If you find yourself running to the bathroom and just canât get there fast enough, wearing a pad because you might start leaking, or worrying about where the nearest bathroom is when you are out in public, then you need to watch this video! Urge incontinence is a real issue with women of all ages and many times Kegel exercises wonât do the trick. Learn 4 simple tips in this video you can start to incorporate to help ease this issue.
Hereâs what youâll learn in this video:
00:00 4 Ways You Can Stop Leaking – Helpful Bladder Tips
01:18 Why your bladder is running your life
03:50 #1 Breathing
05:00 #2 Count backwards from 10 to 1
06:20 #3 Recognize The Triggers
07:50 #4 Exercising Your Pelvis
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DISCLAIMER: Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. Level4 PT & Pilates will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions.
How to use Kegel Pelvic exercise weights to improve the muscle tone of your pelvic floor muscles. A strong pelvic floor remedies stress incontinence and improves your sex life. Now visit:
Today we are doing a full-body postpartum mat workout that is safe if you have prolapse (pelvic organ prolapse). We will exercise with the pressure off our pelvic floor and I also include pelvic floor exercises. If you do have a prolapse I highly recommend seeing a pelvic floor physical therapist for individual recommendations.
If it’s on your To-Do list to get your CPR, here is the one that I recommend:
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C-Section Recovery Playlist:
How to engage your core:
Some other videos you may enjoy:
15 minute postpartum workout:
After c-section exercises:
Postnatal Pilates and Core Healing:
Diaphragmatic Breathing Video:
How to engage your core correctly:
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!
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Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section).You are responsible for your own safety. Donât do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
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Part 2 on KEGEL EXERCISES covers âHOW TO
DOâ a âKegelâ properly, easily and effectively! Caring for your âLady partsâ is so important!
Know and learn how to exercise the pelvic floor muscles (PFMs) optimally and how to PERFORM CORRECT KEGELS!
To prevent pelvic floor dysfunctions and problems, it is important to effectively recruit and contract these âlady partâ muscles and understand the âsqueeze in and liftâ pattern.
Because these pelvic floor muscles work 24 hours a day to stop you from leakage and support your pelvic organs (prevent POP!), specific exercises are recommended that target endurance (Slow twitch – Type I) and power/strength (Fast twitch- Type II) muscle fibres.
Please refer to my blogs on my website to access a link to âThe Art of Kegelingâ. Feel free to email me also for a free PDF download of my Kegel exercises sheet.
The Kegel exercises in this video include:
1. The endurance – a sub maximal hold for 5-10 seconds on and remember to fully relax for the
same amount of time as the contracti
2. The elevator – slowly contract the PFMs like you are going up 3 floors – 1st floor squeeze 1/3 of
your max, 2nd floor squeeze up to 2/3 and 3rd floor squeeze fully and again RELAX for the same
amount of time you contracted the muscles for
3. The quick flicks or speed – Do a maximal squeeze of the PFMs quickly on and off (1-2 seconds
and 1-2 seconds off)
Repeat these exercises 5 times and work up to 10 repetitions, 3 times a day.
THE MOST IMPORTANT POINTS TO REMEMBER ARE:
* THE SQUEEZE IN AND LIFT – how you are contracting these muscles is the key!!
* TO FULLY RELAX THE PFMS right to the bottom
* TO PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE
This video is the sequel to the first video: Pelvic floor exercises – Kegel exercises – Caring for your ‘lady parts’, which covers the basic anatomy of the pelvic floor muscles and the function of these important muscles. Remember, in order to perform a proper and effective Kegel, you need to know where these muscles are! VISUALIZATION ALWAYS HELPS!
We will be releasing more videos on how to progress the KEGELS functionally and how to integrate them in your exercise regime.. so stay tuned for more fun information videos!
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We look forward to seeing you again soon!
Yo and Vaginia đ¸
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website: yolanda@yolatesrehab.com – please see blogs for a link to âthe art of Kegelingâ or email me for a specific PDF copy of my handy Kegel sheet!
Videographer: Yolanda Tsang
Film editor: Kailena Allen (my amazing daughter) with iMovie
Photo credits: Adobe license
Music: Placeit.com
Logo: Miriam K
Vaginia (My amazing sidekick): handmade by Tara H
DISCLAIMER: This video (which includes links, comments, descriptions and video) is for educational and demonstration purposes only and is not intended as a substitute for physiotherapy, professional medical treatment or advice or other forms of clinical treatment and assessment with a health professional. Please consult your family physician or healthcare practitioner before starting any exercise program or any of the contents in this video. You agree that you are participating in this video at your own risk. By participating in this video, you agree to release Yolanda Tsang PT from all liabilities pertaining to any injuries or other issues regarding this video channel and its contents (contents defined as: video, links, comments and descriptions). Yolanda Tsang PT makes no representation about the accuracy or suitability of this content. The use of this content is at your own risk.
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