5 Pelvic Floor Exercises that are MISLEADING Many Women!

These 5 ‘pelvic floor exercises for women’ are not pelvic floor exercises (Kegels) and are misinformation for women. Vaginal looseness, bladder leakage or pelvic organ prolapse will not be remedied by these so-called ‘pelvic floor exercises' despite their claims. Expert Pelvic Floor Physiotherapist Michelle from www.pelvicexercises.com.au guides you through 5 misleading 'pelvic floor exercises'. Some of these exercises are potentially dangerous for some women with pelvic floor dysfunction.
'Pelvic Floor Exercises for Women' Timestamps
0:00 Introduction
1:01 Bridge exercise
1:51 Female pelvic floor muscles
2:48 Abdominal curls
4:11 Squats
5:13 Thigh adductor squeeze
6:32 Pelvic tilts
Pelvic floor exercises for women specifically train the pelvic floor muscles. Exercises that don’t specifically target the pelvic floor muscles cannot claim to be pelvic floor exercises or Kegel exercises and will not treat pelvic floor problems such as urinary incontinence or pelvic organ prolapse.
‘Pelvic Floor Exercises' 1 - Bridge
Bridge exercise (glute or floor bridge) involves lifting and lowering the trunk while lying on the ground to strengthen the buttocks (gluteal muscles). This exercise is commonly misrepresented as a pelvic floor exercise. The bridge does not specifically strengthen the female pelvic floor muscles. The pelvic floor muscles sit inside the pelvis whereas the buttocks are positioned outside the pelvis. Pelvic floor physiotherapists encourage women to relax the buttocks during correct pelvic floor exercises.
‘Pelvic Floor Exercise’ 2 - Abdominal Curls
Abdominal curls (abdominal crunches) often cause confusion between abdominal and core exercises. Abdominal strength exercises which involve raising the head, shoulders, or both legs, primarily strengthen the six-pack muscles (rectus abdominis) muscles. Research has shown that intense abdominal curl exercises can cause downward pelvic floor movement in women with weak pelvic floor muscles. Intense abdominal curl exercises may pose a risk for worsening pelvic floor problems in women with weak pelvic floor muscles.
‘Pelvic Floor Exercise’ 3 - Squats
Deep squats with variations like wide-legged squats or weighted squats, may increase pressure downwards on a weak pelvic floor. Weighted deep squats potentially weaken the female pelvic floor muscles in women with preexisting pelvic floor dysfunction.
‘Pelvic Floor Exercise’ 4 - Thigh Adductor Squeeze
The adductor squeeze exercise involves squeezing a Pilates ball or Yoga block between the knees. This exercise strengthens the hip adductor muscles near the groin. Despite being mistakenly referred to as a pelvic floor exercise or Kegel exercise in some online videos, this exercise primarily engages the inner thigh or hip adductor muscles. Pelvic floor physiotherapists discourage inner thigh activation during targeted pelvic floor exercises for strengthening pelvic floor muscles.
‘Pelvic Floor Exercise’ 5 - Pelvic Tilt
Pelvic tilts are often misleadingly referred to as pelvic floor exercises. In reality, this is a pelvic and lower back mobility exercise. Pelvic tilts involve the hip, lower back, and some abdominal muscles and do not train or strengthen the pelvic floor muscles. These exercises will not strengthen pelvic floor muscles and are not pelvic floor exercises.
#pelvicfloorexercisesforwomen #pelvicfloorphysiotherapy #kegelexercisesforwomen
Scientific References
Barton A, Serrao C, Thompson J, Briffa K. (2015) Transabdominal ultrasound to assess pelvic floor muscle performance during abdominal curl in exercising women. Int Urogynecol J. Dec;26(12):1789-95. doi: 10.1007/s00192-015-2791-9.
Gephart, L. et al (2018). Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity. In Baylor university medical center proceedings (Vol. 31, No. 3, pp. 289-293). Taylor & Francis. DOI:10.1080/08998280.2018.1446888.
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[@michellephysio]

✨**2 Most Important Kegels for Women kzbin.info/www/bejne/bp7CZWyBfax1m9k **Daily Pelvic Floor Exercises Strength Routine kzbin.info/www/bejne/r5ezmpyFqdOta8k ✨

[@jeff420sparky8]

whose the female demonstrating? nice shoes ❤️

[@mev-dv2ss]

My pelvic floor therapist is having me do these excercises, minus the squats. No wonder im not getting better

[@dilshaddegum4938]

Always great information ❤

[@AnnaNeep-vl5kz]

Really appreciate this information Michelle! Very valuable indeed!

