How to Strengthen the Pelvic Floor - Part 1
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- Опубликовано: 14 апр 2020
- OriginalStrength.net
In this video, Tim discusses strengthening the pelvic floor and he shows you how to do it. The body is made to heal and this is how it does it.
You are never stuck.
To learn more about Tim and his education courses, books and videos check out originalstrength.net
To learn more about Tim's training programs, check out OSi-online.com.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Thank you Tim. I am 73 years old, recovering from prostate cancer surgery as well as 40 radiation treatments to the pelvic floor area. If young men think the pelvic floor strength isn't important, wait until incontinence hits & loss of control of urinary function changes their life completely.
I wish I had these exercises sooner. I plan to implement them beginning today.
Keep up the good work.
Richard, please keep in touch and let us know how you’re doing. Heal strong, my friend!
@@OriginalStrengthSystem Thank you, I certainly will. Kegal exercises helped initially. I have been a follower of yours & your book "Pressing Reset," for several months. Please keep up the good work, all of your followers are not young !!! LOL
@@richardbishop9001 Did kegels help?
@@catherinegoodman7735 Absolutely helped. I stopped the exercises for some unknown reason & it has been over a year, & now I am dealing with radiation colitis & proctitis which cause an entirely different set of circumstances, however I am reinstituting the kegals again. I am really praying they will help again.
@@richardbishop9001 How often did you do the Kegels per week and for how long? (minutes). Good luck!
I love your calm voice. Helps stay focused to the information you show. Nice!!!
I think I’m going to show your comment to my family. I can imagine their expressions now...! Thank you so much!
Thank you sir I really appreciate your time and work
Thanks for keeping it simple
I'm glad.the amount of time.was posted toward the end.
Thank you Tim, very helpful👍
I'm actually using a pelvic wand in conjunction with this and it's really working quite wonderfully take care of your prostate gentlemen.
Cancer has spread into my pelvis, Macmillans hospital of Manchester England recommended I do pelvic exercises , I have viewed your two vidios numerouse times & purchased your book & found them to be of great help, your positive comments also help, I wish you well thank you
And I wish you a powerful recovery. As best you can, keep your head up and keep smiling.
This is the best video ever for pelvic floor exercise..
Awesome! So glad it is helpful!
Thanks for the nice videos!!
Thank you!
Thanks, Tim! Never realized how much of my yoga practice naturally incorporates the wide range of movements & techniques you talk about and suggest.
Yoga and OS flow in and out with each other
That can be also known as the wind relieving pose yoga makes sense and it helps with chakra balance and blockage and it could probably help with that too so I do yoga but not as much as I should and I'm not considering doing more you know for health reasons another reason appreciate the video 💯
Thank you so much
Thank you.
I am 79 yrs, never heard of this, will try and see what I notice. Thanks
I am hopeful for a good report.
I don't normally subscribe to any excercise related channels but i am completely sold on this vedio,you deserve more subscribers mate, the way you explained the whole process was simply Poetic at the same time informatic, Thank you so much for putting up such a knowledgeable vedio
Thank you, I’m so glad the video is useful.
Thanks for the info 👍
Hope it is useful!
I respect you a lot sir 🙏 thanks
Thank you
Excellent video! Thank you!
Hope it is useful!
@@OriginalStrengthSystem it really is!
Thank you for sharing this video. Most of these Pelvic Floor How To are just talking and no routine of how the work out is done. Thumbs up!
I hope it is helpful!
All hail the pelvic floor. Nice work brother.
Thanks bro!
“I’m pretty sure they were born at the same time” I hate it but love it and I laughed out loud
That makes me smile! Thank you!
thank you so much!
I hope it is useful!
The 2nd exercise is amazing. My core has literally never been stronger (except when I was little of course!)
Great to hear!
thank u sir, that was dynamite to know
Glad it helps!
Finally an exercise I can actually do. I was about to give up on finding a practicable exercise until this channel
I’m so glad you have found the channel helpful!
Having alot of issues with leakage myself I'm only 27 gonna try what video says hopefully it helps
Any variations or warnings on these movements for diastasis recti?
Hit 6 weeks postpartum last week, and was cleared for exercise, but it didn’t feel right. Thought “Man, I wish I could reach out OS about this.” And bam! Here’s this video.
Love your stuff and wish you had more things for me to buy to support OS!!
