Name: Safe Core Exercises After Hysterectomy | Weeks 1–6 Recovery Routine @michellephysio
Uploaded: 2026-09-20T08:17:00-05:00
Duration: 8 min 17 s
Description: Safe Core Exercises After Hysterectomy | Weeks 1–6 Recovery Routine

Safe Core Exercises After Hysterectomy | Weeks 1–6 Recovery Routine

Michelle Kenway 2026-09-20 | Safe Core Exercises After Hysterectomy | Weeks 1–6 Recovery Routine

The 3 Kegel Exercises for ED that WORSEN Erectile Dysfunction | Pelvic Floor Physiotherapy FIX

Michelle Kenway 2023-08-25 | Kegel exercises for ED treat erectile dysfunction in men with weak pelvic floor muscles in Pelvic Floor Physical Therapy and Urology. These 3 Kegel Exercises for ED can cause and worsen erectile dysfunction in beginners and after prostate surgery. Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au guides you through the 3 Kegel Exercises to avoid when treating ED along with the practical solutions for avoiding worsening erectile dysfunction.

▶️Download Pelvic Floor Relaxation Therapy for Men
https://www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-relaxation-therapy-for-men/

Time Stamps 3 Ways Kegel Exercises Worsen ED
0:00 Kegels can cause or worsen ED
0:07 Too many Kegel exercises
0:35 Correct number of Kegel exercises
0:56 Kegels too intense
1:36 Correct Kegel intensity and technique
1:51 Over bracing pelvic floor muscles
2:30 Pelvic floor spasm
3:09 Over bracing core abdominal muscles
3:28 Pelvic floor relaxation

Scientific evidence has shown pelvic floor muscle training (Kegel exercises) can overcome erectile dysfunction (2,3).

3 Ways Kegel Exercises Cause or Worsen ED

1. Doing too Many Kegel Exercises for ED

Doing too many Kegel Exercises can worsen ED, especially beginners. Pelvic floor muscles fatigue quickly with kegel exercises. Overtraining pelvic floor muscles doing too many Kegel exercises can worsen ED because these muscles become tired, weak and less effective in maintaining penile rigidity.

Solution 1. Correct number of Kegel exercises

*Beginners
Do the number of Kegel exercises comfortably managed using correct kegel exercise technique. Many beginners start kegel exercises at 1-3 repetitions (Kegels) 3 times/day

*Intermediate/Advanced
Fast Kegel Exercises 1 second x 10 reps (exercises) 6 times a day
Slow Kegel Exercises 10 seconds x10 reps (exercises) 6 times a day
Total 60 fast and 60 slow Kegel exercises = total 120 Kegel exercises/day maximum

2. Kegel Exercises too Intense
Men can worsen ED with Kegel Exercises that are too intense (strong) especially beginners resulting in:
- Incorrect Kegel exercise technique
- Pelvic floor muscles fatigued (overtired)

Solution 2. Correct Kegel Exercise Intensity and Technique
*Beginners
Long kegel exercises - 10% maximum effort

*Intermediate/Advanced
Long kegel exercises - 70% maximal voluntary contraction
Short 1 second Kegel exercises -100% maximum voluntary contraction

Total Number Kegel Exercises for ED Treatment
10 x 10 sec Kegels 6x/day (70 % max effort)
10 x 1sec Kegels 6 times daily (100% effort)
Total 60 fast and 60 slow Kegel exercises /day
Total 120 Kegel exercises/day max.

3. Over Bracing Pelvic Floor Muscles
Contracting pelvic floor muscles constantly can cause pelvic floor spasm (tight, short, weak pelvic floor muscles).

Solution 3 - Relax and Rest Pelvic Floor Muscles
Relax pelvic floor muscles after every Kegel exercise

*Beginners rest: 30 secs -1 min between Kegels
* Intermediate/Advanced rest: 30 secs or less between Kegels

-Avoid Kegels running/regular activity
-Avoid tensing pelvic floor muscles (stress /anxiety)
-Avoid over bracing outer core abdominal 6 pack (rectus abdominis) muscles

These 3 incorrect Kegel Exercises for ED can cause and worsen erectile dysfunction. The 3 solutions provided help men perform correct Kegel Exercises that treat and overcome erectile dysfunction with weak pelvic floor muscles and/or radical prostatectomy surgery.

#KegelexercisesforED #pelvicfloorphysiotherapy #beginners

Scientific References
1. Hodges P et al. (2020) Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371.

2. Lavoisier P et al. (2014) Pelvic-Floor Muscle Rehabilitation in Erectile Dysfunction and Premature Ejaculation, Physical Therapy, Volume 94, Issue 12, 1 Dec. 2014, p 1731–1743.

3. Dorey G et al. (2004) Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. Nov;54(508):819-25.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

🌻Prolapse SAFE Core Abdominal Exercises

Michelle Kenway 2023-08-23 | Prolapse safe abdominal core exercises for beginner workout for strengthening deep abdominal core muscles with Pelvic Floor Physiotherapist Michelle https://www.pelvicexercises.com.au. These abdominal core exercises to strengthen and tone deep core abdominal muscles, flatten the belly, trim the waist and act like a belly band supporting the belly, hips and lower back. These prolapse safe core abdominal exercises reduce the risk of worsening prolapse symptoms and recurrent prolapse after prolapse surgery, unlike some intense abdominal core exercises.

▶️Long Form PHYSIO SAFE Core Abdominal Exercises Workout youtu.be/aFjWYbXW0Vk
▶️INSTANT DOWNLOAD Prolapse Exercises eBook
https://www.pelvicexercises.com.au/pe...

These abdominal core exercises suit beginners with mild to moderate pelvic organ prolapse and when fully recovered after prolapse surgery (with medical approval to return to general exercise).

Please cease any exercise associated with physical discomfort.

Core Abdominal Exercise 1: Clam and Core
Strengthening exercise for deep abdominal muscles, hip and pelvic stabilizing muscles

Sidelying
Knees slightly bent
Activate deep abdominal core muscles
Raise top leg above lower leg
Feet together
Lower top leg
Relax core abdominal muscles.

Core Abdominal Exercise 2: Side Bridge Waist Trim
Strengthens deep abdominal waist and spinal muscles, hip and shoulder stabilizers

Side lying
Elbow under shoulder
Knees bent
Raise hips off mat
Maintain raised trunk
Lower trunk to mat
Repeat core exercise on opposite side

Beginners Modified Side Bridge
Raise waist off mat
Hip stays touching mat

Core Abdominal Exercise 3: Deep Abdominal Core Single Leg Raise
Strengthens deep core abdominal, spinal and gluteal (buttock) muscles

4-point kneeling position
Lying prone with knee pain preventing kneeling
Relax abdominal muscles
Gently contract deep abdominal muscles
Maintain abdominal contraction
Raise extended leg no higher than buttocks
Lower leg down toes to mat
Relax deep abdominal core muscles

Core Abdominal Exercise 4: Bird Dog or Superman Exercise

4 point kneeling
Extend right leg behind
Extend left arm in front
Activate deep abdominal core muscles
Raise back leg and front arm simultaneously from mat no higher than trunk
Maintain deep abdominal core muscle activation
Lower arm and leg simultaneously back to mat
Relax deep abdominal core muscles
Repeat alternate sides

These prolapse safe core abdominal core exercises can be performed daily for core abdominal strengthening and pelvic prolapse recovery with prolapse and after prolapse surgery.

#prolapse #coreexercises #pelvicfloorphysicaltherapy

5 Prolapse Safe Core Abdominal Exercises | Beginners Physiotherapy Guided WORKOUT

Michelle Kenway 2023-08-19 | Prolapse safe abdominal core exercises for beginner workout for strengthening deep abdominal core muscles with Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au. 5 abdominal core exercises to strengthen and tone deep core abdominal muscles, flatten the belly, trim the waist and act like a belly band supporting the belly, hips and lower back. These prolapse safe core abdominal exercises reduce the risk of worsening prolapse symptoms and recurrent prolapse after prolapse surgery, unlike some intense abdominal core exercises.

▶️INSTANT DOWNLOAD Prolapse Exercises eBook
https://www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook/

These abdominal core exercises suit beginners with mild to moderate pelvic organ prolapse and when fully recovered after prolapse surgery (with medical approval to return to general exercise).