[@michellephysio]

@AnnaNeep-vl5kz really my sincere pleasure and privilege 🙏

[@karenprim5295]

I want to thank you Michelle for these videos! I had a full hysterectomy a year ago and found you after being so frustrated at all the symptoms I was having during recovery. I also wasn't able to get an appointment to see a therapist for months! I watched your videos and got stronger each day and alleviated issues with your help! Thank you for your generous teachings!

[@michellephysio]

@karenprim5295 Karen, its really my pleasure and a great privilege to be able to provide this information on KZbin. Thank you so much for your support. I'm really glad the information has been helpful for your wellbeing🙏🌸

[@subigland5600]

Thank you for your help, I've recently found out i have a prolapse virgina and i found your channel and a few others but I soon realised most of the others are a waste of time thanks to your time and energy.

[@michellephysio]

@subigland5600 so glad this helps you! All the best 🌸

[@wolfgames3860]

Thank you for this very helpful information!

[@michellephysio]

@wolfgames3860 my pleasure! Happy I could be of help.❤️

[@davidrenz5886]

That confirms my personal suspicions. Thank you...

[@valentinaivanova66]

Thank you, Michelle, all the information you share has been so useful for me! You have a talent to teach and to explain clearly. And also I feel that you care for people, and this is the thing that I like the most in you.(Excuse me, my english is not very good)😊

[@michellephysio]

@valentinaivanova66 you're most welcome! Thank you so much for your kind words and support! I'm so glad to know that you find the information useful. Your English is great, and your message means a lot to me. Wish you all the best!💕🙏

[@m0ezaic_goon]

Thank you for educating us !

[@michellephysio]

@m0ezaic_goon my pleasure, happy to help!❤️

[@CarlSJune2008]

So what is a good exercise tell me what??

[@mamafitnesscoaching]

Great video and education, Michelle! 👏👏 We need to bring more awareness to this topic, and show how things are actually working versus just some trendy exercise someone did online.

[@michellephysio]

@mamafitnesscoaching Thank you for your kind words! I'm glad you found the video informative and valuable. Raising awareness about pelvic floor exercises and debunking misconceptions is indeed important for promoting safe and effective practices. It's crucial to prioritize accurate information and consult qualified professionals when it comes to pelvic floor health. Keep up the great work! ❤️🌺

[@yazzykzn1438]

Excellent info. Thank you so much

[@michellephysio]

@yazzykzn1438 You are so welcome! Thank you for the lovely comment. ❤️

[@susannausai4977]

You don't say what are, good, exercises for the pelvic floor

[@christianestoll7029]

Gut zu wissen welche Übungen nicht geeignet sind.Wäre gut wenn dann gezeigt wird welche richtig sind.

[@klarafall6556]

Where are the exercises? I just saw talking...

[@user-pl8ci2js4k]

Good to know. I began pelvic floor exercises as prescribed by my physician. Unfortunately I tuned into exactly what you described as what weren’t actual working in the right area where most needed. Thanks for putting me on the right track with your clear and thorough videos.

[@michellephysio]

@user-pl8ci2js4k you're most welcome! I'm pleased to hear that you have found value in the videos. Thanks for taking the time to comment. All the best! 🙏 💖

[@purpleplatinum172]

Thank you so much!

[@eleanorhunt273]

Again, Ms Kenway, Thank you for imparting yet another subject of great benefit. Clearly, some exercises, without prior knowledge. Are unable to fully, or address, the pelvic floor muscle requirements. We urgently need.

[@michellephysio]

@eleanorhunt273 thank you Eleanor, always lovely to hear from you 🙏

[@user-pj9sf4cc4v]

Confused what should I be doing now

[@Missnicocina]

These exercises aren’t for the pelvic floor but to strengthen the other muscles around that we need for correct movements. Is it good doing them? I’m aware they aren’t specifically pelvic floor execercises but we need strong glutes and movable hips not to compensate with the lower back

[@lindavanzwol2643]

The bridge is helpfull with prolaps. When organs are prolapsed, they put constant pressure on the PF. So the PF can't relax. Without relaxing the PF , strengtening the PF is very difficult/ impossible. But yeah, it should becalled prolapse excercise. And explained why this is important.

