Physical Therapist Pelvic Floor Exercises for Beginners

[@catherinemclean1786]

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 place- this 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

[@michellephysio]

My pleasure Catherine, sometimes we just need to hear the right words to help get the message across - it's tricky to explain and understand. So glad you've had that light bulb moment - I remember having mine too!

[@judysbakeryandtestkitchen1654]

@@michellephysio Michelle, I’ve come back to tell you the same thing!!! I was squeezing the wrong muscles. Telling someone to “pretend to stop the urine flow” is NOT enough for some of us. Your telling us to LIFT is the key. Awhile back, I was doing kegels while laying down and putting in my eye drops. You said it would be better to do it while sitting. I switched my routine, and now I do the kegels sitting up. I feel them so much better. The rolled up towel seems to be too much . For me right now. I’m sitting on a firm chair. Strong floor muscles impact urine and fecal incontinence. I’m having both. They also help balance! You have improved my life. I’m just a bit confused. We aren’t supposed to squeeze the buttocks?

[@janiebobanie72]

You explain this so gently with sensitivity and understanding. I loved how easy it was to comprehend what you were saying. Thank you!

[@monikawest1082]

Girl I🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾this video should be given to every woman after childbirth this essential to retraining those muscle that has been stretched or weakened due to pregnancy....how has this not went viral

[@lisad.1681]

Thank you so much for posting this incredibly helpful video! I've been battling low back pain for almost 5 years and have done physical therapy at 2 different "clinics", had numerous epidurals and injections, nerve ablation, etc, none of which resulted in any significant relief. I started physical therapy about 2 weeks ago at a "clinic" I'd never tried before. During my first visit, they said my back is very unstable because my core is weak. They explained the importance of engaging my core while doing the strengthening exercises. In the last 5 years, not even one doctor or physical therapist ever mentioned that! That explains why therapy never helped in the past. Getting the pelvic floor muscles to engage has been challenging, but it's getting a little bit easier every day. I watched your video to confirm I'm doing it correctly, which I am. The physical therapist I'm going to is excellent, but I must say that your explanation of how to engage the pelvic floor muscles is MUCH easier to understand than her explanation was. For the first time in 5 years, I finally feel like I'm headed in the right direction!

[@matthewjoseph7671]

EXCELLENT Intro to Pelvic Floor Physiotherapy. All KUDOS to Michelle Kenway - You have a REAL KNACK for explaining something as "complicated" as activating Pelvic Floor Muscles. God Bless You Michelle....Wishing You well :-)

[@CuriosityRover77]

Kudos to you for explaining that it's technically 3 areas. When you "stop the stream of urine" to find it, I ONLY feel the front and thought feeling the rest was wrong. For some reason this is the first time I'm hearing the 3 openings part.

[@WouldbeRenaissanceLady6926]

Hardest part is breathing (I stop🙄) and not pulling a weird face! For women post-menopausal, this is absolutely essential and invaluable exercise. Many of my friends have had prolapse issues, like me. Thank you.😁👍

[@michellephysio]

@Gilly my pleasure , thank you so much for commenting, and lovely to hear from you again. All the best to you! 🙏

[@jojojacques810]

Same lol and trying to isolate without engaging the tummy and buttocks 🤦‍♀️

[@svetlanas864]

Thank you very much for explaining thoroughly and calmly. Your help is very much appreciated. Would you advice. any additional videos to watch to strengthen the pelvic floor muscles thanks in advance.🙏❤️

[@DEKAYOGA1208]

So funny when you're watching, look like nothing happening from outside, but actually we are using a lot of muscles here!!

[@BumpandBeyond]

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.

