Rebuild Your Pelvic Floor ⚡ 10 Min Strengthener For Men

[@vibrantpelvichealth]

⚡NOW AVAILABLE...a natural program for overcoming ED and PE! 🍌🔥 VIGOR SEXUAL STRENGTH, The Fully Guided 8-Week Program that Uses Scientifically-Designed Movement Routines, Meditations, and Sexual Practices to Get Harder and Last Longer - bit.ly/vigorsexualstrength

[@nischal5458]

Is it okay to do these exercises with lower back pain?

[@dluciano2288]

I came to KZbin for help with these sorts of exercises. My Dr recommended Pelvic floor therapy, but with my insurance, the only PTs that are accepted don't even do this treatment for men. I'm so glad I came across your video!

[@TransformPelvicHealth]

Hi there. So glad to hear that you have benefitted from our program. if yo have not done so already, please take a look at our complete Overcome Pelvic Pain Program. There is even a free kickstart program that can get. you started for free immediately. You can do this! We are here to help 👍🏼. Best, Shannon, Team Transform

[@mrtibbs5442]

Me to insurance no pay these video are great

[@luigiperrone8169]

Thanks for concentrating on help for men with these problems.

[@vibrantpelvichealth]

Happy to help! You'll be seeing more info for men in the coming months.

[@TheDagomike]

I am so grateful to have found this amazing routine 🎉❤ Thank you 🙏

[@TransformPelvicHealth]

So glad that it's helping you!

[@kaig7241]

Wow im just finding this one. He answers so many questions. I feel this condition for men makes them very panicked because sometimes its hard to take all the different info but he does a great job of talking about balance. Crazy ive been working on this for a year and change now and never thought about how dynamic this muscle needs to be. Because its tight already so after one set it needs to be forced to relax again so it gets the message its meant to be dynamic? Because currently it is stuck on

[@ClaudioMarasco-z8l]

Excellent video and exercises, Michael. These will help me after my surgery.

[@TransformPelvicHealth]

Hi. Thank you so much for your kind words. Good luck on your healing journey. Reach out any time if you need further support. You can do this! Best, Shannon Team Transform

[@umeshbv140]

What surgery

[@tonying1672]

Best exercise so far

[@brk0o0]

Life saver, thank you Michael 😀

[@iamric23]

Awesome video, it's just what I need now.

[@TransformPelvicHealth]

Hi there. Thank you so much for the message. So glad to hear that this video has been helpful to you. Keep up the great work! Best, Shannon, Team Transform

[@jollyjolly5633]

This is the exercises easy to do with breathing. Thanks 👍.

[@alfonsocaballero7835]

Dear Michael. Thank so much for sharing this with me and the rest of the world. What can I do to regain a bit of the contraction on my pelvic floor and become able to get it stronger and stronger? God bless you!! Best Regards.

[@vibrantpelvichealth]

Hey Alfonso, you can do this routine 3-5 times per week. You can also check Michael's new platform, where he has excellent programs for men's pelvic strength www.transformpelvichealth.com

[@vibrantpelvichealth]

This simple, effective workout is helpful for conditions such as ED and premature ejaculation. Caution: be sure you're able to relax and release your pelvic floor before you begin a strengthening program like this... especially if you have any type of pelvic pain. Here's a playlist for pelvic pain and tension, just in case you need it: bit.ly/femtension

[@reportpoison.shark.1326]

Hi I want to know that if I do these exercises ...then I don't have to do the squeezing one (the one in which I have to contract and release my pelvic floor muscle)?..bcz after the one I do I sometimes feel pain around my p**is. ... And please also tell me how can I know my pelvic floor muscle are weak...by your way..

[@Tom-Travels]

Howdy, I just found your channel. Please tell Michael that this routine is very, very helpful to me.

[@TransformPelvicHealth]

Hi There. I will let him know. Thank you so much for the feedback. Shannon, Team Transform

[@jaxone1259]

THANKS SO MUCH. Great Excercizes 👍👍👍👍👍

[@Edward-kg1dj]

Hey man! Got any tips on how to beat weak ejaculation, erectile dysfunction and premature ejaculation, these problems ruin my sexual life. Can this exercise help?