[@michellephysio]

@lindavanzwol2643 Thank you for sharing your insight! You make an important point about the bridge exercise's relevance for prolapse. It's crucial to understand how pelvic floor relaxation impacts strengthening, especially in the context of prolapse. Thanks for taking the time to comment.💖

[@susansweetin3966]

Finding someone to guide me strengthening my pelvic floor,

[@user-vh5up9he9j]

Все не так, а где же ваши рекомендации практические?

[@Mo-gq6fn]

Thanks for giving us sensible, accurate information, really helpful

[@michellephysio]

My pleasure 🌸

[@Lileigh980]

Excellent information.

[@christinejensen7988]

Thanks to your reply to Gretchen, my question is answered regarding doing kegels with a descended prolapse. I am resuming kegels right up to my upcoming prolapse surgery even though my prolapse is descended. My prolapse is not painful so I am continuing my regular gym workouts with my personal trainer, modifying my exercises according to your prolapse safe exercise book and stopping those that are dangerous. I continue to learn from your videos. Thank You!

[@michellephysio]

@christinejensen7988 great to hear from you! Great approach to continue your Kegels up to surgery - this can only benefit along with your general strengthening. All the best for your surgery Christine! 🙏🌸

[@mariaben4753]

Thank you for your information! Do you think that these excersises could work the other way around, stop the procedure of strengthening the pelvic floor? If we are doing the correct excersises, should we stop doing the excersises you just showed in the video??? Thank you again!

[@user-zn5xy4cf4l]

ما هى التمارين الصحيحة لتقوية عضلة الحوض ورفع المهبل والرحم ؟

[@marycourtney4271]

Wow! Now I don’t know what to believe. I’ve been going to PT for pelvic floor prolapse and all of these exercises are included. It was explained to me that all muscles surrounding the pelvis need to be strengthened as they all work together. So have I wasted the past 4 months doing exercises that aren’t helping my prolapse?

[@cindyg1857]

Same here I’m so discouraged and feel so defeated 😢all this time thinking I’m doing something to help myself but actually wasn’t what a waist of money for physical therapy. If this doctor is correct I’m so thankful for her but still feel so sad.

[@varlaw]

Me too!

[@dorikocsis8329]

I think some of these exercises are great. Bridging doesn't just work the glutes. It works the hamstrings too and the pelvic floor muscles are also involved. When you're doing bridging focus on drawing your sitbones closer together, it will activate your pelvic floor more. Same with pelvic tilts. Where you put your focus matters. I agree with what she said about the crunches, it will put pressure on the pelvic floor. Try hypopressive breathing instead.

[@cyd12845]

Everything is connected, we have muscle chains and for instance foot problems can be linked to pelvic floor issues. That said, while the exercises mentioned are not specific pelvic floor exercises I suspect that they can be beneficial in rebalancing overall muscle strength. If your PT has you doing these I would assume that for your specific situation they are beneficial in some way. I would talk to them about your concerns before assuming they don't have you doing the correct exercises for your condition. I would assume in general that seeing a pelvic floor therapist in person would result in a plan that is more tailor made for your situation vs the potentially helpful information on line which by its very nature has to be more generalized.

[@NK-vc9xc]

This video is an eye opener especially important to prevent pressure on pelvic floor muscles!

[@michellephysio]

@NK-vc9xc Thank you for your comment! I'm glad to hear that you found the video to be an eye-opener. Thank you for watching and taking the time to share your thoughts. ❤️🌺

[@gardenlife7]

Hi Michelle! What's the Right way for doing squats and other mentioned exercises WITHOUT damaging your pelvic floor muscles?

[@moderngoddessyoga]

first you train your pelvic floor. then while doing those squats with weights you should exhale and hold mulabandha while squating down.

[@novadino2]

I have 3 kids, exercising every two days and still weak pelvic floor... Now i know why...

[@ivm7322]

Hi Michelle, I love your channel, could you please make a video about knee strengthening and weak pelvic floor muscles? Many women and men have issues with both groups of muscles. Please keep doing what you’re doing…it is great!❤

[@michellephysio]

@ivm7322 you are so spot on with this, amazing the number of women I've seen with acute knee injuries and then start suffering pelvic floor problems at the same time. I'll see if there's any research into this and thanks so much great suggestion!

[@Crazycatlady86]

Thank you for the important information! I have Ehlers-Danlos Syndrome and I've been worried about strengthening my pelvic floor muscles due to my mom and grandmother experiencing prolapses.