Please cease any exercise associated with physical discomfort.

Timestamps: Prolapse Safe Abdominal Core Exercises
0:00 Safe abdominal core exercises for prolapse
0:39 Benefits abdominal core exercises with prolapse
1:27 Correct abdominal core muscle activation
3:48 Abdominal core and clam exercise
4:57 Side bridge core abdominal exercise
6:28 Side plank progression
6:02 Beginners side bridge
8:10 Abdominal core with single leg raise
11:35 Bird dog superman core exercise progression

Core Abdominal Exercise 1: Beginners Deep Abdominal Core Muscle Exercise
Correct core exercise technique for beginners starting deep abdominal core muscle strength and endurance exercises

Sidelying
Knees slightly bent
Uppermost hand on low abdomen feels deep abdominal core exercise
Relax abdominal muscles
Low abdomen moves slightly inward towards spine
Feel deep abdominal muscles contract
Relax deep abdominal core muscles
*Avoid contracting deep abdominal core muscles too strongly

Core Abdominal Exercise 2: Clam and Core
Strengthening exercise for deep abdominal muscles, hip and pelvic stabilizing muscles

Sidelying
Knees slightly bent
Activate deep abdominal core muscles
Raise top leg above lower leg
Feet together
Lower top leg
Relax core abdominal muscles.

Core Abdominal Exercise 3: Side Bridge Waist Trim
Strengthens deep abdominal waist and spinal muscles, hip and shoulder stabilizers

Side lying
Elbow under shoulder
Knees bent
Raise hips off mat
Maintain raised trunk
Lower trunk to mat
Repeat core exercise on opposite side

Beginners Modified Side Bridge
Raise waist off mat
Hip stays touching mat

Core Abdominal Exercise 4: Deep Abdominal Core Single Leg Raise
Strengthens deep core abdominal, spinal and gluteal (buttock) muscles

4-point kneeling position
Lying prone with knee pain preventing kneeling
Relax abdominal muscles
Gently contract deep abdominal muscles
Maintain abdominal contraction
Raise extended leg no higher than buttocks
Lower leg down toes to mat
Relax deep abdominal core muscles

Core Abdominal Exercise 5: Bird Dog or Superman Exercise

4 point kneeling
Extend right leg behind
Extend left arm in front
Activate deep abdominal core muscles
Raise back leg and front arm simultaneously from mat no higher than trunk
Maintain deep abdominal core muscle activation
Lower arm and leg simultaneously back to mat
Relax deep abdominal core muscles
Repeat alternate sides

These prolapse safe core abdominal core exercises can be performed daily for core abdominal strengthening and pelvic prolapse recovery with prolapse and after prolapse surgery.

#prolapse #coreexercises #pelvicfloorphysicaltherapy

References

Thompson, J et al. (2007) Comparison of transperineal and transabdominal ultrasound in the assessment of voluntary pelvic floor muscle contractions and functional manoeuvres in continent and incontinent women. International Urogynecology Journal, 18, 779-786

C. Richardson et al. (2004) Therapeutic exercise for lumbopelvic stabilization: A motor control approach for the treatment and prevention of low back pain; p177-178, 180-181, 186; Churchill Livingstone

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

How Many Daily Kegel Exercises for Women💃

Michelle Kenway 2023-08-17 | How many daily Kegel Exercises for women to strengthen your pelvic floor muscles with expert Pelvic Floor Physiotherapist Michelle Kenway. Long and short Kegels exercises are a must for every woman to know how to do for regaining pelvic floor strength and endurance.

▶️The 2 Essential Kegel Exercises EVERY Woman Needs to Know youtu.be/8m_49KHGBew
▶️How Many Kegels Should You Do a Day youtu.be/k6ZdMr1lChg

Research-based guidelines for how many Kegel exercises you should do every day*

Kegel Exercises for Women to Regain Strength and Endurance

1. Long Kegel Exercises for Women for Endurance

-Squeeze your 3 pelvic openings and lift them inwards
-Keep your pelvic floor muscles contracted for up to 10 seconds
-Relax your pelvic floor muscles completely
-Rest and repeat up to 10 times in a row
-3 times/day
-Beginners start gentle Kegel exercises doing number of Kegel exercises you can manage using the correct technique

Progress Slow Kegels to complete
10 slow Kegel exercises
3 times daily
70% maximal voluntary contraction

2. Short Kegel Exercises for Women for Strengthening
Start out doing the number of strong fast Kegel exercises that you can do using the correct Kegel exercise technique.

-Squeeze your 3 pelvic openings and lift them inwards
-Keep your pelvic floor muscles contracted for 1-2 seconds
-Relax your pelvic floor muscles completely
-Rest and repeat up to 10 times in a row
-3 times/day

Total Number of Daily Kegels Exercises
30 strong fast Kegel exercises
30 slow long Kegel Exercises
Total 60 Daily Kegel Exercises for women
#kegelexercisesforwomen #pelvicfloorphysicaltherapy

References

Wallace S et al (2019) Pelvic floor physical therapy in the treatment of pelvic floor dysfunction in women. Curr Opin Obstet Gynecol. Dec;31(6):485-493.

Todhunter-Brown A et al (2022) Conservative interventions for treating urinary incontinence in women: an Overview of Cochrane systematic reviews. Cochrane Database of Systematic Reviews 2022, Issue 9. Art. No.: CD012337.

Dumoulin C et al (2018) Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews Issue 10. Art. No.: CD005654.

Bo, K & Ashehoug A (2007) Strength training. In: Bo, K Berghmans B, Morkved S & Van Kampen M (Eds) Evidence Based Physiotherapy for the Pelvic Floor, Philadelphia, Elsevier pps. 119-132.

BEST COVID-19 Erectile Dysfunction Treatments | COMPLETE Treatment Guide for MEN

Michelle Kenway 2023-08-11 | BEST current COVID-19 erectile dysfunction treatments (science based) for men with Pelvic Floor Physiotherapist Michelle https://www.pelvicexercises.com.au acc. This comprehensive practical guide for patients and health professionals includes ED medications after COVID-19, fitness, weight training and Kegel exercise treatments for ED after COVID including severe COVID-19 and Long COVID recovery.

Timestamps CoVid 19 Erectile Dysfunction

0:00 Introduction ED CoVid-19 treatments
0:59 ED Medications Covid-19 treatment
1:04 PDE5 Inhibitors
1:42 Testosterone
2:10 Erectile dysfunction exercises treatment
3:10 Best fitness exercises for ED
3:24 Cardiovascular exercises
3:43 Weight training
4:04 Body combat
4:12 Team sports
5:10 Kegel exercises treatment after CoVid-19
6:42 Summary erectile dysfunction COVID-19 treatments

Causes of Erectile Dysfunction after COVID-19
Theories include:
-Decreased circulation, particularly reduced blood flow to the penis
-Decreased testosterone levels due to potential damage to the testes
-Psychological distress, including stress and anxiety triggered by the pandemic, could contribute to ED (2)

Current treatments being researched for COVID-19-related ED. Given the novelty of the virus, research is ongoing.

Discuss these ED treatments with your healthcare professional, considering potential risks associated with COVID-19.

1. Medications for ED Treatment After Covid-19

Viagra (Sildenafil) may be a potential treatment. It enhances blood flow to the penis, aiding in achieving and maintaining erections. COVID-19's impact on circulation, including blood flow to the penis, is addressed. Viagra is suggested as a treatment due to its anti-inflammatory and antioxidant effects, which have been beneficial for COVID-19 patients (1). However, potential cardiovascular problems, inflammation of the heart muscle, and blood clotting issues need to be considered.

Testosterone treatment is a potential treatment but further research is needed to determine its effectiveness for COVID-19-related ED. After COVID-19, men may experience decreased testosterone levels and testicular damage. Testosterone plays a role in endothelial function and can reduce inflammation.

2. Erectile Dysfunction Exercises Treatment After Covid-19

Physical activity and exercise is a promising treatment for COVID-19-related ED (3). Consult a doctor before starting any exercise regimen, especially after recovering from moderate to severe COVID-19. Exercise is a potential long-term solution that improves circulation, potentially addressing the main cause of ED after COVID-19.