[@TransformPelvicHealth]

Hi there. Sorry to hear that . Why don't you start with this routine. Try doing it every day for 2 weeks and see how you feel. It is likely that you will feel a shift in the positive direction. If, however, you start to feel tight, you might want to do the 30 minute healing routine to get rid of the excess tension. Let us know how things go! You can do this 👍🏼. Best, Shannon, Team Transform

[@BudgetGainsByJJ]

can a tight pelvic floor also cause it to become weak? I have addressed my tight pelvic floor (I feel like I am able to "release" it) but feel like I have symptoms also of a weak pelvic floor.@@TransformPelvicHealth

[@boxinggamingpro2323]

Hey mate did this exercise help I'm kind of facing similar problems

[@omartikey1587]

This helped more now i can do function performance in sexy activity about 2-3 hours, just keep doing this bro ,and build your muscles specifically at the pelvic area and others body muscles be stronger man .

[@jayjayf9699]

This is what i need

[@befree4876]

Thank you for uploading this. Where can I find what you mentioned in the beginning of this video, the relaxing pelvic floor stretches?

[@vibrantpelvichealth]

You can check this playlist. bit.ly/MalePainPlaylist ~ Leila from Vibrant Support

[@carvul1]

I've tried so many exercises, but these are finally some that I can actually feel! Can these help me last longer in bed?

[@TransformPelvicHealth]

Good to hear! Yes, they can help with pelvic floor coordination and strength, which does have an affect on ejaculatory control.

[@---wx8pn]

Do these exercises help with increase urinating? I'm currently suffering through frequent urination for 3 days. Assuming that I need to strengthen my bladder more.

[@TransformPelvicHealth]

Hi there, Thank you for your question. Yes, this routine strengthens your pelvic floor which strengthens the muscles that control your bladder. We always recommend first getting checked out by a doctor or maybe even a urologist. We want to make sure that there is no structural issues that need immediate attention. Once you have been cleared, give this routine a try every day for 7 days and see how you feel. Let us know how it goes, You can do this! Best, Shannon, Team Transform

[@__-pl3jg]

My pelvic floor is TOO strong! Got any ideas on how to weaken it?

[@stefanbanica2904]

Watch again for the Happy Baby technique!!!

[@AnilYadav-xg5iw]

How do we know if pelvic is too strong or too weak? I feel pain but not sure whether I should loosen it or tighten

[@huntcf3450]

I’m 15 year old male is this pain common to occur randomly. I’m not sure if I have pelvic floor pain but when I do these exercises I feel relief. Idk if playing defence in basketball in a lateral movement effects the pelvic floor but if it does lmk because it hurts when I plays defense but I’m not sure if it’s the pelvic floor or no

[@TransformPelvicHealth]

Hi there, I am sorry that you are going through pelvic pain. Many basketball players who play defense do not have pelvic floor issues, so it is not mechanically correlated to that one patterned action. If you have not seen a doctor or physical therapist yet, that would be a good idea. Otherwise, you can learn more about how this works on my youtube channel.

[@huntcf3450]

@@TransformPelvicHealth thank you for responding

[@huntcf3450]

@@TransformPelvicHealthI have one more question lol. The pain is like near my groin but it’s like a bone or something and it hurts when I play sports so I have been resting I just don’t know what it could be

[@saanrithyaa792]

Squeeze pelvic floor muscles or not during exercise?

[@TransformPelvicHealth]

Hi. Yes, squeeze the pelvic floor muscles when you do the exercises. Make sure to breathe and release the muscles after the exercise is done. Be aware of excess tension accumulating. Best, Shannon, Team Transform

[@zonzillamagnus5902]

This works great

[@TransformPelvicHealth]

So glad to hear that you benefited from this routine, Keep up the great work. Best, Shannon, Team Transform

[@velour_fogg1648]

Ive been relaxing my pelvic floor muscles for close to 4 weeks and feel random bits of pain here and there but now i feel like i have to pee all the time. Do o need to strengthen?

[@TransformPelvicHealth]

Well...relaxing and releasing is a good first step. With the urinary frequency, this can be stress-related, ar around anxiety/fear/etc. Definitely check out my concise 6 episode podcast series: “The Last Pelvic + Urinary Healing Podcast You’ll Ever Need.”

[@triniguy2000]

Excellent video! Would you recommend doing this after liftiing weights, as a completion exercise? Or is it better to do on a separate occassion?

[@TransformPelvicHealth]

Hi Nigel. You might want to experiment as to when you do this routine. The important thing is to make sure you are not building up too much in the pelvic floor. You would have to switch routines to a more stretching/releasing sequence. Best of luck! Shannon, Team Transform

[@aaravjha-k8n]

Thanks!

[@vibrantpelvichealth]

Thank you so much!

[@zippedmouthgaming5637]

Can your online program help with constant urinary urgency? I've had all the medical tests under the sun, bladder, tract, digital, CT, ultrasounds, they found nothing.

[@swhaley83]

Have you found anything to help you with this problem? Been dealing with it for 2 years now.

