Hello ma'am,, I'm dealing with frequent urination problem from last 4-5 years and now I'm totally frustrated due to this ,, & I'm completely free from diabetes, UTI etc but still facing this problem,, please suggest me a proper treatment for this ,, what should i do and which exercise will be suitable for me ,, I'm waiting for your genuine reply 🙏😊
@@vrinda2724 increased urinary urgency can be caused by a number of things, with some of the most common being: pelvic floor muscle tightness/weakness, hip muscle tightness/weakened, constipation, hormone changes like low estrogen, side effects of some medications, etc… For many people, improving breathing mechanics along with pelvic floor and hip muscle strengthening will improve and/or solve frequent urgency symptoms. I’d recommend exploring my “kegels in motion” series for exercises (link in description above) if you haven’t already.
Yes tailbone achiness can be caused by pelvic floor muscle tightness. Such tightness can happen for a number of reasons like: doing too many kegels, not fully lengthening/relaxing between contractions, squeezing your glutes (booty) too much along with your kegels, just a name a few... Focusing more on the lengthening/relaxation phase is often helpful when tightness is an issue.
@@margaretdoekes8987It's common for those who are noticing pelvic floor tightness to need more practice with learning how to fully lengthen their pelvic floor vs contracting. So, I would spend some time doing less reps right now and focusing on using your inhale to promote more length/relaxation instead.
@@margaretdoekes8987 you're welcome! I find for many of my patients, working on the lengthening and contracting of their pelvic floors in different positions can be really helpful, too. I go over this in part 1 of my kegels in motion series (link in description above).
Thank you Dr Chris for yr explanation. Is it normal to feel my lower abdomen (inside my abdomen,)tighten a little during the exercise? Is my technique right or wrong? Pls do answer me for I really really need to know.
You are so not alone! Many people feel similarly when they first start bringing intensional awareness to their pelvic floor. Consistent practice helps a lot, and I encourage people to explore this work in different positions to help the brain body connection. If you want additional help with this, check out my Kegels In Motion series (link in description above).
@@movewithDrChris The reason I can't feel anything is because of I had to take steroids for the ulcerated coltis to stop the bleeding. The doctors didn't tell me what the steroids side effects were. The only thing it did was stop the bleeding but messed everything else up.
@@joycehumphries392 Im so sorry to hear that happened. That sounds really hard. Did your medical team offer a referral to pelvic floor physical therapy?
@@joycehumphries392 Sadly, I'm not surprised. Long story short: pelvic floor education isn't included in medical school training so many physicians don't know how the pelvic floor muscles are affected by neighboring organs, hormone changes, surgical procedures, and/or medication interactions. If you want more support around the symptoms you're noticing, know that a pelvic floor therapist would be great person to bring on your healthcare team. This online directory is a great resource where you can search by location to find one near you: pelvicguru.com/
When I breathe in, I have to relax the pelvic floor muscles. And when I breathe out I have to contract the pelvic floor muscle. Am I right, please let me know
@@movewithDrChris most of the doctors and physicians suggest to breathe normally during the pelvic floor muscle exercise. Like holding breathe is not important. Some says to contract the pelvic floor muscles when breathe in and release it when breathe out. Are they wrong? Just wanna know
@ the diaphragm and pelvic floor muscles work together, so it’s important to incorporate breathing with pelvic floor muscles training to help them work together most effectively. Not all doctors/physicians have training in muscles, let alone pelvic floor muscles, which is often why they may say breathing doesn’t matter…but for those doctors like myself who specialize in this area of the body, breathing is an important part of pelvic floor training
@@movewithDrChris thank you very much. one last question, how long should I contract my pelvic floor muscle? Like 5 seconds, 10 seconds, or 20 seconds at a time? And how many times (sets/reps) should I do it in a day?
@ you’re welcome. If you’re able to easily coordinate your inhale with the lengthening and exhale with the contraction of your pelvic floor for 1-2min, then you can work up to 10sec holds as you’re able to for 1-2min every other day. As that feels easy then I recommend focusing more on hip and full body strengthening vs isolated pelvic floor exercises to further support your pelvic floor muscle function for daily activities
Hello, thank you for your videos! Just wondering if the lift and squeeze happens automatically with breath. Or is it an intentional strong lift and squeeze? I can feel a gentle lift up but I don’t notice much or a squeeze, maybe a subtle.
