In this enlightening discussion, Andrew Huberman and Dr. Rena Malik tackle the complex question of how to discern if the pelvic floor is too tight or too weak. Explore the challenges in recognizing these conditions, comparing it to more visible muscles like the calf or bicep. Join the conversation to gain valuable insights into pelvic health and learn why recognizing these subtle changes is crucial for overall well-being.
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👉 Please note that this channel is distinct from Dr Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice.
👉 Speaker:
Andrew Huberman
👉 All Credit goes to:
Andrew Huberman
👉 We use this video to motivate the people and for educational purposes.
👉This video has no negative impact on the original works (It would actually be positive for them)
👉 This video is also for teaching purposes.
👉 It is not transformative in nature.
👉 We’ve only used small pieces of videos to get the point across where necessary.
This is not a stretch, so use pillows between your knees and chest, if needed, to fully relax. Exaggerate the movement of your belly, inflating like a balloon on the inhale and deflating on the exhale. Allow the pressure of your extended abdomen to work its way down to your pelvic floor. Visualizing your pelvic floor relaxing can also help.
Pelvic Tilts reduces tension in the lower back, which in turn takes pressure off the sciatic nerve. It’s especially beneficial for those with sciatica caused by muscle imbalances or poor posture.
INSTRUCTIONS:
👉Lie on your back: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides, with your palms facing down.
👉Engage your core: Tighten your abdominal muscles and press your lower back gently into the floor, pulling your belly button to your spine.
👉Tilt your pelvis: Slowly tilt your pelvis upward by squeezing your glutes and gently lifting your lower back off the floor.
👉Hold this position: Maintain the contraction in your abdominals and glutes for 3-5 seconds.
👉Return to the starting position: Slowly release the pelvic tilt and return to the neutral position with your back flat on the floor.
👉Repeat the movement: Perform 10-15 repetitions, focusing on engaging your core and glutes throughout the exercise.
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4 Core Stabilization Exercises to Treat Sciatica
Mangiarelli Rehabilitation physical therapist Jen demonstrates three exercises you can do for urinary stress incontinence:
Postpartum urinary stress incontinence occurs when an individual experiences involuntary urine leakage that happens during activities like coughing, sneezing, laughing, squatting, or impact movements following pregnancy and childbirth, often due to pelvic floor dysfunction. Approximately 34% of women experience urinary incontinence postpartum.
Physical therapy has been shown to be 80% effective at treating urinary stress incontinence. Pelvic floor physical therapy is used to treat urinary incontinence, a program of functional retraining to improve pelvic floor muscle strength, endurance, power, and relaxation.
Your pelvic floor in pregnancy needs talking about and here’s the thing, how you go to the toilet DOES affect your pelvic floor in pregnancy.
If you strain to do a 💩 then you are putting unnecessary pressure down on to your pelvic floor, and when pregnancy or particularly postpartum.. that’s just no good.
** The trick is to have your knees HIGHER than your hips.**
This helps to put your pelvis is an optimal position and actually makes you much less likely to need to bear down.
Plus, if you have a baby, then you will 💯 be buying one of these toddler steps down the track anyway when your toddler needs it.
So invest the $5 now and save your pelvic floor in the process.
If you suffer from vaginal heaviness or you know you have a pelvic organ prolapse, this should be something you are doing on the toilet when going for number two.
And for everyone else, use this method to help reduce your risk of any future issues.
Squatting low is how our body is designed to go to the toilet. Some cultures have maintained this practice, some (like ours) not so much.
So have the luxury of sitting on a toilet with the functionality of knees higher than hips using a toddler step.
Make it a priority. Your pelvic floor needs you to.
I’d love to know 👇 do you have one of these steps at your place?
If you’re struggling with Pelvic Girdle Pain or Pubic Symphysis Dysfunction, these exercises can help relieve discomfort and gradually build strength to prevent future pain. I hope they bring you some relief! Subscribe for more pregnancy and postpartum tips: @PregnancyandPostpartumTV
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!
Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t 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.
Many women make the mistake of focusing only on the “squeeze and lift” component of Kegels, neglecting the equally important relaxation of the pelvic floor muscles. This oversight can increase tension within the pelvic floor, contributing to back and pelvic pain during pregnancy and potentially prolonging labor.
Join me in this video as I guide you through the correct way to perform a Kegel, ensuring you achieve a strong pelvic floor that can both contract and relax within its full range of motion. This mobility is crucial for supporting your baby both pre- and post-pregnancy.
At the end of the video, I will also cover an often-forgotten component of Kegels: fast on/off contractions. Practicing these will help prevent leakage when you laugh, cough, or sneeze.
🤰 Download your free guide to learn which movements to avoid and healthy habits to implement as your pregnancy progresses to help your body cope with the physical demands of pregnancy here:
Disclaimer:
The content on this channel is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
Postnatal Exercise By Brightest Beginning strongly recommends that you consult with your physician before beginning any exercise program.
When participating in any exercise or exercise program, there is the possibility of physical injury. Ensure you have clearance from your doctor or physician (usually 4-6 weeks post-birth, or 6-8 weeks after a c-section) before engaging in this exercise.
If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
If you experience any shortness of breath, dizziness or pain or discomfort immediately stop exercising and consult your doctor or a qualified health professional for advice and guidance.
If you have any questions or concerns about the health of your health, always seek guidance from your doctor or a qualified health professional. The content on this channel does not substitute, supersede or replace the advice of a medical professional. Never disregard the advice of a medical professional, or delay seeking professional medical advice because of something you have seen on this channel.
If you are in any way concerned that you may be experiencing a medical emergency, call the relevant emergency services in your area immediately.
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