[@zippedmouthgaming5637]

@@swhaley83 Pelvic floor physical therapy, I'm like 90-95% better.

[@swhaley83]

@@zippedmouthgaming5637 Good to know. I have my third appointment tomorrow. I have also started seeing a chiropractor lately. Thank you for the response. Any other knowledge you can pass along is always appreciated. Glad to hear you're doing better and that there's a light at the end of the tunnel

[@Wolfman1987]

Are these techniques also effect for someone who has had a radical prostatectomy??

[@TransformPelvicHealth]

H!. Make sure to get clearance from your doctor before starting this program. Once you get that, yes, this routine would be an excellent way to start to strengthen your pelvic floor postoperatively. If, however, you start to build up excess tension in your pelvic floor, you would want to switch to a more stretching/releasing-based routine. Best of luck, you can do this! Shannon, Team Transform

[@MartyByrdeIntern]

at @1:19 you say we engage the pelvic floor as we exhale, do you mean brining in the knees do that? or do you mean we should be kegeling as well while we bring in our knees? @TransformPelvicHealth

[@TransformPelvicHealth]

Kegeling and bringing the knees in.

[@oscarvillaescusa3811]

This felt very good dammmn, I feel so much energy in my pelvic or like heat, I think it's working.

[@TransformPelvicHealth]

That is so awesome, thank you very much for letting us know, Best, Shannon, Team Transform

[@happychair2]

I’ve been doing these exercises in the morning and then I’ll follow up I’ll do the 30 minute “overcome male pelvic floor dysfunction” to release and relax pelvic floor that I do anyways. Is there any reason why I shouldn’t do the 30 minute pelvic stretch video right afterwards?

[@TransformPelvicHealth]

Hi, Thank you for reaching out, We typically recommend people spending about a month doing the release and stretch work to make sure there isn't excess tension in the pelvic floor. Once the muscles are not tight and guarding, that is when we start a gentle and progressive strengthening program. Typically, 1 month of doing release work allows the muscles to because relaxed enough to move to the strengthening phase. You can do this! Best, Shannon, Team Transform

[@spw4033]

⁠@@TransformPelvicHealthDo you have a video/playlist that includes the release and stretch work?

[@JamesJones-gj1ii]

@@TransformPelvicHealthdo you have a link the stretch and relax program?

[@JamesJones-gj1ii]

Which 30 minute stretch program do you do ?

[@byronrhynes4403]

🙏🙌 Thanx u God 🙏🙌 Praise the Lord 🙏🙌 N Jesus name 🙏🙌 Amen 🙏🙌

[@mrb2343]

By contraction do you mean doing kegels or just contracting the pelvic floor muscles?

[@vibrantpelvichealth]

It means contracting your core and pelvic floor muscles. ~Vibrant Support

[@ChaimaeMamori]

Does these exercises going to help me if I don't have any of that?

[@TransformPelvicHealth]

They are good exercises in general for your pelvic floor.

[@MarvelParsons700]

Great exercises Michael. I do the routine 3/4 times a week. Would a regular happy baby be as effective as a mini happy baby?

[@TransformPelvicHealth]

Glad that it feels good! Yes, regular happy baby is a great option too.

[@whatapp6148]

As you do the hip drive forward , do you purposely kegel as well or just squeez the glutes

[@TransformPelvicHealth]

Hi there. Yes, that is correct. Engage your glutes, core, and pelvic floor. Make sure to release those muscles at the end of each rep. You can do this! Best, Shannon, Team Transform

[@RetroBaller28]

For the strengthening exercises, are we supposed to be doing a Kegel contraction on every outbreath?

[@TransformPelvicHealth]

Yes, however, make sure to focus on the release once you have let go of your engagement. Be aware if you start to accumulate tension. If you do, you may want to consider doing one of our releasing/stretching routines. You can do this! Best, Shannon, Team Transform

[@chemmans]

Great clip 👍🏾

[@TransformPelvicHealth]

👍

[@dabig_guy2204]

Pelvic floor health and exercises

[@Marty_Deslions]

Nice workout! I have done these regularly. But the sound of your voice is a bit soft. Is it possible to redo this video, but using a microphone? Now its when I have my sound at 100%, its still difficult to understand

[@vibrantpelvichealth]

I'm glad the workouts are helping! Sorry about the sound. Unfortunately, Michael won't be re-doing these videos. Perhaps you can turn on closed captions? Best wishes!

[@TransformPelvicHealth]

So happy that you liked the video. This one will not be re-released, but we will keep your feedback in mind for future recordings. :)

[@stevef1391]

Do you do these every day?