Various exercises include cardiovascular fitness exercises like walking, running, and cycling, as well as whole-body weight training and team sports. These exercises promote improved blood flow, which can address ED causes. Exercise is a potentially more lasting alternative to medications.

Kegel exercises may potentially treat ED after COVID-19. Kegels (pelvic floor exercises) target specific pelvic floor muscles, aiding in maintaining stiffness and hardness. There's no research into Kegels for COVID-19-related ED due to the virus's recent emergence.

#CoViderectiledysfunction #Covid19 #erectiledysfunctiontreatment

References
1. Katz, J. et al. (2022) Increased odds ratio for erectile dysfunction in COVID-19 patients. J Endocrinol Invest 45, 859–864
2. Sansone A, et.al. (2021) "Mask up to keep it up": Preliminary evidence of the association between erectile dysfunction and COVID-19. Andrology. Jul;9(4):1053-1059. doi: 10.1111/andr.13003.
3. Ismail A (2022) Erectile dysfunction: the non-utilized role of exercise rehabilitation for the most embarrassing forgotten post-COVID complication in men, The Aging Male, 25:1, 217-218.

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Your 3 BEST Kegel Exercises Positions🚺🚹| Pelvic Floor PHYSIOTHERAPY #pelvicfloorphysiotherapy

Michelle Kenway 2023-08-10 | 3 Best Kegel exercises positions for women and men beginners for stronger pelvic floor muscles with Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercise.com.au. These Kegel exercise positions progress beginners through to more advanced pelvic floor exercises (Kegel exercises).

🚺🚹More effective Physio Kegel positions for men and women
▶️ 4 Best Positions Kegel Exercises for WOMEN Physical Therapy youtu.be/a_AnwwJaMfg
▶️ 4 BEST Kegels for MEN POSITIONS for FAST STRENGTH GAINS youtu.be/09z95kzcgG8

Discover the optimal positions for kegel exercises that strengthen pelvic floor muscles in women and men. These strategic Kegels positions focus on targeting these muscles effectively, facilitating their strengthening and support. The intensity of pelvic floor muscle activation follows a progressive pattern, gradually intensifying from lying down to sitting and ultimately to standing positions.

Kegel exercise positions that promote efficacy and progression:

1. Lying Down (Beginners)
Lie on your back with knees either bent or extended. This position minimizes the influence of gravity on your pelvic floor, making kegel exercises more manageable and effective.

2. Sitting
Sit on a chair or exercise ball with upright posture and no back support. This form of sitting promotes your pelvic floor muscle activation and can be especially advantageous. Seating yourself without relying on the chair's backrest and maintaining a gentle inward curve in your lower back elicits greater pelvic floor muscle activation compared to fully supported seating.

3. Standing
Kegels Standing Kegels are often a position for progressing Kegels exercises. In standing the pelvic floor muscles work against the downward force of gravity and the weight of the abdominal contents. Specifically addressing beginners, optimal sitting posture during kegel exercises plays a pivotal role in achieving success in muscle strengthening. Professional guidance often recommends adopting an erect posture while performing kegel exercises.

#kegelexercisesforwomen #pelvicfloorphysicaltherapy #kegelexercisesmen

References

1. Sapsford R, et al. (2006) "Sitting posture affects pelvic floor muscle activity in parous women: An observational study." Australian Journal of Physiotherapy. Volume 52, Issue 3, Pages 219-222.

2. Vereecken R, et al. (1975) "Electromyography of the perineal striated muscles during cystometry." Urology International 30: 92–98. 3. Wilson G, et al. (1996) "The specificity of strength training: the effect of posture." Eur J Appl Physiol. 73:346–352.

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

PHYSIO Neck Exercises & Stretches that Relieve Neck & Shoulders | 5 Min DAILY Routine

Michelle Kenway 2023-08-04 | Physiotherapy neck exercises and neck stretches routine for relieving neck pain fast. These 5 guided neck and shoulder stretches with Physiotherapist Michelle www.pelvicexercises.com.au safely and effectively relieve neck and shoulder pain, neck tension and stiffness. This is the ideal daily neck exercises routine for relaxed pain free neck and shoulder muscles .

Timestamps Neck Exercises Stretch Routine
0:00 Introduction
0:30 Shoulder rolls
0:47 Chin to chest
1:13 Ear to shoulder stretch
2:38 Nose to armpit stretch
4:17 Nose to knee stretch
5:51 Shoulder circle exercises
5:54 Back of neck stretches
6:01 Chin to chest stretch
6:43 Chin tuck
7:32 When to do neck exercises and stretches

These neck and shoulder stretches should feel comfortable. Cease any exercise associated with increased physical discomfort.

Neck Exercises Stretching Warm up
*Shoulder rolls
*Chin to chest

Physiotherapy Neck Stretches

These neck and shoulder stretches are performed slowly and gently either sitting or standing. Always keep neck exercises and neck stretches pain free and avoid overstretching by stretching for too long or too forcefully.

1. Ear to Shoulder - Upper Trapezius (side neck stretch)

Guide ear to one shoulder, keep nose facing forwards, exhale moving into this neck stretch. Feel this gentle stretch in the side of the neck and shoulder your head tilts away from.

2. Nose to Armpit - Upper Trapezius (side and back neck and shoulder stretch)
Direct nose to armpit, breathe out moving into this stretch. Feel this gentle stretch in the side and back of the neck and shoulder that your head tilts away from.

3. Nose to Knee - Levator Scapula (neck and shoulder blade stretch)
Direct nose to knee, exhale moving into this stretch. Feel this gentle stretch in the back of the neck and the top of the shoulder blade that your head tilts away from.This is a useful stretch to improve posture and relieve or avoid headaches for some people.

4. Chin to Chest Stretch - Centre lower neck muscles
Direct chin to chest, exhale moving into this stretch. Feel this gentle stretch in the base of the neck and upper back.

5. Chin Tuck Stretch - Neck muscles base of skull stretch
Tuck the chin before tilting the head to feel this gentle stretch at the base of the skull. This is a useful upper neck stretch and can assist with headache relief.

When to do Neck Stretches

Neck and shoulder stretches can be performed any time during the day to relieve neck discomfort and tension, and prevent neck and shoulder pain.
Ideally perform neck stretches when warm after a hot shower or 5 minutes of walking exercise.

Neck stretches can be gently maintained, breathing throughout for 30 - 40 seconds at a time and then gently repeated a couple of times in a row.

Neck and shoulder pain is a common problem that can often be relieved and prevented with a daily exercise routine of Physiotherapy neck stretches and neck exercises.

#neckstretches #neckexercises #physiotherapy

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Your 4 PHYSIO ❤️‍🩹 Safe Core Exercises for BEGINNERS

Michelle Kenway 2023-08-04 | These 4 core exercises for beginners strengthen and recover your deep core muscles including deep abdominal muscles, buttocks, hips and lower back muscles with Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au.

▶️ Real time long form core exercises video youtu.be/4wulAJUec14

These core exercises for beginners are safe and gentle training for the core muscles around the trunk and hips that support and stabilize the spine and pelvis. Suitable with pelvic floor dysfunction or mild- moderate low back pain recovery.

Beginners core exercises should not cause physical discomfort. Please cease any exercise that causes any physical discomfort.

Core Exercise 1 Bridge

The Bridge trains the buttocks and lower back for strengthening and stabilizing the spine and pelvis. Start lying on the back, slide one heel at a time towards the buttocks so both knees are bent and feet flat. Take the knees and hips apart so the knees are wider than hips and feet turned outwards.

Beginners push down through the heels and raise the buttocks off the ground to a comfortable height. Slowly lower the body down and relax the buttocks.

Beginners repeat up to 10 bridge exercises.

Core Exercise 2 Clam

This clam exercise is modified for beginners to increase deep abdominal core muscle activation. Start lying on one side with both knees slightly bent and knees stacked on top of each other.

Prepare by placing the uppermost hand over the belly inside the pelvic bone to feel the deep abdominal muscles contracting. Gently draw the lower belly slightly inwards towards the spine and feel gentle firming of the lower abdominal wall. Keep breathing normally with the belly gently tensed and then relax the abdominal muscles.