You're welcome and great follow-up questions. Yes there is a certain amount of automatic PF (pelvic floor) contraction that should naturally happen on the exhale and lengthening that should happen with the inhale, and it will be more subtle when sitting in a chair since this isn't a challenging activity. Can you add on to that with a more intentional muscle contraction phase? Yes, but be mindful that you're not doing so by squeezing other neighboring muscles like the glutes, inner things, etc...and be sure to invite a full lengthening phase afterwards with your inhale before doing another PF contraction. Also, a more noticeable PF contraction should automatically happen with your breath while doing more strenuous activities like lifting a heavier weight. Another way to think about this: the amount that the PF engages should match the effort of the task.
Should I continue doing it tho I feel like peeing? I read somewhere that I shouldn't do kegel while having the urge to pee but I have problem controlling the urge even after going to the bathroom. How many times do I need to do this exercise per dag and how long till I can see the results?
What you're describing sounds like pelvic floor muscle tightness, in which case you want to focus more of your efforts on the lengthening (inhale) phase and be mindful that you are getting as much of the lengthening to happen in between each contraction (exhale). Instead of counting reps, I encourage my patients to set a timer for 1-2min and do as many quality reps as they can within that time every other day. Each person progresses at different speeds, but many people will feel a noticeable improvement in their pelvic floor coordination and strength within 2-4 wks of consistent practice.
Excellent explanation
I'm so glad you found this video helpful
Hello ma'am,, I'm dealing with frequent urination problem from last 4-5 years and now I'm totally frustrated due to this ,, & I'm completely free from diabetes, UTI etc but still facing this problem,, please suggest me a proper treatment for this ,, what should i do and which exercise will be suitable for me ,, I'm waiting for your genuine reply 🙏😊
@@vrinda2724 increased urinary urgency can be caused by a number of things, with some of the most common being: pelvic floor muscle tightness/weakness, hip muscle tightness/weakened, constipation, hormone changes like low estrogen, side effects of some medications, etc…
For many people, improving breathing mechanics along with pelvic floor and hip muscle strengthening will improve and/or solve frequent urgency symptoms. I’d recommend exploring my “kegels in motion” series for exercises (link in description above) if you haven’t already.
What about tightness? Can tailbone be achy after introducing kegels? Or should stop and focus on relaxtion?
Yes tailbone achiness can be caused by pelvic floor muscle tightness. Such tightness can happen for a number of reasons like: doing too many kegels, not fully lengthening/relaxing between contractions, squeezing your glutes (booty) too much along with your kegels, just a name a few... Focusing more on the lengthening/relaxation phase is often helpful when tightness is an issue.
So do i need to give up kegels? Or do less? With extra relaxation then?
@@margaretdoekes8987It's common for those who are noticing pelvic floor tightness to need more practice with learning how to fully lengthen their pelvic floor vs contracting. So, I would spend some time doing less reps right now and focusing on using your inhale to promote more length/relaxation instead.
Thanks so much@
@@margaretdoekes8987 you're welcome! I find for many of my patients, working on the lengthening and contracting of their pelvic floors in different positions can be really helpful, too. I go over this in part 1 of my kegels in motion series (link in description above).
Is this meant only for women? Or even men can practice?
Great question! Everyone can practice this because every person has a pelvic floor, and the breathing coordination is the same.
Thank you Dr Chris for yr explanation. Is it normal to feel my lower abdomen (inside my abdomen,)tighten a little during the exercise? Is my technique right or wrong? Pls do answer me for I really really need to know.
@@LauChin-v6n you’re welcome, and yes a co-contraction of your pelvic floor with your lower abdominals with your exhale is correct, well done!
Thank you so much Dr Chris for yr quick reply which means a lot to me. God bless you.
@@LauChin-v6n you’re welcome 🩷
O crap I can't feel anything down. This is very difficult for me!
