Thanks for watching! If you are struggling with pelvic floor dysfunction and would like to follow a structured program, click this link for my course: geni.us/Kk4eto
I've been spending the last few months focusing on relaxing and today my body said it was ready for strength. Your contraction/relaxation woke my pelvic floor up! I have been doing kegals wrong my ENTIRE life. I noticed an incredible difference in my pelvic floor even just after this video, gonna continue my hypopressives, yoga, and vacuums!
I’m starting the challenge again, this time taking more time with each step, repeating them over a few days to slowly build up endurance. I found the first time they quickly because too advanced for me so I’m going to go at a better pace for me. Thanks for doing this! 💕
Very good! Take it slow. Each week in the challenge is harder than the previous week so you could work on the first week a few times before stepping it up 👍🏻
I'm back to the start after completing the 30 day challenge and I can really notice a difference from the first time I began. I intend to just keep doing a session every morning. If you find motivation is hard, just don't let yourself have anything to eat or drink ( besides water) until you've done it. It works as a good reward and motivation system. Thank you Denise, everything about you and your videos and website is a joy to spend time with. You are truly contributing to the greater good on so many levels 🌻
Thank you so much for the kind feedback! I’m delighted to hear that you are seeing a difference. Consistency really helps, very well done for sticking with it 👌🏻⭐️🎊😁
For vaginismus, it's best to focus on the relaxation exercises. You will find the time stamp in the video descriptions each day which will take you directly to the relaxation. Let me know how you get on :)
Each of the videos in the 30 day challenge starts with strengthening and then lengthening/relaxation. You should only practice the relaxation. If you click the description on each video, you will find the time stamp to jump to the relaxation. Let me know how it goes 😊
With the quick flicks i don’t feel like i get a full 6 part hold of contraction. I am not sure exactly how much i am getting just trying to pull everything up as best as i can before releasing?? TheOnly time I can get all six parts somewhat contacted are during the endurance holds.
Your pelvic floor naturally lifts when you exhale so when beginning to practice pelvic floor exercises, we begin with contracting on exhale and relaxing on inhale. Have you had an assessment with a pelvic floor physiotherapist? That’s always a good place to start, especially as many people have tension in the pelvic floor so relaxing may be what you need. I replied to your comment on another video linking a different pelvic floor contractions video that breaks the contraction down into steps with breathing on the exhale. Maybe try that and see how it feels. Let me know how you get on 😊🌸
That can happen, especially starting out. Try to resist the temptation to bear down and instead do slower flicks until you get used to the movement. With practice, your pelvic floor should relax between flicks. Also, try a gentler contraction for the flicks and see if the relaxation happens
Yes! Be mindful as you practice and if you come to a day in the challenge where you feel you can't do the pose with your low back pain, do one from earlier in the week that is accessible for you. Listen to your body an just drop me a comment if you are unsure :)
@@TheFlowerEmpowered sounds good will be consistent as I cannot complete any other workouts without feeling so much pain afterwards. I think this will be good for a few until I get stronger 😊
If you are having issues with starting the stream, only do the relaxation exercises. You will find the timestamp for relaxation in the description of the video 👍🏻
Hi Judith, I haven’t reviewed the whole woman program so I can’t comment on that it. Research shows that pelvic floor muscle training (Kegel exercises) are beneficial for those with prolapse. It is my belief that there is no such thing as exercises that are “safe” or “unsafe” for prolapse. It’s the inability to manage intraabdominal pressure during a given exercise that can be unsafe. Kegels are part of what is needed to train to manage intraabdominal pressure. You need to be able to strongly contract the pelvic floor to counter the increase in pressure from above, Kegels will help you to do that. The ability to manage intraabdominal pressure can dramatically improve prolapse symptoms as prolapse is a point of weakness. That point of weakness is expanded when pressure is increased. When you learn to manage the pressure, it is more evenly distributed, so it places less stress on the point of weakness. Kegels alone are not some magic fix for prolapse, but they are definitely part of my own prolapse toolkit. In my personal experience, strengthening my pelvic floor with Kegel exercises, combined with exercises for relaxation, breathing and rebalancing of tension throughout the body has made a dramatic difference to my own ability to manage pressure. This allows me to live a very full and active life with prolapse.
