Exercise Your Pelvic Floor - Build Strength & Coordination
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- čas přidán 15. 06. 2024
- PDF pose chart here: www.yogabody.com/pelvic-floor...
Strong pelvic floor muscles are crucial for your health in the bathroom, the bedroom, and they can even help contribute to better posture. However, most of us have no idea where these mysterious muscles are, let alone how to train them. In this video, I’ll show you how.
Pelvic floor problems are extremely common after childbirth, in the second half of life, and are more common in people living sedentary lives. The good news is that just like your hamstring muscles or your bicep muscles, you can also train your pelvic floor muscles for strength and coordination.
There are 11 different muscles that make up your pelvic floor, some large, some tiny, and while some practices attempt to isolate specific muscles or pairs of muscles, for accessibility and quick progress, I’d encourage you to focus on engaging and lifting all of those muscles together. In this video, I’ll share with you a simple but extremely effective daily exercise - plus a breathing technique - that will help you gradually build strength and coordination in your pelvic floor. Let’s get started!
VIDEO CONTENTS
00:00 Pelvic floor
00:13 Pelvic floor problems
02:31 Pelvic floor anatomy
03:10 How to feel your pelvic floor
04:28 Breathing diaphragm vs pelvic floor diaphragm
05:19 Reverse breathing technique
05:35 Tips for practice
06:27 Pelvic floor squat walk
ANATOMY
There’s a group of muscles at the base of your pelvis called levator ani, which includes three primary muscles that make up your pelvic floor - the puborectalis, pubococcygeal, and iliococcygeal muscles. These key muscles control your urine, bowel, and ejaculation, and in women they also support the uterus. They also affect your posture. Weakness in these muscles can cause problems.
A key thing to remember is that your pelvic floor diaphragm and your breathing diaphragm have a paradoxical relationship - when you exhale you can squeeze your pelvic floor muscles much easier, when you inhale it’s much harder to squeeze those muscles. In our exercises we'll work at the bottom of the exhale, where your breathing diaphragm is relaxed and there’s more space to squeeze.
DISCLAIMER - this video is for educational purposes only. If you have major pelvic floor dysfunction, please check with your doctor before practicing any self-care routine.
EXERCISES WE'LL LEARN
1) Reverse Breathing
2) Pelvic Floor Squat Walk
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#PelvicFloorExercises #PelvicFloor #Incontinence
I teach Tai Chi to veterans. We do Qigong Dan Tian breathing. At the bottom of the breath we tighten the pelvic floor. Another benefit not mentioned in this video is when you tighten the pelvic floor at the bottom of the breath you will feel tiny muscle in your lower abdomen just above your pubic bone. You will also feel muscles in your low back engage. When the low back muscles engage they will start very low and rise like an elevator up to the mid back, tightening along the way. These lower abdomen and low to mid back muscles do not get worked often, the larger muscles take over during core work and these weaker smaller muscles can be neglected. Leading to injury and pain. I'm very glad I found this video and this subject is being addressed here. Thank you for the new exercise that I can add to my routine.
That's a fantastic addition to your routine! It's great to see how different practices complement each other. Keep up the excellent work with your Tai Chi teaching.
- YOGABODY Team
Where do you teach?
@@anismohamed1187 the V.A. in Middleburg Florida.
50% of women will experience pelvic organ prolapse at some stage of their lives and for all different reasons. We need more education about this in schools. This video Lucas would be ideal for schools as an introduction to the pelvic floor.
It's crucial to raise awareness about pelvic organ prolapse, and we appreciate your insight, Gaynor. Let's work together to spread awareness and empower more people with knowledge.
- YOGABODY Team
Bonnie Prudden, the "discoverer" of Myotherapy, or trigger point therapy, created some amazing corrective exercises that incorporated lower back health with pelvic floor exercises. So much of what we know today in muscle pain relief and exercise was pioneered by this remarkable woman. She was the researcher who recorded the fitness levels of European and U.S. students and reported her findings to President Eisenhower, which led to the President's Council of Youth Fitness. Her books go hand-in-hand with so much of our quest for well-rounded fitness, and her's is a perfect compliment to this excellent video. Lucas, you are an absolute god and such a joy to lean from. Keep up the excellent work!!!
So knowledgeable and professional. He knows more about health than most doctors. Working the pelvic area is crucial for healthy aging. Losing strength, flexibility and functional mobility in the pelvis will lead to falls, broken hips, etc.
Thank you for your kind words! We're glad you find the information valuable. Pelvic exercises indeed play a crucial role in overall health and aging well.
- YOGABODY Team
It’s a shame we don’t talk about pelvic floor in our “modern” society.
Thank you Lucas, I loved your exercise! And the explanation is always super clear, so everyone can get it.
I am myself working on elaborating pelvic floor routine for my channel, uff it’s not the easiest topic at all!
Thanks for your kind words! It's great you're addressing pelvic floor health on your channel. Best of luck with your routine!