Congratulations!
My variations would be follow your intuition, and in the beginning, keep your head on the floor and or work the chin tuck hold while you breathe with your head on the floor. After a while, if that feels ok, you can play with lifting the head off the floor. Again, it’s going to be a mix of your comfort level and intuition. And of course the advice of your medical professional!
I hope this helps!
how much time will it take to strengthen your pelvic floor ?
NICE JOB BRO 👌
Thanks so much - I hope it’s helpful
Had L5-S1 fusion a few years ago after being rear-ended at high speed. Nothing drs recommend seem to be working, so I’m taking it upon myself. Hope this helps!! 🤞🤞🤞
Try it every day for five minutes at a time. If you have the time, try it 2 to 3 times a day. And know that your body can heal.
Are there anymore of these but for advanced versions? I just came across this and tried them just a few times through and when I sat up I "felt" more relaxed in my pelvic floor . Definately going to be doing these.
Glad this is useful. This is a great place to start and it remains effective - meaning you don’t necessarily need to advance it. However, we do teach progressions to this in our workshops, only I haven’t made any videos with those, except for this one: ruclips.net/video/GNM9invpgH4/видео.html
Sir I wish you and your family good luck & good health for 2024, from a very wet & cold Manchester England Happy Christmas & thank you for all your advice
Thank you so much!!! Merry Christmas my friend!
Tim, love this content. Can you tell me what kind of microphone do you use?
Thanks, Marcia. I’m using a Tascam Dr-10L microphone. It records the audio separate from the video but marries up easily in video software. I hope this helps!
Sir you had explained well about diapharagm and verywell exercise I also want more male erection Dys function exercise pls put one video thankyou
Thank you so much, Tim! I feel this is the best video on the subject! I felt so positive and resassured after listening to you and by following the routine. I’ve been miserable half my life because of my messed up pelvic floor but nothing helped. Stumbling upon your video, I have hope again! Thank you so much! One question, though. I’m doing this to rid myelf of frequent urination, which I’ve learnt after multiple tests is owing to my pelvic floor dysfucntion. 3-4 mintues into the exercise, I feel the urge to urinate if I’ve had water before. Is this normal? Would it go away? Am I doing things right? Would really appreciate your reply. Thakns in advance!
Hey, I’m glad the video is useful to you. As for your question, I don’t think you’re doing anything wrong - this can be normal. One thing you can try is to shorten the time and only do the exercise for 2 to 3 minutes before the sensation happens. Another thing you can possibly do is acknowledge the sensation but know that you don’t really have to go. Easier said than done. I hope this helps.
@@OriginalStrengthSystem your advice is sound and deep. I see that we’re invoking psychological strength here as well! I’m gonna follow your word to the letter! Thank you so much again, Tim! Grateful for your time! ☺️
@@Linguistica7 how are you doing now ? Did these exercises help??
@@MOON-ht7xk oh yes , they did quite a bit! I lack discipline else they might’ve helped more! But they sure are legit 😊👍
The pelvic muscle is often discribed as the emotional muscle. Studies on mammals indicate, that the pelvic muscle is really important in terms of Traumata. Do you know if training your plevic could help to handle emotional stress? Or could you maybe observe it with some clients etc.?
I believe it could, yes. I have no data to say so though
Yes it can. Both diaphragms are connected to the Vagus nerve which responds to your emotions. An over stimulation can cause you to cramp up or tense these areas up. A targetted approach to exercising these areas can give a reverse signal to the Vagus nerve that you're relaxed and soothe your mental state. Same concept comes with deep breathing. The steady rise and fall of the abdominal diaphragm can induce the sense of relaxation.
Please do you have more information about this subject?
What a bs
Really? Source pls
Thank you soooooo muchh this literally saved my life i was suffering from over active bladder since 2 months , tried many medication but didn't get fully relief from it. After doing these exercises for just 2 to 3 days my OAB literary went away.
That is WONDERFUL!
Bro really?
Bro really aa i am suffering from OAB pls help me and tell me How much you give to doctors
Hello, thank you so much for the video. For how long would you recommend to do each set (step)?
And anorher question - when I lift my head to do the step two I get unbereable pain in my neck after 10 seconds. Can I put a high pillow under the head? Does it have the same effect?
Namaste !! Thanks for this wonderful explanation. Our ancient Hindu wisdom that is Yoga has answer to strengthen the pelvic floor by breathing. There are different asanas dedicated for this purpose.
