The Right Way to Engage Pelvic Floor + Core | Feat. Tim Keeley | No.182 | Physio REHAB
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- Опубликовано: 14 май 2019
- Right here we go!! 😀 Fran and I have sat down and finally come up with a decent education video to help you once and for all with that tricky act of activation for engaging your pelvic floor, inner and outer core muscle systems. It’s tough. 😤 Many get it wrong and there have been so many cues and ways of doing it out there over the years, with a lot actually very wrong and some just too hard for people to get. And then in the end some work on some people and not on others.
PART 1️⃣ How to activate you pelvic floor by holding a wee (trust us this works the best).
✔️ You are trying think about holding a wee as if you were going to the toilet
✔️ Then draw or lift internally to get the feel for the transversus muscle kicking in
✔️ and your tummy flattening slightly and tightening.
✖️not breath holding.
✖️not hollowing your tummy or sucking your belly button down
✖️not pushing out or doming
PART 2️⃣ Try to do repetitions on the breath out so you are contracting and releasing in timing with your breathing, until you get the hang of it. 👍 Aim for “30%” of your maximum draw in of the pelvic floor as a rough gauge of how much for practicing the activation
PART 3️⃣Try to now do contraction holds and breath at the same time, trying to not let your transverse abdominus let go on the breath in. This will help build endurance is keeping your inner core on in preparation for when you are lifting and training so you don’t have to hold your breath to stabilize your core with load. ✍️ Aim for say 20 sec or 10 breaths and keep it on. ☝️The second this is the bracing part which is layering on the outer core namely the external obliques with a quick forceful breath out as demonstrated in the video. This is in prep for you to do before the lift and at the bottom of the lift to brace and again allow to to have good core bracing without breath holding. Important part that.
This is exactly the cues we give our clients and they work for us, so hopefully they will work for you too, whether you a practitioner teaching a patient or a patient teaching yourself.
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Brilliant explanation of what is so often misunderstood. Wish I'd understood this years ago. Yet again the best physio on RUclips.!
Gary Knight thanks for the kind words - glad you like it
Excellent explanation and spot on with sequence of activation. I look forward to sharing with my clients. Bless you and keep them coming! Much appreciated my friend
this is a great video! Great demonstration. I teach this to my clients, and sometimes I need a different way of saying things, so this was a great help.
Fantastic explanation , how great.. am too thankful that you have cleared my confusion about that. If there is something i wish is to meet you and try to get my dream of having a healthy toned body which i was never able to build due to type one diabetes and alot and lots of injuries all over.. hope that one day
Perfect explanation thank you Tim :) I am always learning something new from this :)
SnakeY great to hear
Tim, I am a yoga teacher (currently teaching a Yoga for Pelvic Floor Health class) and am sending my students to watch this video as it is brilliantly clear, and helps to connect with an area of the body that is crucial and can be tricky to "get". Thank you for sharing your knowledge in such a clear, and generous way!
Thanks! Glad it helps
Great clear instruction man! so glad he demonstrated not to lift the chest i'm going to practice this method every day....thanks
Super guidance Tim! Thanks
No problem!
Thanks so much for such a wonderful tutorial.
Thanks! 😄
Great to see this info filtering down to the public. Thanks!
Thanks!
Fantastic!! Thank you
👍
I dont know if im feeling the right muscle or if im doing this correctly despite watching many times. I am so frustrated. I think i'll need to see a physio in person to finally learn this :(. This makes more sense than any " fitness youtuber's" definition
Sometimes it does take some hands on to get it right
@@physiorehab Thank you for the reply! I think its best if i see someone in person and get a yes or a no but I have shared this video with others having a hard time with doing it correctly . Have a good day and thanks for the great video :)
Again gold! Always struggled with how to breath during bracing! Thank you! Just some drills and I can control my core and breath!
Greetings from Latvia!
Glad it’s worked well for you!!
This is brilliant, I didn't (I'm a bloke) realise the subtle muscular tension of the pelvic floor engagement could be checked just inside the hip. Thank you!!
Hope it helps!
best physio on RUclips!