Repeat this deep abdominal core exercise with the clam exercise. Activate the deep core abdominal muscles and keep them contracted as you raise the top leg just off the lower leg keeping the feet together. Then lower the leg slowly back down and relax the abdominal muscles.

Core Exercise 3 Single Leg Raise Core Exercise

Single leg raise is a great beginners core exercise for the long spinal muscles, buttocks and deep abdominal core muscles. Start kneeling with hands under shoulders and knees bent directly under the hips. Keep the normal inward curve in the lower back during this core exercise.

Relax the belly then gently engage the deep abdominal muscles by drawing the lower abdominal wall slightly inwards towards the spine. Keep the abdominal core muscles contracted and breathe normally for 3-4 breaths. Now relax the abdominal muscles.

Progress by extending one leg out straight behind you with the toes directed straight down. Engage the core abdominal muscles below the briefs and raise the extended leg off the ground so the heel is no higher than the buttocks. Lower the leg so the toes touch the ground.

Repeat up to 10 exercises each leg.

Core Exercise 4 Modified Plank Exercise

The plank core exercise strengthens the abdominal core muscles. This exercise also strengthens and stabilizes the spine and shoulders. This modified beginners version of the plank is a great alternative to full plank which is not always appropriate for beginners.

Start lying prone with both elbows directly under the shoulders, place the forearms on the ground and palms facing down. Draw the shoulders away from the ears and raise the chest.

Engage the deep abdominal muscles by gently drawing in the lower abdominal wall. Raise the chest and hips off the ground and support the raised body through the forearms, elbows and the knees. Keep the body line straight from the shoulders through to the knees. Try to maintain the trunk raised position for up to 10 seconds, keeping the belly muscles engaged and breathing normally throughout this core exercise. Lower the hips and chest back to the ground and rest briefly.

Beginners gradually increase plank holds to 10 seconds.

#physiotherapy #coreexercises #beginners

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

The 4 Best Fitness Exercises 💪 That Conquer Erectile Dysfunction

Michelle Kenway 2023-07-31 | Here are the 4 best erectile dysfunction fitness exercises for treating and conquering erectile dysfunction by increasing penile blood flow, testosterone and self confidence with Pelvic Floor Physiotherapist Michelle Kenway.

Long form video 4 BEST Erectile Dysfunction Exercises FITNESS & WEIGHTS; Ultimate PHYSIO ED EXERCISE TREATMENT Guide
▶️ youtu.be/S-tFEGM2KPo

This long form video includes the best types of ED exercise, optimal exercise treatment dose, signs of improvement and how long to overcome ED with exercise treatment

The best science based exercises for overcoming ED are:
Aerobic fitness e.g. brisk walking, cycling
Weight training and circuit training including whole body resistance exercises
Body combat e.g. boxing, martial arts
Men's team exercises outdoors e.g. football

#erectiledysfunctionexercises #erectiledysfunctiontreatment #pelvicfloorphysiotherapy

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

4 BEST Erectile Dysfunction Exercises FITNESS & WEIGHTS; Ultimate PHYSIO ED EXERCISE TREATMENT Guide

Michelle Kenway 2023-07-28 | The 4 best erectile dysfunction exercises for erectile dysfunction treatment with Pelvic Floor Physiotherapist Michelle Kenway. The most effective fitness, weight training and body combat exercises for treating ED, improving circulation including penile blood flow to overcome erectile dysfunction. This complete science-based guide teaches you the best types of exercise, optimal exercise treatment dose, signs of improvement and how long to overcome ED with exercise treatment.

Time stamps
0:00 Introduction
1:01 Best types of exercises for ED treatment
2:16 Aerobic fitness exercise treatment ED
3:03 Aerobic fitness ED treatment dose
3:37 Resistance exercise treatment ED
4:31 Resistance exercise ED treatment dose
5:17 Circuit training treatment for ED
5:34 Circuit training ED treatment dose
6:00 Body combat exercise & team sports treat ED
6:35 How long to overcome ED with exercises
7:21 Physical signs of improvement

Scientific evidence supports incorporating a range of different types of exercise for effectively treating erectile dysfunction specifically:
Aerobic fitness exercises
Resistance training
Combat sports
Team sports (Allen 2019)

Please consult with your doctor before starting any new exercise program for erectile dysfunction treatment.

1. Aerobic Fitness Exercises Treat Erectile Dysfunction
Aerobic fitness (cardiovascular) exercise increases heart rate and breathing. Hardness occurs when blood flows quickly into the penis. Aerobic fitness exercise increases blood flow and causes blood vessels to dilate (open up). Appropriate cardiovascular exercise increases circulation so more blood flows faster through the entire body including increased penile blood flow.

Cardiovascular exercises for treating erectile dysfunction include:
Brisk walking
Swimming (Duca 2017)
Cycling (Allen & Walter 2018)
Running (Allen 2019)

Aerobic Exercise Prescription for ED Treatment
30 to 45 mins
4 days/week
Moderate intensity (Allen 2019)

Resistance Training Exercises Treat Erectile Dysfunction
Resistance (weight) training immediately spikes testosterone. Men with lower levels of testosterone have increased risk of ED. Added benefits for ED; improved circulation, body image and self confidence.

Weightlifting Guide for ED Treatment
Weightlifting exercises targeting upper and lower body
2 alternate days/week
High intensity & proper form (Garber et al., 2011)
Start light weights
Gradually progress
Ensure adequate rest and recovery

Circuit Training Guide for ED Treatment
Circuit training combines resistance and aerobic exercise. Circuit training can benefit testosterone levels, vascular adaptations and erectile function.
2 circuit training sessions/week
Whole-body exercises (Garber et al., 2011)

3. Body Combat Sports and Team Sports for Men Treat Erectile Dysfunction
ED is associated with stress and decreased self esteem and combat sports e.g. martial arts and boxing can help men overcome erectile dysfunction through improved self esteem and stress reduction. (Allen, 2019). Male team sports have psychological benefits that can carry over to improved erectile function e.g. football and baseball (Allen, 2019)

How Long to Overcome Erectile Dysfunction with Exercise

16 weeks for long term physical changes that overcome erectile dysfunction with exercise (Allen 2019).

#erectiledysfunctionexercises #erectiledysfunctiontreatment #pelvicfloorphysiotherapy

References
Allen, M. (2019) Physical activity as an adjunct treatment for erectile dysfunction. Nat Rev Urol 16, 553–562.

Garber, C. et al (2011) American College of Sports Medicine. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. Jul;43(7):1334-59.

Duca, Y. et al (2019) Erectile dysfunction, physical activity and physical exercise: Recommendations for clinical practice. Andrologia. 2019; 51:e 13264.

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

5 Pelvic Floor Exercises ❤️‍🩹 MISLEADING Many Women!

Michelle Kenway 2023-07-26 | These 5 ‘pelvic floor exercises for women’ are not pelvic floor exercises (Kegels) and are deceiving women with incorrect misinformation. Expert Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au guides you through 5 misleading 'pelvic floor exercises'. Some of these exercises are potentially dangerous for some women with pelvic floor dysfunction.

▶️More Information HERE '5 Pelvic Floor Exercises that are MISLEADING Many Women!" youtu.be/YAYSnsCfxbs

Vaginal looseness, bladder leakage or pelvic organ prolapse will not be remedied by these so-called ‘pelvic floor exercises' despite their claims.

Pelvic floor exercises for women specifically train the pelvic floor muscles. Exercises that don’t specifically target the pelvic floor muscles can't claim to be pelvic floor exercises or Kegel exercises and will not treat pelvic floor problems such as urinary incontinence or pelvic organ prolapse.

‘Pelvic Floor Exercises' 1 - Bridge

Bridge exercise (glute or floor bridge) involves lifting and lowering the trunk while lying on the ground to strengthen the buttocks (gluteal muscles). This exercise is commonly misrepresented as a pelvic floor exercise. The bridge does not specifically strengthen the female pelvic floor muscles. The pelvic floor muscles sit inside the pelvis whereas the buttocks are positioned outside the pelvis. Pelvic floor physiotherapists encourage women to relax the buttocks during correct pelvic floor exercises.

