Top 5 Pelvic Floor Exercises
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- čas přidán 20. 06. 2024
- These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it's best to start with a little and slowly work up. Watch more pelvic exercises here: • 7 Best Pelvic Stabiliz...
The pelvic floor is a group of small muscles along the floor of the pelvis. They help support organs in the pelvis and help with stability in the hip area.
The first exercise is going to be a pelvic tilt. When done correctly, you are not using your legs to tilt at the pelvis, just your pelvic muscles.
Then you can progress to doing pelvic clocks. It’s just like it sounds by imagining you have a clock on your tummy. Then you can tilt at different angles of the clock.
The next exercise is a progressive movement, so you can start with each movement at a time. Place a ball in between your knees. Go into a pelvic tilt and squeeze the ball. If those are easy, then lift your feet to where your hips and knees are at about a 90-degree angle. Then if that’s easy, you can place your hands on the front of your thighs to also activate your hip flexors by pushing into your hands. Try to keep your tilt the whole time.
The last two exercises focus on the obturator internus muscle. It also attaches to the femur bone to help with stability. So it’s a great general hip exercise as well. Place the ball in between your knees again, and while you squeeze into the ball, push your feet outward without moving them with an isometric squeeze.
Finally, wrap a belt or strap around your ankles, and roll onto your stomach. Bend your knees so your feet are up toward the ceiling. Push out into the belt like you are pushing your feet away from each other, and at the same time tighten your core by tucking your tailbone in.
Related Videos:
7 Best Pelvic Stabilization Exercises:
• 7 Best Pelvic Stabiliz...
7 Best Pelvic Stabilization Exercises (Moderate):
• 7 Best Pelvic Stabiliz...
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Top 5 Pelvic Floor Exercises:
• Top 5 Pelvic Floor Exe...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Sport
Buy a worksheet with these Pelvic Floor Exercises here: www.askdoctorjo.com/pelvic-floor-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **czcams.com/users/askdoctorjo*
hi there, can you cover a video about neuro move exercise? thank you doctor.
Do you mean like PNF? I have some videos for that. You can find all my videos at: czcams.com/users/askdoctorjo
This was sooo awesome 💕
Is this helping vaginismus?
It's not specifically for that.
I’ve been through pelvic floor PT, and this video shows more in 10 minutes than I learned in 6 months of therapy. Thanks!
You're welcome!
Did it help u
ok
Right! I've done PT over the years and I haven't seen any of this.
Did it really help?
In my mid-seventies and everytime I get a new ache or an old one shows up again I know to come to your channel for calmly presented, clearly explained effective exercises to address the issue. You've helped me through aging more than you know - thank you for this resource and your delightful personality.
You're welcome, and thanks! I'm glad my videos have helped. 😁
I am 15 and have an overactive bladder. Its so fustrating I feel like am 50 so I hope this exercise helps. Thank you
You're welcome.
U r not alone i'm 20
Hey buddy im 28, same thing. I pee like 30 times a day. Just a little bit right? Never goes away. just had a camera shoved up you know where right into my bladder. Nothing there. Doctor prescribed me with PT for a week pelvic floor. Hopefully these help man i know its hard. Just have to work on it.
They should help!
Not alone m 19
I am 6 months postpartum tomorrow but today I felt a sudden pelvic/ waist ache , these exercises brought me immediate relief. Thank you! ❤
You're welcome!
This is awesome. Thank you. I"m 76 and been diagnosed with IC. I think this will not only help with pelvic pain, but give me exercise I need!! I had back surgery years ago and know I needed a lower back exercise again so I can walk easier. I know this will help that too. Thank you.
You're welcome.
I like your style. You get right into the program without any hem hawing, Thanks for the excellent mini-class!
Thanks, and you're welcome!
What’s hem hawing?
Seriously, its a refreshment from all the fluff you find in most videos, intro, branding. Like/sub blah blah blah. 20min vids with 3/4min of content are a thing. Looks like everyone took a page right out of how television works
Yes straight to the point I'm married with 4 kids and work!
