The 2 Essential Kegel Exercises EVERY Woman Needs to Know | Pelvic Floor Physiotherapy
ฝัง
- เผยแพร่เมื่อ 28 ก.ย. 2024
- The 2 Kegel exercises for women that restore pelvic floor muscles (strength and endurance). Pelvic Floor Physiotherapist Michelle from www.pelvicexer... guides you through the 2 Kegel exercises for overcoming vaginal looseness (laxity), bladder leakage and prolapse symptoms.
Time Stamps
0:25 Kegel exercises benefits
1:21 Pelvic floor muscles
2:26 Fast Kegel exercises for strength
4:35 Slow Kegel exercises for endurance
6:18 How many fast Kegels
6:46 How many slow Kegels
Benefits of Kegel Exercises for Women
Bladder control
Vaginal laxity treatment
Reducing prolapse symptoms
Pelvic Floor Muscles
Pelvic floor muscles are made up of muscle cells (fibers). These fibers include fast and slow twitch muscle fibers.
Kegel exercises for the fast twitch muscle fibers train pelvic floor muscle strength, speed and thickness for vaginal tightness, strength and the ability to contract quickly.
Kegel exercises for the slow twitch muscle fibers train pelvic floor muscle endurance to provide pelvic floor support and bladder control.
Kegel Exercises for Fast Twitch Muscle Fibers
Fast twitch muscle fibers contract quickly for pelvic floor muscle strength and power.
Fast Twitch Kegel Exercise Technique
Activate the fast twitch pelvic floor muscle fibers with a 1 second brisk contraction by squeezing and lifting in and around the 3 pelvic openings which are the anus, vagina and urethra (urine tube). Then release the contraction and relax the pelvic floor muscles. This exercise should be a strong contraction using maximal effort when you have mastered the correct Kegel exercise technique.
Kegel Exercises for Slow Twitch Muscle Fibers
Slow twitch pelvic floor muscle fibers provide pelvic floor endurance. Training these muscle fibers can recover pelvic floor support and firmness along with improved bladder control and storage.
Slow Twitch Kegel Exercise Technique
Activate the pelvic floor muscles lifting and squeezing the 3 pelvic floor openings using submaximal contraction strength. Maintain this muscle contraction for up to10 seconds. Then relax the pelvic floor muscles and rest before your next Kegel exercise.
How Many Fast Kegel Exercises
Start out doing the number of strong fast Kegel exercises that you can do using the correct Kegel exercise technique.
Progress Kegels to complete:
10 fast Kegel exercises
3 times daily
Near maximal intensity
How Many Slow Kegel Exercises
Commence doing the number of slow Kegels you can do using the correct exercise technique.
Progress Slow Kegels to complete
10 slow Kegel exercises
3 times daily
70% maximal voluntary contraction
Total Number of Daily Kegel Exercises
Train your fast and slow twitch muscle fibers daily where possible with:
30 slow long exercises
30 short fast exercises
Total 60 Kegel exercises daily
#kegelexercisesforwomen #pelvicfloorexercises #physiotherapy
References
Wallace S et al (2019) Pelvic floor physical therapy in the treatment of pelvic floor dysfunction in women. Curr Opin Obstet Gynecol. Dec;31(6):485-493.
Todhunter-Brown A et al (2022) Conservative interventions for treating urinary incontinence in women: an Overview of Cochrane systematic reviews. Cochrane Database of Systematic Reviews 2022, Issue 9. Art. No.: CD012337.
Dumoulin C et al (2018) Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews Issue 10. Art. No.: CD005654.
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.
Too much explanation. People want to know the right angles.
Got you...😊 You You are a star. Explained very well. Thank you ❤❤❤❤
@nooshinhamid329 You are so welcome! Thank you so much for your kind words! So glad that you found the explanation clear and helpful. Your support means a lot! 😊❤
@@michellephysio ❤❤❤
Thanks
@wendygourlay3241 you're most welcome!🙏 ❤️ Thank you so very much for your kind donation, I really do appreciate this!❤️🌺
Can you do this standing up?
