Kegel Exercise // Strengthen Your Pelvic Floor With Your Breath
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- Опубликовано: 23 фев 2023
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Training your pelvic floor to squeeze on command is NOT how it works in real life! You need to teach your brain how to coordinate your pelvic floor WITH your lower abs AND your breath 🌬️. This method will give you the connection you're looking for to address leaking, pelvic pain or discomfort with intimacy.
More videos to check out:
⏯ Your pelvic floor does what?! • Your Pelvic Floor Does...
⏯ Kegels in Motion part 1 • Kegels in Motion part ...
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Dr. Christine Pieton, PT, DPT
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Medical Disclaimer: The information shared on this channel is strictly for educational purposes and is NOT a substitute for medical advice. It is recommended that you consult with your personal physician and physical therapist about whether or not the recommendations found here are appropriate for you and your health. If you choose to explore the information and/or exercises shared on this channel, you are agreeing to do so at your own risk, are voluntarily participating in these activities, and are assuming all risk of injury to yourself.
Excellent explanation
I'm so glad you found this video helpful
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.
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.
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/