[@vibrantpelvichealth]

3-4 times a week would be a good start. Then you can adjust the frequency according to your needs. ~Vibrant Support

[@mohammedibrar7133]

Can this be used after overcoming ed to last longer?

[@TransformPelvicHealth]

It can help with pelvic floor coordination, which is one factor in lasting longer. To learn more about PE, check out my youtube channel, I have more practices for you.

[@mohammedibrar7133]

Is this alone enough to overcome ed also how long will it take

[@TransformPelvicHealth]

You need to also consider underlying stressors that could be creating the dysfunction, along with exercises.

[@naimaabubakar4596]

Hi, is this suitable for women too?

[@TransformPelvicHealth]

Hi there. Yes, this routine can be done by women. It will do many of the same positive effects for women as it does for men. Best, Shannon, Team Transform

[@happychair2]

When “contracting” should I be flexing my abs and legs when doing these workouts or should I only focus on isolating the pelvic floor with the Kegel. Additionally, How often should I do this workout in a week?

[@TransformPelvicHealth]

Hi there. Thanks for the question. Try to isolate the pelvic floor muscles, that is the target for these exercises. Ideally, the surrounding structures will stay quiet and uninvolved. At the beginning, give these exercises a try every day or every other day. It is important to listen to your body and see how it responds. It is ok to be slightly sore, but you do not want to cause a spike in symptoms. Reach out if you have any further questions. You can do this! Best, Shannon, Team Transform

[@Andraco409]

Hello can these exercises help with an Overactive Bladder

[@vibrantpelvichealth]

Please consider seeing a local pelvic floor PT for a thorough assessment and individualized guidance. ~Vibrant Support

[@TransformPelvicHealth]

They could be useful, but I would start with releasing oriented routines and looking at stressors that are even causing it, listen to my 6 episode podcast series "The Last Pelvic + Urinary Healing Podcast You'll Ever Need" to more deeply understand what is going on, and the path to recovery. You can do this! -Michael

[@remibastien639]

Nice workout! How many time’s per week do you recommend doing this program?

[@vibrantpelvichealth]

You'll want to do this workout 3-5 times/week. Just be sure that you're ready for it, meaning that you're able to really relax and release your pelvic floor! Relaxation is essential before you begin strengthening. Here's a playlist for pelvic pain/tension, just in case you need it: bit.ly/femtension

[@jayjayf9699]

@@vibrantpelvichealth what do mean relax, so when need to do stretches before this video?

[@marigoldmarigold-s2f]

Can u please clarify that when you are breathing out is it trhough the nose or mouth?

[@vibrantpelvichealth]

It’s best to breathe out through the nose, but you can also breathe out through the mouth. ~ Vibrant Support

[@VinitKumar-b6w]

Can we do this exercise daily ?

[@TransformPelvicHealth]

Hi there, Yes, give this routine a try every day. If you start to develop pain or tightness, then we recommend backing off and letting the tension fades. You can do this! Best, Shannon, Team Transform

[@AlexHernandez-gn6rd]

Ty man huge major help

[@TransformPelvicHealth]

So glad to hear that. Best, Shannon, Team Transform

[@DemariCampbell-i1z]

How many days a wk I can do these exercises??

[@vibrantpelvichealth]

You can start with 3 to 5 days a week, and adapt as needed ~ Vibrant Support

[@MastersZone1122]

Nice keep support💓

[@vuchukwuma]

How many times does one do this exercise a day?

[@TransformPelvicHealth]

Hi. Start by just doing the routine once a day. See how you feel. It is likely that you will feel better, Best, Shannon, Team Transfrom

[@jean-5633]

Are we suppose to be do kegel contractions as we do the exercise and how do i know im doing it rights ;is the contraction pulling the balls in as we exhale . Pls and thx

[@TransformPelvicHealth]

Hi there. It is important not to get too worried about doing it right. Be gentle and have compassion for yourself. Do a gentle upward contraction. Then, when you relax make sure to fully allow the area to release. The control and coordination that you develop is key to progress. You can do this! Best, Shannon, Team Transform

[@codster9634]

Just wanted to ask how do I know if I need to relax or strengthing I did your 4 exercises to relax for about three weeks just want to know if it's OK to start this now

[@TransformPelvicHealth]

Hi there. That is an excellent question. We usually recommend working on releasing and stretching for about 4 weeks. Then, you can start to slowing start to integrate strengthening exercises. It is important, however, that if you start to add a strengthening and you feel a return or spike in symptoms, you go back to stretching and releasing. Listen to your body, you can do this! Reach out with any follow-up questions 👍🏼. Best, Shannon, Team Transform

[@codster9634]

@@TransformPelvicHealth Thank you so much

[@jamiebrown2369]

I struggle a bit with the low lunge stretch. I find it hard to keep my balance and feel my pelvic floor tightening up instead of relaxing as a result. Got any advice?