Hi Michelle, are shallow squats pelvic floor friendly?
Your videos are so informative really the best iv seen. I have bought your book which describes just as well.
@user-dx9nq3iw3u Hi there yes I love shallow mini squats - use them in all my classes to great effect never a problem with them, keep feet fairly close, knees behind toes let me know any qns - have you seen the technique in my books? Thx so much for your very kind feedback - much appreciated indeed 🌸💕
Hello ma'am is it ok to do kegel exercise with pillow while lying in bed?i hope you will notice my question thank you in advance.
Ucinila si da imam erekciju kao Konj. Hvala ti I veliki pozdrav od konj🐴🙏
Lutfen turkce altyazi ekleyin
@Gonul Yaqublu Geri bildiriminiz için teşekkür ederiz. Türkçe dilini sizin için ekledim. Kapalı Altyazı (CC)'ye ve ardından Ayarlar'a tıklayıp altyazı altından tercih ettiğiniz dili seçebilirsiniz. Türkçe artık listelerde yer almalıdır. Umarım bu yardımcı olur 🙏 ❤️
English: Thank you for your feedback. I just added Turkish language for you. You may click on Closed Caption (CC) then click on Settings and select the preferred language under subtitle. Turkish should now be available on the lists. Hope this helps 🙏 ❤️
hi, im experiencing frequent urination and the google says kegel exercises helps, does it really helps? thank you
@riftancalypse104 Hi there thanks for your comment! There are a number of possible causes of urinary frequency. The first thing to do is to see your doctor to rule out infection or other possible causes. Yes pelvic floor training with Kegels can help overcome bladder frequency along with bladder retraining. This involves training the bladder to store more urine progressively over time. This video gives you more information on how to manage bladder frequency th-cam.com/video/tKuWVSxQoT0/w-d-xo.html I hope this information is helpful. Be sure to check with your doctor first! All the best! 🙏
I can't believe it but it seems to be helping.
Kegals give me mini palpitations it freaks me out.. How many times a day do I need to do them and for how long with a grade 3 rectocele with pessary?
Die Frau redet so viel…
First exercise, shorter holds = 3:58 min
Second exercise, longer holds = 5:15 min
Love your work, Michelle. Fantastic and very practical video as always.
@DrEricLeckie you’re a star ⭐️ Eric, thx so much for commenting - much appreciated indeed!
This could've been explained in 10 seconds
Some comedian sent me keels for woman lol- I'm a man. I should be tuned in to the channel now its nice weather - upping me exercise . Thanx " Chell"!
Men can benefit from kegels too
Do u have a video that only shows the positions of the body as exercise for strengthening the pelvic. No need talking.
Thank you sooooooo much. I had no idea what was wrong with me. My stomach was not getting smaller but it felt like loose skin without any fat. I did this once and I just started feeling lighter. I feel less pulled forward and I feel like I can breathe better. I have no idea how, but thank you so much cuz I've been dealing with this issue for the past 2 years and it's been taking quite a toll. I'm literally crying happy tears right now. Will definitely add to my routines. I'm beyond grateful ❤
@drizellgibson5039 you're most welcome! I'm really so glad this helped you and I really do appreciate you taking the time to let me know, I'm most grateful indeed. Wishing you all the best!🙏 💖
Great video Michelle! Helped me understand the the 2 different muscles, their function, and how to exercise the both correctly!
@AnnaNeep-vl5kz I'm really glad they make sense, thanks so much for taking the time to comment. All the best! 🙏❤️
Thank you so much for this video Michelle! I had 2 pregnancies and now I’m dealing with weak pelvic floor. Your videos are very informative and very simple to understand ❤ thank you! 🙏🏾
@Ticaliving my pleasure - I'm really glad they make sense, thanks so much for taking the time to comment ❤️
I still can't figure this out, urgh.
I never considered that the difference between fast and slow muscle twitch fibers would affect the efficacy of the Kegels. I almost didn't click on this one because I thought I knew all about Kegels. I will make adjustments. Thank you!
