Pelvic floor exercises (Kegels) in a seated position give you a chance to gain strength, while the ball release allows a deep let-go of pelvic tension. In this video, we will perform both endurance and speed contractions of the pelvic floor in a comfortable seated position. Following the contractions, we will work to release the pelvic floor by sitting on a ball (or sock) which can greatly enhance the expansion during the inhalation phase of the pelvic floor relaxation. You should not feel any pain when sitting on the sock/ball so make sure to listen to your body if you choose to do that part of the practice.
Welcome to Day 3 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.
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: 05:50
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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👩🏼⚖️ DISCLAIMER – Please read the disclaimer before trying any exercises:
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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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