[@michellephysio]

@teeladetwiller2674 this is very proactive of you - yes hypermobility is associated with prolapse. Of strengthening, avoiding constipation & straining, managing body weight (specifically intra abdo fat) and appropriate general exercise all vital. Wishing you all the best! 🌼

[@rosamackenzie2368]

Hi Michelle, As a woman that doesnt have any pelvic floor muscle issues, but would like to keep them strong (as would like to try for a baby at some point) - is it worth doing these exercises you mention above with a pelvic floor squeeze to challenge the pelvic floor, or is just sticking to the classic pelvic floor Kegal muscles the best option? Thank you for the great info!

[@jehadalkhalaf1405]

I did bridge exercise, and I saw the difference on mine pelvic muscles

[@mofumahadisentle8724]

Thank you very much for the explanations ❤

[@michellephysio]

@mofumahadisentle8724 you're most welcome - happy to help!❤

[@karenvannieuwenhuizen4010]

Thank you, I have been doing these excercises regularly, and am so proud of my core strength. But have a prolapsed bladder now. I never knew that these excercises are not good.

[@naturegirl4074]

Thank you Michelle!!!!❤

[@michellephysio]

@naturegirl4074 my pleasure and thank YOU 🙏 💕

[@alexandrinadabija1406]

Grazie!

[@fahariaakhter4927]

Can you suggest some exercise for uterine prolapse?

[@suzanakostanjevac88]

Hvala, koje su vježbe za jačanje zdjelice?

[@user-jj2ky9iv3k]

Спасибо.

[@arunprakashselvaraj2178]

Thank you mam, This is very helpful to strong ourselves mam. Upload such videos and Best wishes for your upcoming videos mam.

[@michellephysio]

@arunprakashselvaraj2178 You're welcome! I appreciate your support, thank you so much. Stay tuned for more helpful videos. Best wishes to you too!🙏

[@arunprakashselvaraj2178]

One more doubt mam.which age person can do this exercise? and we do it these exercise as a part of our daily routine work .why l am asking this my family members are eagerly ready to do this and we are joint family ,married unmarried, college and school going persons are here so tell me clearly who do's and who don't s.'HEARTY WISHES'from my family members.

[@LionofJudah7771]

Hi Michelle. I have both a cystocele and a rectocele. Ive heard about hypopressive exercises. Are they really safe for this condition? The urologist gave me a choice between a pessary and surgery and I'm still in the process of deciding.

[@mvl6827]

I have hip arthritis. Should I do these exercises?

[@nnt4742]

Semua mengajarkan begitu..tapi nyatanya baik" saja

[@naturegirl4074]

Crunches and squats are so bad for PoP and PFT. Shame on them. Wish I knew that years ago.

[@jakiestorm]

So what are good excercises??

[@thithachnguyen8913]

She is just talked ,love to see how to ….😩!

[@Omomommm88m]

I asked the same question and saw that she pinned a comment here with a couple links.

[@user-zp7wm2fc4b]

Покажите, пожалуйста, правильные упражнения для мышц тазового дна. Спасибо.

[@lisaklancher7359]

Agree. Every talks about doing those 5. So what is solution. Frustrated 😢

[@alicepatricia2661]

She just said it at 2:27 ...

[@user-ui1lp5uy5d]

Bien, ¿Y los ejercicios correctos, cuáles son?

[@dawnkifer9712]

What an eye opener. I purchased a post hysterectomy training program from a well known youTuber& physical therapist whose program is mostly all of the things you have mentioned. I feel like ice just wasted a boatload of money.

[@michellephysio]

Hi Dawn some of the exercises are useful for example bridge and pelvic tilt (just for pelvic movement doesn’t strengthen) the squats and abdo curls avoid post hysterectomy. The main thing is that you’re aware these don’t strengthen your pelvic floor - you can only do this with dedicated Kegels. All the best for your recovery ❤️‍🩹

[@user-ge8ng5lw4q]

So what should I do? I suffer from pelvic floor prolapse. I want exercises to put it back in place

[@irenemax3574]

I recommend YOGABODY pelvic floor exercises follow along video.

[@KaraDeeTV]

Yikes, I was actually giving the ball between the legs exercise BY a PT! Also the glute raising exercise where I was to squeeze at the top and hold.

[@ibnuadem5028]

Thanks. It would be better if you make a video on exhaustive list of the right PF exercise for men and women.