[@michellephysio]

Thanks Vicky, glad you like this

[@cassiekay8633]

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

[@michellephysio]

Agrees it's challenging isn't it, I hope this video helps kzbin.info/www/bejne/Zoa3m4avltxle9U

[@jamesseo7637]

Great explanation with nice and gentle voice tone which is paramount for patients!!! ;)

[@HeatherBDentureDiVa]

I'm just saying it being a woman is freaking hard!!!! I've had two c-sections and a bunch of autoimmune diseases and my pelvic floor has been more painful lately than ever before. And I got to keep remembering to do my kegels because that helps dramatically

[@muoimuoifernandez2122]

Thank you for your explanation, it still a long way to practice without instruction and practice.

[@Dustyy24]

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 :)

[@tarotwiser]

Thank you so much for the best explanation of this exercise. Have subscribed.

[@marthasanchez4711]

So helpful! Very detailed instructions! Thank you. I’m recovering from an acute pelvic issue

[@gretchencovino9944]

Helpful. 6 week wait list for the PT for these. Want to see more.

[@michellephysio]

Hi Gretchen, here's the series playlist that may help you - just choose from the video that you need kzbin.info/www/bejne/rYOumaecl697mtE all the best for your management

[@emy4808]

i’ve been diagnosed with vaginismus bc of the r@pe that happened to me. this is so difficult to live with especially being in a relationship. i hope this helps & hope my dilators help as well, thanks for the video 💕

[@ceciliaalmanza8594]

Wow ! You did amazing explaining and I just realized how much help I truly need I struggled feeling in need to get my muscles stronger

[@Kelsie_backup]

This is so hard! I kept finding myself using my stomach muscles&holding my breath without even purposely trying to do so. I am going to do this daily&see how it goes. How often do we did this daily?....&thank you very much for this video, it is very helpful!

[@michellephysio]

Hey Kelli start with the duration you can comfortably manage eg 3 seconds try to do this 6-8 times in a row and you would repeat this 2-3 times daily. This video should help you too kzbin.info/www/bejne/jpusnpaiiJ58mKs cheers

[@Echo-o-o]

You are a talented, focused instructor. I can visualize, isolate, and activate these muscles now. Thank you!

[@theamorgan3338]

I very much appreciate your videos. As a Stott Pilates instructor of 18 years and a Physical Therapist Aide, I like your approach and accessibility with with personal yet clinical teaching. I am happy to have found you!

[@victoriarose5753]

thank you ! the hospital never taught me to do kegels after giving birth or even told me i needed to them. im 23 an i pee when i cough its so embarrassing an now i realized ive been doing the kegels wrong

[@milkrock.]

Hi, will this help correct retroverted/tipped uterus? Thank you for this video. I love how gentle your voice is, and clear instructions - new subscriber!

[@SaraMichaels]

This was explained perfectly- thank you so much!

[@neetuhanda777]

Feels relief after doing it

[@the_notorious_bas]

Interesting. You're very well in explaining things, thank you.

[@michellephysio]

My pleasure Virt

[@ataylorsews]

Great explanations! Thanks for the pelvic bone model which helped too. And the towel! Much appreciated.

[@healthyfreesoul]

Excellent video, will help people gain strength and not waste time!

[@michellephysio]

My pleasure indeed and thank you 🙏 for your support, Lisa! 💓

[@halimaadam6262]

Thanks v.much as I need to strength my pelvis muscles it was very helpful

[@michellephysio]

So glad to help Halima!

[@erika4632]

I just found out I have pelvic floor dysfunction so I'm trying to be pro active , thank you for the video

[@jh9912]

Could you please put together some more kegel workouts? Maybe a good mix of short and long holds. I do all your workouts weekly, but I am looking for more workouts like these but they are hard to find.

[@GeshTorres]

Thanks! What a relief...i was going back and forth to the comfort room just this afternoon. Then by watching ur video was a relief..i will be practicng this. Thank you!

[@michellephysio]

@Gesh Torres Wonderful news! Thank you, it makes my day to read this. All the best! 🙏 ❤️

[@katrinawalton6301]

Hi Michelle, great video on kegel exercise. I had a total hysterectomy 7 days ago, abdominal surgery. Is it safe to start kegel exercise lying down, now I am home

[@satyendrasinghbhadauriya594]

#Michellekenway I am from India 🙏 Thank you so much for adding a Hindi subtitle to the caption!You teach very beautiful and proper way to exercise.Warm greetings to you from me and India!

