Table of Contents:
3-Minute Miracle for Your Pelvic Floor (Pelvic Tension & Prolapse)
Video taken from the channel: FemFusion Fitness and Pelvic Health
Physical Therapist Pelvic Floor Exercises for Beginners
Video taken from the channel: Michelle Kenway
Abdominal exercises for a stronger pelvic floor | Pelvic Floor Exercise Techniques | Kegel8
Video taken from the channel: Kegel8
PELVIC FLOOR WORKOUT | Dansique Fitness
Video taken from the channel: Dansique Fitness
5 Pilates Exercises for Pelvic Floor Muscles
Video taken from the channel: Olya Kornienko
Pelvic Floor Exercises Physical Therapy for Pelvic Floor Muscles
Video taken from the channel: Jessica Valant Pilates
Pilates for Pelvic Floor
Video taken from the channel: The Balanced Life Pilates with Robin Long
4 must-do Pilates exercises to strengthen your pelvic floor Pilates exercise 1: Scissors (level 1) This is a great starting point to begin connecting with your pelvic floor and deep core muscles while practising diaphragmatic breathing.In Pilates, the pelvic floor muscles are used in their role as natural muscular support for the movement. 3 This is a firm and sustained engagement of the muscles where one is pulling the pelvic floor in and up as part of exercises where abdominal muscles as well as other muscles.
Please note that I moved away from purely teaching Pilates. You can find out more over on my website: www.olyakornienko.com = 5 Pilates Exercises for Pelvic Floor Muscles https://youtu.be.One arm under head, knees bent.
Keep hips on top of each other. Place other hand just inside top hip bone towards middle of your lower abs. Take a breath in, as you exhale, have the sensation of lifting your pelvic floor as if you are stopping your wee halfway through.A study by Brent Anderson showed that 45% of Pilates instructors with over 5 years of experience also weren’t doing pelvic floor exercises correctly!
There is an obvious problem in the way we have all been taught how to contract the pelvic floor, and it’s important for our overall health that we address is and fix it.This class is a 25 minute workout focusing on engaging our pelvic floor and deep abdominal core muscles as well as the control and stability of our upper bodies. The class begins in standing as we.
The Pfilates program uses the principles of plyometrics and the control of Pilates to increase pelvic floor activity by up to 10x a standard kegel exercise. The program is simple, easy too follow and will take 5 minutes twice a day and results can be seen as fast at 28 days. “I was having terrible symptoms and always looked for bathrooms.Kegel exercises (also called “pelvic floor exercises”) strengthen your pelvic floor muscles.
These muscles support your uterus, bladder, small intestine, and rectum.Kegels don’t just help.The underlying cause is a failure of the muscles of your pelvic floor to do their job of providing support to hold your uterus, bladder and other organs in optimal position 1. Pilates exercises are designed to improve pelvic stability and strength, along with core muscle and hip strength and function.Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row.
When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.Lie down on the back, bend the knees, and place the feet flat on the floor about hip-width apart. Let the arms fall to the sides with the palms facing downward. Contract the buttocks and pelvic.
So, since that’s a bit more settled let’s get to the purpose of this post: Pilates exercises for the short/tight, or in other words, too contracted pelvic floor. Pilates provides a breadth of repertoire that focuses primarily on contracting or “up-training” pelvic floor muscles along with the rest of the “core” to do certain movements.The pelvic floor is more than just a set of muscles in the middle, benignly tightening to prevent incontinence.
The pelvic floor is a dynamic sling of muscles that work in conjunction with the surrounding hip musculature and abdominal cavity, as well.Pilates is a method of exercise developed by and named after Joseph Pilates, which targets the spinal, abdominal, and pelvic floor muscles, often termed ‘the core’. The focus is on body alignment, muscle balance and correct breathing technique, with the aim being to improve body awareness and control, strength and flexibility.