Day 8 of the challenge works on co-contractions between pelvic floor and core which is one step in managing intraabdominal pressure. Also, the video on safe lifting with prolapse goes through some important tips for the management of intraabdominal pressure: ruclips.net/video/ufg3ZVWY2dU/видео.html Have you tried Hypopressives? They promote lateral breathing and enhance the relationship between the breathing diaphragm and the pelvic diaphragm (deepest pelvic floor muscle layer) which is also helpful for the management of pressure. There’s a series of Hypopressives in the channel here: ruclips.net/p/PLTrM-0Yl3PcvZuVc2RTl-VDtXoG5Sk3Ac
I’ve had 7 children and my youngest is 18. My bulge is really protruding now, hope I haven’t left it too late. It’s all I think about lately . I don’t want surgery so will work towards decreasing the bulge if I can find the right information. I went to a PT years ago who couldn’t find and muscle contraction on the ultrasound and made me feel really hopeless
@@judithfriend1050 7 kids... amazing! It sounds like you’ve been having a really hard time without much positive support, I am so sorry to hear that. You are not alone and regardless of how hopeless you may feel, it’s never too late to make positive changes that can help to improve your symptoms. If your bulge is substantial and you don’t want surgery, you should get fitted with a pessary. This will provide internal support that should decrease the bulge and make you feel more comfortable. Depending on where in the world you are based, your pessary will be fitted either by a doctor, a pelvic floor physiotherapist or a gynecologist. In some countries, osteopaths are also certified to fit pessaries. Are you already working with a pelvic floor physiotherapist to enhance your ability to contract your pelvic floor? It’s quite important that you work to enhance the mind to muscle connection if your ultrasound should no contraction. Did you sign up for the challenge from the website? If so, you would have received an email with a link to a bonus video that shows how to assess your pelvic floor and guides you before starting the challenge. The challenge assumes you can already create a full contraction with all parts of your pelvic floor participating. If you’re not quite there yet, you can try this video to build some control: ruclips.net/video/rGwxlWQt-S4/видео.html Then when you feel you are getting a good connection to your pelvic floor, spend a few weeks cycling through days 1 - 8 of the challenge. The bonus video for week 1 (also in the registration email) will guide you on when to proceed. I am here if you have more questions. Don’t give up, you can empower your flower 💕🌸
If you have vaginismus, you should focus on the relaxation exercises each day and skip the contractions. You will find the time code link for relaxation in the description 🌸
I have little pain in my pelvic When I do exercise I feel good but after some days I feel pain again . When I masterpate I feel again pain in my pelvic . What to do
I would suggest you try daily pelvic floor relaxation exercises. You don't need to be doing pelvic floor contractions (that are at the start of this video). Better perhaps to focus on a longer relaxation session like this one: ruclips.net/video/2yx0_PK0Q-4/видео.html or another from the relaxation playlist: ruclips.net/p/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq You will likely need to do pelvic floor relaxation daily. When you find that you can go more than a week without pelvic pain, cut back to every second day and so on. Eventually, you should only need to do the relaxation exercises should the pain/tension come back. Hope that helps
Great question Jamie! The 30 day challenge is based on phases 4 to 8 of the Eight-Phase training in my book and video course. When you get to those stages, you are no-longer focusing on contracting in pace with your breath as you should already have built endurance and speed through the earlier exercises. It's the same with the challenge. There are some earlier videos on the channel that teach more basic pelvic floor exercises that you do in pace with your breath where you contract on exhalation (when the pelvic floor gets a little lift as the diaphragm relaxes). The earlier videos focus on building a strong pelvic floor and this challenge adds to that foundation of endurance and speed with progressive overload. Also... if you are doing the contractions at the pace of the video, and breathing at that rate, you could hyperventilate we can't have that! Hope that helps and good luck with the challenge 😊🌸💖
Hi Jaimme, good question! What type of prolapse do you have? And are you working with a pelvic floor physical therapist? There is actually no such thing as exercises that are “safe” or “unsafe” for prolapse. It’s the inability to manage intraabdominal pressure during a given exercise that can make it unsafe. Thankfully, you can train to manage intraabdominal pressure which can dramatically improve prolapse symptoms. For this, to need to be able to strongly contract the pelvic floor to counter the increase in pressure from above. It’s very important that you train under the guidance of your pelvic floor physiotherapist and listen to your body with all movements. If a movement makes you feel symptomatic, this is indicating that you don’t yet have the control to perform that movement and should skip that exercise and work at an earlier stage of training. I have a rectocele and have trained to be able to lift very heavy weights without worsening my prolapse. It is only ever symptomatic when I get constipated, so I try to avoid constipation. If you do choose to participate in this challenge, take your time and it’s ok to work for weeks or even months at a level where you feel comfortable before trying the more difficult exercises. The exercises in the second half of the training are difficult and will require that you are strong. There are bonus videos that are shared by email when you register. They will give a little more info on what to expect in the videos for that week. Your pelvic floor physiotherapist will be able to guide you if it is right for you 😊
@@TheFlowerEmpowered thank you! Ive had one session with a PT to diagnose a grade 2 cystocele, she recommended hypopressives and kegals, I understand what you're saying about having to be strong enough down there, I signed up to the emails and will stick to practicing the correct pelvic floor contraction for now.. thank you :)
There are also Hypopressives on the channel, a series of different exercises. I love those, they really help with enhancing the relationship between pelvic floor, core and diaphragm 😊
@@TheFlowerEmpowered I have seen these videos and I am currently practicing doing the breaths correctly, excited to try some of the flows once I'm a bit better at it!