I’ve been struggling after a procedure with pelvic discomfort for the past two weeks, and after some searching I remembered that this video was the one I used last time that really made a difference. I could feel a little more balance after only the first 10 minutes today. Thank you SO MUCH. Subscribed!
You're welcome, and thanks!
Did you get results?
Just I have seen this video,Thanks a lot,ma'ma.
Thank you for providing such excellent support to everyone. I've really benefited from this personally and wanted to say thank you with more than just words. I'm glad people like you exist!
You're welcome, and thank you for your support! I'm glad my videos have helped.
I love how verbally articulate your explanations are. Thanks!
Thanks, and you're welcome!
I agree. Well explained
Wonderful doctor Jo! You are so amazing that there are always solutions for any body pain. Thank you!!! ❤️
Thanks, and you're welcome!
These definitely helped, had an unstable pelvis from multiple skateboard injuries for a while. I went a little to hard so watch it but my body was definitely digging it!!
Glad they helped.
Thank you from Australia. That was more in 10 minutes than I could have asked for. The daily routine here I come.
You're welcome.
I was just teaching the pelvic clock yesterday. Love that movement.
Great, isn't it!? YO AND VAGINIA 🌸
Thank you Dr Jo!!! Please consider more exercises to help with my 70 year old pelvic floor muscles . I can use all the help I can get! You videos are amazing!!❤️💫
You're welcome, and thanks!
@@AskDoctorJo hi thank you for your exercises. I also am older and finding I need way more pelvic floor exercise than before. Any tips are so welcome!!
Hi I lost the page you sent me
To buy for pelvic floor exercises.
Dr. Jo, you're God sent! I get Sciatica nerve pain now and then. And doing those typical hip thrusts could worsen ny nerve pinch. I kid you not I've never come across these exercises and they're actually engaging my pelvic floor muscles and giving me relief from my Sciatica nerve pinch too! Please don't stop the good work!
I'm glad they are helping!
Excellent video! That’s the clearest exercise for isolating the obturator internus I’ve come across. Thanks a million!
Thanks, and you're welcome!
Nicr
Subscriber here! I purchased the worksheet. I also wanted to thank you for accessible videos. My husband had great difficulty with peripheral edema from cancer at the end of his life and your site was one of 2 that actually helped me be able to care for him.
You're welcome. I'm glad to hear my videos helped.
Just did the lifted ball squeeze and when I was done I started laughing from the instant relief, god bless you Doctor Jo !
Glad it helped!
Amazing! Thank you. I started having almost total control after doing these only one day-for a problem I’ve had for years! I will burn these into my brain!
You're welcome.
Hey Sue! Did it work? If it fid, how long did it take?
@@amina8048jogging for 30 minutes a day or every other day also helped me back during lockdown. After a week I went from going every hour to every 3 hours or so like a normal person.
Your videos saved my life
I will give these a try , I had partial hysterectomy last September 2020 and am having so much hip , leg and back pain so thank you for this video I will give it a go 😀
You're welcome. I hope they help.
thank you for helping people like me to get well and feel better.
You’re welcome.
Hi DoctorJo, Do you have demonstrations on techniques for relaxing the pelvic floor muscles? A demo of this would be very helpful for those with pelvic floor muscle tightness r/t issues like Levator Ani Syndrome, Vulvodynia, etc.
Thank you for what you do!
Love your videos! 😊
Thank you! So very helpful!!
I’m a super overactive 58 year old. I was getting annoyed wanting to get right back into everything but I quickly realize that my center is just weak. Went back to basics starting with your video. Very helpful thank you so much.
You're welcome!
Awesome content, clear explanation, and overall info! Tried each one and felt immediate engagement of muscles I didnt know were so important, but feel directly connected to the areas that need work. Thank you so much Dr Jo for sharing this with us! ❤️ Subscribed for sure!❤️
Thanks, and you're welcome!
this name meet in india
Thank you for this video I did exercise before my radical hysterectomy and I know it did help a lot. I had a good recovery without worrying about prolapse. Now 4months later I still do every morning or anytime of the day.
You're welcome.
