Sit comfortably on a chair with your knees hip distance apart. Breathe normally. On exhalation, squeeze the muscles around your anus, and imagine you are trying to stop yourself from passing wind. The feeling is one of a slight squeeze and lift around your back passage. Hold the contraction for the required length of time, and then relax your anal sphincter muscles. Try to avoid holding your breath, squeezing your legs together or tightening your buttocks. This will help to isolate and strengthen the back of your pelvic floor muscles.
Rehab My Patient is exercise prescription software used and loved by many therapists around the world. Please go to www.rehabmypatient.com to find more info about our software and start your free trial!
For members of the public, go to www.rehabme.com for more information on exercises.
Rebecca, a myPhysioSA Pilates Physiotherapist, teaches how to use a magic circle as a great way to strengthen the core, pelvis muscles and groin muscles. Rebecca explains the correct breathing, deep core tightening and movement of your pelvis and spine. Give it a go!
Prolapse safe lower body workout! Even if you don’t have a resistance band, follow along and feel the 🔥🔥🔥. ▶️[PLEASE CLICK “SHOW MORE” 👇]
Hello my friends! In this great all-levels workout, you’ll use my signature FemFusion method to tone and firm your booty, hips, and core using a resistance band. We begin by priming the pelvic floor and core, and end with a pelvic floor recovery session using a few simple stretches. Enjoy your weekly dose of Shine!
~Dr. Bri, PT, DPT
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MEDICAL DISCLAIMER:
FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. FemFusion programs, videos, and written texts are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, FemFusion Wellness LLC advises readers/viewers to take full responsibility for their safety and to know their personal limits. *Stop if you experience faintness, dizziness, pain, or shortness of breath.*
By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Brianne Grogan from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Brianne Grogan’s negligence.
Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.
General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.
For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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Kegel exercises can be done at any time throughout the day. We explore the benefits of doing Kegels with Dr. Peter Wood, OB-GYN.
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What are Kegels and why are they so important for women, especially after giving birth? Kegel Exercises are essentially clench-and-release exercises for the pelvic floor. However these are deep muscles that are often difficult to find. Here, we share 5 tips on how to do Kegel exercises.
Kegels are exercises that strengthen the pelvic floor. The pelvic floor is a group of muscles that support the bladder, rectum and uterus or prostate
A well-toned pelvic floor is important especially in women after pregnancy and childbirth.
This is because the pelvic floor often weakens due to the additional weight and pressure during pregnancy.
A first sign of a weak pelvic floor is stress urinary incontinence or involuntary urinary leakage. This often happens during a cough, sneeze or physical exertion.
Kegel exercises are often recommended to strengthen the pelvic floor, and to help with postpartum recovery and intimate health.
A lot of mummies that we see at Orchard Clinic are not aware of how to do Kegel exercises.
Here are 5 tips to take note when doing traditional kegels:
1. Make sure your bladder is empty.
2. Find the right muscles. They’re the same muscles you’d use to stop urine midstream. Or you can imagine squeezing a straw inside your vagina.
3. Relax and do not strain the abdomen, buttocks, back & inner thighs.
4. Breathe! Inhale through the nose & exhale through the mouth. Remember not to hold your breath.
Doing kegels are important to treat urinary incontinence and also for the prevention of pelvic organ prolapse.
At Orchard Clinic in Singapore, we use advanced treatment technology for fast and effective methods to strengthen the pelvic floor. This is important for all women who have gone through pregnancy, and especially important for many of us who face incontinence issues.
It’s important to note that pelvic floor issues should be treated sooner, rather than later.
Reach out to our friendly consultants to find out more.
If you’ve ever had back, hip, or pelvic pain or incontinence that doesn’t go away, a tight pelvic floor might be to blame AND pelvic floor strengthening exercises (kegels) can make this worse.
0:00 Intro
2:10 Pelvic floor tightness
3:12 Signs of pelvic floor tightness
5:54 How to relax the pelvic floor
Using a ball, we will release the pelvic floor before practicing reverse kegels to help relieve pelvic tension and relax the pelvic floor. This is a useful practice if you suffer from a tight pelvic floor or have conditions such as vaginismus, chronic pelvic pain syndrome (CPPS), levator ani syndrome (LAS), prostatitis or some other condition with pelvic floor hypertonicity.
The ball release is 2.5 minutes and we will practice relaxing with reverse Kegels for 8 minutes. This practice can be helpful prior to dilation if you are dealing with vaginismus.
Remember that you are not alone if you are suffering from pelvic floor dysfunction.
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Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.
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Dr. Monica Diaz, OB/Gyn discusses the benefits of Kegel exercises as a therapy for stress urinary incontinence and potential means to prevent stress urinary incontinence and strengthen pelvic muscles.