You need to practice relaxation. You can skip to 08:08 in this video. Bear in mind, this is a very short relaxation practice today. Each day we will have a relaxation where you will find the time ode at the end. For longer relaxation videos, you can check this playlist: ruclips.net/p/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq
Thanks for watching! If you are struggling with pelvic floor dysfunction and would like to follow a structured program, click this link for my course: geni.us/Kk4eto
I've been spending the last few months focusing on relaxing and today my body said it was ready for strength.
Your contraction/relaxation woke my pelvic floor up! I have been doing kegals wrong my ENTIRE life. I noticed an incredible difference in my pelvic floor even just after this video, gonna continue my hypopressives, yoga, and vacuums!
That’s fantastic! Hope these techniques make as much of a difference for you as they did for me 😊🌸
I’m starting the challenge again, this time taking more time with each step, repeating them over a few days to slowly build up endurance. I found the first time they quickly because too advanced for me so I’m going to go at a better pace for me. Thanks for doing this! 💕
Very good! Take it slow. Each week in the challenge is harder than the previous week so you could work on the first week a few times before stepping it up 👍🏻
You’re doing great work, thank you so much for helping women!
You are welcome! Thank you for the kind feedback 🌸😊
I'm back to the start after completing the 30 day challenge and I can really notice a difference from the first time I began. I intend to just keep doing a session every morning. If you find motivation is hard, just don't let yourself have anything to eat or drink ( besides water) until you've done it. It works as a good reward and motivation system.
Thank you Denise, everything about you and your videos and website is a joy to spend time with. You are truly contributing to the greater good on so many levels 🌻
Thank you so much for the kind feedback! I’m delighted to hear that you are seeing a difference. Consistency really helps, very well done for sticking with it 👌🏻⭐️🎊😁
Thank you so much for doing this, this month will be soo productive ❤️🤗
You are so welcome 😁💕
That was fun! Thank you so much Denise! ❤️
Glad you enjoyed it 😄
Very nice your teaching methodology...Very good keep it up☺️☺️☺️👌👌👌💐
Thank you for the kind feedback Ravish 😊🙏🏻
@@TheFlowerEmpowered u welcome ☺️☺️☺️👌👌
My day 1. Working towards treating vaginismus. :)
For vaginismus, it's best to focus on the relaxation exercises. You will find the time stamp in the video descriptions each day which will take you directly to the relaxation. Let me know how you get on :)
Excellent. Thank you!
So welcome 💕
Thank you. A good start. Looking forward to the rest.
Glad you enjoyed it Andy! It will maybe feel like a bit of a gentle start but by the end of the month, we'll be STRONG :)
Love your videos. I was told by my doc to do loosening exercises, but not strengthening. I assume this 30-day challenge falls in line?
Each of the videos in the 30 day challenge starts with strengthening and then lengthening/relaxation. You should only practice the relaxation. If you click the description on each video, you will find the time stamp to jump to the relaxation. Let me know how it goes 😊
@@TheFlowerEmpowered Thank you!
With the quick flicks i don’t feel like i get a full 6 part hold of contraction. I am not sure exactly how much i am getting just trying to pull everything up as best as i can before releasing??
TheOnly time I can get all six parts somewhat contacted are during the endurance holds.
That’s fine Mary, the quick flicks are more a grab and release. If you can get a rhythmic grip and a release going, that’s a great start 👍🏻
Should I exhale completely before I contract? I also find it frustrating how my pelvic floor contracts as I inhale instead of when exhaling.
Your pelvic floor naturally lifts when you exhale so when beginning to practice pelvic floor exercises, we begin with contracting on exhale and relaxing on inhale. Have you had an assessment with a pelvic floor physiotherapist? That’s always a good place to start, especially as many people have tension in the pelvic floor so relaxing may be what you need. I replied to your comment on another video linking a different pelvic floor contractions video that breaks the contraction down into steps with breathing on the exhale. Maybe try that and see how it feels. Let me know how you get on 😊🌸
During the fast contract relax is it Normal to feel the need to push to relax the contraction?
