Prostatitis is a burden so any relief is great.
I've been struggling with this for a few years now. I believe it's probably due to too many years of fight training and working as a fight coach. As one PT put it, my body is stuck in fight or flight. I have a theory that this may also be due to very tight QL muscles, which I've had for several years, having learned that the QLs are considered to be part of the pelvic floor.
Thank you for this resource, as people here have mentioned, it's difficult to find good content that deals with this issue, especially for men. I look forward to exploring these techniques.
Glad it helped @patrickcharron3616!
- YOGABODY Team
Do you place the ball in between the 2 bony points at the pelvic floor or more forward?
Sitting on a lacrosse ball was insane, didnt even realize i was tight. This video popped up so i watched it and did one. I didnt know you could feel blood flow through your pelvis like that
Glad you're feeling the benefits of improved circulation.
- YOGABODY Team
SUPER TEACHER...A REAL PRINCE...GREETINGS FROM BOLIVIA
Thank you so much for your kind words @robertoluis9238!
- YOGABODY Team
What if someone is dealing with back and hip problems, does the pelvicfloor overwork to compensate? Would you want to improve those areas prior to expecting a tight pelvic floor to improve. Particularly with someone who continues to play tennis and / or pickleball ?
hey man are these are all of the exercises, can you suggest some more release exercises, it would be great !
Great exercises thanks
@Mr3c2b1a - Thanks so much for your support!
- YOGABODY Team
I just subscribed. May your channel grow more. Tha k you.
Thanks for your support.
- YOGABODY Team
@YOGABODY.Official Thank you too, for the helpful videos. Your fan from Asia!
Exhale Kah Se Karna H Pet Se Ya Nose Se
how abt people that have hEDS and 90% of their muscles are hypertonic to compensate for joint instability? what can one do then?
Can you please give us a pelvic strengthening yoga exercise without interruption? Thank you.
Feel free to check out our channel!
- YOGABODY Team
Hi Lucas, I really enjoyed your video and I appreciate you helping everyone with this condition.
I want to know if after doing these exercises I pass gas does that mean I’ve done it right? And hearing more bowl movement?
Passing gas and increased bowel movements can happen as your muscles activate and relax. It's a sign that things are working!
- YOGABODY Team
@@YOGABODY.Official appreciate it thank you I’ve been suffering with chronic constipation for 14 years to find out it’s got to do with pelvic floor and rectal hypersensitivity
Where exactly is the ball supposed to be touching??
Great video, I will try this. Not sure if you can answer this, but I had a lumbar laminectomy several months ago, which was helpful but then developed consistent sacral and tailbone pain now, especially sitting for extended times Ive been wondering if this could impact pelvic floor? Also If you have any recommended exercises for tailbone and sacral areas I could work with also. Thank you much, you are a great teacher 🙏
I would recommend some decompression exercises called ELDOAS. They decompress the spine helping to eleviate pain.
Great, thank you, I use the Corgeous ball or the Centre Ball from Rad Roller, softer balls to begin with.
Hello, where exactly do you place the ball for the ball release?
Underneath your pelvic floor.
-YOGABODY Team
Are you supposed to do ALL 3 exercises at the same exact time? Like engaging them at the same time for 3 sets? OR do I do each muscle exercise for 3 sets 3 times a day?
Do each exercise consecutively and for 3 sets, how Lucas has demonstrated in the video. Then repeat throughout the day as needed.
-YOGABODY Team
Great video, many thanks. I have not had problems but was very conscious of this area when performing slow squats. Just stay down there and then release your muscles while breathing and you can feel movement down there. Have you found the same?
I'm glad you found the video helpful! Yes, focusing on breathing and releasing the muscles during slow squats can definitely increase awareness of movement in that area. It's all about tuning into your body's signals. Keep up the good work!
- YOGABODY Team
Incredible hidden knowledge thank you
You're very welcome! Glad you found it valuable.
- YOGABODY Team
For the ball hold, Im confused where we place the tennis ball/where our pelvic floor is exactly. Thank you for the video
Place the tennis ball under your pelvic floor muscles, between the sit bones.