[@michellephysio]

@ibnuadem5028 thanks so much for your comment. Yes I have extensive playlists on pelvic floor exercises for women (34 videos) kzbin.info/aero/PLqo18HBnle8zPU3gLkr9l49iAotngDB21 and men kzbin.info/aero/PLqo18HBnle8xcwi050hjk3AA98q-dCqFR Hope this helps, cheers

[@Private_Library2]

Wow, you answered my question! I went to KZbin because I’m curious why I’ve been having weak pelvic floor issues after doing a lot cores exercises that you mentioned. My cores look fantastic but i suddenly started to feel my pelvic floor issues. 😢 I don’t wanna choose between nice abs and strong pelvic floor

[@halmeinci3040]

Hep bildiklerimiz ve uyguladığımız egzersizler bunlar

[@er8497]

Michelle as always, you're amazing! I do have a tense PF, therefore weak, and mobility issues, neurological disease. So if you could make a video that would help PF and Mobility I would greatly appreciated it!!! ❤ Thank you for all of your wonderful videos!!! I have learned a lot from you.

[@michellephysio]

@er8497 thank you for your lovely comment. Do you mean a gentle pelvic floor stretching video? If so I've just edited one for release in the next few weeks. Let me know what you need and if this is what you're thinking🙏

[@er8497]

@@michellephysio Michelle, a gentle PF floor release would be perfect!!! Thank you so much! I am looking forward to exercising with you! Also, do you have any tips for balance, and Mobility? I believe the neurodegenerative problem I have is affecting both my frequency and mobility. Thank you❤

[@michellephysio]

@@er8497 hope you don’t mind me asking … ? Type neurological condition. No need reply should you prefer not to. Just helps me when understand…

[@er8497]

MS😔 To be honest with you, I'm finding using the elliptical and the treadmill for about 10 minutes each, to be helping me with my legs/mobility. I am taking meds in regards to the other issue it seems to be helping a bit but not enough.... I would say with both areas, I'm not where I want to be. I need more Improvement! Anything you can do to help I would be forever grateful.💝

[@annelidbetter1214]

Michelle could you incorporate pelvic floor activation with breath into these exercises? ie with the Pelvic Tilt, inhale as you tilt forward, begin to engage the PF then exhale tilt back??

[@user-xs7rk4wm6e]

Thank Michelle for explaining. Like to know more. From Curaçao 🇨🇼

[@michellephysio]

@user-xs7rk4wm6e You're very welcome! I'm delighted to have viewers from Curaçao 🇨🇼. I'll continue to provide informative content on pelvic floor exercises and women's health. If you have any specific questions or topics you'd like me to cover in future videos, please feel free to share them. Your feedback and engagement are greatly appreciated. Stay tuned for more valuable information, and thank you for watching! ❤️🌺

[@pateck22]

Es ist eine Ubung um den untere rücken - isg zone- zu stärken und lockern gleichzeiting...es stärkt die oberschenkel muskulatur. Aber keine typische übung für die beckenboden muskulatur.

[@diyas2166]

Please post exercises for hypermobile chronic si joint pain dysfunction.

[@annmartin1376]

I have this, I am doing pt exercises for lax si joint and now its like am I hurting my pelvic floor????

[@user-hk9dn9cb8x]

Умничка! Благодарю.

[@michellephysio]

@user-hk9dn9cb8x Не за что! Спасибо за прекрасный комментарий и поддержку.❤️

[@aparecidaassuncao7732]

Muito bom.

[@KiwiGran1]

Thanks for this Michelle. My physiotherapist prescribed hip raisers (bridge), with the inclusion of raising one leg in the air, for a weak muscle at the top of my thigh. I think she should have asked me whether I have issues with weak pelvic floor exercises before giving me this exercise. Ironically, my doctor has since recommended the same clinic to me for help with my bladder incontinence.

[@michellephysio]

@ KiwiGran1 great to hear from you! The hip raises single leg and double leg won’t negatively effect your pelvic floor so you can relax about this. Unfortunately some women are given hip raises to strengthen their pelvic floor muscles. Truth is hip raises don’t strengthen the pelvic floor. These happen to be one of my favourite pelvic floor friendly exercises for women & men because they don’t overload the pelvic floor. Wishing you all the best!

[@gaeandgaryd5756]

With my dysfunctional pelvic floor the bridge won’t do any harm?

[@michellephysio]

@@gaeandgaryd5756 bridge is a wonderful safe exercise even for women with pelvic floor dysfunction :)

[@lisalan4707]

如果不能這樣做，應該怎麼做？

[@marytom6668]

I can't do kegals.. I'm 81 and have been doing the bridge, etc. What can I do to stop leaking. I wear pads all day.

