KEGELS are for strengthening the pelvic floor muscles.
Doing a proper kegel or pelvic floor contraction involves 3 steps
1. Squeeze the pelvic floor muscles
2. Lift the pelvic floor muscles
3. Fully relaxing the pelvic floor muscles
Lets keep it simple and refer to the levels of a house:
– Basement
– Ground
– First floor
DON’T TIGHTEN YOUR BOTTOM OR ABS, THE PELVIC FLOOR SHOULD DO THE WORK
Once you can contract and relax I want you to work into the next phase to work on :
1. Fast-twitch – contract and release quickly for 10 reps
2. Endurance – hold for 10 seconds and repeat 5-10 times.
You can do these multiple times a day.
Fun fact – 17% of women who practice pelvic floor contractions were more likely to decrease incontinence.
You should always consult a women’s physician, such as a @the_mummy_mot @liddertherapies consultant for a more in-depth diagnosis. You may find that you have an overactive pelvic floor or even a 1 sided tightness, in which case you will have found this out via your physician and should have been given techniques or received a manual release.
Tips for helping decrease pelvic floor tone :
1. Work on the inhale
2. Do not do any Kegels until the tone has decreased.
3. Meditation promotes awareness of where tension is being held
4. Strengthen around the pelvic floor
5. Stop clenching
I hope you found that helpful 💛 Music by Epidemic Sound www.epidemicsounds.com
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Welcome to this guided meditation for pelvic floor. Your pelvic floor muscles help to support your bladder, bowel and womb ladies… They are so important! Pelvic floor relaxation is important to help you understand how to relax those muscles when giving birth. However, you also need to know how to strengthen the pelvic floor to prevent things like incontinence & prolapse. This meditation covers pelvic floor release and pelvic floor strengthening and it can help to reduce pelvic pain. A toned pelvic floor is vital to women’s health especially during pregnancy and postpartum which is why this pelvic floor meditation can be listened to during pregnancy and after giving birth. It is best to do your pelvic floor exercises every day and this pelvic floor meditation can help with this 😉 If you haven’t already done so, get started with your pelvic floor exercises during pregnancy and continue doing postpartum pelvic floor exercises after giving birth to aid the healing process.
I hope you enjoy this meditation for pelvic health and find it helpful!
LABOUR MUST-HAVES:
• ARNICA PILLULES TO REDUCE LABOUR PAIN –
• ACUPRESSURE COMB TO REDUCE LABOUR PAIN INSTANTLY –
• TENS MACHINE TO HELP THROUGH CONTRACTIONS –
• ELECTRONIC OIL DIFFUSER –
• LAVENDER OIL (for calmness in labour):
• LEMON OIL – (for energy and nausea prevention in labour):
• PEPPERMINT OIL – (for clarity & alertness in labour):
• CLARY SAGE OIL – (for a shorter labour & efficient contractions):
POSTPARTUM MUST-HAVES:
• NURSING PADS & GEL PADS –
• TUCKS WITCH HAZEL PADS –
• BREASTFEEDING BRAS –
POSTPARTUM KEGEL EXERCISES FOR WOMEN | MUST DO AFTER DELIVERY | BEST EFFECTIVE EXERCISES FOR WOMEN | IMPROVE RECTUS ABDOMINAL | REPAIR PELVIC FLOOR MUSCLES | RELIEVED LOW BACK PAIN #shorts #kegelexercises #delievery #postpartum #workout
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Many people face embarrassment because they are not able to control their urine flow or gas passing.
It can occur post pregnancy, any surgery of abdomen region, heavy body, ageing etc.
Many people also feel that their uterus is shifting downwards
Try these exercises to strengthen your muscles, which are responsible for holding your organs in their position
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How to do Kegels Exercises? (Vaginal Tightening / Pelvic Floor Exercises) –
~ Sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow.
~ Tighten these muscles as much as possible.
~ Hold this position for 3–5 seconds.
~ Release the muscles and rest for several seconds.
~ Repeat this up to 10 times.
Causes for weaken Pelvic Floor –
Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.
Importance of Pelvic Floor / Kegel –
The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.
Do pelvic floor exercises make you tighter?
The answer is yes! If you perform Kegel exercises correctly and regularly, they will make your pelvic floor muscles stronger and tighten your vagina. You might also notice you’re having stronger orgasms. One study researched the effect of Kegel exercises after giving birth.
When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you’ve done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.
According to the Experts, Kegel exercises may take as long as a few months to have an effect on urinary incontinence.