[@michellephysio]

@Satyendra Singh Bhadauriya great to hear India! My pleasure to help. So glad you find it useful. Thanks so much for your lovely comment. All the best! 🙏 💖

[@satyendrasinghbhadauriya594]

@@michellephysio warm welcome to you.infinite love for you. Special greetings from my side and from India.

[@theresaferry3484]

Can you tell my what brand of exercise or yoga ball that you use in your video? I was referred to you from a wonderful lady who told me to look you up for pelvic floor exercises and I am so happy that I did. Just starting out. I really hope that they are going to help me. Thank you!

[@JaguerRhye]

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!

[@michellephysio]

The key is to learn to relax your pelvic floor muscles - use this video to learn to relax them kzbin.info/www/bejne/d6bGkmtuqdKIq5o and this video will help you empty your bowels as you relax your pelvic floor kzbin.info/www/bejne/h3XOamaZq790q80 all the best!

[@JaguerRhye]

@@michellephysio OK, thank you. Yes, I think I have seen those videos before. I may watch them again.

[@rovenkyle3018]

Hi is this applicable for people who have Vaginismus? ( I’m girl and I’m really need help thank you ) (sorry for my english)

[@hmpp2537]

Thank you for creating this video. Very helpful

[@geraldkurkjian2922]

Any hints on involuntary abdominal guarding pls. Thx

[@annhopy2220]

This is great, very understandable, thank you. I have heard that rebounding can help with this also, what is your take on it? Have a great day.

[@sophiasaleh1705]

Thank you so much. I will definitely try to do this,

[@beatpirate8]

Such good visual

[@rochellewaldenberg1325]

because of your way,I am doing it,,I think,,thank you!

[@terrydurward4664]

Thanks for the very good info. I appreciate this much.

[@NoorNoor-lh2hq]

Hi ma'am i appreciate your work and wants to thank you for this wonderful work but i request you to add the english subtitles in the video because it's very difficult to understand due to different Accent

[@michellephysio]

Yes of course I will do this today for you, thanks so much for your comment! This one does have translations already if this helps you while you're waiting.

[@shesverystrong]

Excellent video - thank you!

[@caitrionayoung3469]

Hi Michelle You are an inspiration. I have been attending a pelvic physiologist for 7 months now and was doing the exercises completely wrongly. I was so frustrated and depressed until I came upon your videos. I have purchased the Inside Out book and video. A question - when doing strength training, should I ever lay my back flat on the floor or should the curve in my spine always remain. I feel that I am pressing down on my pelvis when flattening my back to the floor.

[@humbles19]

Thanks for explaining it so well

[@triarb5790]

The first time I've actually truly understood this exercise and I'm 59! Anything I should do differently having already had a prolapse and a dreaded tvt sling?

[@naraandjadasmommy8100]

Great Overview! Thank you!

[@martywilsonlife]

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?

[@michellephysio]

Yes definitely Marty, it's great for feedback!

[@aidab7542]

Is the urethra squeezing the same as kegals, or intermittently stopping the flow while urinating? Thank you! 🙏🏻

[@susannanicole1703]

thank you! I love this but how many in a sitting and how many times a day?

[@carmenross1077]

Exactly what I need thank you

[@faviolamartinezsewdigitizing]

Michelle, I've been doing some research about the Innovo and the Elitone stimulating therapy. What is your opinion about them?

[@michellephysio]

@Faviola Martinez Sewing, Digitizing, Learning I really prefer not to comment on individual products. What I can say is that estim devices for the pelvic floor muscles can be helpful in situations when the woman is unable to voluntarily contract and relax the pelvic floor with regular exercises. The woman is usually taught to try to activate the muscles with the estim device and then progress to doing exercises without the use of the device. I don't see benefit of using estim when the woman is able to voluntarily contract the pelvic floor so it's really a device appropriate for some women with very weak pelvic floor muscles. I hope this info helps 🙏

[@faviolamartinezsewdigitizing]

@@michellephysio thank you so much for your thoughts!