🙏🙏🙏🙏🙏
Tim, you are the BEST; I follow you for a long time always learning from your Hawks eyes! Here just I want mention that to my eyes her ribcage is still sticking out a bit too much, which makes it harder to engage lower down. If she dropped the lower ribcage down, elongating the spine into the floor just a tiny bit to bring the sternum closer toward the pubic top (spine elongates and the front shortens) this will auto engage all the stabilization muscles more easily. It is also what happens auto when you do this quick breath out. Try it :) I figured that little trick by studying the Biomechanics for Diaphragmatic Breathing and coach people to walk correctly and prep my Functional Breathing workshop and helped me to finally drop the shoulder for TUI NA😇. It is dropping (rotating) the ribcage our modern society needs more as I see in my pain-clients. Never do we know if we are right - but we try the best to figure it out 🧚 So, I always tell people to play with new movements in the frame correct and engage the whole Body into it - and get the feeling and listen to the Body - this way will help to get your Body telling you...
Can you go into more detail about how you use this to help coach people to walk correctly!
I'm crying
So hard
My whole life I kept asking people what I'm doing wrong because I never ever felt ab exercises, esp lower, and nobody ever told me that you have to activate your pelvic floor. nobody. Ever. This is such a game changer and will be a very difficult adjustment to make because 2 minutes of kegels alone is exhausting, let alone activating the pelvic floor throughout every ab exercise and I know it's different but it's still going to just kill me lol
Hope it helps you!
Hi.I am a fitness newbie and your video is very helpful.Thank you so much but why do we need to activate the core?What happen when we do not activate the core during exercise?
Well explained
Thanks 😄
Thank you
😄
The biggest problem I’m having is figuring out how much to pull my ribs downward so they don’t pop out but while also stopping my EXTREMELY overactive traps from trying to yank everything under their control - I can feel my shoulders rolling forward and trying to dominate and pull my abs into their control. I think I have an undiagnosed labral issue after a fall a few years ago - mixed with mono and extreme duress, my neck and shoulders are a disaster and my once strong abs are completely useless. I’ve tried old workout routines but to no avail - it wasn’t until I found your videos that I realized that my muscles have weakened so severely I’m not even activating them properly anymore. Whereas in the past, postpartum in particular, my simply jumping into an old workout routine would do the trick, I’m now at a point where nothing other than my traps does anything at all, so not only are my traps only getting MORE dominant but Ive wasted a massive amount of time trying to strengthen muscles with screwed up form. This is a LONNNGGG way of asking - how the heck do I make sure my upper back and neck don’t fire up and take over? So far I’ve been trying to keep my arms in a cactus-like position and it helps..but not entirely. Any tips?
If you can’t see me in person for guidance, Sounds like You need to follow My shoulder rehab program online at physiorehab.com
I like how you cue the exercise for women. How do you cue this for men - who generally, have a harder time making those internal connections and go immediately to the braced/hold my breath position.
Hi - great video. Do you see any utility in standing, squeezing glutes and doing the pelvic floor engagement? I have rib flare/in too much extension and have found some progress in posteriorly tilting the pelvis whilst doing this standing but not sure if it is advised? Cheers.
Sure!
buen video!
Thanks!
I dont get how to do the pulling up??? I can active the pelvic muscles. It feels like the muscles are squishing together 👉👈 this way. But I dont get the pulling up part. How do you feel that internally. Also I cant do it while trying to feel for it. Only when I'm not feeling for it does it activate for me.
You won't necessarily feel it or be able to feel it depending on your girth, pressure of palpation. Helps to work with a trainer who understands core for some hands-on help.
Just the video I was looking for. Applying the same principles while lifting - Is that video out?
Skand Arora yep check on my Channel
@@physiorehab Thanks, Tim. I still can't find that video in your RUclips channel. It would be great if you could just mention the video title here.
@@user-vl5bg8bk4c
I asked this question and this is what he replied to me:
Try these 2:
www.physiorehab.com/rehab-videos/correct-core-bracing-for-spinal-stability-in-squat-and-lifting
www.physiorehab.com/daily-rehab-videos/daily-rehab-50
@@jared9362 Great! Thanks, man.
Hello,this video is excellent but quick question. Do you engage your pelvic floor after you breathe out? Or during the process of breathing out?
Initially on the breath out. Then continuous on breathing in and out
I wish I would have learned about this before I started lifting weights. I have 15 years of mind muscle connection to break and it's pretty tough.
It’s hard but stick at it!
I feel you.
I just started weightlifting a year ago, but I've been using bad my core my whole life, never activated my abdominal wall at all.