@lynnstillwell2 thanks so much for commenting Lynn, so glad that this adds to the efficacy of your exercises. I hope you notice practical outcomes!
Hello! I find that kegel exercises make my anal incontinence worse. Even the most gentle stomach flattening exercises do that. Are there any alternative exercises? I'm 55, I gave birth naturally to five large babies and I have had a hysterectomy.
@tatianagolitsyn675 thanks so much for your comment. Kegel exercises shouldn't worsen anal incontinence. Be sure to keep the abdominal muscles relaxed and avoid holding your breath. It's interesting that many women actually bear down during Kegel exercises rather than lifting inwards. The best way to address this would be to see a trained Pelvic Floor Physiotherapist who can assist you with your technique if you're able to access one. Unfortunately there are no alternative exercises for pelvic floor muscle training. Wishing you well!
من تركيا شكرا لك سيدتي ❤
you talk a lot and show very little
Very useful and well explained video. 👍thanks so much. I would ask for the duration to see results? ❤
For a number of years I worked with personal trainers doing weights and strength training. They always emphasized that you will not make progress if you do the same exercises all the time. I was told that the body stops responding to constant repetitions. Variety is important. Yet every video I have watched on pelvic floor exercises says to do the same exercises many times a day, every day. Is the pelvic floor a very different kind of muscle than our arms and leg and abs?
@sandramalkovsky5197 yours is a very good point, thank you! Stimulus is important for pelvic floor muscle training. These are small muscles and fatigue quickly. There really is only 1 basic technique for training pelvic floor muscles which is the Kegel exercises technique described in this video. The fast/slow exercises train the different muscle fibres. This is different to many other muscles in the body such as biceps where there are different exercises that can train these muscles. For pelvic floor muscles there is only one exercise. Position can be varied or progressed eg lying>sitting>standing. Intensity can be varied and progressed according to the amount of maximum voluntary effort used. For some women vaginal weights may be a method of progressing load for muscle hypertrophy. I hope this clarifies Sandra, all the best
What are your thoughts on diet for Pelvic health. I found that low carb help me
@amandagarcia4779 thanks for your question Amanda. I think diet is important for pelvic floor health in many ways; preventing constipation & straining, diarrhoea, managing body weight to avoid pelvic floor overload, avoiding bladder urgency the list goes on. I’m interested to know how low carb helps you
I’m a beginner (just learned I have a mild CYSTOCELE). I am having a hard time doing the long kegels, that is difficulty holding it without using the abs or buttocks and also breathing all at the same time. It feels like I am failing.
Hi Michelle, what do you think of programmes ( to buy) involving doing core with pelvic floor exercises, from a yoga teacher and physical therapist, would this be more for people with a tight pelvic floor? Susannah
Do kegal exercise devices help?
Iam 23 years old boy. I have been problems in my pelvic floor for two years.I have a bad smell coming from my ass like fart without knowing. Everywhere I go i feel ashamed 😢so I stayed home please help me if you can 🙏
@ibrahimabdiaziz3956 thank you for sharing your concerns, I’m so sorry to read of your current suffering. This type of condition can be helped by good medical treatment. Are you able to access medical help where you live? 🙏
@@michellephysio Iam in Africa especially Somalia. The first time I saw this problem, I was a student in Turkey. I went to many doctors, but all of them were gastroenterologist Because I didn't know what was wrong with me, I just imagined it was a gastric. Can you help me with a doctors who specializes in this problem to book an appointment online.
Ibrahim Brother
Start taking Lemon & Ginger Tea 🍵
@@ibrahimabdiaziz3956 Ibrahim would you mind emailing me please so I can help you get some support? You can email me contact@pelvicexercises.com.au
@@michellephysio ok thank you 🙏
I feel like i need help relaxing, like im clenching my pelvic floor constantly,its exhausting. But have prolapse, can't deal with pessaries,i hate the feeling.