‘Pelvic Floor Exercise’ 2 - Abdominal Curls

Abdominal curls (abdominal crunches) often cause confusion between abdominal and core exercises. Abdominal strength exercises which involve raising the head, shoulders, or both legs, primarily strengthen the six-pack muscles (rectus abdominis) muscles. Research has shown that intense abdominal curl exercises can cause downward pelvic floor movement in women with weak pelvic floor muscles. Intense abdominal curl exercises may pose a risk for worsening pelvic floor problems in women with weak pelvic floor muscles.

‘Pelvic Floor Exercise’ 3 - Squats

Deep squats with variations like wide-legged squats or weighted squats, may increase pressure downwards on a weak pelvic floor. Weighted deep squats potentially weaken the female pelvic floor muscles in women with preexisting pelvic floor dysfunction.

‘Pelvic Floor Exercise’ 4 - Thigh Adductor Squeeze

The adductor squeeze exercise involves squeezing a Pilates ball or Yoga block between the knees. This exercise strengthens the hip adductor muscles near the groin. Despite being mistakenly referred to as a pelvic floor exercise or Kegel exercise in various videos, this exercise primarily engages the inner thigh or hip adductor muscles. Pelvic floor physiotherapists discourage inner thigh activation during targeted pelvic floor exercises for strengthening pelvic floor muscles.

‘Pelvic Floor Exercise’ 5 - Pelvic Tilt

Pelvic tilts are often misleadingly referred to as pelvic floor exercises. In reality, this is a pelvic and lower back mobility exercise. Pelvic tilts involve the hip, lower back, and some abdominal muscles and do not train or strengthen the pelvic floor muscles. These exercises will not strengthen pelvic floor muscles and are not pelvic floor exercises.

#pelvicfloorexercisesforwomen #pelvicfloorphysiotherapy #kegelexercisesforwomen

References
Barton, Amanda, et al. (2015) "Transabdominal ultrasound to assess pelvic floor muscle performance during abdominal curl in exercising women." International urogynecology journal 26: 1789-1795.

Gephart, L. ET AL (2018). Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity. In Baylor university medical center proceedings (Vol. 31, No. 3, pp. 289-293). Taylor & Francis.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Relieve Stress and Anxiety with Deep Breathing & Muscle Relaxation Exercises | 10 MIN PHYSIO Guide

Michelle Kenway 2023-07-21 | Deep breathing exercises and progressive muscle relaxation for relieving stress, anxiety and tension with Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au. This 10 minute guided diaphragmatic breathing and relaxation routine incorporates deep breathing exercises, body scanning, progressive muscle relaxation and mindfulness for non sleep deep rest (NSDR) to calm the mind, relieve stress, anxiety and muscle tension.

Timestamps
0:00 Introduction to breathing and relaxation
0:21 Body positions for relaxation
0:53 Close your eyes
0:56 Body scanning for sensations of tension
1:59 Deep breathing exercises technique for relieving stress and anxiety
2:31 Diaphragmatic breathing exercises for relaxation
3:06 Inhale technique
3:09 Exhale technique
4:10 Progressive muscle relaxation exercises and mindfulness
8:09 Deep breathing exercises
9:00 Reawaken body and mind

Body Position for Relieving Stress and Anxiety

Start in a comfortable, supported position lying down or sitting in a supported position. If lying down, you can use pillows to support your head and legs. Cover your body to feel warm and protected. Close your eyes during these exercises.

Body Scanning

Body scanning involves noticing sensations in your body to normalise altered sensations and become aware of sensations associated with increased stress, anxiety and tension.

Deep Breathing Exercises for Relaxation (Diaphragmatic Breathing)

Start by noticing your current breathing pattern.

Try to breathe in through your nose and out through your mouth during deep breathing exercises for stress and anxiety. This deep breathing technique activates the parasympathetic nervous system activation for rest and relaxation. Place one hand on your chest and the other hand on your upper belly, above your navel to feel how your body moves as you inhale and exhale. Deep breathing exercises are slow and gentle rather than forceful.

Breathe in slowly and deeply through your nose to fill your lungs with air. Feel your belly expand and move outward beneath your hand. Next breathe out slowly through your mouth, allowing your breath to fall away gently, noticing your belly flatten and sink down as you breathe out. Your chest should remain motionless during deep breathing exercises. This is the correct way to breathe deeply and fill your lungs with air using your diaphragm.

This is the correct way to do deep breathing exercises for relieving stress and anxiety. Deep breathing in this manner slows your nervous system and heart rate and keeps the mind, the muscles and the breath connected.

Whole-body progressive muscle relaxation relieves muscle tension, stress and anxiety. When the muscles and body parts are voluntarily relaxed, stress and tension are also relieved. This technique helps you know how the body feels when it is in a relaxed state.

Progressively relax the muscles of the body and become mindful of the feet, legs, abdomen, pelvic floor, chest, arms, jaw and face. This practice of voluntary relaxation and mindfulness relieves stress, anxiety and tension.

Perform these deep breathing exercises and whole body relaxation routine for mental health, emotional and physical wellness including preventing and relieving stress, anxiety and tension.

#deepbreathingexercises #stressrelief #mindfulness

Relaxation Music
Soft Piano Ambient
Licensor's Author Username: Music_Runner
Licensee: Michelle Kenway
Item URL: https://audiojungle.net/item/soft-pia...

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Prostate Exercises for FASTEST Prostate Surgery Recovery from Bladder Leaks & Erectile Dysfunction

Michelle Kenway 2023-07-21 | These prostate exercises for prostate surgery recovery are the fastest proven Physiotherapy pelvic floor exercises to stop bladder leakeage and overcome erectile dysfunction after prostatectomy. Expert Pelvic Floor Physiotherapist Michelle Kenway guides you through real-time Kegels (pelvic floor exercises) workout for strengthening the pelvic floor muscles fast.

▶️ Prostate Exercises for FASTEST RECOVERY | The Most Recent Training Advances for MEN! youtu.be/B3APjwkqi3Q

Current research shows that pelvic floor training exercises designed especially for men improve bladder control faster when started before prostate surgery than the traditional pelvic floor exercises that until recently were usually started after surgery. The best prostate surgery exercise position before and after surgery, how to do your exercises correctly and how many exercises to do for the best results.

Daily Prostate Exercises Guide Before Prostate Surgery (Milos et al 2019)
- Do standing Kegel exercises
- Perform 10 x 1 second fast exercises plus 10 x 10 second long exercises
- Rest for 10 seconds between each long exercise
- Repeat these Kegel exercises 6 times/day (total 120 Kegel exercises)

Prostate surgery exercises are usually much easier to perform after practicing them 5-6 weeks before surgery. After prostate surgery, these exercises are usually started around 1 week after your catheter is removed according to your doctor's advice.

Gradually progress your prostate surgery exercises back towards your pre-surgery daily dose during your prostate surgery recovery.

#prostateexercises #prostatesurgery #Kegels

References
Milios, J., Ackland, T., & Green, D. (2019). Pelvic floor muscle training in radical prostatectomy: A randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urology, 19(1), 116. https://doi.org/10.1186/s12894-019-05... Hodges, P., Stafford, R.,

Hall, L., Neumann, P., Morrison, S., Frawley, H., … Cameron, A. (2019). Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urologic Oncology. https://doi.org/10.1016/j.urolonc.201...

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

The 4 BEST Core Exercises for Beginners - PHYSIOTHERAPY for Core Strength & Recovery

Michelle Kenway 2023-07-14 | 4 Physiotherapy core exercises for beginners strengthen the deep abdominal core muscles, lower back, buttock and hip muscles with Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au. Michelle guides you step by step through these core exercises that recover trunk strength and stability and shows exercise modifications for absolute beginners.

These core exercises for beginners are safe, gentle training for the core muscle activation and strengthening for core trunk and hip muscles that support and stabilize the spine and pelvis. Suitable with pelvic floor weakness and mild-moderate low back pain recovery.

Timestamps
0:00 Introduction
0:54 Bridge
2:02 Clam with core abdominal activation
2:24 Deep abdominal core technique
3:58 Single leg raise modified
4:43 Single leg raise kneeling
5:25 Modified plank

Beginners core exercises should feel comfortable and pain free. Cease core exercises that cause physical discomfort.

Bridge Core Exercise

Bridge trains the buttocks and lower back for strengthening and stabilizing the spine and pelvis. Start lying on the back, slide one heel at a time towards the buttocks so both knees are bent and feet flat. Take the knees and hips apart so the knees are wider than hips and feet turned outwards.