[@hansiparam7960]

I thought that bridge thing was to help with your thyroid problems. It is working for me in that though

[@Prathyusha0422]

Does the use of a menstrual cup cause more damage to the already existing pelvic floor pain?

[@gardenlife7]

Dear Michelle, how did you know that your pelvic floor muscles are weak and thus avoid crunching and squats?

[@ngukova]

Thank you Michelle, I wish I knew about abs crunches and plank too😔made harm 😢

[@lindagates9150]

I recently started to do wide open squats when I loaded and unloaded the laundry machines 😮that will stop 😂 thanks for the advice . I try to do critical thinking when it comes to diet advice I will add exercise to create a list . you have given me effective advice for bladder issues now I will definitely rewatch this episode to see what I need to avoid in the future. Thank you again I am glad to have someone who knows what one should avoid. I look forward to seeing you in the next one ❤🎉❤live long and prosper 🖖🧝🏼🤚🏻

[@michellephysio]

@lindagates9150 agreed stop that exercise now with wide leg squats, lunges are more preferable for pelvic floor protection. Great to hear from you as always Linda 🌸💕

[@edeneden5315]

​@@michellephysio, once again thank you for sharing your video's , have a question so how can we safely load & unload the laudary or any random heavy lifting at work ,home anywhere, if can not do lunges?

[@Petra7711]

Hello, Very interesting, thank you! But now I dont know what to do :)) and then I heard keggels arnt effective if not done right (I will check your vids on that). Would sure do good a video with general exercisez for women with weak pelvic floor. Thank you very much! 🙏💜🌺

[@michellephysio]

@petra1679 Thank you great suggestion. I'll make a video on general exercises for women with weak pelvic floor muscles.

[@lilijoy8160]

Can you explain what exercises are good for prolapse rather than only ones that aren't

[@michellephysio]

@lilijoy8160 Hi there thanks for your great question. In terms of prolapse repair & suppprt exercises for pelvic floor refer here kzbin.info/www/bejne/eZi4e6aDot5qsMksi=QKKMR7kgt-siMT0d The prolapse exercises eBook is inexpensive & outlines all the pelvic floor safe fitness and strength exercises. It’s an instant download see here www.pelvicexercises.com.au/wp-content/uploads/2015/09/Prolapse-Exercises-eBook-V1.pdf I hope this information helps you exercise with confidence & improve your pelvic prolapse support! Best wishes 🌻

[@se8969]

I do self defense classes and often had bladder leaking causing problems while running or jumping. Then i started doing pilates on top and noticed that my core was much strongervand didnt leak at all while doing self-defense. When i stop pilates for a while it started again. How is the strong core muscles related to prolapse? (I have stage 2 bladder prolapse and I am 50, post menopausel, tried 4 types of rings didnt work at all)

[@user-yl4sf1hp5x]

Большое спасибо, Мишель, за полезный разбор ложных упражнений. Это было как раз вовремя для меня 🤝👍

[@michellephysio]

@user-yl4sf1hp5x Всегда пожалуйста - рад, что смог быть полезен. ❤️

[@christinejensen7988]

What is the best position for doing my kegels with my current bladder prolapse, which does descend into the vaginal opening? Two weeks til surgery (cystocele/rectocele and incontinence [sling]), and continuing kegels and safe abdominals. I do not have any pelvic pain.

[@elvaconstanzapastor4249]

Éste ejercicio fe Pilstes, se me montó un músculo ó tendón, tardé cerca de un año con édta pesadilla dr dolor..los médicos me decian Artrosis..después de ir a Fidios..fuí a un Osteópata y me puso el SOAS EN SU SITIO❤..NÓ MAS PILATES..AHORA HAGO EJERCICIOS HIPOPRESIVOS Y LOS DOY YO❤

[@marionwilk4847]

No answer 😢

[@Alsufaac]

Thank you for sharing but it would be beneficial to actually share exercises the do strengthen the pelvic floor.

[@michellephysio]

@Alsufaac Hi there, thank you for taking the time to comment. Yes great point, you can see one of my playlists here with around 25 videos for pelvic floor exercises (Kegels) that strengthen the pelvic floor and I should have linked to this in this video, I'll do so now kzbin.info/www/bejne/oYKug2irgdCYi68 I really appreciate your feedback, most helpful for you and others seeking this information. Wishing you all the very best 🌻

[@millykulubi3657]

​@@michellephysio😊

[@ghjjkff]

Это очень хорошие упражнения! Особенно при опущении органов,если добавить дыхание животом,диафрагма будет способствовать возврату органов на свои места.