The wisdom of the ancients is so amazing!
@@OriginalStrengthSystem yes , true. Ancient Hindu wisdom talks about Ayurvedic medicine also which treats human slow compared to western medicine but it's more effective in the long term and no side effects. The book called "Yog sutra of Patanjali" has solution to every health problem.
This is Pawanmuktasana. An exercise in Yoga.
I couldn’t believe the difference just lifting the head made. I started laughing because of how much more difficult it was 😂
Heads are heavy!
Hope so. I'll try this. I had 2 difficult births...the first, mid-forceps, the second breech (with no Caesarian). I am 74 now and no matter what I have tried, most exercises make my night time incontinence worse. i live alone and fear that someday I may have to live with family...with this problem? I have found your research and application terrific.
Keep looking up my friend
It helps you relax a bit
I didn't feel sharp pain today. I hope its this simple...
I will hope with you
How many minutes should we do this?
Tim, I appreciated this Part 1 for begining Pelvic Floor exercise routine. First, I appreciated laying on my back to get my breathing process fixed in my mind, specifically the exhale to coordinate with the contraction of the pelvic muscles. Second, the raising of the legs and head,... in conjunction with the exhale, ...provided for my body a "distinct' contraction of the PF muscle. For once, I could clearly feel the elusive critical contraction of the specific floor muscles. I have been" trying for some time and getting close, but this part 1 finally did it for me. In a couple of days, I definitely noticed some immediate benefits doing the legs tucks and head up .... in an accellerated fashion. However, I had to caution myself that to back off a bit to avoid getting too tight. Thank you for all the videos. George Kotjaraoglus
I am so glad and thankful that this was helpful to you! Keep healing my friend!
That was good
Hope it is useful
The twins joke was surprisingly funny
You get me!
Hi just watched your video today. It makes so much sense. I have urge incontinence and sudden uncontrollable desire to urinate . Would these exercises help?
They can. Try it for 30 days and evaluate to see if you have improvement
I love your theory and methods. They are so refreshing and watching your content is continuously wholesome.
As a guy in my early 20s I struggle with premature ejaculation. Could this be due to pelvic floor dysfunction, and if so could this exercise help?
It is possible that pelvic floor issues could affect that. And, this could be a way to restore your pelvic floor to balance. AND, it won’t hurt to explore this and find out! Good luck my friend.
Hi Tim, I am a 25 year old who suffers from fibromyalgia as well as scoliosis and bad posture. I have been in constant pain 24/7 for the past 5 years. I've seen almost every doctor under the sun and nothing seems to be helping. I love your channel and the exercises that you go over, but my question to you is, are there certain exercises that you would recommend for me to alleviate some of the pain I am having to help get me back to living a normal life?
Hey, have you listened to my interview with Joe Reed? He “cured” himself from fibromyalgia. He used Original Strength (these movements).
Here is his interview: ruclips.net/video/Bp_tmTGYmCA/видео.html
Rocking and rolling may be great for you, along with hands and knees crawling. I have entire playlist with many variations of these. Please let me know how you are doing.
ruclips.net/video/5e08_N8Ca7M/видео.html
ruclips.net/video/C7Vxcb1yOro/видео.html
I’m feeling sorry for your pain. I’m in and out of pains myself constantly trying and refining my exercises to improve quality of life and reduce pain.
Just wondering, how did you end up with scoliosis so early on in life?
@@OriginalStrengthSystem I am just now seeing this, but thank you so much for your message! I will be sure to check out that interview as well as the other exercise videos you sent! Thank you!!
@@androidphone6972 I hope that you can find relief for your pain in your journey! I believe my scoliosis was due to skateboarding, which caused me to constantly balance on one leg while the other leg was doing all the pushing. They say that that caused my hips to become unaligned and therefore curved my spine. I was told it might be fixable since it is not a normal scoliosis case, but the pain I endure is still a mystery to every single doctor I have been to. They say even with scoliosis I should not be experiencing the constant severe pain that I am.
@@2shotshakur check out Dr. John Bergman on RUclips he is a special Doctor and Chiropractor that helps people regenerate from all kinds of spinal and health conditions that other Doctors are lost on what to do. His clinics are in California and Mexico right next to the border.