- YOGABODY Team
No it taint the easiest
I had physical therapy after the birth of my second child. Having 2- 9 pound babies wreaked havoc on my pelvic floor. With the use of biofeedback and a specifically trained therapist, I had great success.
Thank you for sharing your experience! It's wonderful to hear that you found success with physical therapy, biofeedback, and a trained therapist after the challenges with your pelvic floor.
- YOGABODY Team
5:11 - This is logic out there, is golden!!
So glad I found your channel Lucas Ive suffered from pelvic wall problems for years but your brilliant videos are eye opening and your presentation style is incredibly friendly. Best Nigel
Glad you found the channel and that it's helping!
- YOGABODY Team
Hi Lucas. I am retired. I was getting bored with nothing much to do, then I remembered you and looked for one of your videos about ankle mobility. After performing the stretching exercises, I realized that I was waisting my time all this time 😲. Believe me when I say you spiced up my life again. I am determined not to get bored again and continue my daily routine following your instructions through your wonderful videos. Blessings to you and your family, Merry Christmas and a wonderful 2024!!!🎉
Glad you find something interesting while productive thing to do. Movement is medicine and hope you'll be able to regain that excitement with life through exercising with our videos. Merry Christmas. Appreciate the support and this comment.
This is such good information! Thank you very much.
This was so helpful and I will keep to it and experience the change..
Thank you for sharing! I have only ever done kegels, but am looking forward to trying these. I recently had surgery that will warrant these for strengthening my pelvic core!
Very simple expelation going to try it hope it is going to work
This is so interesting. I want to strengthen it. I haven’t done any intentionally. I’ve done kegels but didn’t know what I was doing.
Thank you for this video and crystal clear explanation. I will try to add this to my routine.
I do yoga exercises for my prostate and have stopped taking medication. I also do yoga for gas. I do practice mulabandha too as a part of my yoga for my prostate.
I was doing yoga to improving my pelvic floor muscles to strengthen my blader.
I appreciate your other videos too and try some of them whenever possible.
Thank you
Well explained with informative visual diagrams.
Thank you! We're glad the explanation and visuals were helpful.
- YOGABODY Team
I have done a myriad of pelvic floor work all were useful but the great the diversity adds to the benefits
Yeah i had done these exercises which you are mentioning sir Lucas but haven't ever think that this is for my pelvic floor before this video!!!!!!
Thank you for the videos! Always great information, and tools for practice. I’ve only done a little bit of pelvic floor work, so this strengthening pose will be a great one to add.
During nightly gravity poses, to emphasize wet noodle, lately I’ve been focusing on relaxing my brow, jaw/tongue, and pelvic floor, along with the muscles associated with the pose. Thinking that by also focusing on relaxing those areas, it might help my whole body soften
You're welcome!
- YOGABODY Team
Well explained . Great stuff! Matt the pilates teacher
Thanks a bunch, Matt! We're thrilled to hear you found the explanation helpful. Keep doing great work! 💪
- YOGABODY Team
I started to learn about attending to my pelvic floor in yoga, though only briefly, and in voice lessons to support my breathing. I only really started to attend more when I developed TFL pain. I'm still working out the origin but it seems to be from needing more attention to my deep core and to balancing strength around my hips. So glad you're bringing this forth!
Great to hear you're incorporating pelvic floor awareness into your routine. It can make a significant difference in core strength and balance.
- YOGABODY Team
Thanks for more quality content, Lucas! Your 21-day hip-opening challenge changed my life. I can now squat to the floor for the first time EVER. I drink a lot of water and was encouraged to perform pelvic floor exercises so that I wouldn't have to urinate so many times each night.
That's amazing to hear. It's because of your dedication to improve that helped you make full squats now. Keep it up.
I never realized the pelvic floor diaphragm and breathing diaphragm have a paradoxical relationship, but seeing the graphic it makes sense. I've done kegels before, but I'm not consistent in them, so I'm going to try these exercises. Thanks for all the great information, Lucas!
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I have not and really appreciate your videos! Super instructive and relevant!
We appreciate your positive feedback!
- YOGABODY Team
I had learnt about how to practice mula bandha when I had knee issues, it was part of my routine. Not only did it help with my knee, but it also helped with firming the stomach muscles. I didn't realise how slack my psoas muscle was until I tried some lying down. It was lying down as well as sitting. I really enjoy the way you explain the anatomy side of the pelvic floor as well as the exercises.
Thank you for your kind words and sharing your experience!
- YOGABODY Team
Thank you Lucas I’m definitely adding this to my pelvic floor maintenance routine. I was diagnosed with a level 2/3 prolapse 15 years ago and was offered the mesh surgery. So glad I didn’t go for that! I have used a Kegel machine regularly ever since which has helped enormously. Thank you for the extra advice so well explained. 😊
We're glad you found the advice helpful!
- YOGABODY Team
Hi Lucas, I started on your program a month ago and it really is working. Question: what's next?
After a hysterectomy, I did biofeedback therapy for pelvic floor strength and control (was also in a contractive state).