[@michellephysio]

@ghjjkff отличные моменты, спасибо за содержательный комментарий!❤️

[@quratulain7821]

Then tell us which exercise is best for weight loss i m 93kg 37 years old and i gain my weight after cyst C-section. Before operation i was 72 kg my height is 5.6

[@fanat9531]

Super ❤

[@cecilly59]

I had recently signed up for a “buff Muff” 28 day challenge to strengthen the pelvic muscles and help to fix things related to pelvic floor issues. Several of the exercises in question are part of this unfortunately, so your video comes at a good time for me since I just did the 1st day challenge routine. But I have a question about kegels…if my prolapse bulge is always in a descended position (bulging slightly out or right at the vaginal opening and yet beyond the pelvic floor muscles), is it safe to do them?

[@michellephysio]

@cecilly59 yes it is safe to do kegels regardless of the extent of the prolapse. Kegels for prolapse are most beneficial for relieving prolapse symptoms when the prolapse is mild to moderate (not extending beyond the pelvic opening). However it's still important to do Kegels regardless for pelvic floor strength. Even women planning prolapse surgery should do pelvic floor exercises. Hope this helps!

[@keechkeech]

So what these exercises are for mam.. ?the uses of these exercises?

[@innasasin2583]

and?

[@gailjones5599]

I use the Kegel8 Ultra 20 from the UK just before bed, and it has improved my level 2 prolapsed bladder. I also do kegels manually during the day because it’s important to do both.

[@paulawemyss410]

Hi Michelle I've watched many of these videos and done some of the exercises, now I'm totally confused should we just be doing kegals then? I no breathing plays a big part too, also avoiding things that make prolapse worse. Thanks for all you are doing for all us women with prolapse.

[@michellephysio]

@paulawemyss410 Hi Paula, it's really important to exercise and strengthen pelvic floor and whole body with prolapse. I'd suggest avoiding abdo curls and wide leg squats for general exercise. Just know that these other exercises won't strengthen your pelvic floor, this is where you need to be doing your Kegels for specific strenthening. I think there's a need for some updated whole body exercises for women with prolapse and I'll set about getting some content together along these lines too. All the best Paula

[@paulawemyss410]

Thank you for the reply and yes some updated content would be brilliant, thanks again and all the very best to you Michelle.

[@edeneden5315]

​@@michellephysio, Thank for sharing your video❤ Yes, it would be much appreciated, if you could present a whole body exercises for women with prolapse, so that we know how to stregthen our body without worsening the prolapse.

[@lrlr8613]

I have hypertonic pelvic floor probably caused by general hypermobility and constipation. I had PT for the PFD to learn to release/ relax and address constipation. Now I do many of the exercises you mentioned here in order to strengthen and stabilize the muscles surrounding the pelvic floor, I do believe that if these larger muscles are not strong, the smaller muscles try to take over and cause pain. I think this is the rationale of these other “experts” on you tube in terms of both tight and weak PF. Your thought?

[@michellephysio]

@lrlr8613 yes I agree with you, the pelvic stabilisers are absolutely vital along with general strength and stability in the whole body. Bridging and pelvic tilts are fantastic for the pelvic stability and mobility and I also like modified wall squats too. The problem is that many women are led to believe that doing these exercises will fix/strengthen their pelvic floor. There are a number of videos you'll see online that are called 'pelvic floor exercises' claiming to fix pelvic floor problems that acually involve no pelvic floor muscle exercises (Kegels) at all. Women do these exercises thinking they will fix their pelvic floor problems when they are not actually training their pelvic floor muscles, rather the muscles around the pelvis. Perhaps it would be useful for me to present a pelvic stability exercise video? Your thoughts? Thanks so much for your insight and raising this important issue 🙏

[@alungooivy2639]

How do you know if you have a weak pelvic floor muscles?

[@brandidowden6579]

Hi. If doing bum tightening can counteract ur pelvic floor exercises, how can we do bum exercises without that happening? I’m Trying to build a booty and work on prolapse, is this even possible? I’m just learning about prolapse and I’m getting very discouraged bc everything I do effects it 😢

[@annwilliamson5007]

I recently went to a vulvar dermatologist and she mentioned pelvic floor physical therapy could help with tearing. Any help with that?

[@michellephysio]

@annwilliamson5007 Yes, see your pelvic floor physiotherapist regarding tearing management. Management will be based on careful assessment and may depend on the location, extent, and time since it occurred.