Bad habits are tough to break, but here we go don't we :)
@@thehumanpractice2985 how did it go bro?
@@chrisandersson6619 Hey thanks for checking up.
It's been great, feeling the results , of improvements the syncrhonization and activation of the core muscles, in mood and biomechanics, which means less pain in joints and general areas, and better function of my organs tbh. I've been having constant aches coming and going since I'm 12 or so (currently 26), and these months of work it's been less coming and more going awat! Which is great. It's not like the system is always perfect, sometimes it feels off or tights, or really hard to awaken/activate ad synchronize, but there's overall improvement. I wonder how's it for you?
I'm worried maybe I'm overthinking this and maybe I'm just ok or maybe I need assesment with a professional, but It's hard to trust the professionals in my area
@@thehumanpractice2985 i recently started. Been slackin with my posture lately iaint gon lie. I had servere apt but fixin the transverse and pelvic floor is prob as hard as hitting a new bench pr. I'm fairly built but this belly of mine be protruding like a motherfucker. I guess i just have to strengthen these 2 and then i should be fine. I've already gone over hams, glutes, back, hip flexors and quads. You got any more tips my brother?
Hello, i feel a posterior pelvic titl sensation when I do it. It could be the multifidus activation?
I m still trying to understand how to feel the multifidus ( saw your video about it )
So the posterior pelvic tilt feeling and a contraction in my lumbar area while switching on the TA, could be the multifidus activation ? Thanks
If you are posterior tilting you are not stabilizing. Aim for less effort so as not to move the pelvis / spine
so everytime I do any ab exersices I have to engage both my pelvic floor and my core? or could I only tighten my core? i struggle keeping my pelvic floor tight while doing the ab exercises with a lot of movement with the legs.
Not every time it’s more for learning and correct engagement
Not when first learning this. Eventually, every core exercise should have this going on. Karen Clippinger, MS, at Cal State University Long Beach says it takes about 9 months to get this. Took me 13 months.
My main issue regarding not just the pelvic floor but all core muscles is that whenever I'm told to "engage your buttocks/core", my lungs also "engage" themselves, but by auto-lock. It seems that there's some lack of dissociation between my lungs and core region.
For example, the few times I tried to do hip bridges (for back pain), my entire belly locks itself, therefore I can't lift my hips for even a single millimeter without being on the brink of asphyxiation. Even my physio therapist is perplexed by my specific condition, and I'd very adamant to send me to a specialized place called "Functional Rehabilitation Center", mainly aimed for elderly with severe mobility issues.
If you want more details about my inability to do even the most basic core exercises, I'd be glad to share it.
Hey & thanks for the explanation! Question:
"thinking about holding away"
As a male, I do this by contracting my "Pubococcygeus", or at least i interrupt with it.
Can you elaborate?
Is it maybe like lifting our balls?? :'D and simultansiously "reducing the radius of lower abs"?
Holding a “wee” not way
I can feel it tighten and I can keep it tighened, but should I feel a burn if I'm doing it right? Or just feeling it activated is enough?
No should feel a burn - you are going too much if you are
hi did this, felt the transverse was worked, but also when I finished I noticed that my lumbar multifidus seemed very worked out/pumped. is that ok or is that a sign I overdid it?
frz Zee lumbar muscles do fire with core activation - that’s normal. As long as they don’t overwork and pull your lumbar spine into extension and you can maintain the neutral position
@@physiorehab thanks for the response
Should the glutes activate at all, or is it better to try to keep them relaxed? Excellent video!
Should be relaxed to an extent
So if Im doing a heavy squat or deadlift I should keep the pelvis floor engaged by more than 30% all the time throughout the lift and on top of that brace air everywhere and contract the abdominals too??
I would go for that yes - as long as you don’t restrict your breathing too much
Hi where is the video on bracing the core?
Even with light core activation I get an increase in back pain (like it is creating impingement somewhere). Is there a way around this?
Daniel B I think you should see a Physio that specializes in pelvis floor to see what’s going on there
Someone needs to assess what's going on as you do this to see if other movement is occurring or not.
What's the matter if I feel my pelvic floor is too overactive when I engage all these muscles when doing repetitiong of squats or pulling movements?