Kegels (pelvic floor squeezes) are the exercise equivalent of a Martini: an anytime, any-place, anywhere affair, but most of us aren’t doing them. For some reason, it just seems odd flexing hidden-away muscles, hoping, somehow, it’ll benefit you in some.
List of related literature:
| |
from A Comprehensive Textbook of Midwifery & Gynecological Nursing | |
| |
from The Active Female: Health Issues Throughout the Lifespan | |
| |
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines | |
| |
from Griffith’s Instructions for Patients E-Book: Expert Consult | |
| |
from The Mother of All Pregnancy Books: An All-Canadian Guide to Conception, Birth and Everything In Between | |
| |
from Wild Feminine: Finding Power, Spirit & Joy in the Female Body | |
| |
from Foundations of Nursing Practice E-Book: Fundamentals of Holistic Care | |
| |
from Tidy’s Physiotherapy E-Book | |
| |
from Maternal Child Nursing Care E-Book | |
| |
from Pregnancy, Childbirth, and the Newborn: The Complete Guide |
139 comments
This was awesome!! You’re so graceful and strong. Thank you so much for posting this fantastic workout!
Thank you so much.For me the hardest thing is to keep breathing through the exercises! I really appreciate your video and will keep trying
Hello.
Thank you for this VERY basic tutorial! FYI, I am a beginner singer and desire to MASTER “diaphragmatic-breathing,” in order to become an awesome singer/performer; and this has been a great help for me to visualize where to contract & release.
Now, I see where I was making my mistakes. I was NEVER contracting my PELVIC muscles, I was squeezing (probably too hard) on my lower abdominal muscles and squeezing my butt cheeks!.
This was ALL wrong!
Hmmm, what’s weird, NONE of my vocal teachers (several private lessons) mentioned your technique to me….They just told me as I exhale, “to contract my pelvic muscles and slowly bring in my lower stomach muscles.” SMH.
Well,, my singing has improved but, I never felt I had proper alignment with my body and the breathing. I always felt something was “off” and you gave me the ANSWERS!!!
Thank you. I’m very grateful for YouTube and people like yourself!
Have a wonderful day!
☮️&❤️
Another awesome video! Thank you Robin! How can I sign up for the 20 min workout?
Helpful. 6 week wait list for the PT for these. Want to see more.
Thank you for this, this is my first workout session ever since I found out I have pelvic floor issues. I’m really struggling cause I’ve always done high intensity exercises and I’m worried about staying fit, at least i felt that burn in my butt
im 60 and suffer from bladder pain and issues but I have no feelings much down there do I cant feel anything but i do stop and start urination. I will still try this but cant feel it. for some reason. I have done this and I get a bit of pain and now going to the bathroom need to urinate. I think my plumbing is really messed up..lol
If i use a brick it could be the same as i was using the block?
Great explanation with nice and gentle voice tone which is paramount for patients!!! 😉
I love this video and I share it with all my pregnant and postpartum clients!
I gotta be honest. I tried this for the first 4 minutes and I was like “I don’t feel anything!!” And then once I really sat and thought hard and channeled that energy where you instructed, I felt I was able to move part of my body I never knew I could! It was like a light bulb went off lol. Thank you so much for this!
Thank you Jessica for your videos! I just started seeing a pre/post natal PT for my DR and incontinence. My DR is a 2-3-2 about one knuckle deep. My youngest just turned 4. While I could live with a “mommy pooch” (but don’t prefer it), I cannot live with the incontinence when I sneeze, cough, or workout. I recently started working out consistently at a boot camp style gym for women, and I love it, but it has made my DR/incontenance right in the forefront of my mind. And I’m sick of wearing a pad!!
I will use your videos to supplement what my PT gives me as well.
Awesome Jessica! Thank you and congrats on your addition to the family! Sons are fun!
Hi Jessica! Thank you for sharing your knowledge like you do! Your back videos in particular have been helping my family in a big way. Question: is it typical to have to do pelvic floor strengthening exercises daily for the rest of one’s life after having babies? My youngest is 1.5 years and I was running without concerns for months, and recently things have suddenly gotten worse than ever for some unknown reason.