You are so not alone! Many people feel similarly when they first start bringing intensional awareness to their pelvic floor. Consistent practice helps a lot, and I encourage people to explore this work in different positions to help the brain body connection. If you want additional help with this, check out my Kegels In Motion series (link in description above).
@@movewithDrChris
The reason I can't feel anything is because of I had to take steroids for the ulcerated coltis to stop the bleeding. The doctors didn't tell me what the steroids side effects were. The only thing it did was stop the bleeding but messed everything else up.
@@joycehumphries392 Im so sorry to hear that happened. That sounds really hard. Did your medical team offer a referral to pelvic floor physical therapy?
@@movewithDrChris
No absolutely nothing
@@joycehumphries392 Sadly, I'm not surprised. Long story short: pelvic floor education isn't included in medical school training so many physicians don't know how the pelvic floor muscles are affected by neighboring organs, hormone changes, surgical procedures, and/or medication interactions. If you want more support around the symptoms you're noticing, know that a pelvic floor therapist would be great person to bring on your healthcare team. This online directory is a great resource where you can search by location to find one near you: pelvicguru.com/
When I breathe in, I have to relax the pelvic floor muscles. And when I breathe out I have to contract the pelvic floor muscle. Am I right, please let me know
@@ShuaibaAhammed yes that’s correct
@@movewithDrChris most of the doctors and physicians suggest to breathe normally during the pelvic floor muscle exercise. Like holding breathe is not important. Some says to contract the pelvic floor muscles when breathe in and release it when breathe out. Are they wrong? Just wanna know
@ the diaphragm and pelvic floor muscles work together, so it’s important to incorporate breathing with pelvic floor muscles training to help them work together most effectively. Not all doctors/physicians have training in muscles, let alone pelvic floor muscles, which is often why they may say breathing doesn’t matter…but for those doctors like myself who specialize in this area of the body, breathing is an important part of pelvic floor training
@@movewithDrChris thank you very much. one last question, how long should I contract my pelvic floor muscle? Like 5 seconds, 10 seconds, or 20 seconds at a time? And how many times (sets/reps) should I do it in a day?
@ you’re welcome. If you’re able to easily coordinate your inhale with the lengthening and exhale with the contraction of your pelvic floor for 1-2min, then you can work up to 10sec holds as you’re able to for 1-2min every other day. As that feels easy then I recommend focusing more on hip and full body strengthening vs isolated pelvic floor exercises to further support your pelvic floor muscle function for daily activities
Hello, thank you for your videos!
Just wondering if the lift and squeeze happens automatically with breath. Or is it an intentional strong lift and squeeze? I can feel a gentle lift up but I don’t notice much or a squeeze, maybe a subtle.
You're welcome and great follow-up questions. Yes there is a certain amount of automatic PF (pelvic floor) contraction that should naturally happen on the exhale and lengthening that should happen with the inhale, and it will be more subtle when sitting in a chair since this isn't a challenging activity. Can you add on to that with a more intentional muscle contraction phase? Yes, but be mindful that you're not doing so by squeezing other neighboring muscles like the glutes, inner things, etc...and be sure to invite a full lengthening phase afterwards with your inhale before doing another PF contraction. Also, a more noticeable PF contraction should automatically happen with your breath while doing more strenuous activities like lifting a heavier weight. Another way to think about this: the amount that the PF engages should match the effort of the task.
Should I continue doing it tho I feel like peeing? I read somewhere that I shouldn't do kegel while having the urge to pee but I have problem controlling the urge even after going to the bathroom. How many times do I need to do this exercise per dag and how long till I can see the results?
What you're describing sounds like pelvic floor muscle tightness, in which case you want to focus more of your efforts on the lengthening (inhale) phase and be mindful that you are getting as much of the lengthening to happen in between each contraction (exhale). Instead of counting reps, I encourage my patients to set a timer for 1-2min and do as many quality reps as they can within that time every other day. Each person progresses at different speeds, but many people will feel a noticeable improvement in their pelvic floor coordination and strength within 2-4 wks of consistent practice.