[@TransformPelvicHealth]

You can put a yoga block on the ground with one hand or even lightly touch a chair or couch or wall.

[@Sumiyazannat-j3t]

Does bridge pose good for overly tight pelvic floor muscle

[@TransformPelvicHealth]

Hi. It could be, it really depends on the particular situation. We recommend our 30 minute healing routine for a well-rounded healing session that will release and stretch the pelvic floor and surrounding muscles. You can do this! Best, Shannon, Team Transform

[@boredguy5805]

Hi there! I had a question, do these exercises accomplish the same thing as kegals? I am a male that suffers from a constant urge to urinate, mainly the feeling of urine always still left in my p**is. I saw some people online saying kegals can actually make that worse as it tightens your pelvic floor, but that doing pelvic stretches is ok. Do these exercises do the same as regular kegals or the opposite? I know I should go to a urologist first, I will do that soon. Thank you!

[@TransformPelvicHealth]

They have a similar purpose to kegels, as they are designed build pelvic floor strength and coordination. They are different, in that they don't direct work the same muscles over and over again like with kegels; so this variety can give you a more full-bodied and well-rounded strength.

[@bekabeka71]

Can this heal prostate problems ?

[@TransformPelvicHealth]

Hi there. It is very important that you get checked out by a doctor to make sure you don't need their attention for what is going on. This routine does an excellent job in strengthening and learning to control the muscles in the pelvic floor. When these muscles are healthy and happy, men feel better and have more control. Best, Shannon, Team Transform

[@magnus00125]

Riding a bike makes the stabbing less than 1 second occasional pain worse. Any ideas?

[@Timetraveler1111MN]

AD for Pheonix could be helpful! Get it!

[@GoldenPickled]

Last shot was in. Camera does lie.

[@jovictrash]

How month I will do thiy

[@TransformPelvicHealth]

Give tips routine a try once per day and see how you feel. Be aware of any excess tension accumulating ion your pelvic floor, Best, Shannon, Team Transform

[@whocares4484]

Hopefully this works, been going through ED for sum reason and I don’t want to keep taking sex enhancers

[@TransformPelvicHealth]

Hi there. We totally understand, that is why we designed this program. Give the routine a chance to work, we see it benefit men regularly. Reach out if you have any further questions. Best, Shannon, Team Transform

[@usamahafeez9152]

just want to clarify, in these exercises, you're just inhaling and exhaling? not doing the pelvic squeeze and release, like Kegel. that is entirely different right?

[@TransformPelvicHealth]

Hi. You want to make sure and s=use the muscles that support the pelvic floor like the glutes, core, hamstrings, quads. In addition, on the exhale, you want to engage your pelvic floor and be in control of the engagement. Make sure to engage your pelvic floor with a gentle contraction. It is then critical to release the pelvic floor after the engagement is over. Use your breath to release. Hopefully, this helps. Reach out anytime. You can do this! Best, Shannon, Team Transform

[@wpujones]

Is this exercise good for stopping incontinence?

[@vibrantpelvichealth]

If you don't have underlying pelvic tension, then yes. This could be a good strengthener. Otherwise, a good start would be to work on eliminating tension. This playlist has great tension release workouts bit.ly/femtension I also encourage you to visit a local pelvic floor PT to check the root cause of your incontinence.

[@wpujones]

@@vibrantpelvichealth Thanks

[@AshishNegi-o9e]

​@@wpujoneshey bro pelvic floor problem due to over masturbation need help please

[@MrApplegummy]

is it weird that i feel sore or painful in my pubic area doing these ? like a day after i do them

[@TransformPelvicHealth]

This can happen when you work these muscles that are not commonly worked. Take it easy and come back when you are feeling balanced.

[@charalamposlazoglou7658]

Hi Michael, congrats on the great work. Your videos have been of great help during my relaxation period. Right now, I am in the stage that I want to be able to workout more and engage in athletic motions. Is this routine suitable to get there? Maybe it's a good idea to make a vid about that, a lot of people would be interested 😉

[@michaelhodgeofficial]

If you are now living with less tension, you could start doing low impact cardio, walking briskly, you could do light martial arts, you could do isolated resistance training (seated machines that isolate muscles). I wouldn't do this routine, yet, until you are living life from a neutral point in your pelvic floor, where you don't have tightness and dysfunction. That is when you can do this routine, to start rebuilding and strengthening again. :)

[@charalamposlazoglou7658]

@@michaelhodgeofficial I really appreciate you taking the time respond! Thanks and Merry Xmas 🙂

[@mohammedibrar7133]

How many times a day?