Thank you….I’m doing this daily now and can really feel the benefit!! Thank you so much.
I have 1cm rectal prolapse it’s a starting stage…will this exercise will make rectal to place back??? Or I should go under surgery or any other things to do to solve this problem??? Please help me it’s big problem
So funny when you’re watching, look like nothing happening from outside, but actually we are using a lot of muscles here!!
Thank you so much for all of your wonderful videos!! This is very relaxing I added it to my daily routine. Can you give me some insight as to why I “fill up” with air after I do the 3 minute miracle? I can feel it going in and it’s a very strange feeling. The air comes back out of course but it usually takes about an hour.
Bri, I have grade IV anterior vaginial vault prolapse. I failed 4 & 6 pessarys so meeting with a UroGyn in a couple weeks. Any suggestions for a stage IV Vaginial vault?
Is this safe to do with a low back issue like a herniated disc?
Thank you….really enjoyed this workout…..new to all the pelvic floor issues:( but pleased I found a workout I can do and hopefully help!
Thanks v.much as I need to strength my pelvis muscles it was very helpful
Hello. I am in 20weeks of my pregnancy. I am having problem with urine inconvenience.. can I try this yoga in this stage
Ma’m is this exercise good for a person suffering from interstitial cystitis.
I have a yoga block, but preferred using my medium-hard foam roller for this. It helped as I transitioned from different positions to be able to rock just a little.
Which hair care products do you use? Your hair always looks so healthy.. Great video!
I’ve been looking everywhere for explanations on this, most helpful video by far! Thank you so much!
Hi, I’m unable to empty bowels for the last 4 years, incomplete bowels emptying. Doctors say it’s IBS. Please share specific exercises for the same.
This exercise is wonderful!
Thank you so very much.
God bless you.
I sure don’t know what you are talking about. I need help but your hand movements do nothing to help me learn exorcize to help the muscles that need help to eliminate problem.
This is a great video. I’ve done it twice. I would love to see more videos focused on inner thigh/adductor/hip opening! All the things equestrians need.
Hi is this applicable for people who have Vaginismus? ( I’m girl and I’m really need help thank you ) (sorry for my english)
I can’t hold the vagina part at all…..but I also had a horrible birth of my son. I cracked open inside my vagina 16 cm and my anus muscle jumped. I could not sit or stand for more than 10 min. at a time for about 2 months
Wow super amazing fantastic excercise in mankind. relly this work is a very great and helpful.thank upload video
Dr. Bri, so nice to see you doing this great work and helping so many women!
Hi again Desirée, thank you so much for the recommendations. What should I do if one side of my hip pops frequently while doing some of these exercises? It’s not painful, just a funny sensation.
I love that you address this sensitive issue. This is a go-to work out for me. Thank you so much!
Can pelvic floor exercises help someone who tends to have muscles that contract too much when having a BM? I struggle with constipation and thin stools which I sense may be due to this issue. I’m just looking for ways to get those muscles more relaxed if possible. Thank you!
WORKS!! I thought I was fighting an infection for a year. Nope…it was tension
I just want to say… that before watching this video, I have been going to physical therapy for almost 5 months now and was wondering why I wasn’t seeing results and NOW I KNOW WHY! I was squeezing in the wrong placethis is so fundamental!!! This is LIFE CHANGING and I CANNOT THANK YOU ENOUGH for sharing this with everyone because I believe this just saved me hundreds to thousands of dollars on more therapy/products that I don’t need! THANK YOU SO MUCH <3
I have a prolapsed uterus and my friend recommended you to me. I’ll definitely try this daily as I have problems with my hip flexor as well as pelvic area. Thanks
What a treat to see your hair down! These are great exercises, Desiree!! Thank you! XO
hey,if anyone else needs to find out about how to get six pack abs at home try Mighty Shortcut Folio (do a google search )? Ive heard some pretty good things about it and my neighbor got great success with it.
my wife is carrying, 3 month, she is suffering frm prolapse. can she do this excercise??