- YOGABODY Team
Perineum, aka taint.
Meaning where ..if u are female??
@@Mlpgirl168between the vaginal and rectal openings. Be gentle, you don't want to rest too much weight there.
How to know if you have hypertonic or hypotonic pelvic floor?
In general knowledge, a hypertonic pelvic floor feels overly tight, causing pelvic pain, constipation, or discomfort during sex. A hypotonic pelvic floor is weak, leading to issues like incontinence or difficulty controlling bowel and bladder movements.
-YOGABODY Team
Just sharing here, on top of pelvic floor muscle, my muscle tightness was also caused by piriformis muscle tightness. I did additional exercise on these muscles which seriously helped me condition. So it may not just the pelvic floor causing the tightness. Just throwing out here if it helps somebody.
Nurses teach kegel exercises to strengthen pelvic floor muscle to avoid urine leaking.
I have uneven pelvic floor i am so twisted bowel movement becomes problem
Thank you very much , appreciate your effort
Glad you like the video!
- YOGABODY Team
doesn't a prostate massage raise psa levels?
Can kegel cause hypertonic pelvic? I was doing kegel for a month but started facing problems like frequent urination, stress in pelvic muscles
Yes, overdoing Kegels can lead to hypertonic pelvic muscles. It might be helpful to balance Kegels with relaxation exercises and consult a healthcare professional for personalized advice.
-YOGABODY Team
Where are you actually placing the ball?
I suffer from this and have for months now since giving birth to my son. Have seen a uro, a GI, and i have been doing physical therapy bit none is helping. Ive been struggling with constipation so long im scared it’s ruining my body! Its cause me to have uterine, recotole, and bladder prolapsing which i cant even correct because i have to do kegals in order to and unfortunately that makes it so much worse. It’s ruining my life and has mad me so deeply depressed. Ive had to quit my job due to always being in the bathroom cause im not fully emptying or not emptying at all and being in pain. Ive lost hope. Is there any other type of treatment that can be used to fix pelvic floor dysfunction other than exercises? Im so desperate for help…
We can't give medical advice, but pelvic floor dysfunction is a real condition and there are specialists who can help.
- YOGABODY Team
Hello, I have been facing severe testicular pain going on a few weeks. I just got out of the hospital last night and they did not have a diagnosis or know what was causing the pain. The urologist I briefly spoke to mentioned a possibility of a tight pelvic floor. I’m just wondering if the testicular pain can be a direct indication of a tight pelvic floor? I refuse to believe nothing is seriously wrong but they insist everything is “normal”. I will try these exercises gradually over the next few days, but just trying to move at all causes severe pain. If these don’t help I will have to go back to hospital because pain is too severe. Or do you have any advice for testing I can request at hospital? Thanks for any advice 🙏
Testicular pain can sometimes be related to a tight pelvic floor. Gradual exercises may help, but if pain persists, seek medical advice.
- YOGABODY Team
I have same problem bro what is the solution
Good evening, could you show the little ball on the pelvis and the hip in the correct vertical position to see where to massage, I didn't understand very well in the video! thanks
boa noite, você podia mostrar a bolinha na pelve como o quadril na posição vertical correta para ver onde fazer massagem, não entendi muito bem no vídeo ! obrigado
Can i use it as my stretching routine befor hiit and abs workout
It can complement your routine, but ensure it suits your body's needs.
- YOGABODY Team
Where do you place the ball
Underneath your pelvic floor
- YOGABODY Team
Thank you.
Glad you liked the video, Jones!
-YOGABODY Team
I am going to try this. I am headed for surgery to pull up my badly prolapsed pelvic floor and would like to avoid it if possible. Thanks.
I hope it helps. Best of luck with your recovery and take care!
- YOGABODY Team
Hello, I think I have notice that I have the reverse situation that many people have and that they need to do the kegel to help them to build muscle in the pelvic area. I notice one thing , when I go to the toilet, I sometimes contract the muscle in the pelvic area and stop the urine flow before the flow of urine leave but this reaction is not vol Of course I talked to my doctor and I'm doing some other investigations. I usually make abdominal and this kind of stuff so I don't know if I went too far. Does this exercise actually help to relax the pelvic floor?