[@user-ce2yu2dr2y]

I'm a 54 year old women and I'm seeing a physio (young man) to address hip, back and knee pain from hiking. I've been doing all of those exercises daily as prescribed for 2 months now. I recently noticed bladder pressure - finding it harder to hold my pee and leaking a little at night. I wondered if the exercises were contributing to this. Could they be? How do I ensure I am strengthening my back, hips etc whilst also looking after my pelvic floor. I feel a little embarrassed to ask my physio about this.

[@michellephysio]

@user-ce2yu2dr2y Hello there and thank you for your question, yes this is embarrassing I completely understand. I’m so sorry, unfortunately without knowing the precise details of your exercises I’m unable to determine whether or not they have the potential to increase pressure on your bladder. You may like to email me privately at [e-mail] so I can better direct your enquiry, all the best MK 🙏 💖

[@ck-cj8dq]

Help 64 years young and I have a heavy lower belly. Since child #4 it has been horrible to get rid of. Now I’m in pain when I wake up to urinate as if I was holding my urine to long but that feeling goes away. So wanted to know what are the best exercises to get rid of the fupa and exercise my pelvic muscles? HELP PLEASE 😢😢😢😢😢

[@fikilekubeka6389]

Hi Michelle, I'm from South Africa. Thank you so much for clarity, I would like to know is it safe to run when I have a weak bladder.? I'm very active I like exercising.

[@michellephysio]

@fikilekubeka6389 yes I understand your love of running 😊 Unfortunately running is a high impact exercise and this type of exercise doesn’t help the pelvic floor if it’s weak. Better exercises are cycling and brisk walking while you work on regaining pelvic floor strength. It’s very important to be exercising as we know, so choosing low impact exercises where one foot is in contact with the ground or the body supported in water or on a bike is preferable just at the moment, all the best!

[@fikilekubeka6389]

@@michellephysio thank you so much, I really appreciate your advise. I will choose suitable exercises to advance my health. May God continue to bless you...

[@muhimbuurabrian1888]

So helpful

[@michellephysio]

@muhimbuurabrian1888 Glad it was helpful! Thank you for taking the time to comment 💖

[@annmartin1376]

wat about si joint exercises for a lax si joints. are these hurting my pelvic floor? I had a hysterectomy years ago.... I currently have a si joint injury.. I want to fix it with exercise but not to hurt my pelvic floor. esp. the ball squeeze and band around legs to force close the joint..?

[@michellegonz5117]

I’m in the same boat as you. I also have damage to my S1 as well as having a weak PF. I do a lot of these exercises to help with my lower back not knowing that it’s also weakening my PF. I wonder how to fix this?

[@Gingerella72]

I've been in physical therapy to rehab a back injury the last four months, and many of the exercises here are ones I've been doing to build up core strength to help my back. But I also have pelvic floor weakness and don't want to make that worse. How can I do both?

[@michellephysio]

@Gingerella72 these exercises won't worsen your prolapse aside from the possibility of abdo curls and deep wide squats which I suspect you haven't been prescribed. I assume your Physio has prescribed deep abdo core exercises rather than abdo curls which should be fine plus bridging and pelvic tilting pose no threat to your pelvic floor. Does this help?

[@lezzimars6061]

I have rods and 8 screws from t10-L2 ira been 4 months since my surgery what are safe exercises I was told i have osteopenia and kyphosis so I have to work on my posture, regaining bone density and strengthening muscles while keeping itsafe thanks !

[@michellephysio]

@lexximar60 you’ve had extensive surgery and your rehab needs to be implemented and monitored by a physiotherapist. The type of exercises you need to do and avoid can only be determined after a thorough assessment of your body. See if you can access a physiotherapist with experience treating spinal orthopaedics to assist with your management. Best wishes for your rehabilitation 🌸

[@lezzimars6061]

@@michellephysio the physical therapist had me doing pelvic floor exercises, 🤦🏽‍♀️ well thank you for your advice and well wishes, 🙏🏻

[@gaeandgaryd5756]

Thankyou. Are there any pelvic floor strengthening moves that can be done in the pool? Any that should not be done in the pool/aqua aerobic class, eg adducter?

[@michellephysio]

@gaeandgaryd5756 the correct exercises are pelvic floor exercises or Kegels and they can be performed in the pool, best done standing. Just know that other exercises such as adductor exercises in the pool won't specifically train your pelvic floor muscles. All the best!