[@TransformPelvicHealth]

Once a day or just a few times a week is fine. You also need to change your masturbation...and address many other areas for a successful outcome.

[@mohammedibrar7133]

What do you mean by change your masturbation

[@boredguy5805]

@@TransformPelvicHealth like decrease masturbation?

[@rajansingh7250]

Hi Micheal yesterday I looked a 5 days series videos of pelvic and completed 1 video and get some relief for few hours, have you deleted that series would you please tell me.

[@michaelhodgeofficial]

Hi Rajan, That was a very special 5 Day Reset, which we only made available on youtube for two weeks; it was a limited time offering. We do have a great deal of guided routines and more in the 12 week Overcome Pelvic Pain program, and Dr. Bri and I also offer some other routines here on KZbin. :)

[@rajansingh7250]

@@michaelhodgeofficial oh actually I noticed yesterday that videos would you please post it again for week so that can check its working properly or not

[@98kenan]

Hi, I have multiple sclerosis and I am suffering from urinary incontinence and retention. Can this routine help me with that? All the best, greetings from Bosnia 😁

[@TransformPelvicHealth]

Hi Kenan. I don't think that the routine can hurt you, it will likely make you feel good. However, it might be a good idea to consult your treating physician to make sure. Best, Shannon, Team Transform

[@demelvah7236]

It's helpful though... But what's the importance of the breathing???

[@TransformPelvicHealth]

Deep breathing opens up your diaphragm and creates more flexibility in your pelvic floor muscles, it also activates your parasympathetic nervous system, which actually helps you get an erection more easily, and stave off the ejaculatory response. So it is good training for these things too. -Michael

[@ricflair4052]

does this helps in PE ?

[@TransformPelvicHealth]

We have found that this routine and other techniques that we recommend in our program helps combat PE. PE is a complicated issue and takes a disciplined effort to overcome. Best, Shannon, Team Transform

[@wigglywrigglydoo]

Can I do these if I have pelvic pain and hard flaccid?

[@michaelhodgeofficial]

No, I would do pelvic release stretches for now, which you can find here: kzbin.info/aero/PLDputRBPsHFQJ6PhSXjW54Oi-QoNCqsGL

[@coreymcgrath300]

Hello there I have a tight pelvic floor but I don’t have any pain would this be good for me to do?

[@TransformPelvicHealth]

Hi there,. If you are having tightness in the pelvic floor, this routine is probably not the optimal one for you now. I suggest you try our 30 minute release/stretching routine. That routine will have stretches ands releasing poses that would be a better fit for loosening tight pelvic floor muscles. Take care, Shannon, Team Transform

[@coreymcgrath300]

@@TransformPelvicHealth thanks for replying how would I know when it’s time to strengthen the muscles as I don’t have pain but have other symptoms like urine flow, Ed,and spasms in the perineum that don’t hurt?

[@TransformPelvicHealth]

​@@coreymcgrath300 Hi. You should be experiencing symptom relief before moving forward into gentle strengthening. If you move into a phase of gentle strengthening and you find that it causes you to backslide, then you'll need to modify/adjust based on your needs. Take it slower (i.e. do the strengthening workouts every-other-day instead of every day, pause the video to relax and do a pelvic drop between moves, or take extra time to relax after each exercise session). Let me know if you have any other questions. Best, Shannon, Team Transform

[@arivemintadoapian]

awesome

[@TransformPelvicHealth]

😊😊

[@vijaykumarmylswamy8927]

How to do reverese kegels?

[@TransformPelvicHealth]

HI there. With a reverse Kegel, the emphasis is on releasing the tension, not contacting and increasing tone. After the contraction, make sure to release the tension completely and allow the pelvic floor to expand, release, and loosen. You can do this! Best, Shannon, Team Transform

[@Bj_mc31]

When I fart I feel like I need to pee. Like my bladder is disturbed every time I pass gas? What does it mean?

[@talhahamed620]

Where is the 30 minutes pelvic healing video in can’t find it??