Tim - on step 2, when I raise my head, my neck and upper back muscles start to hurt and get tired after about 2 deep breaths. Could I (should I), place a towel or block under my head in this case? Or is it just weakness, and with time it will strengthen? Just found your channel (and subscribed). Will start with the basics of breathing first, and then move on to other rocking techniques. Thanks!
Hey Sid - I would spend more time on step 1 and do what you can do in step 2. Right now we know that we are good for 2 breaths! That’s a good starting point. As your reflexive strength improves you will easily be able to do this for minutes at a time. Please let me know how it goes!
@@OriginalStrengthSystem Thanks TIm! I noted that you have a 'Breathing playlist" as well. That's a good starting point too yeah?
Absolutely!
Are these breathing exercises enough to get a weak pelvic floor to a normal state or are any additional kegel exercises needed? Or in wich chase would you suggest doing additional kegels?
The breathing exercises are designed to move the pelvic floor in the natural way it was designed to. Your breath is powerful enough to help your body heal but you can also add additional kegals if you want.
I just found this video as I have Over active Bladder at 27y/o (male) after 5-7months of going to a urologist and found nothing wrong in my body, but the dribbling issue and OAB. I have reached a state when I feel nervous I feel like i have to pee and I cannot stand still for more than 1-2mins, so even standing in lines bothers me alot.
I will try to do pelvic floor exercises and hopefully that helps.
btw I sit at office and home alot so I do not exercise or walk/run. which could be the main cause of the issue.
I’ve said a prayer for your complete healing and freedom my friend.
Hello how are you now?
So what is the frequency and time I should spend doing this and do I do each step as a separate stretch or switch between all three?
Try it every day for 30 days and evaluate. Spend about 2 min at each step, or longer if desired. You can also do it twice a day or more. Consistency is the key
So is this why when I do the normal kegel exercises, even though they are telling me to breath normally through contractions, it’s easier for me to kind of hold my breath with my tummy tucked in to fully contract the pelvic diaphragm along with the respiratory diaphragm?
Maybe, if you are referring to the vacuum pulling both the twin diaphragms up.
Do you have an exercise for people who are disabled (Paresis), waist down. Unable to bring both legs up, as you demonstrate in the video. Thank you for your expertise.
This can be done sitting in a chair. The chair kinda “brings the legs up”. The key would be to really focus on the breath and fill the lungs up from the bottom to the top, allowing the belly to expand with the breath.
I have other ideas but it’s hard to describe them. I wish I could be more helpful
I just to make sure on the breathing - When performing these exercises we inhale through our nose? and exhale through our mouth or nose???? Thank You in advance for clarification
Inhale and Exhale through the nose. Hope this helps!
HOw often do you do these and when do you go to part 2
Every day is simple and easy to do. If you’re feeling good about part 1, feel free to explore part 2
I have a weak pelvic floor after babies. I have organ prolaps (sadly) and was told to never do excersises that increase the pressure on the stomach.I was told by my phiso to never lift my head off the groud or have two legs off the ground.
Noe that I am adviced not to kegal for awhile (had an extremly tight pelvic floor that I started to get muchle spasms) i need to find a way to build my pelvic floor.Its so hsrd because I have to remember I hsve orgsn prolaps aaaaand anterior pelvic tilt.All the resualt of a extreme weak pelvic floor
Hey Louise, don’t despair. Your body can heal. Start here: ruclips.net/video/vJDZtWhWMS8/видео.html
Find your breath and know you can heal. It may take time and that’s okay. If you’d like, I can refer you to a colleague very versed in this area who can also offer guidance. Just let me know.
Thankyou ! By belling-breathing , please describe the process , Thankyou !
Maybe this will help?
ruclips.net/video/DCAyHVhuPJE/видео.html
ruclips.net/video/vJDZtWhWMS8/видео.html
Hi Tim. Does this strengthen the pelvic floor or just get it moving again properly? Thanks😊
Both!
Thank you Tim. Is this exercise useful for erectile dysfunction and if it is then in how long the results will follow. Thanks
I’m sorry to say that i don’t know the answer to that question. I do know it will not cause any harm to try it for 30 days so you can evaluate if it is helpful or not.
@@OriginalStrengthSystem ok I'll try to do these exercises, and do you know whether kegel exercises will be useful or harmful. Thanks for replying.