Thanks for sharing your experience! Relaxing the pelvic floor can be just as important, and some exercises can help. Since you've consulted a doctor, discuss these exercises with them to see if they'd be a good fit for you.
- YOGABODY Team
Anything for slip disc
Can it be rectified
Can the gap brought back to original position
Managing a slipped disc can be challenging, and it's best to consult with a healthcare professional for personalized advice.
- YOGABODY Team
I had Internal rectal prolapse(rectocele) and intussusception due to which i had constipation issues
I also experience urinary issues
I had done operation for rectocele and intussusception and it’s completely gone but I experience the same issues even now
Please help me what should i do
If do exercises for strengthening the floor then I experience more constipation issues and if i do relaxation exercises then i feel like prolapse issues
Thank you for sharing your experience. It sounds like you're facing ongoing challenges even after surgery. Given your constipation and urinary issues, I recommend consulting a healthcare provider before starting any new exercise program. Your health and safety come first.
-YOGABODY Team
Is it ok to do this exercise and the strengthening exercises?
Yes, it's generally safe to perform pelvic floor exercises alongside strengthening exercises. However, it's advisable to consult with a healthcare professional or a qualified fitness instructor to ensure that the exercises you're performing are appropriate for your individual needs and health status. They can provide personalized guidance and recommendations tailored to your specific situation.
- YOGABODY Team
@@YOGABODY.Official thank you.
Anytime!
- YOGABODY Team
I am new in this channel. Loved your knowledge sharing and teachings, Can you please talk about hip impingement, their cause and the stretches it can fix. Thank you.
Hi @MoonGurung-tg5pw, appreciate your suggestion and will take note of it
- YOGABODY Team
Nice information🎉🎉
Appreciate your kind words!
- YOGABODY Team
@@YOGABODY.Official 😃😃
Hi, this exercises are for women and men?
Yes, both men and women can try it and hopefully experience the benefits!
-YOGABODY Team
Gracias, acabo de suscribirme , saludos desde Monterrey México.
¡Gracias por mirar y bienvenido a nuestro canal!
- Equipo de YOGABODY
Should ppl with pelvic floor pain should avoid joking or walking or any type of exercise? Can warm sitz bath would help? Thanks
Avoiding high-impact activities may help, warm baths could offer relief. It's best to consult your doctor for pain management.
- YOGABODY Team
Hello! Thank you so much!
My wife did for me a colon cleaning but I was super tense and tight, and inserting it behind there was super hard.
Since that day I’ve developed constant need to pee, at first only burning urethra but now it’s gone, I still need to pee all day.
Trying PT now , hopefully will go away. Is that possible? Like could this be the reason ?
It's possible that the tension and the procedure could have affected your pelvic floor muscles, leading to urinary symptoms. Physical therapy can be very effective for addressing such issues by helping relax and strengthen the pelvic floor. Keep up with the PT, and it might be beneficial to discuss these symptoms with a healthcare provider as well, to ensure a comprehensive approach to your treatment.
- YOGABODY Team
when you sit on the ball, where is it positioned exactly?
The ball goes underneath your pelvic floor, it's between the tailbone (coccyx) and the pubic bone within the pelvis. Hope that helps!
- YOGABODY Team
??? Is that between the anus and vagina….if u are female?
Can this be used for hard flaccid or coldness sensation
These techniques can help with pelvic floor tension and circulation issues. They may improve comfort, but consulting a specialist for tailored advice is always best.
-YOGABODY Team
How many sets of each of these exercises should we do a day and how many times a day?
Hi Matthew. For each exercise, start with 2-3 sets per day, and you can do them once or twice daily depending on how your body feels. Gradually increase if comfortable, but always listen to your body to avoid overdoing it.
- YOGABODY Team
Do you have any tips for a vaginal prolapse. I have been diligently doing strengthening exercises for over a year now and feel like I’m fighting a losing battle.
It's best to consult with a doctor for specific advice on vaginal prolapse.
- YOGABODY Team