Thank you so much for your calm, precise descriptions of the pelvic floor exercises! The girls at my PT center are so cavalier about showing how these exercises work that I really am thinking I would be better off just watching videos on CZcams and taking my instruction from all you wonderful Online instructors. Happy 2024, everyone!
You're welcome.
Thank you! Very clear instruction. 💕
You're welcome.
these immediately helped to relieve my pain. thank you so much Dr. Jo.
You're welcome.
What kind of pain? Because I have some pain too. And I wonder if we have the same
i was doing the ball one and i was just scrolling through tiktok and stuff and i suddenly started to feel my groin/pelvis burn a little bit, awesome video
Hi! I'm 18 and diagnosed with Hashimoto's (that I probably got because of my ed). I have trouble losing that lower belly fat, no matter what I do it always stays so I'm gonna try these cause I have a feeling I finally found the perfect video! I also have kyphosis and I thinks that's why I can never feel the burn in my lower abdomen because of the bigger lordosis of the spine but I hope it's gonna work with my current diet + bodyweight exercises + hiit 3 times per week
I can’t wait to try these I’m 7 weeks post-op and just by looking at this clip I began to feel pain lol my brain playing tricks on me. But I will try these in hopes it will help in my recovery 🙏🏻 Thank you!
You're welcome!
Did it help?
@@littlechocolateoxox yes it definitely did
I have endometriosis plus my pelvic floor muscles are very very tight I'm about to take classes like this to relax them so I'm seeing what I'm about to have to do and imma practice beforehand 😁 thanks!
Great demos! I'm gonna get me a ball!!
Hi Dr. Jo... liked the different way of explaining these exercises and adding the core! I find it also very functional! YO AND VAGINIA 🌸
This will surely help with my scoliosis, i feel extreme weakness in these areas
I have lordosis
This ER RN loves this! Subbed will be sharing with my friends, family and patients.
Thanks!
I’m getting ready for a vaginal surgery and the surgeons wanted me to go to a PT office and I’ve not had luck with get a callback from any clinics! You’re getting me part way where I need to be and I appreciate it!!!
Good luck with your surgery.
I've had prolapse surgery, I did the reconstruction, sadly I'm having issues with me and hubby. My uro gyny wanted me to go to therapy. My medical history is so long, also a long list of Dr's. I just did my 1st exercise with you, I am so excited to tell my dr. Sending an email Monday am.😊
Omg she's Angel for me I didn't know till now how to do but she explained it sooo damn epic that I literally did in just 2min ,omg it's unbelievable ❤️love you so much for making this❤️
Appreciate good progressive exercise with good technique. Thanks.
You're welcome.
I'm so glad your vid came up. I need these exercises so much, thank you Dr. Jo
You're welcome.
I wish I'd been given these super clear instructions years ago!
Really good work out tonight thanks!!!!
Thanks, and you're welcome!
Thanks so much for making the time in relaying this important information for all of us who suffers from weakened pelvic floor. I do have questions though. Are these safe for someone who has diastasis recti?
Thank you so much for your generosity of sharing your helpful knowledge Dr Jo
Blessings
You're welcome.
Thank you dr Jo for answering question quickly .
You're welcome.
I love your content! I love your tone and kindness as you explain the exercises. Your exercises have helped me with lower back pain, neck pain and I'm watching this in preparation for my upcoming hysterectomy.
Thanks!
Is there a different way to do the final exercise? I’m 6 weeks post total bilateral hysterectomy and oophorectomy so I can’t lie on my stomach yet. Thank you for the great exercises. Best wishes xxx
very grateful to you for this support addressing a woman's health issue - THANK YOU
You're welcome.
You are a wonderful blessing from God almighty!!!
Thank you so much for this video. Can't wait to start exercising and seeing the difference
You're welcome.
Did it help?
Did it help
These exercises are wicked!!! Terrific, no BS, straight to the point. Thanks
You're welcome.
I just recently had a hysterectomy and an oophorectomy. Since I was 13 I battled stage 4 endometriosis and had weak pelvic floor muscles. I’m 26 now and found out via IVF and after 8 years of trying to conceive before my surgery that I can never have a baby because calcium was layered on the inside of my uterus. It’s a miracle I haven’t died from an accident when I became paralyzed from the waist down or when I had blackouts, but I look forward to physical therapy. Practicing some of the exercises in hopes of functioning better without the scar tissue pain.