Hi i wanted to ask when should I do the exercise everyday or one day yes and one day no
Every day is okay
Good and easy steps more like yogasana pavanamuktasana
How many times a day ?
1 - 2 times a day is great
question: when pulling up the legs, are both legs touching or separated? can't see 100% clear in the vid
They are separate - don’t have to be touching.
Hello Tim,
First thank you for the well explained exercises.
Do you have do these exercises daily or each other day (so that the body can recover)?
Daily is good. It doesn’t have to take long. But it all adds up.
I been doing this exercise for about 3 weeks and it help tremendously on recovering my pelvic floor muscles. My doctor think that i might strained my pelvic floor muscle when using kettlebell ( possible i am not using good form/technique) i end up injuring myself.
So happy to hear this has been helpful to you! That’s wonderful news. Keep healing my friend!
@@OriginalStrengthSystem do you know if kettlebell can cause strained to pelvic floor if done incorrectly?
It doesn’t seem inconceivable.
Can it be helpful for bladder neck obstruction? My badder neck is high. I pass small urine frequently and i have weak urine flow, leak urine drop by drop after voiding
Maybe? But I would defer to a urologist or pelvic floor specialist
Like how you talk the main point without beating our brains
I find my neck gets too sore to raise it and hold it in place for more than 20 seconds. Should I use one hand to support it or take a rest until I can resume?
Take the rest. You want the neck to work on its own. That’s what activates the center to reflexively fire
Thank you so much for this Tim. In regards to breathing, I noticed you are barely opening your mouth. So when you say “belly breathing” you really are not using mouth breathing for assistance. Correct?
Hey Ken. Yes, I’m nasal breathing - in and out. It’s the design we were born with and I think it’s strong enough to help the body heal.
Is there a counting while breathing? Is that a deep breath or slow breath or what.. i didn see you did that..
Is is deep or full and a slow exhale. No need to count unless you want to.
Hey Tim! How often should we do this? Daily? If so how many sets?
Hey, as a child you did this daily. To me that’s the best approach. 5 to 10 minutes a day, or two 5 min sessions a day is a great way to tell your nervous system you are serious. Results vary from person to person depending on their individuality, situation, surroundings, intention, and consistency. But, results can and often do come. Try it every day for 30 days and evaluate how you are doing, then go from there. I hope this helps.
Hi Tim,what can I do if my knees can't be pulled so close to my chest?
You can try propping your feet on a wall or chair so that they can rest comfortably while still allowing your knees to be close to your chest - as close as comfort allows. OR, try the position in Part 2: ruclips.net/video/t0zhnQZasSg/видео.html
I just stumbled on this, I'm trying it out but its looking ridiculously too easy, I'm not feeling anything on my pelvic floor. Am I getting it wrong or that's just the way it is?
Will this exercise give the same result as those of levels? I don't like the squeeze ex in levels too coz it seem I never really get the right muscles to pull. Thanks
If you are finding your diaphragm, you’re finding your pelvic floor. It may take a while for you to develop the sensitivity or awareness to notice it. So it doesn’t mean your’e doing it wrong if you don’t feel it. Just concentrate on your breath and the rest will follow.
@@OriginalStrengthSystem Thank you!
@@circlesdigital Is it working for you now?
How long must this be done to see results dr
It all depends on the person and the frequency - every person and situation is different
Dear.. Sir.
If some one is having urine incontinence after crenioectomy for that pelvic floor muscles strengthen exercises helps to self urine passing control?
It can help. Yes
Entire live ?,I believe it cos when finish doing ur pelvic floor exercises u .will feel it immediately everywhere will become tight that's why I don't miss doing it. U tight everywhere.
Tim - you are teaching pavana muktasana 😊
That’s pretty cool!
Hi Tim, I am 85 years old. I'm not sure on the breathing so can you teach us with a script how to breathe in and out and hold the breath for how long etc. Thank you.
For breathing as in this video, just keep your tongue on the roof of your mouth and breathe into your belly. We are breathing in and out through your nose. There is no hold or a count. You are simply trying to fill your lungs up from the bottom to the top.
I hear strengthening the Pelvic Floor is key to resolving PE. So breathing correctly in this manner will help with this?
It can help, yes
1) Should kegels be done at any time during this exercise or are they not applicable to this?
2) Should there be any posterior pelvic tilt at any time, or deliberate lumbar flexion during inhalations?
