Tag: kegel exercises

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Part 2 on KEGEL EXERCISES covers ‘HOW TO
DO’ a ‘Kegel’ properly, easily and effectively! Caring for your ‘Lady parts’ is so important!

Know and learn how to exercise the pelvic floor muscles (PFMs) optimally and how to PERFORM CORRECT KEGELS!

To prevent pelvic floor dysfunctions and problems, it is important to effectively recruit and contract these ‘lady part’ muscles and understand the ’squeeze in and lift’ pattern.

Because these pelvic floor muscles work 24 hours a day to stop you from leakage and support your pelvic organs (prevent POP!), specific exercises are recommended that target endurance (Slow twitch – Type I) and power/strength (Fast twitch- Type II) muscle fibres.

Please 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.

The Kegel exercises in this video include:

1. The endurance – a sub maximal hold for 5-10 seconds on and remember to fully relax for the
same amount of time as the contracti
2. The elevator – slowly contract the PFMs like you are going up 3 floors – 1st floor squeeze 1/3 of
your max, 2nd floor squeeze up to 2/3 and 3rd floor squeeze fully and again RELAX for the same
amount of time you contracted the muscles for
3. The quick flicks or speed – Do a maximal squeeze of the PFMs quickly on and off (1-2 seconds
and 1-2 seconds off)

Repeat these exercises 5 times and work up to 10 repetitions, 3 times a day.

THE MOST IMPORTANT POINTS TO REMEMBER ARE:

* THE SQUEEZE IN AND LIFT – how you are contracting these muscles is the key!!
* TO FULLY RELAX THE PFMS right to the bottom
* TO PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE

This video is the sequel to the first video: Pelvic floor exercises – Kegel exercises – Caring for your ‘lady parts’, which covers the basic anatomy of the pelvic floor muscles and the function of these important muscles. Remember, in order to perform a proper and effective Kegel, you need to know where these muscles are! VISUALIZATION ALWAYS HELPS!

We will be releasing more videos on how to progress the KEGELS functionally and how to integrate them in your exercise regime.. so stay tuned for more fun information videos!

Thanks for tuning in and Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!

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!

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Discussion and demonstration of pelvic diaphragmatic breath in 3 different yoga asanas (poses). “Creating Pelvic Floor Health with PhysioYoga” VIDEOS on Vimeo are available to download: For more videos on Pelvic Floor Muscle exercises (to relax and engage in functional ways), please visit:

to download the video series.

Being aware and able to find this natural pelvic diaphragmatic rhythm is essential for overall pelvic and general health and wellness, including pelvic and other movement dysfunctions.

**This video is not intended for medical advice. Please ensure you seek approval and advice from your health care practitioner before attempting any of the exercises in this video.

For additional practices that focus on the pelvic floor, that include video movement practices, visit my VIDEO PRACTICES on Vimeo here:

For audio Guided Meditation Practices, visit:

If you are a healthcare or yoga professional and would like to learn more about how you can integrate yoga practices and principles into your professional pelvic health rehabilitation and wellness care, sign up for my online continuing education course PhysioYoga and the Pelvic Floor:

For my upcoming live online courses visit:

** This video is not intended for medical advice. Please ensure you seek approval and advice from your health care practitioner before attempting any of the exercises in this video.

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