Pelvic floor exercises
YOU TUBES:
1) SGY: Very good
7:32
Physical Therapist Pelvic Floor Exercises for Beginners
https://video.search.yahoo.com/search/video?fr=mcafee&p=pelvic+floor+exercise+you+tubes#id=2&vid=8ee3e9499aaa9518c4f37d99505b249b&action=click
1) “Chair Saddle” – Sit on a rolled up towel (about fist size) – use a firm padded arm of a chair or something similar; feel for the individual muscles around the pelvic floor openings (3: Urethra, vagina, anus). Use visualization. Start w/ muscles around the anus: draw up (squeeze, draw inwards and lift - an inward-upward lift) – note the entire floor will lift but concentrate on the area in/around the anus specifically. Slowly release the lift.
2) Next move forwards to concentrate on the vagina region. This area is more difficult to feel and control but do the same draw in/up, hold, and slowly lower it down.
3) NEXT, move forwards to the urethra and do a similar squeeze/draw-in and up sensations, hold, then lower it back down. RELAX / take a big breath in slowly and out slowly. Next, squeeze/draw-in and up and 3 openings at the same time – hold up for about a count of 3 the slowly let it down. RELAX.
Note: if the pelvic floor is really weak, very little feeling of drawing up is noticed – that’s one reason to start on the towel roll / saddle exercise. Eventually, try to replicate the same feeling w/o the roll – on a regular chair.
5:00 “Correct Techniques”: Sit “tall” (anterior pelvic tilt or inward curve to the low back – AVOID SLOUCHING); tall posture – shoulders back and down; squeeze/draw-in and upwards the 3 opening together SLOWLY; HOLD 3 sec., SLOWLY LOWER and then RELAX & breath deep in/out;
Things to avoid: 1) Don’t squeeze the buttock, 2) thigh/groin muscles 3) abdominal muscles - no abdominal bracing or hollowing; 4) DON’T hold your breath (keep your regular breathing throughout) – concentrate on the pelvic floor ONLY
Her website: https://www.pelvicexercises.com.au/