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Kegel exercises

These exercises strengthen the pelvic floor by contracting and relaxing the muscles that surround the opening of the urethra, vagina, and rectum. They improve the muscles’ strength and function and may help to hold urine in the bladder longer. It may be useful to work with a physical therapist to make sure that you are doing Kegel exercises correctly. The physical therapist can help you learn the best way to do Kegel exercises so that you can do them daily.

One way to find the Kegel muscles is to sit on the toilet and begin urinating. Then stop urinating mid-stream. The muscles that you use to stop the flow of urine are the Kegel muscles. Another way to help locate the Kegel muscles is to insert a finger into the vagina and try to make the muscles around your finger tighter.

Kegel exercises are easy to do and can be done anywhere without anyone knowing.

First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra.

If your stomach or buttocks muscles tighten, you are not exercising the right muscles.
When you’ve found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds. Repeat this exercise 10 to 15 times each session. Try to do this at least 3 times a day.
Kegel exercises are most effective when done regularly.
Your doctor may want you to try doing your exercises with biofeedback

TIME TO EXPECT RESULTS : It depends on the discipline, behavior and anatomical features of each individual. Kegel exercises will produce some changes on the muscles around the urethra and pelvic floor in some weeks. With a good discipline, routine for exercises and diet you can expect to see some changes in your incontinence symptoms in about 2 to 3 months.

COST : FREE

RATES OF CURE : There is not a rate of cure established for Kegel exercises and cure of your stress incontinence.

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Strengthen your pelvic floor with exercises that go beyond basic kegels! ▶️ [PLEASE CLICK “SHOW MORE” 👇]

Hello, my friends! In this 30-minute pelvic floor workout, you’ll integrate pelvic floor contraction and relaxation into moves that work all of your deep “inner core” muscles. Get a strong pelvic floor to improve sexual health, bladder and bowel control, and stability WITHOUT having to do hundreds of kegel exercises!

5 Best Pelvic Floor Exercises:
#1: Mini Squats with Pelvic Floor Awareness
#2: Seated Pelvic Floor “Pull-Ups”
#3: Lumbar Cat/Cow and Hip Circles
#4: Wide-Knee Kegel Exploration
#5: Seated Out/In Leg Slides with Hip Rotation

Note: Exercises #1 and #2 inspired by Eric Franklin, founder of The Franklin Method.

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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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Fitting MORE MOVEMENT into your day not only increases energy, improves your mood, boosts strength, and tones your body, it has also been shown to prevent chronic illnesses such as heart disease and type 2 diabetes (to name just two common conditions). Movement breaks will help you fit MORE FITNESS into your day. Do a little bit a lot, and see how good you can feel!

For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
#pelvichealth #core #pelvicfloor

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