How to do Kegel or pelvic floor exercises by Pelvic Exercises.com.au

Expert physiotherapist practical tips and step-by-step guidelines from http://pelvicexercises.com.au. Learn how to feel your pelvic floor muscles working for correct pelvic floor training. Essential knowledge for performing pelvic floor exercises or Kegel exercises correctly.

Category:

Education

Tags:

• how to do kegel exercises
• howtodo pelvic floor exercises
• instructional video

[ichoose2bhappy]

My pubic bone was broken and now sits on top of each other. Now I'm having leaking problem would these exercise really help this to stop? Thanks

[MichelleKenway]

@ichoose2bhappy This is a tricky question to answer. It is known that pelvic floor/kegel exercises can overcome leakage associated with stress urinary incontinence (leakage with activity or effort such as cough/sneeze/lift). This does depend on how intact the pelvic floor muscles are, and the alignment of the muscles is also an issue especially if the pelvis has been realigned. Worth seeing a pelvic floor physiotherapist for assessment of your muscle function Good luck! Michelle

[HannahMathes21]

This is so hard for me I can't do it!

[MichelleKenway]

@HannahMathes21 Yes you are not alone, pelvic exercises can be really difficult to perform and know whether you are doing correctly. Women are best advised to seek the help of a women's health physiotherapist to teach them the correct technique for kegel exercises if they continue to have difficulty with the correct technique. Good luck!

[Yukosera]

I am having a little bit of trouble trying to lift that area. I never done kegels before. I don't know if I am doing anything right

[MichelleKenway]

@Yukosera -yes it's really difficult to know if you are doing the right pelvic floor muscle exercise especially when first starting out. Imagine you are contracting your pelvic floor muscles to stop passing urine, or to avoid passing wind, feel the perineum or area between the vagina and anus lift upwards and inwards with your exercise (rather than bulging outwards), try sitting on a rolled up towel to feel the inward lift, hope this helps

Cheers Michelle

[MichelleKenway]

Hi Ladies, Thanks for watching my video. The sound you hear at 0.28 happens to be a very young baby who was in the physio practice during filming (the baby of the photographer). Apologies for any offence or distraction this causes during this video which aims solely to assist women. Thanks again for your valuable feedback Michelle

[MichelleKenway]

Hi ladies I just want to say thank you for all your beautiful comments - I am so glad to help you and make a difference, it makes it all worthwhile Michelle

[HannahMathes21]

@MichelleKenway Thanks! :)

[MichelleKenway]

@pintagirlss Pelvic exercises are ideally held for up to 8 seconds at a time up 8-12 times in a row for 1 complete set of kegels and performed 3 times daily. It can take up to 5-6 months of regualr pelvic floor exercises for complete pelvic floor muscle rehabilitation. Cheers Michelle

[lentilsouplentilsoup]

Michelle,

such a great video - clear, concise, and easy to follow and understand. thanks!

[lenamorris1]

me and my girlfriend thank you

[MichelleKenway]

Yes definitely, pelvic floor exercises/ kegel exercises can and should be practiced in upright antigravity positions such as sitting and standing. In this way the pelvic floor muscles become stronger by lifting up against gravity. Upright is usually the functional position that we want these muscles to work in also. So when possible practice in sitting and standing.