This is late but have had some similar things happen to me and I wanted to send support ❤️ you’re amazing and you got this!!
This channel deserves more likes and subscribers! I had the pain for 2 days now thank you for thisss!!
Thanks, and you're welcome!
My doctor said I needed to look up stuff like this cause my uterus is expanding at 16 weeks pregnant. Hopefully this helps. ❤️
Pls chk femfusion, dr.bri videos. Helps a lot
I'm so happy to have found your channel! Many years (20y) ago I shattered my pelvis is 5 spots. We have 3 children but since the pelvis injury, I had my daughter (full term/no delivery complications) - however now in my mid 40s I've had a mid-ureteral sling procedure (incontinence/OAB). No doctors have given me any other Pelvic exercises to do expect Kegels. Which I dislike! But THANK YOU for posting these amazing videos. My daughter in law is experience some issues in her 3rd trimester (3rd pregnancy) I'll be sure to share the video with her :) Take Care
You're welcome, and thanks for sharing!
I had similar problems.Thanks Dr.
Thank you so much DoctorJo, this is really helpful.
You're welcome.
very good video. explaining how to do the floor pelvic exercises.
This really worked for me and it was fast!!! Thank you!!!
You're welcome!
Great video. I appreciate the knowledge shared! New subscriber 🙌🏾🙌🏾
Thanks!
Love the ball trick!
Thank you so much for putting this up , you are helping us who have a problem in that area❤ ❤
You're welcome.
Everyone in my family has that dinosaur t-shirt! Love it! And thank you for sharing these exercises. :)
You're welcome!
Thanks mem
Already! So I am going to do this 12 minutes daily for 90 days to help eliminate urinary stress incontinence and build pelvic floor muscles 💃🏾
Did it work pls tell me
What do you mean about eliminate utinary stress? Does it hurt when ure peeing? And also hurt when youre not peeing.
How did it go? @earthly color brown
Any updates?
@@linditafetisi3225 It means leakage of urine when bladder becomes full upon sneezing and coughing.
I had a vertical abdominal cut for surgery to remove a giant tumor over 15 years ago. I work out a lot but right side of my abdominals have always been weak and tight in groin area. After just doing the first 3 exercises just once my groin is no longer tight and I can feel my pelvis and hip are aligned again. I went to a PT for awhile but could never fix this. THANKS DR JO!!!!!
You're welcome!
I was in debilitating pain from PFS and my groin area was ON FIRE DAILY. My best suggestion is *START SITTING ON THE FLOOR FIRST THING IN THE MORNING* maintain good posture and sit on the floor from now on: the more the better.
Thank god for u...needed this...I run and jogging and its hard...thank u for this
You're welcome!
Thank you 😊 could feel this working for me and definitely doing something!
You're welcome.
I don’t know if it’s a coincidence or not but I found this video as I’ve been suffering with pelvic floor issues since I’ve had 2 c-sections in almost a year- 8yrs ago- I tried the simple clock move 12-6 last night and almost instantly felt a difference. I think I have lower back pain and a hip issue that is linked to the pelvic floor issues. I will definitely keep doing this as feels better almost immediately. Thank you for sharing. Your video is great!
You're welcome, and thanks!
Fabulous Dr. Joe, thank you for this video, you make us all feel and be our best.
Thanks, and you’re welcome!
I love the socks! So cute🥰 also great video and thank you soo much!
Thanks, and you're welcome!
Thanks- great video, as usual. :-)
You're welcome, and thanks!
Thanks dr. Instant relief i was suffering leakage while coughing and got frustrated dr. Recommeded for pelvic muscle exercise just search in yt and seen ur video 1st in 10mins i did this and got instant relief thankyou May Allah bless you happiness
You're welcome. I'm glad it helped.
Thank you! Thank you! This was so easy to understand and follow along with.
You're welcome!
