Learn the important ‘QUICK TIPS’ on HOW TO ‘KEGEL! ALL YOU NEED TO KNOW! ‘CARING’ for your ‘LADY PARTS!’ on how to PERFORM an OPTIMAL Kegel: the EASY FACTS and ABC’S to exercise the pelvic floor muscles (PFMs) properly! To prevent pelvic floor dysfunctions and problems, it is important to effectively recruit and contract these ‘lady part’ muscles!!
THESE IMPORTANT pelvic floor muscles prevent you from bladder leakage and leaking other ‘good stuff’ – feces and gas! The other important function of these muscles is they support your pelvic organs and prevent these organs from prolapsing (POP) or anything ‘bulging out of your vagina’ or rectum! PREVENTING PELVIC FLOOR DYSFUNCTION is KEY to your overall pelvic, sexual and optimal health!
THE MOST IMPORTANT POINTS TO REMEMBER about doing KEGELS ARE:
1. KNOW the ANATOMY of the pelvic floor muscles – you need to know where these
muscles are to contract them properly! VISUALIZATION IS IMPORTANT!
2. THE SQUEEZE IN AND LIFT – how you are contracting these muscles is the key!!
3. FULLY RELAX THE PFMs (pelvic floor muscles) to the bottom
4. Be specific and train the TYPE I – slow-twitch (endurance) and TYPE II – fast-twitch (fast,
power muscles) of the pelvic floor
5. PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE
6. Proper breathing pattern – umbrella breathing – contract with the exhale and release with
the inhale
7. Progress with functional integration of the PFMs in your daily activities and routine
8. Progress with core integration – the PFMs are an integral part of the core and increasing
your overall CORE STABILITY will only AUGMENT THE PERFORMANCE of these
muscles.
For further detail, please tune into my other KEGEL AND PELVIC FLOOR VIDEOS IN THE LINKS BELOW:
THE PELVIC FLOOR MUSCLES – KEGELS 1:
Kegels 2 – EASY AND HOW?:
FUNCTIONAL KEGELS:
Quick TIP – The Knack:
BREATHING and PELVIC FLOOR:
POSTURE and PELVIC FLOOR:
Please also refer to my blogs on my website to access a link to ‘The Art of Kegeling’. Feel free to email me also for a free PDF download of my Kegel exercises sheet.
Thanks for tuning in and Please don’t forget to SUBSCRIBE and LIKE, SHARE the video to help support us and this CHANNEL. HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia 🌸
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email: yovaginia@gmail.com
website: yolanda@yolatesrehab.com – please see blogs for a link to ‘the art of Kegeling’ 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.
Links included in the above description may be affiliate links. If you purchase a product or service with the links that are provided I may receive a commission without any additional charge to you. Thank you so much for your support! YO AND VAGINIA 🌸
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