Endurance Kegels in the Squat Position - Day 6 - 30 Day Pelvic Floor Challenge
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- Опубликовано: 2 авг 2024
- Pelvic floor exercises (Kegels) in the squatting position are HARD! Can you do it? In this video, we will perform endurance a contractions in a squatting position. There are various supports for the squat position using either a blanket or a block. You can also perform a wall squat if you are unable to take the position upright. Contracting the pelvic floor in this position is a little more difficult as it is stretched and the muscles supporting the hips are engaged which sometimes makes it more difficult to reach the pelvic floor with your mind.
Welcome to Day 6 of our 30 Day Pelvic Floor Challenge! You can sign up at theflowerempowered.com/2021/0... which will give you access to a bonus video for assessing your ability to contract your pelvic floor along with a PDF giving more details about the challenge.
In this video, we will perform endurance a contractions in a squatting position. There are various supports for the squat position using either a blanket or a block. You can also perform a wall squat if you are unable to take the position upright. Contracting the pelvic floor in this position is a little more difficult as it is stretched and the muscles supporting the hips are engaged which sometimes makes it more difficult to reach the pelvic floor with your mind.
We will work to relax the pelvic floor with a wall squat at the end of the practice. This is a really lovely position allowing a full expansion of the pelvic floor without holding any weight in the feet. If you suffer from chronic pelvic pain, vaginismus, prostatitis, non-relaxing pelvic floor dysfunction or another hypertonic condition, you should only focus on the relaxation portion of this video.
Timecode for Relaxation: 06:14
If you have pelvic floor weakness and conditions such as incontinence or pelvic organ prolapse and find squatting difficult, you can do the contractions in the wall squat position. Alternatively, work at an earlier phase of training until it begins to feel easier before progressing to the next video.
You should skip any movements that feel excessive, always listening to your body, practicing with compassion and awareness.
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Thank you for all of your inspiration and motivation!
You are so welcome 💕
squatting is one of the best 'exercises' you can do! very natural and healthy for you (also the best position for 'eliminating'). a position/motion we were born to do, but we (in the west) lose the ability will all the chair sitting we do. :(
Very true! I make sure to squat every day (as well as taking many, many other positions). Helps to ensure maintenance of full range of motion in the joints :)
I love your videos just started the 30 days challenge thank you 😊
Thanks for the kind feedback 😊
Let me know how it goes with the challenge. I’m here if you have questions 🌸
Oh wow I can’t do a squat that deep. My right knee is horrible lol but I did the modification and I liked it!!
I couldn’t squat that deep when I started! It’s been many years of consistent practice to get deep. I used every modification on my way there and my dodgy knee isn’t anywhere as bad anymore 😊
Do we put the kegals in whilst doing the squat? I have been using kegals from day 1. I have a stage 1 prolapse and this is helping soo much thank u thank u thank
With the squat, just relax 😊
Dear Denise.
I hope all is well with you. Thanks so much for encouraging me to do more and more of these excelente exercises. I have a question, how can a produce a contraction? My personal and unique situation ,doesn't allow me create one. Any suggestions? Please let me know and thanks so much in advance for your valuable time!!
Best Regards.
🙏🏽👍🏼🌞
Dear Alfonso, if you struggle to create a contraction in the squat position, try taking a wall squat (like the pose for relaxation in this video) and you should be able to do the contraction from there. It’s generally easier in the wall squat position because the muscles are more relaxed and with less weight/pressure. Does that answer your question?
@@TheFlowerEmpowered Dear Denise:
Thanks so much for the quick response!! Yes indeed, you did answer my question. I will take the time to wall position and keep you posted. You please enjoy the rest of this beautiful Sunday!!
Regards.
🙏🏽👍🏼🌞
You too!
Mam kya isse pubic area ki muscles bhi grow kr skti h kya
Pelase translate subtitile indonesia