Kegel exercises for women with Pelvic Floor Physical Therapist Michelle from https://www.pelvicexercises.com.au who shows you 4 ways of knowing how to feel your Kegels at home to know you’re doing correct exercises. These 4 Kegel techniques are often used to teach pelvic floor muscle strengthening in the Physiotherapy clinic.

Kegel Exercises for Women Complete Beginners Guide    • Kegels Exercises for Women  Complete...  

Kegel Exercises Video Time Stamps
1:06 What you feel with Kegel exercises
2:03 Sitting on towel roll
3:49 Lying examination
5:49 Hand mirror
7:31 Standing kegel exerciser

Kegel Exercises for Women involve 2 actions

*Squeezing the pelvic floor openings
*Lifting the pelvic floor muscles inwards to feel inwards lifting sensation

Aim to do and feel these 2 actions happening together when you Kegel.

4 Ways to Feel Kegel Exercises for Beginners

These Kegel exercise feedback techniques can be done sitting, lying on one side and standing to know how to Kegel for beginners and to strengthen weak pelvic floor muscles

Sitting Kegel Exercise Feedback

*Sit tall on a rolled up towel on a chair or an inflated exercise ball
* Lean slightly forward resting your hands on your knees keeping your back straight
* Squeeze and lift your pelvic floor muscles inwards as you exhale
* Relax your pelvic floor muscles completely back to resting position
* Repeat the same exercise technique without the towel roll

Lying Kegel Exercises Technique for Feedback

Feeling Kegel Exercises

* Lie down on one side
* Position a pillow between your knees
* Use 12 fingers to feel your pelvic floor muscles contract
* As you Kegel the sidewalls should move inwards and slightly upwards to encircle your fingers
* The back wall should move forward and slightly upwards against your fingers
* Feel the pelvic floor muscles relaxing and lowering back to relaxed resting position
* Repeat the same Kegels action without feeling the pelvic floor muscles

Lying Kegel Exercises Technique for Feedback

Watching Kegel Exercises

* Lie down on one side
* Position a pillow between your knees
* Use a hand mirror to watch as you Kegel
* See the pelvic openings squeeze and move inwards as you contract your pelvic floor muscles
* Watch the pelvic openings release as you relax your pelvic floor muscles
* Repeat the same Kegels action without watching

Standing Kegel Exercises Technique for Feedback

Standing Kegel exercises strengthen the pelvic floor muscles most effectively.
* Use a Kegel exerciser
* Insert the exerciser to the correct depth 3cm (avoid inserting too deeply)
* Stand tall with the crown of the head and chest both raised
* Squeeze and lift the exersor inwards using your pelvic floor muscles
* Lower the Kegel exerciser back to relaxed resting position
*Remove the Kegel exerciser and repeat the same Kegels action without the exerciser

Choose from and one of these 4 Kegel exercises for women to help you feel your Kegels and know you’re doing your exercises correctly for strengthening your pelvic floor muscles

#Kegelexercisesforwomen #Howtokegel #Physicaltherapy

Videography Jonah Bobongie
Music That Kid Goran licensed user

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