Good to know
Thank u so much
Most welcome 😊
Ms Kenway,
Again, I am compelled to acknowledge your tireless approach to assisting, and helping to rectify, a very pressing issue.
Menopause, has left me with various symptoms. However, the lack of bladder control. Requires the most urgency. Sadly, I have yet to regain the strength I require. However, I am not perturbed.
Having watched, and reviewed your current instructions. I clearly need to make adjustments, with the recommendations, stated. And so l shall. Patience, perseverance, and an understanding of our bodily requirements. Must therefore become the norm.
@eleanorhunt273 thank you Eleanor for taking the time to comment. Bladder urgency is tough, wishing you all the best for your progress. I believe that both the fast and slow contractions can assist with urgency management, I hope these exercises are of benefit to you.
Michelle, is the best Physiotherapy on youtube. I watched many called experts that it actually scare me these people training people with prolapse not for me. I trust her 100%. I just purchase her last DVD.
@aliciasavino9809 Thank you so much for your lovely comment and support! I'm so glad that you find the content helpful and trustworthy. Your trust means a lot. Wishing you the best on your pelvic floor strengthening journey! 🙏❤️
لماذا تعطينا طريقه التمرين الصحيح
Is there anything one can do to help fully relax at the end of these exercises, kinda like one stretches after a workout? I often feel like I’m cramping up after these exercises.
@Annikichan great question! Try to relax your pelvic floor muscles in between every exercise you do. This involves deep breathing into the belly in between and after completing Kegels. The cramping sensation can be an indication that the muscles are not fully relaxing. This would be worthwhile doing as a practice prior to starting your Kegels too. I hope this helps
Thankyou excellent information, I am googling your other videos, appreciated 😅
@angeladavies you're most welcome! Thank you so much for your support and appreciation! ❤️🌺
Thanks so much for taking the time to make these videos! I have been religious about doing your diastasis repair exercises for the last few weeks. Are there any workouts you suggest that I can do while having a diastasis? I'm nervous about trying anything but I need to do something for the rest of my body aside from these diastasis repair exercises. Thanks!
@Aspen Jay Yes there’s plenty you can do with a diastasis recti ie cardio - walking, treadmill, stationary cycle, swimming, low impact exercises (avoiding intense abdo exercises), core and pelvic floor workouts eg th-cam.com/video/5Eqgpg_-yAE/w-d-xo.html along with quite a number of resistance exercises that don’t involve straining or intense abdo activation.
Excellent informative video.
Do pelvic floor exercises really alleviate the effects of rectocele? I don't see how they can where there is atrophy in older age.
rectocele is usually repaired with surgery. i’ve heard of vaginal pessary, but i don’t know how they are effective for rectocele.
🕊💙
Thank you
@barbara mullins you're welcome!
How do i know that i am sqeezing the right muscles?
@jane1303 Hi there, here’s how to check the correct Kegels for women th-cam.com/video/yLH3HtLdhn4/w-d-xo.html I hope this video helps you! 🙏
@@michellephysio thank you so much for your guidance. Its much clearer now with that video link
Why don't you give demonstration
She actually is, these muscles are inside, she's not able to show it any better than she does.
I only follow her after watching many people on youtube performing incorrectly the exercises. I do recommend learn, listen to her before jumping to do do anything..... Michelle, actually without telling me was saying slow down take deep breaths.... i was always a runner, and obsessed with weight lifting .... NOT anymore i learn to enjoy have patient with mild prolapse.
What is kale exercise?
Are you Australian?
Yes indeed I am :)
I cannot seem to manage the long version-2 seconds is already a challenge. Is this something you can build towards? Is there a method for that or simple doing the small ones several times during the day? Thanks Michelle your channel helped me so much when I recovered from major abdominal surgery almost 2 years ago 🤍
@r8chelletters306 yes I hear you, this is definitely something you can and will build towards with practice. This is your muscle endurance and the only way to increase this is through practicing longer holds and yes several times a day is ideal. I'm so glad to read that the information has been helpful for you, I really appreciate your feedback 🌻