I appreciate how you explain it so gently. However I really can’t contract for more than 12sec before it drops again and I’ve been practicing for over a week. Any suggestions?
Hi is there an at home way to test whether one’s pelvic floor is tight vs weak? Thank you
Please could you advise if this strengthens the pelvic floor muscles? Thank you
Thank you Bri. This video saved me! I have Tarlov cysts and the inversion exercise really release the tension in my core and gives me relieve. DO you have anymore inversion exercises? Do you know anything about Tarlov cysts and how to help the pain? love your videos and podcasts xxxxxx
Great workout! I think new work situation is compressing my spine too much. This workout offered some strengthening as well as decompression and stretching.
Wonderful helpful exercise. So appreciated. You’re my very favourite teacher on Utube. Sending huge hugs and light, ❤️Mellaine
Hi Michelle, thanks for sharing some useful resources! I’m a physio student, uni has not touch on this topic much and I’m currently preparing for a presentation about incontinence.
[QUESTIONS] Do you mind explain a bit more about..
1. Why we need the lumbar lordosis for better effect?
2. How the posture can bring better effect?
Thank you!! Appreciate it.
(Correct me if I’m wrong: What I’m thinking is that the pelvic floor muscle length does not have significant change because of the lumbar lordosis/ anterior pelvic tilt. However, with “a lengthen spine/ inward curve in lower back”, aka a better sitting posture, would be more comfortable if patients are going to sit there and exercise for long time.)
Thank you so much.. it’s 4.35 am and I just woke up with so much discomfort and pain. I just moved countries a couple days ago and I have not found a docter yet.. and back home it took the docter 6 months to figure out what was going on, I had so many tests done and in the month of moving countries she finally send me to a specialist but it was to late to go. It has been effecting my day to day life so much. this video is truely a miracle… thank you for helping the pain go away.. I even cried because it was such a relieve.. I usually don’t know what to do when the tention comes and now I know.. thank you thank you..♡
This is just the perfect workout!!! I loved it, and i’ll keep doing it!
Thanks for sharing these well-explained exercises and for explaining the structure of the pelvis and showing where the muscles are… love the way you explain how they are like a trampoline.
audio is horrible love x hurts my tinitus and music is unnesessary x
Lovvvvvvvved!!!!! I think you are one of the top 3 choreographers out there, seriously. I cant do all your classes because i’m 53 and have low back issues, but wow, i’m a fan.
it”s just great! Thank you so much! the best to all followers of this unique trainer! Tatiana, Russia
Wonder if this would be suitable for pelvic pain during pregnancy, it’s driving me crazy I’d do anything…
Are you supposed to be squeezing and releasing your pelvic floor throughout all of these moves?
New subscriber here! Thanks for the video it was really informative but how soon can I start this exercise? I had a baby 4days ago
Thank you, I wanted to confirm that I was doing my exercises correctly and you explained it perfectly. Will continue on to your other videos:)
Hi please tell me where do you need to squeeze is it on inyo your butt
Cause I think I’m wrong
Sometimes, I can’t walk because of pain. I had a hysterectomy will this work for me?
,Please can you suggest some exercises for stricture problem
Thankyou
Wife of skip YES! this is a abt 5 minute miracle. Releases tension very well. Thanks.
Thanks for a great workout! absolutely on love with your workout pants as well!where can I get them?
