Really appreciate these videos. I just purchased your book and am working through the wealth of knowledge there as well. Your work is very appreciated!
I'm waiting on a f2f appointment with the pelvic physio. I cannot tell you how brilliant I am finding your videos. I'm doing the 30 day challenge. At this rate (NHS delays being what they are) I'm hoping I'll be well on the way to not needing them. I will be mentioning this channel and praising you to the skies when I get there. Thank you so much 💓🙏🙏
Hello Denise, I have just found your website and RUclips video channel and I wanted to say a huge big thank you for your super instructions. I have huge problems doing the quick flicks but I'll keep trying! I'm so happy I found you!
Thank you Denise, I am still finding it hard to not hold my breath on the quick flicks. Would an alternative be to take quick shallow breaths with each flick?
Great question! The better approach would be to focus on contracting on exhalation taking the speed way down. Inhale relax, exhale contract, inhale relax, exhale contract. This is actually the earlier part of the pelvic floor training that isn't being covered in this challenge. Once you can do the contraction on the exhalation, you should pick up the speed a bit, so try both contract and release on inhale, then contract and release on exhale. Once you can get that rhythm, you have started the journey to doing quick flicks with the breath, and you can increase the speed from there. Hope that helps! xx
I find it hard to relax the pelvic floor during the speed contractions. Is it important that we can relax it as far as we contract it? I find if I only slightly contract, I can relax it in the short time allowed. So should I contract it less, in order that I can fully relax?
Hi Jennifer, great question! This stage is about gaining control. You should be able to relax in between each contraction. At this level of the training, we are only contracting with a rate of perceived effort (RPE) of 4. Imagine 0 is complete relaxation and 10 is as hard as you can possibly contract. RPE-4 is a gentle contraction, or as you call it: a slight contraction. Focus on getting that slight contraction with a complete relaxation each rep. We will target RPE-10 (maximum voluntary contractions) on some of the later days of training, but for now, focus on controlling the contract and release. Make sense?
@@TheFlowerEmpowered Thanks so much for your reply! Yes that makes sense. And thank you so much for your videos and channel. It has given me optimism which has made me more likely to be proactive, rather than the times I'm hopeless when I avoid actually doing things to help.
Really appreciate these videos. I just purchased your book and am working through the wealth of knowledge there as well. Your work is very appreciated!
Thanks for the kind words and for purchasing the book! I am here if you have questions as you go through it 😊🌸
I'm waiting on a f2f appointment with the pelvic physio. I cannot tell you how brilliant I am finding your videos. I'm doing the 30 day challenge. At this rate (NHS delays being what they are) I'm hoping I'll be well on the way to not needing them. I will be mentioning this channel and praising you to the skies when I get there. Thank you so much
💓🙏🙏
Thank you so much for the kind feedback. Good luck with your appointment. Let me know how you get on 😊🌸💕
Thank you for sharing. You're a great woman.👍❤️🌷😊
Thank you for the kind words William 😊
@@TheFlowerEmpowered You are so very welcome my friend. You have a great weekend. And,I hope to talk to you soon.👍🌷❤️😊
Hello Denise, I have just found your website and RUclips video channel and I wanted to say a huge big thank you for your super instructions. I have huge problems doing the quick flicks but I'll keep trying! I'm so happy I found you!
You are so welcome! Stick with the quick flicks, they will get easier with consistent practice 😊
Thank you Denise, I am still finding it hard to not hold my breath on the quick flicks. Would an alternative be to take quick shallow breaths with each flick?
Great question! The better approach would be to focus on contracting on exhalation taking the speed way down. Inhale relax, exhale contract, inhale relax, exhale contract. This is actually the earlier part of the pelvic floor training that isn't being covered in this challenge. Once you can do the contraction on the exhalation, you should pick up the speed a bit, so try both contract and release on inhale, then contract and release on exhale. Once you can get that rhythm, you have started the journey to doing quick flicks with the breath, and you can increase the speed from there. Hope that helps! xx
@@TheFlowerEmpowered Thanks, will need to try this out
I find it hard to relax the pelvic floor during the speed contractions. Is it important that we can relax it as far as we contract it? I find if I only slightly contract, I can relax it in the short time allowed. So should I contract it less, in order that I can fully relax?
Hi Jennifer, great question!
This stage is about gaining control. You should be able to relax in between each contraction.
At this level of the training, we are only contracting with a rate of perceived effort (RPE) of 4. Imagine 0 is complete relaxation and 10 is as hard as you can possibly contract. RPE-4 is a gentle contraction, or as you call it: a slight contraction. Focus on getting that slight contraction with a complete relaxation each rep.
We will target RPE-10 (maximum voluntary contractions) on some of the later days of training, but for now, focus on controlling the contract and release.
Make sense?
@@TheFlowerEmpowered Thanks so much for your reply! Yes that makes sense. And thank you so much for your videos and channel. It has given me optimism which has made me more likely to be proactive, rather than the times I'm hopeless when I avoid actually doing things to help.
Day 4 ✅
Great 💪🏻😁🌸
This had a lot of twitching and shaking down there lol
It gets easier with practice 😊🌸
is this good for vaginismus?