Beginners push down through heels and raise the buttocks to a comfortable height. Slowly lower down and relax the buttocks.

Clam & Abdominal Core Exercise

Clam exercise for beginners combines deep abdominal core muscle activation and hip strengthening. Start lying on one side with both knees slightly bent and knees stacked on top of each other.

Gently draw the lower belly slightly inwards towards the spine to firm the lower abdominal core muscles breathing normally. Lift and then lower the uppermost knee from the lower leg keeping both feet together throughout.

Single Leg Raise Core Exercise

Single leg raise is a beginners core exercise for the long spinal muscles, buttocks and deep abdominal core muscles. Start kneeling, hands under shoulders and knees directly under hips.

Gently activate the deep abdominal muscles drawing the lower abdominal wall slightly towards the spine. Extend one leg out behind with toes directed down. Raise the extended leg off the ground so the heel is no higher than the buttocks. Lower the leg so the toes touch the ground.

Modified Plank Core Exercise

The plank core exercise strengthens abdominal core muscles, spine and shoulders. This is a modified beginners version of the plank.

Start lying prone, elbows under the shoulders and forearms on the ground. Draw both shoulders away from the ears and raise the chest.

Engage the deep abdominal muscles gently drawing in the lower abdominal wall. Raise the chest and hips off the ground supporting the trunk through the forearms, elbows and knees. Keep the body line straight from the shoulders through to the knees. Breathe normally throughout this beginners core exercise before lowering the trunk back down.

#physiotherapy #coreexercises #beginners

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

What is Average Male Size 👀? The BIG Size Myth!

Michelle Kenway 2023-07-09 | What is average male size? Learn what most men believe average male size is versus real male size according to the clinical research findings with Pelvic Floor Physiotherapist Michelle Kenway from https://www/pelvicexercises.com.au.

What is Average Male Size? The BIG Size Myth

There is little to no evidence that size is related to shoe size, race or sexual orientation (King 2021).

Most men believe average excited length is 6 inches (15.24 cm) or greater. Most studies to date investigating average male size have involved self reporting measures such as postal surveys.

Clinical studies measuring male size have shown that the average excited male length is 5.1 - 5.5 inches (12.95 - 13.97 cm). Based on the current evidence it's believed that “most men underestimate their size compared to other men” (King 2021).

#whatisaveragesize #doessizematter #sizematters

Reference

King BM. Average-Size Erect Penis: Fiction, Fact, and the Need for Counseling. J Sex Marital Ther. 2021;47(1):80-89.

How to do Diaphragmatic Breathing Exercises for Beginners | PHYSIOTHERAPY

Michelle Kenway 2023-07-08 | Diaphragmatic breathing exercises for beginners with Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au. Learn how to do diaphragmatic breathing exercises for relieving anxiety and stress, relaxation, improving blood oxygenation levels and recovering post surgery or after illness. These Physiotherapy diaphragmatic breathing exercises teach beginners the correct deep exercises for relaxation and stress management.

Timestamps
0:00 Introduction
0:27 Breathing positions
0:34 Hand placement for breathing exercises
0:47 Chest remains motionless
0:53 Upper abdominal outward movement (inhale)
1:12 Diaphragmatic breathing exercise real-time
1:45 Real-time practice deep breathing
2:14 Correct breathing speed
2:26 Beginners shortness of breath solution
2:49 How many diaphragmatic breathing exercises
3:02 Deep breathing for stress, anxiety and recovery

Diaphragmatic Breathing Exercises for Beginners Technique

Start your deep breathing exercises lying down, sitting or standing. If you’re upright, lengthen your spine by lifting the crown of your head to the ceiling and raise your chest.

Place one hand on your chest and the other on your abdomen above your navel just below your rib cage. This is to feel any movement of your chest and upper belly as you breathe.

Inhale slowly and deeply through your nose if you can, if not through your mouth. Direct your deep breath down into your belly to fill your lungs with air. As you inhale, notice the outward or forward movement of your belly beneath your hand. Your waist will also widen as you inhale deeply using your diaphragm..

Next breathe out (exhale) slowly through your mouth and allow the air to gently fall away from your lungs. You should feel the hand on your belly sink slowly back down as you breathe out.

When doing diaphragmatic breathing your chest should remain motionless throughout, only your upper belly moves as you breathe in and out. The hand on your chest should remain still and your shoulders relaxed and away from your ears during these breathing exercises.

Repeat this deep breath, breathing in slowly through your nose if you can, inhaling deeply and directing your breath down into the belly so that you feel the hand on your belly rise as your lungs expand. Your chest should remain still as you inhale and exhale.
Beginners can occasionally feel a little short of breath initially, especially accustomed to using a shallow upper chest pattern of breathing. Take a break if needed, and then continue when you’re ready.

Practice diaphragmatic breathing exercises without using your hands for feedback about the movement of your chest and belly when you feel confident you are breathing using your diaphragm with the correct technique. With practice, diaphragmatic breathing feels more natural and becomes automatic.

How Many Diaphragmatic Breathing Exercises

You can do these breathing exercises any time, it’s a great practice to do them daily.

Aim to complete 4-5 consecutive deep breathing exercises. These can be performed hourly when recovering after surgery or illness.

Diaphragmatic breathing exercises can relieve anxiety and stress so they can be performed any time you feel tense and the need to relax.

#diaphragmaticbreathingexercises #physiotherapy #beginners

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Kegel Exercises for Men that CURE Erectile Dysfunction & IMPRESS | #1 PHYSIO Treatment

Michelle Kenway 2023-07-05 | Kegel exercises for men that treat erectile dysfunction and bladder leakage. This pelvic floor physiotherapy treatment involves one simple exercise technique. Here's how to target specific pelvic floor muscles for improving stiffness and bladder control. Physiotherapist Michelle from https://www.pelvicexercises.com.au teaches how to exercise and strengthen precise pelvic floor muscles that treat erectile dysfunction and bladder incontinence.

Timestamps
0:00 Introduction to Kegel technique
0:42 Pelvic floor muscles location
0:58 Role pelvic floor muscles
1:18 Exercise positions
1:25 Perineum location
1:56 Kegels technique (ED and bladder leakage)
2:19 Correct Kegels technique and feedback
3:10 Alternative Kegel technique
3:42 Progress Kegel exercises
3:44 Interrupt urine flow
4:39 Kegels standing

Kegel Exercises for Erectile Dysfunction and Bladder Control Treatment

The step-by-step instructions guide you on the proper execution of Kegel exercises for ED and urinary incontinence. Whether lying on your side or sitting, you'll learn how to place your index and third fingers on the perineum and apply gentle pressure for feedback about using the correct Kegel exercise technique and pelvic floor muscle activation.

Self Check Kegels Method

By intentionally shortening the penis, you should feel a subtle bulge or firmness under your fingers on your perineum, indicating the Kegel exercise is performed correctly. Remember to also relax the pelvic floor muscles after each contraction, which is equally important.

Checking and Progressing Kegel Exercises

To ensure you're using the correct pelvic floor muscles, two reliable treatment methods are recommended. Perform a urine flow interruption test once a week, but avoid making it a regular practice to avoid interrupting bladder emptying. Additionally, stand side-on to a mirror and observe your penis moving inward towards your body and slightly up during the correct Kegel exercise, followed by pelvic floor relaxation and return to its resting position.

Treatment progress can be checked using the same two Kegel exercise techniques. Improved pelvic floor muscle strength and power is indicated by the ability to quickly stop the flow of urine midstream or earlier. Performing Kegel exercises in standing progressively strengthens the pelvic floor muscles when compared with lying down or seated exercises.

Consistent practice, starting gently and gradually increasing exercise intensity, is key to effective treatment. Incorporating these Physiotherapy treatment techniques into your Kegel exercises can overcome erectile dysfunction and regain control over bladder leakage.

#kegelexercisesformen #erectiledysfunction #pelvicfloorphysicaltherapy

References
Hodges PW, Stafford RE, Hall L, Neumann P, Morrison S, Frawley H, Doorbar-Baptist S, Nahon I, Crow J, Thompson J, Cameron AP. Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371. doi: 10.1016/j.urolonc.2019.12.007. Epub 2019 Dec 25. PMID: 31882228.