Hey, there’s nothing extra or left out in the video. Don’t overthink it. Just get in this position and breathe down into your belly. No kagels or anything else is needed.
@@OriginalStrengthSystem Thank you.
@@OriginalStrengthSystem Tis a gift to be simple or elementary my dear Watson as Sherlock Holmes would reply. Appreciate the concise and preciseness of your sharing this vital information so that we do not over think its application.
Will this help in constipation? I also have frequent urination.
Yes. It can
Wouldnt doing situps do the same?
No, probably not. this is gentle restoration through breath. Sit-ups are aimed at strengthening the abdomen and this could stress an already stressed pelvic floor depending on how aggressively they were performed.
Also adding that for me the final step in all this is to take this breath into your everyday activities. As simple as it all sounds, it's actually not that easy and has taken me a very long time to discover when I hold my breath and tense my pelvic floor and, even to ask myself why I'm tensing up as often it occurs during stressful situations. We humans are complicated at times, that's for sure!
There are many many layers to us, that is true.
@@OriginalStrengthSystem Just like onions.... :)
Hi Tim. Great video! I just started this today hoping that it will help an issue I've had for almost two years. In your experience, have you ever had someone with anus pain and very itchy anal area caused by pelvic floor issues? I've had a CT, seen several doctors and even visited a proctologist, but no luck figuring out the issue. I'll continue using your videos! Thank you!
I have heard of such things being related to pelvic floor issues. You are not alone and you can heal and recover. I hope this video is helpful!
a long shot but I had discomfort when sitting apparently nr anus outlet, minimal symptoms standing/ lying down. Also had X rays, sigmoidoscopies, colonoscopies, proctogram etc nil found & my doc' couldn't help. After 2+ yrs I searched symptoms on line, nearest diagnosis was for pudendal neuralgia.. It is damage to the nerve ending nr anus, more often suffered by ladies who have given birth, but men can suffer from it too. The Dr, who was experienced head of practice, identified & confirmed it right away, prescribed amitriptyline, 2x10mg/night & all symptoms vanished in 2 days...good luck
Does it helpful in curing constant urge for urination ?
I am unsure about that. But it may not hurt to try and determine if it can help.
I have a weak pelvic floor muscles so this exercises help for me to strengthen pelvic floor muscles please reply your message sir
Yes it will
I'm gonna do this... I'm 39, diabetic and a it hefty, having.... Issues, willing to try anything to fix some problems.
I hope it is helpful to you.
Can we just work on part one then progres to part two then to part three??
Yes, you can spend as much time on part 1 as you want or need to. There is no rush to move through the parts.
Belly breathing when lying on your back is longitudinal. How does this promote the latitudinal displacement of the twin diaphragms?
This is a starting point. You can always change positions.
Is this helpful for PMD/PVD post void/micturition dribble? Please help
My best answer is to try it for a month and see if it does. Experience will give you the greatest answer. Everything else is just a guess. My hope would be, Yes it will help.
@@OriginalStrengthSystem thanks 😊
@@ibn.abduljaleel bruh did it helps ?
@@markhor8082 i stopped doing it
@@ibn.abduljaleel why ?
Will this be OK after prostrate surgery
I would clear that with your doc.
How many sets are we supposed to do?
I approach movements more through time and exploration rather than sets and reps. 2 - 5 minutes a day, maybe 1 - 2 times a day can go a very long ways.
How long should I do each exercise
One to two minutes but you could do more if you wanted to
"Breath deep town into your belly", does this means inhale deeply? Please reply, thanks
Sorta - you want to feel your lungs up from the bottom to the top, allowing the belly and low back to expand. If taking a deep breath allows you to do this, do that. However, eventually you want to be able to do this with a regular breath.
@@OriginalStrengthSystem thanks, and how long should we do each exercise?
Aim for 2 minutes each
@@OriginalStrengthSystem also does this exercise have any side effects? Like people are saying kegel exercises caused decrease in their erection duration and something like that? Is that true?
I cannot speak to anything about Kegels. And, the only side effects to the exercises in this video are health. It’s simply breathing.
This is so funny I use to do this exercise on my boyfriend didn't even know how befitting this is for him, I dnt it because I have a passion for physical therapy and hope to be certified one day.
It's called Ananda balasana ✌️
These exercises work…you don’t know anatomy very well…. But this works .
Perhaps I know enough?