Perhaps it’s dysfunctional / hypertonic. Maybe see a pelvic floor specialist physio
ugh, let me just unlearn everything I've been taught the past 30 years and learn this correct style asap, no problem.. lol
also, just found your channel and your videos are fantastic, any on release tense fascia?
Hope it helps!
Yup, need to forget what you've done or seen in the past and start with a clean slate.
I can't find the video on how to brace while lifting, can you please reply with a link? Thank you!
Try these 2:
www.physiorehab.com/daily-rehab-videos/daily-rehab-50
www.physiorehab.com/rehab-videos/correct-core-bracing-for-spinal-stability-in-squat-and-lifting
@@physiorehab
:)
Is it possible to put the second video ("Correct Core bracing for spinal stability in squat and deadlift") on the RUclips page? The video doesn't start. Regards, Daniel
Can you teach me please the difference between sucking in and engaging core? Other than holding breath part?
Did you watch the whole video?
Physio Fitness | Physio REHAB | Tim Keeley yes but I didn’t understood the whole thing
@@Ghaidaa Should work with a trainer who understands core. It's kind of hard to get some of these concepts from reading or even watching. Need hands-on experience sometimes.
Ken thx 🙏🏻
@@Ghaidaa Certainly! Glad you're interested in this topic - not the most popular when most are attracted to a six-pack.
How does this relate to freestyle swimming and attempt to keep your core engaged, while swimming
This is just to learn to engage so it strengthens and improves the activation. It’s sets the base for your core so it can happen automatically say when swimming
Question: should you train yourself to engage the pelvic floor all the time? Because I find it hard to maintain the engagement
No, you thinking about it when you train ot so when you are dong other ex and sport it’s happening naturally at the right level
Excellent video! When I activate the pelvic floor, I can feel the TA engage but when I breath (expanding the ribs out) I start to get discomfort in the lower back. The harder or faster I breath the more aggravated it gets. Any suggestions for how to combat the lower back pain? Thanks!
Same problem,
Perhaps you have a mobility issue as well. Stretching the thoracic spine into rotation might help have a look at my thoracic spine videos back a bit in time
@@physiorehab Okay thanks, will check them out!
Technically aren’t there two ways of engaging the pelvic floor? What I mean is both a concentric, and eccentric contraction just like any other muscle? My point is that isn’t it always engaged at some level in order to keep from going to the bathroom, or am I misunderstanding the pelvic floor and it’s functions? If I am understanding correctly, are we supposed to actively kegal while activating the core, or just keep the normal amount of activity in it that we have while walking and standing? This has always confused me. Thanks in advance.
It kills my tailbone to do this. What does that mean? Just simply laying on my back and acting like I'm holding my pee. 😩
I am unclear about "drawing up the pelvic floor". Am I supposed to do a "Kegel" and hold that kegel?
P.S : I am a male. I might have seen this video for the millionth time and I am still unclear. Kindly clarify.
Kegel yes. As you improve to less level and more abdominals in the contraction
Do you think this could potentially help help a bad sports hernia? Really trying to avoid surgery but im in constant pain during any exersize. Or maybe my lack of core is causing the herna.. i feel like my docs dont know shit about being an athlete.
Sport’s hernias if they are decent mostly go for surgery - but you still need to do the core work. This core work won’t “fix” an hernia but will help the TA support it.
@@physiorehab secondary opinion i had said the sports hernia does not look anywhere near bad enough for surgery. my abdomen top to bottom shakes during slow curled sit ups so maybe i have weak core and that is causing my chronic back pain. have u heard of weak core causing pain only on one side? (right side for me). do you also have any videos based on the QL muscle?
@@crev1018 yep sounds like you need a overall on the core work. Have a look at my core program for lower backs: www.physiorehab.com/rehab-programs-lower-back-core-rehab
Can a pregnant woman do it
It gets harder the more months you are in
10:37 did he just say that she's pregnant?
No
Difficile 😀
Too confusing
Shame. It works
I dont understand jac shit what your saying
Shame. It’s good info
@physiorehab it really is :D some people need to work on their comprehension skills lol
Way to much talking about position, breathing, holding, checking. Should be basic instead of thinking to much 👎
Most people need the explanation. If it was basic we would all be doing it properly and not have to do any videos!
Tom - Watch it a few times. Stop it part way through and think about what he is saying. It all makes sense and is amazingly thorough.