Build endurance with these pelvic floor exercises (Kegels) that begin to challenge your pelvic floor in a new way. In this video, we will perform endurance a contractions in a kneeling-up position. When kneeling-up, there is more tension through the tissues of the abs, the glutes, hamstrings and quads, which subtly changes the balance of tension through the pelvic floor. Practicing endurance contractions in this position is generally more difficult than kneeling or even standing. This extra challenge can help to highlight weakness that may not be evident in other positions.
Welcome to Day 5 of our 30 Day Pelvic Floor Challenge! You can sign up at which will give you access to a bonus video for assessing your ability to contract your pelvic floor along with a PDF giving more details about the challenge.
In this video, we will perform endurance a contractions in a kneeling-up position. When kneeling-up, there is more tension through the tissues of the abs, the glutes, hamstrings and quads, which subtly changes the balance of tension through the pelvic floor. Practicing endurance contractions in this position is generally more difficult than kneeling or even standing. This extra challenge can help to highlight weakness that may not be evident in other positions.
We will work to release the pelvic floor with a twisting pose which is an effective way to relax the pelvic floor. If you suffer from chronic pelvic pain, vaginismus, prostatitis, non-relaxing pelvic floor dysfunction or another hypertonic condition, you should only focus on the relaxation portion of this video.
Timecode for Relaxation: 06:30
If you have pelvic floor weakness and conditions such as incontinence or pelvic organ prolapse and found these exercises too difficult, work at an earlier phase of training until it begins to feel easier before progressing to the next video.
You should skip any movements that feel excessive, always listening to your body, practicing with compassion and awareness.
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