Stafford RE, Ashton-Miller JA, Constantinou C, Coughlin G, Lutton NJ, Hodges PW. Pattern of activation of pelvic floor muscles in men differs with verbal instructions. Neurourol Urodyn. 2016 Apr;35(4):457-63. doi: 10.1002/nau.22745. Epub 2015 Mar 1. PMID: 25727781.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Fast Kegel Exercises for Men - CONTROL 👀

Michelle Kenway 2023-07-02 | Guided Kegel Exercises for men real-time power workout to regain control and last longer. Pelvic Floor Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au guides you with 10 Kegels that train fast twitch pelvic floor muscle fibres to treat erectile dysfunction and bladder control.

Kegels for Men Exercises
1. Kegels Technique
* Start with the best position for your comfort and sensation; lying down, sitting upright or standing
* Shorten the penis and contract as if stopping the flow of urine
* Use a brisk strong action to contract for 1 second
* Relax and release your pelvic floor muscles between every Kegel exercise
* Increase the strength of your Kegel exercises when you have the correct form

2. Kegels Daily Routine
* Repeat up to 10 fast, strong 1 second Kegel exercises in a row
* Do these fast Kegels 3 times daily

#kegelsformen #kegelexercisesmen #lastlonger

Reference Milios, J. et al (2019). Pelvic floor muscle training in radical prostatectomy: a randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urol 19, 116.

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Rapid Pelvic Pain Relief with Pelvic Floor Spasm | 4 Expert PHYSIO Home Treatments

Michelle Kenway 2023-07-01 | Rapid relief from pelvic pain and pelvic floor spasm with 4 Pelvic Floor Physiotherapy home treatments for women and men. Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvic exercises.com.au shows you how to quickly relieve pelvic pain and associated pelvic floor muscle spasm with natural home remedies.

#pelvicfloorspasm #pelvicfloorphysiotherapy #pelvicpain

Timestamps
0:00 Introduction to pelvic pain and pelvic floor spasm
1:03 Best resting positions
2:06 Heat therapy
2:26 Diaphragmatic breathing exercises
3:46 Avoid aggravating activities
4:56 Medications for pelvic pain and pelvic muscle spasm

Please consult with your doctor or pelvic floor physiotherapist for assessment and management of pelvic pain.

Treatment 1: Unload Your Pelvic Floor

During a flare-up of pelvic pain with tight or hypertonic pelvic floor muscles in spasm, lying down is crucial. When you're upright, the weight of your belly and pelvis puts pressure on the pelvic floor muscles causing them to work harder and prolonged pelvic floor muscle stretch.

The best positions for unloading the pelvic floor and relieving pelvic pain and muscle spasms include lying down on your back with a pillow or side-lying position. Unloading your pelvic floor instantly promotes muscle relaxation and pain relief.

Treatment 2: Heat Therapy

Heat therapy alleviates pelvic pain and relaxes pelvic floor muscles. Applying comfortable heat or warmth to your pelvic floor or lower abdomen can reduce discomfort and relax pelvic floor muscle spasm.

Apply heat for about 15 to 20 minutes at a time.

Lying down and soaking in a warm bath can also promote pelvic floor muscle relaxation and pelvic pain relief.

Technique 3: Diaphragmatic Breathing

Diaphragmatic breathing, or deep breathing exercises are essential therapy for pelvic floor relaxation. You can practice this technique while lying down and using heat therapy.

Diaphragmatic breathing involves taking slow, deep breaths into your belly. As you inhale preferably through your nose, allow your belly to expand outward. Then, exhale slowly through your mouth, feeling your belly relax and deflate. This type of breathing helps relax the pelvic floor muscles and promotes overall relaxation.

Treatment 4: Avoid Aggravating Activities

Resting your pelvic floor includes avoiding activities and exercises that aggravate their pelvic pain.

Therapies to avoid with moderate to severe pelvic pain flareup include:
*Kegel exercises or pelvic floor exercises
*Intense pelvic floor stretches
*Self trigger point therapy or intense muscle release strategies

Treatment 5: Pelvic Pain Medication and Muscle Relaxants

Over-the-counter pain medications like paracetamol or nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pelvic pain during a flare-up. It's important to follow the recommended dosage and consult with a healthcare provider before taking any medications.

Muscle relaxants prescribed by a healthcare professional can be helpful for reducing pelvic muscle spasm. These medications should only be taken under professional guidance and supervision.

Be guided by your Pelvic Floor Physiotherapist regarding the best time to recommence pelvic therapy exercises. Professional guidance from a pelvic floor physiotherapist is crucial for managing pelvic pain and pelvicfloor spasm.

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

How to STOP Queefing Noises NOW!🌸

Michelle Kenway 2023-06-27 | Here's how to stop queefing or vaginal gas noises NOW with Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au. Michelle shares the best 3 Pelvic Floor Physical Therapy techniques for stopping vaginal gas or queefing noises.

1. Tampons
The first and most readily available treatment for women to prevent vaginal gas is to wear a tampon (Neels et al 2017) This method may be used by some women to reduce vaginal flatulence during exercise and movement related activities.

2. Pessary Devices
One of the most effective treatments for reducing vaginal gas is the pessary device (Sahar et al 2019). Pessary devices are often used to treat pelvic organ prolapse and they stiffen the vaginal walls. Some pessaries can be used during exercise and during intercourse. Pessaries are fitted by gynecologists and pelvic floor physiotherapists.

3. Pelvic Floor Physiotherapy
A. Pelvic Floor Weakness
Kegel exercises (pelvic floor exercises) are effective vaginal gas treatment for some women with weak pelvic floor muscles Krissi et al (2003), Hsu (2007), Miranne et al (2015).

B. Pelvic Floor Muscle Spasm (Tightness)
Kegel exercises are not appropriate initial treatment for vaginal gas with tight pelvic floor muscles. Kegel exercises can increase pelvic floor muscle tightness. Pelvic floor physiotherapy for pelvic floor muscle relaxation training may be beneficial to stop vaginal gas.

#vaginalgas #queef #pelvicfloorphysicaltherapy

Medical References

Sahar T et al (2020) The Comparison of the Effects of Pessary, Pelvic Floor Physiotherapy, and Corrective Surgery Methods in Correction of Vaginal Sound in Patients with Pelvic Floor Disorders
J Biochem Tech Special Issue (1): 85-91 ISSN: 0974-2328

Hsu S (2007) Vaginal wind--a treatment option. Int Urogynecol J Pelvic Floor Dysfunct. Jun;18(6):703.

Neels H et al (2017) Vaginal wind: A literature review. European Journal of Obstetrics & Gynecology and Reproductive Biology. Jul 1;214:97-103.

Renckens C & Klinkert J (2012) Garrulitas vulvae: a case refractory to repeated attempts at surgical correction, solved by a novel treatment. European Journal of Obstetrics, Gynecology, and Reproductive Biology. Jul 21;165(1):129-30.

Miranne J et al (2003) Prevalence and Resolution of Auditory Passage of Vaginal Air in Women With Pelvic Floor Disorders. Obstet Gynecol.2015;126(1),136–43 [5].

Krissi H et al (2003) Vaginal wind—a new pelvic symptom, International Urogynecology Journal and Pelvic Floor Dysfunction.2003;14(6):399-402.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

RELIEVE Constipation after Hysterectomy - 3 BEST PHYSIO HOME Treatments

Michelle Kenway 2023-06-24 | Constipation after hysterectomy is a painful and common side effect during hysterectomy recovery at home. Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au shows 3 safe effective ways to relieve and prevent constipation after hysterectomy and promote bowel movement while avoiding pain and straining.

Hysterectomy Recovery Exercises eBook https://www.pelvicexercises.com.au/pelvic-exercise-products/downloads/hysterectomy-recovery-book1/https://www.pelvicexercises.com.au/pelvic-exercise-products/downloads/hysterectomy-recovery-book1/

Constipation after Hysterectomy Timestamps
0:00 Introduction
0:27 Constipation and pain relief
0:50 Causes of hysterectomy constipation
1:10 Constipation treatments
1:13 Laxatives
1:50 Exercise after hysterectomy
2:19 Bowel movement technique
5:32 Severe constipation strategy
5:36 Constipation diet

Constipation during hysterectomy recovery can be caused by:
*Anesthesia
*Certain medications
*Internal swelling
*Pain
*Bed rest after surgery

Constipation Treatments at Home

1. Osmotic Laxatives
One of the treatments for constipation after hysterectomy is the use of osmotic laxatives, such as Macrogol, Movicol, or Osmolax. These laxatives help soften the stool and make it easier to pass. They can be prescribed by your doctor or recommended by a pharmacist to alleviate constipation symptoms.