Superb video! Excellent explanations! I have been in pre and post natal care for 14 years and few people, I ever feel cover everything. But this was targeted and thorough. Great job. Xxxx
Thank you very much for the workout! It was hard to find a nice pelvic floor workout. Will you do more so I can variate? Very happy with this one. Thanks:)
I’m 52 had 3 kids vaguely, I had my tubes tied and had kidney stones removed. I’m also now overweight. I’m a smoker and drinker. Can this be the cause of me literally gushing pee when I cough? This is the most embarrassing time of my life at 52
great!! I would like to know, when u r on the yoga block how many inches your knees should be apart? and also the height of the block i.e. if we do not have the block then the height of the book or anything else. looks easy to do. Will try. Thank you.
does these exercises cause orgasms? I feel like pleasure while doing them? Is that normal?
Another wonderful video! Thank you so much!
And that outfit with your hair down is killer! Keep it up!
Nice workout, I was able to follow you all time, I have pubitis so I thinks this could help me a lot, thanks for sharing.
Thanks. Blood flow, stagnant. Did you shorten your hair legth?
Can i use uterus prolaps bcoz iam unmarried and suffering from uterus problaps
Is the squeezing up a kegal? I’m a little confused. I have to wear a pad all the time (I use cloth pads instead) or I feel like I’m going to pee myself all the time. I’ll leak urine without even coughing or sneezing and I wake up with my pad wet. Not soaked, but some leakage from the bladder. I hate it. I’m pregnant with #4. Can I do this while pregnant?
I don’t have any known pelvic floor issues but I enjoyed this workout. I enjoyed the slow pace.
THANK YOU. I have suffered from PFD for years and this has helped me more than most things I’ve tried. I do physical therapy every day, but today I had a flare up and this relaxed me SO much. thank you thank you thank you! Hoping to store this in my toolkit for any future episodes I might have and grateful for your channel.
I have psoas tears, and glute med tears bilaterally 2.2-2.6 cm. Is this safe to do?
I feel tensión and pain at my pelvic when sitting for too long or tiring. This exercise i feel so gooood especially when i just release and sink in, i heard my pelvic sing a happy song immediately. Thank youu
Great stretch What an awesome teacher you are! Thank you:)
I’ve been suffering with POP symptoms recently (UTI symptoms and general heaviness) and have been certain my pelvic floor muscles are not too loose. I’ve had 3 children and have been lifting at the gym heavy for 5 years now, mainly glute strengthening and building exercises. It’s got so much of an issue I’m having to avoid doing certain resistance band exercises and weights. I’ve just read some of the comments on this video and found most people’s symptoms are similar to mine! I’ve just tried this exercise and I felt relief almost instantly. I’m going to try this daily as I’m certain I have tight hips, glutes and Hams and that’s what causing some of these issues.
Thank-you for this video I feel more positive I may be able to ease my symptoms so I can get back to my normal life exercise life.
Wow! Thank you for this wonderful, helpful and sensual workout. I really enjoyed it!
Hello! Thank you for this video! I suffer with pelvic floor dysfunction and was looking for safe exercises. I tried and it didn’t flare me, so um super happy. Do you have other videos for safe pelvic floor exercise routines?
Hello mam! Sometimes I feel heaviness in my lower abdomen n vaginal area, bt don’t feel bulging or something like that, I am a virgin bt used to strain in urinating to empty my bladder, bt not so hard. Can it be prolapse? N Can I do this exercise without a prolapse?
yes yes yes this is really great, thank youuu so muuuuchhh
Dansique Fitness
really love ittt
I have a rectal prolapse, will this help to make my pelvic floor stronger and will it potentially help make the prolapse better?
This is a brilliant workout, have you any more specifically focuses to pelvic floor issues please? Many thanks
Hello Madam my ultrasound report says that l have bulky uterus but I can feel something about my private part that is uterus prolapsed or not
Madam uterus prolapsed and bulky uterus are same thing
Please please Madam reply
I combine these exercises with my kegelsmart and I got the best results so far! <3
This is the best!!Even when we are in home.Thanks for sharing!!
Hi is there an at home way to test whether our pelvic floor is tight vs weak? Thank you
Thank you! Quick question: is there any advantage to continue to use the towel? I know you moved onto not having it, but can it be used as a reminder or support for improvements?