[@BrazenFinesse]

Thank you for explaining

[@patdarico9660]

Can this condition affect my Piriformis muscle?

[@user-op4vg9dy1o]

Will this help with peripheral neuropathy that causes the leaks?

[@marianhaji791]

Ur explain is very nice and understand. Thank u. Ilove u

[@michellephysio]

My pleasure Marian

[@reverendministerlady]

So my muscles during this exercise were all functioning fino. (Previous Kegel exerciser) though my problem is pelvic pain. My uterus is in pain unless I’m laying flat and I can’t have a life like that. I’m starting physiotherapy and I’m afraid it’s going to be a waste of time in decreasing my pain 😢 Any suggestions? I liked how simple you explain things 🎉

[@michellephysio]

@Reverend Medlin-Givens I I’m glad the exercises were easy to understand. I think it’s great you’re starting Physiotherapy. Your Physio will be able to make an assessment about what is causing your pain and treat you accordingly. Sometimes pelvic floor exercises can make pelvic pain worse if the pelvic floor muscles are tight. Your physio will be able to assess you for this problem too.

[@bbjonas4233]

Hi is there an at home way to test whether one's pelvic floor is tight vs weak? Thank you

[@michellephysio]

Good question BB as they can both have overlapping signs and symptoms. Pelvic ache or pain is often associated with pelvic floor tightness and the pelvic floor might ache after trying to do pelvic floor exercises. The best way to know is through a vaginal examination to feel whether the pelvic floor muscles are tight or loose

[@carlywallacepelvichealthph5730]

Great video and explanations!

[@michellephysio]

So glad to read this Carly - thank you for taking the time to comment. I hope this helps you 🙏❤️

[@celya8483]

Should your stomach also move while doing this? And should you be breathing while you’re doing the levels or holding your breath? I feel like I’m not going them correctly

[@barbbrazes869]

Very good! Thanks!

[@koala5505]

I appreciate how you explain it so gently. However I really can’t contract for more than 1- 2sec before it drops again and I’ve been practicing for over a week. Any suggestions?

[@michellephysio]

Hi there, this is actually quite normal for some beginners so don't be hard on yourself. Just do your exercises gently at the moment and find the best position that works for you, this can vary from lying down, sitting to standing. The main thing is to keep practicing, then one day you'll notice that you can start to hold the exercise longer, this can actually take some time ie a couple of months so try to be patient if you can - it will happen, it's a matter of perserverence, good luck!

[@ivankakitoravska6814]

@@michellephysio Can I make this exercises if I have prolapse stage 3

[@judytryggeseth127]

How does doing plates work with prolapse. Is it good for it, or does it counteract the kegel exercises?

[@jojojacques810]

Hi Michelle. How often should you do this exercise and how many squeezes and sets of squeezes please? Thank you

[@Dr_No]

Cleveland Clinic recommendations: Start with five Kegels that you hold for three seconds each twice a day. Slowly increase these numbers as you gain strength and endurance. Ideally, you’ll work up to holding your Kegels for five seconds, then relaxing your muscles for five seconds. Repeat this up to 10 times, at least two or three times per day.

[@justmisde4701]

Thank you so helpful

[@marcellainc.3446]

Thank you that's just what I been needing.

[@queenputi7949]

How long do I have to do this before I see results?

[@Maximum_profit]

Love your voice

[@michellephysio]

@Roshan Dsouza thank you! ❤️

[@silbil8893]

Thank you

[@iamvanessajp]

Great explanation!!! Thank you!!!