[@vibrantpelvichealth]

It's all back online now! You can find the 30 minute video in this pelvic pain for men playlist: kzbin.info/aero/PLDputRBPsHFS-Lyuh0f9KvKwsADA-QpiB

[@talhahamed620]

@@vibrantpelvichealth thanks so much i actually started this exercises 2 years ago and by doing these exercises continuously and regularly for a year i was recovered almost 90 percent and then i reduced the timing of these exercises and i was irregular, because frequency of my relapses was very low and now after 4 months i had a relapse so i wanted to do the full 30 minutes exercise for few days to get back on track

[@BEN-pw8vz]

When Micheal says contract is he preforming a kegel during these exercises?

[@michaelhodgeofficial]

Essentially, yes. Sometimes it is more subtle, and just engaging your core and surrounding muscles; but in a strengthening routine like this, we do want to perform kegels in unison with many of the movements, with relaxation interspersed in-between.

[@BEN-pw8vz]

@@michaelhodgeofficial thank you for responding I appreciate a lot ! If I can ask another question, should I do my stretching routine before these strengthening exercises or after ?

[@eddieboards5961]

What do you recommend for an 83 year old

[@vibrantpelvichealth]

Hi Eddie, our recommendation is quite similar. Ultimately, enhancing blood flow (via movement/exercise/healthy eating/good breathing practices), flexibility and strength (such as what you see in this routine), and good mental/emotional health (feeling relaxed and stress free), is all going to be you in a great state for better sexual function.

[@mohammedshijauddin1076]

Prayers

[@drizzly99]

should we kegel on the breath-out and reverse kegel on the breath-in ?

[@vibrantpelvichealth]

Yes. You might want to check this blog post on zipping up. It has good tips for engaging the core www.vibrantpelvichealth.com/blog/how-to-zip

[@blesskonquer]

Shod I tightened my pelvic or just relax?

[@vibrantpelvichealth]

There are movements in this routine in which we relax, and movements in which we tighten. The relaxing after the tightening is very important.

[@mindofharris4463]

Would these exercises be good for incontinence from proctectomy surgery? Or, are Kegels better? Thanks

[@vibrantpelvichealth]

Yes, they can help. Please make sure to get clearance from your provider before starting any workouts. I would also recommend seeing a pelvic floor PT for one-on-one guidance and individualized support.

[@kirang7991]

Hi sir, I have a feeling of urine stuck in penis even after urination and unemptying of bladder and I have constant urge to urinate and causing frequent urination and zero pain...are these symptoms indicate that I have hypertonic/tensed pelvic floor or weak pelvic floor? Please answer.

[@TransformPelvicHealth]

Hi there. We always recommend getting checked out by a doctor. Once you have been cleared, you can give out approach a try, it can't hurt you. Tight and dysfunctional pelvic floor muscles can cause symptoms of many different kinds. The sensations you describe may be associated with your pelvic floor. We have a 30 minute healing routine in our video library. This routine would be an excellent way to see if bringing your pelvic floor back into balance helps your symptoms. You can do this, we are here to help! Best, Shannon, Team Transform

[@BudgetGainsByJJ]

Hypertonic I think

[@felixvf]

I got pelvic floor issues after tailbone surgery, i am 18 and are wondering if my nerves are damaged or if training my pelvic floor muscles is gonne help

[@sheeshk1n]

Very unlikely your nerves are damaged. most likely you muscles are in tension, spasmodic and they squeeze some of nerves. Do only relaxing exercises now, not strengthening. Like this: kzbin.info/www/bejne/pKWzaZiHjpxnedk

[@felixvf]

@@sheeshk1n will try, thanks

[@sheeshk1n]

@@felixvf But, of course, this is only one direction. I also recommend you to contact a neurologist for a start

[@benmerkle7817]

1:26

[@pf8380]

What are some signs that one is ready to begin strengthening their pelvic floor?

[@michaelhodgeofficial]

When your baseline is not having pelvic tension. When you are fairly normal so to speak, in that you can urinate, have sex, etc.; and it is not creating flare ups. You might not be really strong, in your PF muscles, but you are not dysfunctional.

[@jesuisj971]

Do the flareups make your leg shake. Thats a symptom I have been having after ejaculation

[@raghavendragr-vj5rm]

I have long lasting but I want to be a super human doing this exercise

[@matthew53690]

My issue is, I can’t poop. This gonna help me poop?

[@vibrantpelvichealth]

Check my constipation/ elimination playlist !

[@vibrantpelvichealth]

Please email my support team

[@robertmansfield2856]

Hi Michael. Can one carry out these exercises laying on a bed, or does it have to be done laying on the floor? and how many times a day should these exercised be carried out. I had my prostrate removed recently following localised prostrate cancer diagnosis.