That can happen, especially starting out. Try to resist the temptation to bear down and instead do slower flicks until you get used to the movement. With practice, your pelvic floor should relax between flicks. Also, try a gentler contraction for the flicks and see if the relaxation happens
Thanks for sharing! Can I do this challenge for low back pain and herniated disc? Thanks for replying ❤️
Yes! Be mindful as you practice and if you come to a day in the challenge where you feel you can't do the pose with your low back pain, do one from earlier in the week that is accessible for you. Listen to your body an just drop me a comment if you are unsure :)
@@TheFlowerEmpowered sounds good will be consistent as I cannot complete any other workouts without feeling so much pain afterwards. I think this will be good for a few until I get stronger 😊
Is it helpful for men who having tight spincter muscles to pass urine.?
If you are having issues with starting the stream, only do the relaxation exercises. You will find the timestamp for relaxation in the description of the video 👍🏻
What do you think about the whole woman programme? She says that Kegals make your prolapse worse! I’m so confused and don’t want to do the wrong thing
Hi Judith, I haven’t reviewed the whole woman program so I can’t comment on that it.
Research shows that pelvic floor muscle training (Kegel exercises) are beneficial for those with prolapse.
It is my belief that there is no such thing as exercises that are “safe” or “unsafe” for prolapse. It’s the inability to manage intraabdominal pressure during a given exercise that can be unsafe.
Kegels are part of what is needed to train to manage intraabdominal pressure. You need to be able to strongly contract the pelvic floor to counter the increase in pressure from above, Kegels will help you to do that.
The ability to manage intraabdominal pressure can dramatically improve prolapse symptoms as prolapse is a point of weakness. That point of weakness is expanded when pressure is increased. When you learn to manage the pressure, it is more evenly distributed, so it places less stress on the point of weakness.
Kegels alone are not some magic fix for prolapse, but they are definitely part of my own prolapse toolkit. In my personal experience, strengthening my pelvic floor with Kegel exercises, combined with exercises for relaxation, breathing and rebalancing of tension throughout the body has made a dramatic difference to my own ability to manage pressure. This allows me to live a very full and active life with prolapse.
@@TheFlowerEmpowered thank you for this explaination❤️ have you made a video on how to manage intraabdominal pressure?
Day 8 of the challenge works on co-contractions between pelvic floor and core which is one step in managing intraabdominal pressure. Also, the video on safe lifting with prolapse goes through some important tips for the management of intraabdominal pressure: ruclips.net/video/ufg3ZVWY2dU/видео.html
Have you tried Hypopressives? They promote lateral breathing and enhance the relationship between the breathing diaphragm and the pelvic diaphragm (deepest pelvic floor muscle layer) which is also helpful for the management of pressure. There’s a series of Hypopressives in the channel here: ruclips.net/p/PLTrM-0Yl3PcvZuVc2RTl-VDtXoG5Sk3Ac
I’ve had 7 children and my youngest is 18. My bulge is really protruding now, hope I haven’t left it too late. It’s all I think about lately . I don’t want surgery so will work towards decreasing the bulge if I can find the right information. I went to a PT years ago who couldn’t find and muscle contraction on the ultrasound and made me feel really hopeless
@@judithfriend1050 7 kids... amazing!
It sounds like you’ve been having a really hard time without much positive support, I am so sorry to hear that. You are not alone and regardless of how hopeless you may feel, it’s never too late to make positive changes that can help to improve your symptoms.
If your bulge is substantial and you don’t want surgery, you should get fitted with a pessary. This will provide internal support that should decrease the bulge and make you feel more comfortable. Depending on where in the world you are based, your pessary will be fitted either by a doctor, a pelvic floor physiotherapist or a gynecologist. In some countries, osteopaths are also certified to fit pessaries.
Are you already working with a pelvic floor physiotherapist to enhance your ability to contract your pelvic floor? It’s quite important that you work to enhance the mind to muscle connection if your ultrasound should no contraction. Did you sign up for the challenge from the website? If so, you would have received an email with a link to a bonus video that shows how to assess your pelvic floor and guides you before starting the challenge.
The challenge assumes you can already create a full contraction with all parts of your pelvic floor participating. If you’re not quite there yet, you can try this video to build some control: ruclips.net/video/rGwxlWQt-S4/видео.html
Then when you feel you are getting a good connection to your pelvic floor, spend a few weeks cycling through days 1 - 8 of the challenge. The bonus video for week 1 (also in the registration email) will guide you on when to proceed.
I am here if you have more questions. Don’t give up, you can empower your flower 💕🌸
Is it useful for vaginismus issues please answer me ?