[@csshantz]

can you tell me what your app is called? I can't find it Thanks

[@francisgutierrez1146]

Can they be done while recovering from hysterectomy? 5wpo

[@michellephysio]

@francis gutierrez yes pelvic floor exercises are usually recommended after hysterectomy. Just check with your specialist when it’s appropriate to start your exercises because the type of hysterectomy can influence when to start (ask at your check-up).

[@dgdgayu6450]

I cannot sleep inside positions it pain more what should do. how many days after should start this pelvic floor muscle exercise

[@fraddi]

thank you!!

[@noelskunk]

Thanks!

[@michellephysio]

@Leon Gunther my pleasure, Leon!❤️ Thank you so very much for your kind donation, I really do appreciate this!❤️🌺

[@andersonvlogger9173]

Hi Ma'am are you there? I have a weird question I hope you mind but I need your response. I am wondering why my husband said that I don't have muscle right here. Does this exercise could be helpful for me?

[@michellephysio]

@AndersonVlogger you may have some vaginal tissue laxity (looseness). Yes Kegels can help improve vaginal laxity. Here is a video with some more information that might assist you too kzbin.info/www/bejne/f5ekf6OnapyHic0 all the best to you!

[@controversialmusic9141]

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.

[@ramzaturab2332]

Hi Michelle, I started kegel in summer but due to some busy schedules I stopped doing it. Now, again I have started doing kegels, it's my 6 th day, I do while standing. I think I'm properly squeezing n lifting n holding for 10sec but i dontfeel any contraction while or after doing it. Am I doing it right?

[@regina6827]

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 KZbin and people like yourself!🙏😇 Have a wonderful day! ☮️&❤️

[@pushpadesai9797]

I had total hysterectomy with BSO. 1yr.ago. Now cystoceleand rectocele. Will legal do any help for urine rectal incontinance?

[@imranpatel1797]

i really need your help i had put strain while pooping .. it created problem of fissure for me ... since then i have to put pressure while pooping even though i have soft stool ... i am scared inside ....please suggest will this exercise work ... thank you in advance

[@amypollockafseth5972]

How often do you suggest to do this exercise?

[@michellephysio]

Daily if you can, cheers

[@AbiNomac]

Wow this is tough… for now. I know it will get easier

[@christinalee2072]

So you don’t cue exhaling on a lift and vice verse?

[@maryrutherford8311]

I do bridges exercises can that help I have cp and I have balance issues

[@rozybanzon4769]

Hello maam,is this ok for OAB?philippines female@45

[@bsantosh1980]

Are these exercises only for women?

[@malonzo87]

How can I hold a contraction without holding my breath?

[@shashimehndiratta606]

J god bless you mam

[@michellephysio]

@Shashi Mehndiratta thank you! God bless you too!🙏 ❤️

[@calebomardiazaragon4548]

1:11 love this momment

[@DavidJohnson-fh4cs]

.can MEN also do this for PPS.

[@venusahasra7620]

I am 70 and have Cystocele and Rectocele. Also after BM my legs get shaky and I get light headed. Will this exercise useful for that? I will appreciate if you can suggest anything else? Thanks in advance!

[@michellephysio]

Hi Venu, why do yu think you get shaky after BM? Is it fear of making the condition worse or problems with emptying? Have you seen this BM emptying video to avoid sraining? kzbin.info/www/bejne/h3XOamaZq790q80 Pelvic floor exercises can help some women with prolapse issues and bowel emptying, particulalry learning to relax the pelvic floor muscles during emptying

[@ivonnelopez1713]

Should this be painful when I squeeze?

[@RedDragonTrucker]

Is it ok to do these exercises while having "active" hemorrhoids? Will this worsen them or help them to go away?

[@michellephysio]

Yes pelvic floor exercises may help to reduce swelling - these can be done along with the use of topical ointments for hemorrhoids from the pharmacy

[@parmindermaan8243]

Thanks dear Michelle, can u please send me a link for pelvic exercise for male ,if there is pain in penis muscle which pelvic exercise to do,please send me video for it ,thanks for your guidance you are a true angel 😇