If you are having difficulties with incontinence, bladder control, or pelvic muscle weakness, you’re not alone. Millions of men and women worldwide struggle with these issues, which can not only be frustrating, but also decrease your quality of life. Pelvic floor therapy can be one of the most effective and natural ways to strengthen these muscles and alleviate a variety of symptoms. In this article, we will explore the world of YouTube, where you can find tons of instructional videos to help guide you through effective pelvic floor exercises for free!
pelvic floor exercises, also known as kegel exercises, target the muscles that provide support for your bladder, bowel, and uterus. They can help with issues like urinary incontinence, bowel control, erectile disfunction and pelvic organ prolapse. Fortunately, by spending just a few minutes a day practicing these exercises, you can make a significant impact on your overall pelvic health.
Now let's dig into some excellent YouTube channels dedicated to pelvic floor exercises and strengthening techniques.
1. Jessica Valant Pilates:
Transform Your Pelvic Floor in Just 4 Weeks: The Pelvic Floor Bible
Jessica is a licensed Physical Therapist and Certified Pilates Instructor with over 15 years of experience. Her channel features a variety of fitness and rehabilitation videos including several that focus specifically on pelvic floor strengthening. Jessia's videos are suitable for people of all fitness levels and her instruction is easy to follow.
2. FemFusion Fitness:
Founded by a doctor of physical therapy, Dr. Brianne Grogan, FemFusion Fitness is another fantastic resource for pelvic floor exercises on YouTube. Dr. Grogan creates videos catering to women's health issues, especially those affecting the pelvic floor. Her informative and engaging content, coupled with her light-hearted approach, makes her channel fun to watch and easy to follow.
3. Michelle Kenway:
Michelle is an Australian Physiotherapist, exercise instructor and author with over 20 years of experience. Her YouTube channel offers an extensive range of workouts and advice specifically for pelvic floor muscle training. Michelle’s videos cover exercises for both men and women, ranging from beginners to advanced levels.
pelvic floor exercises Youtube Example:
One example of an effective pelvic floor exercise you can find on YouTube is the "Kegel Bridge." This exercise is simple, yet incredibly effective at strengthening the pelvic floor muscles. To perform the Kegel Bridge:
1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Engage your pelvic floor muscles (as if you were stopping the flow of urine or holding in gas).
3. Raise your hips off the floor, pressing through your heels until your body forms a straight line from knees to shoulders.
4. Hold this position for 3-5 seconds, while continuing to engage your pelvic floor muscles.
5. Gently lower your hips back to the floor and release your pelvic floor muscles.
6. Repeat this exercise 10-15 times, gradually increasing as your pelvic muscles become stronger.
Pelvic floor health is essential for overall well-being, and these YouTube channels provide the tools necessary for you to embark on your journey toward a healthier you. Remember, you can begin strengthening your pelvic floor muscles at any time, but consistency is key! So set aside a few minutes each day to devote to your pelvic health routine. Thanks to YouTube, you have access to a wealth of information right at your fingertips, no matter your fitness level or experience.
We hope that you found this guide helpful! If so, please share it with friends or family who may also benefit from these valuable resources. And be sure to continue exploring Pelvic Floor Therapy for more tips, tricks, and resources to support your pelvic floor health journey.