Q: PELVIC FLOOR EXERCISES, AGAINST PGAD, CAUSED ME INTENSE SEXUAL STIMULATION WAS THAT NORMAL?
Dr plz share exercise to detox the uterus and detoxifications other boday
It maybe sounds weird but I put my finger in while I’m sitting in a chair and I squeeze the muscle around my finger. Since I was young I had problems with my Blatter and when I was 21 I already lost urine when I swam. So It’s time for a change. I have a boyfriend and I don’t want to be wide down there. I have the bad luck that my muscle has always been weak. But after a week I notice some change
Works for guys too. Noticed a nice boost in let’s say more than one area. I also foam roll my inner thighs before I do this.
Dumb question, is this for females only? Because I’m male, I got confused when you exclaimed “here’s the female pelvis.”
Thank you very much. I can feel the difference. How often should I do them?
I love this one. There aren’t many really good pelvic floor workouts out there.
Please tell me will these stretches help/be beneficial for discomfort/tightness during sex?
mines is BAD i even have IC due to this. Will doing this exercises make sex less painful?
My mind is blown. I’ve been struggling with frequent urination/urge for 4 months now. I’ve had every test under the sun and was then told I have interstitial cystitis and would need medication to relieve some symptoms, but never cure it all the way. I refused to accept that because our bodies are magic and can heal themselves. I am currently meeting with a holistic nutritionist who has helped me tremendously to heal my leaky gut (something I’m convinced everyone with IC has). The more in touch with my body I became, the more I sensed my tight pelvic floor so figured id try some exercises. After ONE DAY my urgency is cut in half, and I can visualize my pelvic floor much better, which I believe really helps. I literally can’t thank you enough for this. Our bodies are wonderful and can heal themselves, with the right holistic doctors and exercise. It is definitely not easy right now, but I know it will all be worth it. THANK YOU!
Thanks so much Desiree for this amazing and very enjoyable workout! I have pelvic floor issue for more than half a year now and I hope this exercise can give me some relief. Thanks so much for the very nice work! I will keep doing it: )
I did exercise at the 4:51 minutes part, my tummy doesn’t feel anything but my legs are very sore, is that normal? Am I doing it right?
Pls I need an answer am 26 and I have this uterine prolapse and am still single can this in any way affect my future pregnancy
Dr. Bri….you are awesome!! Could you please tell me why my prolapse is so much worse after I take a shower? It gets better after I sit for a while… Of course it’s best when I wake up in the morning from sleeping all night!!
I wake up at night a few times to go to toilet. Can this exercise be used for that too?
Doing this daily now……really enjoying it and feeling the benefit! Thank you so much.
I have mild urinary incontinence n overactive bladder problem can I do this exc.can I cured it even I have go for toilet 5time a day but I feel always to pee
You explain this so gently with sensitivity and understanding. I loved how easy it was to comprehend what you were saying. Thank you!
felt good doin it…Is this good for ones with diastasis gap with 1cm not much though..
Thank you so much. This is very helpful and I’m looking forward to more direction.
I learned about workouts thanks to Unflexal Workouts workouts.
I loved it. It was so good and such a perfect slow pace to really tap into and cultivate the control of the pelvic floor and core. Wonderful. Thank you so much!
I have 1cm rectal prolapse it’s a starting stage…will this exercise will make rectal to place back??? Or I should go under surgery or any other things to do to solve this problem??? Please help me it’s big problem
Hi dr plz share the exercise for utterine fibroids and also utrus health for conceiving
Is it ok to do these exercises while having “active” hemorrhoids? Will this worsen them or help them to go away?
Perfect and beautiful workout! I don’t have pelvic issues but I enjoyed it deeply anyhow. Thank you for your workouts, they are so relaxing!
