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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 🌸

Amazon Links:
GAIAM YOGA BLOCK:
GAIAM YOGA MAT:

PLEASE ALSO FOLLOW US ON:

FACEBOOK:
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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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#pelvicfloorexercises #pelvicfloordysfunction #pelvicfloorphysicaltherapy #drsaumya #drsaumyasrivastava

The pelvic floor comprises muscles and connective tissues. These soft tissues attach to your pelvis, and more specifically, to the bones at the bottom of the pelvis.
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The pelvic floor muscles provide several important functions such as pelvic organ support, bladder and bowel control and sexual function.

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An insufficient supply of blood flow to your groin area is the common cause of erectile dysfunction, or ED. Without enough blood going to and remaining in your male reproductive organ during sexual activity, you may not might be able to achieve an erection, maintain an erection, or become hard enough for penetration. Improving blood flow to your male reproductive organ can help address all of these issues. In fact, medications like Viagra and the like, work by increasing blood flow to your male reproductive organ. And research suggests that natural methods of fighting Erectile Dysfunction have the same end result, which is, more blood flow to your male reproductive organ. Now one of the natural methods for increasing blood flow to your groin area is through exercise. Regular exercise has been shown to help strengthen erections, improve blood pressure, blood flow, and hormone levels, and raises chemicals like nitric oxide that increase penile blood flow also. Exercises also helps to boost your stamina, strength, and flexibility. Be sure to follow this exercise routine at least 3 times a week to really begin to see results.

Be sure to subscribe to the channel as it encourages us to keep making awesome workout videos for you.

Exercise 1: Lying Alternate Butterfly
Exercise 2: Dynamic 90-90 Hip Twist
Exercise 3: Kneeling Adductor Backward Stretch R
Exercise 4: Kneeling Adductor Backward Stretch L
Exercise 5: Lying Hip Circle
Exercise 6: Supine Windshield Wipers
Exercise 7: 90 to 90 Stretch L
Exercise 8: 90 to 90 Stretch R
Exercise 9: Seated Alternate Wide Side Adduction
Exercise 10: Happy Baby Pose
Exercise 11: Dynamic Weight Bearing Ankle Dorsi Flexion
Exercise 12: Body Weight Kneeling Butterfly with Towels

Medical Disclaimer: The information contained on this channel are for informational purposes only. This information should not be used as a substitute for professional advice, professional diagnosis, or treatment. Any information shared on this channel is not intended for diagnosing, treating, or curing any conditions. Please always seek the advice of your physician or other health care provider with whatever questions or concerns you have about a medical condition or regarding any new information you learn from videos. If you have an emergency please promptly dial 911.

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This 20-minute workout is ideal for hip mobility, pelvic strength AND release, breathing, and digestion. It includes exercises that are proven to be MORE EFFECTIVE than Kegels for pelvic floor activation! Do 3-5 times per week and see how good you can feel.

This routine is safe for most people with prolapse, bladder issues, and pelvic tension; however, listen to your body and *stop or modify* if anything feels uncomfortable for your pelvic floor needs. For example – the breathing, twisting, and side bending exercises at the beginning of the workout can be done standing (or seated on a chair) if it’s uncomfortable for you to sit on the ground. Modify as needed for YOUR body so that your pelvic floor feels supported, and in order to maintain proper posture, breathing, and technique.

This workout includes:
• Seated side bend – root down!
• Breath of fire
• Seated twists
• Straddle belly-hug side bends (seated on pillow)
• Cat/Cow (41% more PF activation than a Kegel)
• Hover (49% more PF activation than a Kegel)
• Elbows and knees – hip extension, extended leg circles each direction
• Inner groin stretch/rock backs
• Hip abduction leg lifts
• Outer hip stretch
• Rock backs into Child’s Pose
• Reverse Tabletop – option for hip touchdowns
• Bridge (56% more PF activation than a Kegel)
• Supine leg sweeps and circles
• Hamstring stretch
• Reclined Twist
• Half happy baby
• Bridge to re-center
• Full happy baby

Study referenced: Crawford B. Pelvic floor muscle motor unit recruitment: Kegels vs specialized movement. American Journal of Obstetrics & Gynecology. April 2016:S468.

Does your pelvic floor need help? Find out!

WORK WITH ME:
💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial:
💖Do you have prolapse? Get the first week of Lift for free:
💖Live events:

ADDITIONAL RESOURCES:
💖I love my extra-large yoga mat! Check it out at and get 10% off using code FEMTRIBE10 (I have PREMIUM LARGE YOGA MAT 7′ X 5′ X 8MM)
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✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON YOUTUBE 🔔 Click on the bell so that you never miss a new video!

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MEDICAL DISCLAIMER:

Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text 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, you must take full responsibility for your safety and know your 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 / Dr. Brianne Grogan, PT, DPT from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT’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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Additional links and resources:
❤ Don’t miss my playlists!
❤ Facebook page:
❤ Pinterest:
❤ Insta: @vibrantpelvichealth
❤ My book, Lady Bits:

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🔥For Best Results Do this workout 5 times per week !

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@10minuteworkouts

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