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My name is Chrysa Vafeiadi
I am a certified physiotherapist for musculoskeletal disorders, physiotherapist for women’s health Pilates clinical trainer, acupuncturist and facial acupuncturist for aesthetic reasons
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Immediate Exercises post delivery | Post Natal | kegel exercises | Pelvic floor exercises | 5 min
This is an video about
1. when to start exercises after delivery.
2. Exercises after c-section
3. Exercises after delivery
4. kegels after delivery
5. kegels after birth
6. delivery ke baad exercises kab shuru Kare
7. normal delivery ke baad exercise kabob’s shuru Kare
From childhood I was excited about Life and this excitement brought me near to my Passion. “Transforming a Lady into Mother during her conception phase, pregnancy phase and post deliverey phase”.
I’m Shrreya Shah, Mom of Two Beautiful girls,Crowned as Mrs India Exquisite & Mrs International Exquisite in 2015, Yoga Instructor, Rope mallakhamb Instructor,
PG in fitness management,Lamaze Instructor, Lactacian Consultant & Child birth Educator at renowned Hospitals in Pune & Mumbai also Author of the book “ToBe moms Diary” & co-author of best seller book “Ignite your parenting ”
Mydvija Motto : âParenting is not status , its a responsibility â
1000âs of couples are trained under Mydvija , Come join our Family by attending our Online and personal meetup Sessions at
1. Boost ferility, Conceive smoothly and quickly
2. Blissful pregnancy Your entire journey of pregnancy ,antenal pre pregnancy & post delivery
My blogs-
1.Why antenatal classes are essentials
2. Tasty snacks for babies and kids-
3. Labor is my friend-
4. Facts for every expecting dads-
5. Unique way to celebrate kids birthday-
6. Little angels first impression of our world –
Please note any idea suggested in any video does not replace any medical advice suggested by your doctor or healthcare professionals.
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Hello and welcome to pelvic floor workout series! Hereâs a short workout to help tighten and tone your pelvic floor.
To start, you should be sitting comfortably , straight and tall. Pull your butt checks out from underneath you, so you can make sure that your feel your sitting bones are well connected to your chair. This will help you to isolate and engage the pelvic floor muscles. The 2 muscles that we will be activating are called the levator ani and the coccygeal muscles. It may seem a bit strange at first as we get used to consciously activating these muscles. But donât worry, with daily practice you will soon get used to it.
Just breathe naturally as you do this workout, donât hold your breath or worry about counting breaths.
The first exercise we are going to do is called the âvolume switchâ at full power. What weâre going to do is try to turn our pelvic floor up all the way.
Letâs do ten repetitions of each of these exercises.
To begin, sit tall. Pull up through your back and front passage. Imagine that you are trying to stop passing some gas and holding in a wee.
Picture those two points being pulled up inside you as you tighten your muscles. Keep pulling upwards, like a volume switch being turned on, going up and up. As far as you can go, and then turn it back down.
Itâs important that you focus on the release as well as drawing it up.
Pull up from the back, in from the front. Draw the two points up inside of you, lift all the way up. Go all the way to the top, and then release it with control. Make sure the release is slow and controlled. Really release the pelvic floor before you start another repetition.
Keep breathing naturally throughout. Remember, Donât hold your breath!
Do ten contractions total. At first, you may find it difficult to get through all of those. Keep practicing and you will get there.
I will pause for a moment so you can complete ten contractions.
The next exercise we are going to do is called the flick switch. Itâs like flicking a switch on, very quickly, and then dropping it back down with a complete release. I will pause for a moment so you can complete ten contractions.
Do the exact same thing. Stop the water, stop the wind, but pull in quickly this time, and then release. Again, weâre going to do ten contractions of this move as well.
Pull in from the back and the front. Switch it on, drop back down.
Again, pull in from the front and the back. Flick the switch, and release.
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I will pause for a moment so you can complete ten contractions.
Once youâve done ten repetitions of each of these moves, youâve completed your short pelvic floor workout!
Remember to do these each and every day up to 3 times per day.
Also, visit our website at www.KegelAngel.com to learn more about your pelvic floor and to discover our revolutionary Kegel Angel which is an electronic pelvic floor toner that will do all your exercises for you while you rest, read or relax. Itâs the most divine way to do your pelvic floor Kegel Exercises!
And we’re back with yet another episode and this time we asked people – What’s Kegel Exercise?
Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, discreetly just about anytime.
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Kegel exercises can be done during pregnancy or after childbirth to try to prevent urinary incontinence. Kegel exercises â along with counselling and sex therapy â might also be helpful for women who have persistent difficulty reaching orgasm.
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Keep in mind that Kegel exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh. Also, Kegel exercises aren’t helpful for women who unexpectedly leak small amounts of urine due to a full bladder (overflow incontinence).
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How to do Kegel exercises?
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.
Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder â which increases the risk of a urinary tract infection.
Let us know what you think in the comments below!Â
Her Body sheds light on a variety of health issues that affect women and teens including sex education, dating and relationships, and reproductive health.
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