Pelvic floor exercises for women in 3 easy steps for beginners with Pelvic Floor Physiotherapist Michelle Kenway from pelvicexercises.com.au Learn how to do pelvic floor exercises (Kegel exercises) with physical therapy muscle training for beginners and the 3 best positions for doing pelvic floor exercises.
Time Stamps
0:00 Pelvic floor exercises for women
0:59 Position for beginners
1:11 Locating pelvic floor muscles
2:39 Pelvic floor exercise mistakes to avoid
2:51 Step 1 pelvic floor exercises
3:46 Step 2 pelvic floor exercises
5:05 Step 3 pelvic floor exercises
6:44 Positions for pelvic floor exercises (beginners)
7:13 Progressing pelvic floor exercise positions
7:47 Pelvic floor exercises workout routine
Pelvic Floor Muscles Location
The female pelvic floor muscles sit at the base of the pelvis. These muscles encircle the 3 female pelvic openings; the anus, vagina and urethra. The correct action for pelvic floor exercises is to squeeze and lift the pelvic floor muscles around these 3 pelvic openings.
Step 1 Pelvic Floor Exercises
Squeeze and lift inwards contracting the pelvic floor muscles around the anus. Relax these muscles and allow them to rest. Keep the buttock muscles relaxed throughout this exercise.
Step 2 Pelvic Floor Exercises
Squeeze and lift the pelvic floor muscles inside and around the vagina. Then relax and rest these muscles. Keep the upper abdominal muscles relaxed throughout this exercise.
Step 3 Pelvic Floor Exercises
Squeeze and lift the pelvic floor muscles around the urethra (urine tube) and then relax and rest these muscles. Breathe normally throughout this exercise.
Pelvic floor exercises for women combine all steps 1-3 by squeezing and lifting inwards around the anus, vagina and urethra all at once. Next, relax your pelvic floor muscles back to resting to allow muscle recovery before attempting your next Kegel exercise.
3 Best Positions for Pelvic Floor Exercises
1. Lying Down
The best position for beginners pelvic floor exercises is often lying down. This position avoids lifting the pelvic floor muscles and the weight of the pelvic contents up against gravity which occurs when the body is in upright positions.
2. Sitting Upright
Progressing pelvic floor exercises from lying down often involves doing pelvic floor exercises sitting. Sitting on a towel roll can assist with feedback to check exercise correctness.
3. Standing Upright
Advanced pelvic floor exercises are usually performed standing upright so the pelvic floor muscles are required to work harder lifting the weight of the pelvic contents against gravity. Women are usually encouraged to attempt doing pelvic floor exercises in upright positions as soon as they feel confident to do so.
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References
1 Sapsford RR, Hodges PW, Richardson CA, Cooper DH, Markwell SJ, Jull GA. Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neurourol Urodyn. 2001;20(1):31-42.
2 Bø, K., Talseth, T., & Holme, I. (1999). Single blind, randomised controlled trial of pelvic floor exercises, electrical stimulation, vaginal cones, and no treatment in management of genuine stress incontinence in women. Bmj, 318(7182), 487-493.
3 Bø, Kari & Mørkved, Siv & Aschehoug, Arve. Chapter 6. (2104) Pelvic floor and exercise science. In Bo, K., Berghmans, B., Morkved, S., & Van Kampen, M. Evidence-based physical therapy for the pelvic floor: bridging science and clinical practice. Elsevier health sciences. 10.1016/B978-0-7020-4443-4.00006-6.
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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