If you have vaginismus, you should focus on the relaxation exercises each day and skip the contractions. You will find the time code link for relaxation in the description 🌸
I have little pain in my pelvic
When I do exercise I feel good but after some days I feel pain again .
When I masterpate I feel again pain in my pelvic . What to do
I would suggest you try daily pelvic floor relaxation exercises. You don't need to be doing pelvic floor contractions (that are at the start of this video). Better perhaps to focus on a longer relaxation session like this one: ruclips.net/video/2yx0_PK0Q-4/видео.html or another from the relaxation playlist: ruclips.net/p/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq You will likely need to do pelvic floor relaxation daily. When you find that you can go more than a week without pelvic pain, cut back to every second day and so on. Eventually, you should only need to do the relaxation exercises should the pain/tension come back. Hope that helps
@@TheFlowerEmpowered thanks 👍
For the quick flicks should breathing match the pace? Quick breathing or breath as normal?
Great question Jamie!
The 30 day challenge is based on phases 4 to 8 of the Eight-Phase training in my book and video course. When you get to those stages, you are no-longer focusing on contracting in pace with your breath as you should already have built endurance and speed through the earlier exercises. It's the same with the challenge. There are some earlier videos on the channel that teach more basic pelvic floor exercises that you do in pace with your breath where you contract on exhalation (when the pelvic floor gets a little lift as the diaphragm relaxes). The earlier videos focus on building a strong pelvic floor and this challenge adds to that foundation of endurance and speed with progressive overload.
Also... if you are doing the contractions at the pace of the video, and breathing at that rate, you could hyperventilate we can't have that!
Hope that helps and good luck with the challenge 😊🌸💖
@@TheFlowerEmpowered thank you! That makes sense, super helpful! I bought your book too. Thanks for making these videos 🤗
Is there a day 2?
Yes, they release at noon GMT each day. Which timezone are you in?
I'm in Israel. I think I am one hour ahead of you. Thank you. Am very excited about this.
Is this series good if you have a prolapse? Will any of the positions make it worse?
Hi Jaimme, good question! What type of prolapse do you have? And are you working with a pelvic floor physical therapist?
There is actually no such thing as exercises that are “safe” or “unsafe” for prolapse. It’s the inability to manage intraabdominal pressure during a given exercise that can make it unsafe.
Thankfully, you can train to manage intraabdominal pressure which can dramatically improve prolapse symptoms. For this, to need to be able to strongly contract the pelvic floor to counter the increase in pressure from above.
It’s very important that you train under the guidance of your pelvic floor physiotherapist and listen to your body with all movements. If a movement makes you feel symptomatic, this is indicating that you don’t yet have the control to perform that movement and should skip that exercise and work at an earlier stage of training.
I have a rectocele and have trained to be able to lift very heavy weights without worsening my prolapse. It is only ever symptomatic when I get constipated, so I try to avoid constipation.
If you do choose to participate in this challenge, take your time and it’s ok to work for weeks or even months at a level where you feel comfortable before trying the more difficult exercises. The exercises in the second half of the training are difficult and will require that you are strong. There are bonus videos that are shared by email when you register. They will give a little more info on what to expect in the videos for that week. Your pelvic floor physiotherapist will be able to guide you if it is right for you 😊
@@TheFlowerEmpowered thank you! Ive had one session with a PT to diagnose a grade 2 cystocele, she recommended hypopressives and kegals, I understand what you're saying about having to be strong enough down there, I signed up to the emails and will stick to practicing the correct pelvic floor contraction for now.. thank you :)
There are also Hypopressives on the channel, a series of different exercises. I love those, they really help with enhancing the relationship between pelvic floor, core and diaphragm 😊
@@TheFlowerEmpowered I have seen these videos and I am currently practicing doing the breaths correctly, excited to try some of the flows once I'm a bit better at it!
Brilliant, let me know how you get on. I’m here if you have questions 👍🏻😊💕🌸
Could not do intercourse during the time of sex .then pain will cause in that time This exercise will cure vaginismus .plz reply me mam
The relaxation exercises can help a lot. I have a new course for vaginismus launching tomorrow. You can sign up for that here: geni.us/0wjwU
Does this helpful to loosen our vagina mam? Couldn't do intercourse. So Kindly reply
You need to practice relaxation. You can skip to 08:08 in this video. Bear in mind, this is a very short relaxation practice today. Each day we will have a relaxation where you will find the time ode at the end. For longer relaxation videos, you can check this playlist: ruclips.net/p/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq
@@TheFlowerEmpowered Thank you so much mam😊
*contact
Thanks!!
@@TheFlowerEmpowered 👍🏼 good video 😊