This is fascinating, I’ve always wanted to know more about pelvic floor exercises.
I’ve done Kegels in the past and also the ‘clock’ exercise in Pilates. But I’m not sure that’s specifically for the pelvic floor, or the lower back. I had a standard tummy tuck 2 years ago where they repaired my diastasis and pulled up the vulva/lower pelvic region back up to where it should be (when you give birth, that area moves down and towards the back instead of being up front) after that I no longer had stress incontinence and my body felt a lot better. But due to being in middle-age I would still like to include more pelvic exercises in my routine. Thank you!
Thank you for sharing your journey! It's wonderful that you've found relief and are interested in adding more pelvic exercises. Keep up the good work!
- YOGABODY Team
Great video. Free bonus: when you contract the pelvic floor you automatically switch on the transversus and multifidus. No wonder posture is greatly enhanced with pelvic floor activation.
From experience, I have discovered this to be false. If the muscles are too tight, the transverse muscles do not engage correctly. An active release therapist, a pelvic floor therapist or these videos with Lucas can help with this.
It's awesome that you've discovered what suits you best! 💪
- YOGABODY Team
Thank you so much, I have never done any pelvic floor exercises but I do feel the pelvic floor muscles weakening as I age. I have saved this video and will be practicing it. Thank you for such an easy to understand video and explanation of the pelvic floor muscles!
You're very welcome! We're glad you found the video helpful. Remember, consistency is key when practicing pelvic floor exercises.
- YOGABODY Team
@@YOGABODY.Official I tried it today! I gotta control my body when I squat walk, I seem to be swaying left and right more than Lucas! He's is very controlled!
Great job trying it out! 😊 It takes practice to control the swaying, so focus on a steady pace and engage those pelvic floor muscles. Like Lucas, practice makes perfect, and you'll get more control over time. Keep it up! 💪
- YOGABODY Team
I haven't done any kind of consistent pelvic floor work but my daughter has told me that I would benefit from it. I recently got the yogabody trapeze and need to set it up.
It's great that you're considering incorporating pelvic floor work, especially with the yogabody trapeze. Setting it up could be a fun new addition to your routine!
- YOGABODY Team
Yes ive done Kegels & they help. But these other exercises I'll try, i didnt know there were other pelvic floor exercises! This would be great for new mommies or older ladies who've recently had a hysterectomy.
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Having just come off a round of pelvic floor therapy, I think this routine will be very helpful. We do need to talk about pelvic floor health. I'm a 71 year old woman, and I learned so much from my therapist. This stuff should be common knowledge to women of all ages. Don't be afraid to talk about it!
I’ve done Kegels only.
Kegels are a good start! If you're interested in exploring more pelvic floor exercises, this video might have some helpful tips for you.
- YOGABODY Team
I’ve never really got the hang of doing Kegel exercises it very hard to know if you are doing it correctly . So I’m trying to your exercise for the 30 days .
Kegel exercises can be tricky. We're glad you're giving us a shot. Good luck on your journey!
👍🏻👍🏻
Horse stance I’d my go for pelvic and more
Thanks Lucas - I do pelvic floor exercises on the floor using the same breath movement. But with the squat I find I am squeezing my tummy muscles when I squeeze my pelvic floor - is that ok?
Good question! It's okay if you feel your tummy muscles engaging during squats, but try to focus on isolating and contracting the pelvic floor independently for optimal benefits.
- YOGABODY Team
I have never done this exercise earlier. I was not knowing about it.
It's never too late to start! I'm glad you found the information helpful.
- YOGABODY Team
Do you have anything for ankylosing spondylitis ?
Hi @PandeyArun390, so far none yet.
- YOGABODY Team
I’m having a hard time engaging my pelvic floor when standing - I can squeeze laying down - but I can’t seem to get the same sensation standing. How do I adjust or know I’m doing it right?
Engaging the pelvic floor while standing can be tricky. Focus on pulling up gently and avoid squeezing other muscles too much. It takes practice, so keep at it!
- YOGABODY Team
hih
Does strengthening the pelvic floor mussels cause constipation?
Generally, strengthening the pelvic floor should not cause constipation. However, individual responses vary, so it's always good to listen to your body and make adjustments if needed.
- YOGABODY Team
i wake less often to pee at night so my rest is better after doing pelvic exer. i am 72
That's wonderful to hear about the positive impact on your sleep! Keep up the great work with your pelvic exercises at 72!
- YOGABODY Team
Can a weak pelvic floor cause hernias?
Yes
0:20
I have a frequent urination issue
My problem is that I can not imagine that I stop urine flow or keeping gas in
I mean when I contract I feel that the only thing I contract is my balls
I need to have stron pelvic floor muscles for a better life
I need to feel that I achieved a thing in my life
To answer your question: no, I have never worked on these muscles.
No worries! It's never too late to start exploring exercises for the pelvic floor. Feel free to incorporate these tips into your routine at your own pace.
- YOGABODY Team
No
Never