For the exercise where you have the ball and you're pushing your feet out on the floor.... Is it ok if you slightly lift your hips up? I have a hard time telling if I'm pushing out on my feet and I feel like when I lift my hip slightly it allows more weight on the feet which makes it easier to do the push-out. ?? Thank you very much.
I really enjoy your channel. I use quite a few of your videos as getting older takes it's toll. I have been doing the Pelvic Floor Exercises, but recently found a website that sells an apparatus for doing pelvic floor clocks. Is there any advantage to using it? Does it works faster than doing them on your own? Or is there any difference at all? Thanks for all these amazing videos. I love them.
Thanks, and you're welcome. I'm not sure. I have never tried one. I guess it depends on what it is suppose to do.
Thanks from India 🇮🇳.....I was suffering and now I had started doing this exercise and soon I will have good results
You're welcome.
Wow, I have been doing these exercises every day for one week and they have helped me so much. Thank you!!!🙏
You're welcome! I'm glad they are helping.
Your hip exercises have helped me so much that I can't wait to see how much these help. Thank you for giving differentt levels of difficulty.
You're welcome.
Did it help?
Great exercise. I’m expecting baby number 4 and have pelvic organ prolapse from my previous birth. Have you ever seen POP healed by exercise? Thanks!
THANK YOU…I feel better already!
You’re welcome!
Thanks a lot. Very effective pelvic strengthening workout
You’re welcome.
Question! I love these exercises, which are new to me despite all the pelvic floor PT I’ve done pre- and post-surgery, but I have a big question: are you supposed to pull up and in (doing a kegel, in other words) when doing these various exercises? Many thanks!
no.
Your exercises are blessing. Thank you so much ❤️
You're welcome!
What did the exercises do to you?
@@angelosantos7061 they help you so much to relief pain. Maybe you haven't tried yet
@@MuhammadAli-ti4wd you had prostatitis?
@@lalboihangsing1187 no i hadn't. I was feeling a bit pain in my prostate but this exercise gave me relief eventually. I was not diagnosed with prostitis
Ngl, I've been feeling pain in my hips and lower body for so long this is so helpful thank you 😊
You're welcome.
My pelvic floor activated on doing this first time!! Thank you.. I hope you get rdwarded for your good deeds
You're welcome. Glad it's helping.
Thanks for this video Dr Jo.
Very helpful for me, these are better than a lot of what I've been doing. Really feels like I'm getting to the core of my issues. No pun intended!
Really loved your shoulder strengthening with resistance band exercises also.
Thanks again
X
You're welcome!
I wish you were my doctor, you seem so kind!
Thanks 😁
Thankyou so much...so clear and well explained!!
You're welcome, and thanks!
Thank you ! My pelvic floor sucks after having a c section ! I walk bent over half the time because I didnt let myself heal for long enough and now I’m paying for it.
How long did you take rest after c section?
i immeditately noticed a difference after the first excercise. going to return to this video everyday! thank you🥰
You're welcome.
Hey what was ur symptoms? R u ok now
Thank you for this video.
I recently (4 weeks ago) had spinal fusion of L4-5.
I’m recovering well and have all these newer or intensive OAB or stress in continence that I don’t believe are associated with my spine issues.
Are there ways to start simply to modify this for my still healing back?
(Ps I have made necessary diet changes, do not let myself get constipated, am very active (walks and stairs) and timed washroom breaks and bladder emptying)
Thanks for explaining these movements.
You're welcome.
That is so helpful, thank you! God bless your heart ♥️ 🙏
You're welcome!
wow man, made my life...
nice one, subscribed...keep'em comin...
Thanks, will do!
Hi Dr. I have MS and now have no control over my urine flow. I’m hoping these exercises will help me gain some control back. If you have any additional suggestions I welcome them.
Any update ?
Thanks for posting these exercises. They will surely help my newly pregnant client.
You're welcome.
I’ve been lopsided for over a year and my gait is getting worse, especially as my garden slopes! I’m inspired by Dr Jo’s delivery and will do these pelvic floor exercises religiously, starting today, 28th May ‘23!🤗
I hope they help!
Any updates!