I’m 18 and my first experience with my frequent urinary is I always want to go to pee even without urine I don’t go to the doctor because of the covid 19 so I suffer from it for 3 months recently it’s not as bad as before I did everything to stop it including water therapy but my bladder is still messed up but I managed to go to hospital they test my urine and blood and the result is negative I don’t know what to do and then try to do the pelvic floor exercise I’m happy it turn out well thank you very much but I still want to know if i have OAB or just weak muscles? and how long I’m going to the exercise? thank you so much! it really me a lot! God bless you
Will this help release my ischiocavernosus and bulbospongiosus muscles if they have been semi-contracted for about 2 years?
Hi, this is helpful. Thank you. Can you recommend additional pelvic floor work for men?
Mam i follow you from 1 week everyday and its give me some relief.i have no prolapse but doc said i have bad bad pelvic tide.can i do these steps daily? Male 30 years from nepal
I don’t know how to squeeze each one individually. That all go at the sam time. I can do the vagina like kegols but that’s it.
I thought I had an UTI so I went to the doctor. They gave me medication to treat the UTI. I took medication, symptoms did not go away.
I also removed my IUD ( I thought that was causing an issue because it was closer to my expiry date for removal).
The nurse said to me, have you every heard about tight pelvic floor muscle? I have only heard about loose muscle.
( I have been lifting heavy at the gym for about 10 years now). I stated to do some research about how to loosen pelvic floor muscles, and stumbled upon this.
I have practiced this movement 3 days in a row, morning and evening and my Symptoms have disappeared ( urgent need to urinate, feeling like I wasn’t able to completely empty bladder, extreme lower back pain and tightness that’s has been bothering me for over a year).
I am going to be adding this movement and other movements from your channel morning and evening!
Sooo thankful I am now aware of what tight pelvic floor muscles will do to you body and how to fix the problem.
Thank you so much!
Melinda from Ottawa, Canada!!!
FemFusion I need a little help with this one please. I am having a hard time getting comfortable on my soft yoga block in order to relax. It’s only on my right side. I’m sure I’m resting the back of my pelvis (not low back) but it feels ‘tweaky’ almost like I am hitting a nerve or something but only only the right side. I have had trouble with my sciatic nerve before so it could be that. Looking for suggestions on how to still elevate pelvis without the ‘tweakiness’. Thank you!
Thank you so much for the best explanation of this exercise. Have subscribed.
This was smooth and absoutely feasible to follow. Thank you very much. I personally would wish for even more comments to keep my focus on the pelvic floor area (e.g. the ones about drawing the belly buttom in to the spine) to make sure I’m never pressing to the outside.
I’m going to try this because I was diagnosed with pelvic flooring disorder and I haven’t got to a physical therapist yet cuz of my crazy Insurance told doing some things at home with greatly be helpful for me thank you so so much
Please note that if you’re having your period, you might want to avoid this stretch as it is an inversion and it may not feel “right” in your body at this time of the month. However, it’s a very gentle inversion, and so for some people it’s going to feel great (even during their period). Just tune into your body and do what feels right for YOU! You can also try it off the block, or with your legs up against a wall. xoxoxo!
I had total hysterectomy with BSO. 1yr.ago. Now cystoceleand rectocele. Will legal do any help for urine rectal incontinance?
Just did this after the Gentle Morning Workout, brilliant! x
Thankyou for a lovely clear professional type verbal explanation and physical relaxing posture. Lovely that your viewers have expressed their gratitude for your demonstrations having helped them. Off to buy a yoga block. Universal love to you and your viewers, much appreciated comments. Aum Shanti Aum.
Great workout, as always.
Keep up the brilliant work!
Thank you Desiree
Is the lower front pain in the waist related to pelvic? It’s worse when I sit for long time then stand. Or try to run.
If I try do this while maintaining a normal breath I can’t keep the muscles contracted. Any suggestions?
Is it normal to feel like you are about to OG when doing this?… Sorry if it’s TMI
Love you and your helpful videos. Will these help lower back pain? Do you have a multifidus muscle strengthening video?