[@TransformPelvicHealth]

Hi there. Sorry to hear that you are going through all this. I do not see an issue with doing these exercises laying on a bed. As far as a specific recovery program for you, I would have to suggest that you consult with a local PT or doctor to design and help you craft a personalized surgical recovery program. Best, Shannon, Team Transform

[@robertmansfield2856]

@@TransformPelvicHealth Hi Shannon. Thank you for your reply. I have been doing similar exercises to what you are demonstrating, but would find doing them laying on my bed more comfortable than laying on the floor. I have a firm mattress which would help. Also, I have found your demonstration easy and simple to follow. Thanks once again.

[@TransformPelvicHealth]

@@robertmansfield2856 Excellent. Let us know how things go and don't hesitate in reaching out again if you need any assistance. Shannon, Team Transform

[@robertmansfield2856]

@@TransformPelvicHealth Thank you Shannon. I will keep up with the exercises and let you know how things progress.

[@qliance3x]

Do we do one set of each, only once a day ? Or ?? And also do we squeeze the pelvic while each workout ?

[@TransformPelvicHealth]

Hi there. We recommend starting this program by doing it once per day. Yes, engage your pelvic floor while doing this exercises. It is very important, however, to make sure you release the muscles after you are done. If you feel like tension is accumulating and you are getting tight, we have another routine that would be beneficial at that point. Reach out if you have any other questions. Best, Shannon, Team Transform

[@qliance3x]

@@TransformPelvicHealth what’s the other routine ? And also, when do I start doing it more than once a day ? If required

[@TransformPelvicHealth]

@@qliance3x The other routine is our 30 minute healing routine, it is in our videos. It is hard to say exactly when you should go to 2 rimes a day for this routine it really depends on you you progress. For now, just give it a try once a day and see. how you do. You can do this! Best, Shannon, Team Transform

[@kirang7991]

Hi, does it help with constant urge to urinate?

[@TransformPelvicHealth]

Hi. This routine might be helpful to you. Our 30 minute healing routine video may also be helpful to you. However, we always recommend getting checked out by a medical doctor to make sure you do not need their help. Once you have been cleared, give our routines a try. This routine is for strengthening your pelvic floor. If you have excess tension, you can try the 30 minute healing routine to release that guarding. You can do this! Best, Shannon, Team Transform

[@ico5677]

I don't understand it... since you already feel tension and tightness in ur pelvic floor, isn't those exercises with engaging, contracting and squeezing your pelvic muscles(aka make them stronger), just won't make things worse and increase the tension you feel? Instead of just fully focus on relaxing and stretching exercises, perhaps even running should be good. When you go to the gym to train certain muscle and you feel soreness for the next couple days, and your muscle is harder to the touch ... You don't do any of that. Instead you can give the muscle a massage, stretch it with light elastics, and just let it rest, which gonna help for a faster recovery. No unnecessary squeezing, contracting or anything of that kind.

[@TransformPelvicHealth]

It depends on the state of your body. If you have pelvic floor tension, this is not the right routine, I would do one of my PF release stretches. If you have no tension, yet had PE, this routine helps to build more strength along with more genital/sexual energy awareness, which is then utilizes with breath to move the sexual energy and delay ejaculation. We expound upon this in our full Vigor program. Thanks! -Michael

[@yrnkid8748]

@@TransformPelvicHealthCan this routine help with fecal incontinence. And accidental flatulence leakage?

[@a43highlights29]

You a doctor of any kind?

[@LifeWisdomTV]

I feel like my pelvic floor is not so great shape. Been playing video games sitting forever

[@TransformPelvicHealth]

This routine will help to get some healthy movement in!

[@BC-px5dw]

Kevin De Bruyne that you?

[@TransformPelvicHealth]

I just looked him up. Haha, we really do have a resemblance! He's my distant cousin.

[@midnightmadness7048]

Hello would these excersises help with HF first and do I do Both stretch and strengthening exercises at the same time? And does Mike hodge have a IG or KZbin page ?

[@michaelhodgeofficial]

Hey Midnight, For hard flaccid, I would focus on a releasing/stretching oriented approach at the moment, and then rebuild later, once your HF symptoms subside. The Overcome program is well designed for doing this, if you want a fully guided approach. All of my pelvic health work is on Dr. Bri's Vibrant Pelvic Health (this youtube channel), I also have some spiritual transformation videos and meditations on a different YT channel if you want to see it: kzbin.info/door/K0M3iTg3HywdgPTC-sWAbA

[@brickdabrick]

What a cutie

[@sonnetpoem]

Bridge is NOT pelvic floor

[@ninjaturtle258]

Yes it does. Squeeze at the top activates pelvic floor

[@goodlifestyle1209]

My banana 🍌 size is 8.5 but I would like more increase