2. Safe Exercise
Engaging in safe and gentle exercises is another method to relieve constipation after hysterectomy. Walking is an ideal exercise for most women during hysterectomy recovery, as it stimulates bowel movements and promotes overall healing. It is advisable to perform short walks at regular intervals throughout the day, unless otherwise instructed by your doctor.

3. Bowel Emptying Technique
Bowel emptying techniques are crucial in relieving constipation after hysterectomy. By adopting the right position and technique, you can avoid straining and reduce pain during bowel movements.

a. Position
Sitting down with a tall spine and leaning forward while placing your hands on your thighs can facilitate easier bowel emptying.

b. Technique
Deep breathing techniques can also be helpful in relaxing the pelvic floor muscles to avoid straining. The brace and bulge ‘Moo to Poo’ is the best bowel movement technique to use after surgery.

4. Constipation Diet
Dietary changes may be necessary to manage constipation after hysterectomy. While a high-fiber diet is generally recommended for regular bowel movements, reducing high-fiber foods temporarily can be beneficial in alleviating constipation. Your doctor or a registered dietitian can provide guidance on adopting a lower-fiber diet that is suitable for your specific needs during this recovery period.

Severe Constipation
If constipation persists or becomes severe, it is important to consult your doctor or pharmacist for further management and advice. They can assess your situation and provide appropriate interventions or recommend alternative treatments to address constipation after hysterectomy.

By following these strategies, including medication, safe exercise, proper bowel emptying techniques, and dietary adjustments, you can effectively relieve and manage painful constipation after hysterectomy.

#constipationafterhysterectomy #hysterectomyrecovery #pelvicfloorphysiotherapy

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Does Size Matter?❤️

Michelle Kenway 2023-06-21 | Does size matter? Size matters to many men but does size matter to most women? Here’s what women say about the size myth and what really matters most with Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au

Watch NOW Full Does Size Matter? What is average size? youtu.be/upbonCPgfMo

Many men are increasingly concerned about personal size. The size myth has dramatically increased demand for size enhancing medications, devices and potentially dangerous surgical lengthening techniques (American Urological Society).

The survey on does size matter asked women 2 questions:

1. Does SIZE matter to you, if so why?
2. If size DOESN'T matter, then what does matter?

#doessizematter #thesizemyth #pelvicfloorphysiotherapy

Music Marvin Gaye Instrumental FLP Studio remake

KEGEL Exercises for Men WORKOUT ⏱️ Realtime 10 Seconds

Michelle Kenway 2023-06-20 | Kegel exercises for men workout realtime, 10 seconds endurance for lasting longer with erectile dysfunction or stopping bladder leaks. Pelvic Floor Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au guides you through these 10 second kegel exercises.

#Kegelexercisesformen #pelvicfloorphysicaltherapy #lastlongerinbed

Start Kegel exercises for men, either lying down, sitting upright or standing tall.

Kegel exercises technique for ED and bladder leakage targets specific pelvic floor muscles at the base of the penis.

Correct Kegel exercises technique involves 2 actions:
1. shortening the penis using pelvic floor muscles
2. contracting the pelvic floor muscles as if to stop the flow of urine

* Start this workout with gentle maintained Kegel exercises
* Breathe normally during Kegels
* Keep buttocks and abdominal muscles relaxed
* Gradually increase exercise intensity when you have correct form.

Repeat this real-time Kegels workout to do 10 consecutive Kegel exercises, 3-6 times daily for best gains.

Reference
Milios, J.E., Ackland, T.R. & Green, D.J. Pelvic floor muscle training in radical prostatectomy: a randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urol 19, 116 (2019).

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

How to do Diaphragmatic Breathing Exercises ❤️‍🩹PHYSIOTHERAPY

Michelle Kenway 2023-06-20 | How to do diaphragmatic breathing exercises for beginners with Physiotherapist Michelle Kenway. Improve blood oxygen levels, strengthen your diaphragm, relax and reduce stress, relieve muscle tension and improve digestion for heartburn relief. Physiotherapy diaphragmatic breathing exercises are also known as deep belly breathing or abdominal breathing exercises.

#diaphragmaticbreathing #physiotherapy #deepbreathingexercises

Beginners start lying down, sitting upright or standing tall.

Diaphragmatic Breathing Exercises Technique

Place one hand on your chest and the other hand on your belly.

Correct diaphragmatic breathing exercises breathe in via the nose and out via the mouth. Feel the belly rise and expand forward as you inhale. Feel the belly relax and sink down as you exhale. The hand on your chest should not move during correct deep breathing exercise technique.

Diaphragmatic breathing exercises can have physical and emotional benefits.

1. Relaxation and Stress Reduction: Diaphragmatic breathing activates the body's relaxation response, helping to calm the mind, reduce anxiety, and alleviate stress. It triggers the parasympathetic nervous system, which counters the effects of the sympathetic nervous system (responsible for the fight-or-flight response), promoting a sense of calmness.

2. Improved Respiratory Function: Diaphragmatic breathing strengthens the diaphragm muscle, which is the primary muscle involved in respiration. By engaging the diaphragm more effectively, it allows for deeper and more efficient breathing. This can help improve lung capacity, increase oxygen intake, and enhance overall respiratory function.

3. Enhanced Oxygenation: Deep belly breathing allows for a greater exchange of oxygen and carbon dioxide in the lungs. By taking slow, deep breaths, more oxygen enters the bloodstream and reaches the body's tissues and organs. This can result in increased energy levels, improved cognitive function, and a general sense of well-being.

4. Reduced Muscle Tension: Diaphragmatic breathing promotes relaxation of the muscles throughout the body. It can help release tension in the neck, shoulders, and chest, which are common areas where people hold stress and anxiety. By consciously focusing on the breath and releasing muscle tension, it can contribute to physical relaxation and relieve muscular pain or discomfort.

5. Improved Digestion: Deep belly breathing stimulates the vagus nerve, which plays a crucial role in the digestive system. By activating the parasympathetic response, it can enhance digestion, reduce bloating, and alleviate symptoms associated with gastrointestinal issues such as irritable bowel syndrome (IBS) or acid reflux.

6. Emotional Regulation: Diaphragmatic breathing exercises can assist in emotional regulation and provide a tool for managing difficult emotions. By consciously directing the breath, individuals can increase their awareness of their emotional state and create a space for emotional processing and self-reflection. It can help in reducing feelings of anger, frustration, or sadness and promoting a more balanced emotional state.

Incorporating diaphragmatic breathing exercises into your daily routine can have a positive impact on your physical and mental well-being, promoting relaxation, reducing stress, and improving your overall health.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

4 Pelvic Floor Stretches that Relax TIGHT Pelvic Floor Muscles | PHYSIO Beginners Routine

Michelle Kenway 2023-06-17 | Pelvic floor stretches physiotherapy for relieving pelvic pain and relaxing tight pelvic floor muscles for beginners (women and men). Pelvic floor physiotherapist Michelle https://www.pelvicexercises.com.au guides you step by step through these 4 gentle beginners pelvic floor stretches to relax pelvic floor muscle spasm and associated pelvic pain.

Keep these pelvic floor stretches comfortable for your body, stop and rest at any time. Cease pelvic floor stretches that increase pelvic pain.

Timestamps
0:00 Introduction
0:41 Pelvic relaxation position
1:26 Diahragmatic breathing exercises
2:34 Butterfly stretch
3:30 Modified butterfly stretch (beginners)
4:31 Knees to chest stretch
4:48 Modified knee to chest (beginners)
6:08 Child's pose stretch
6:19 Modified child's pose stretch
7:29 Diapgragmatic breathing & pelvic floor relaxation

Starting Relaxation Position for Pelvic Floor Stretches
Lie on your back with 2 pillows or cushions under your knees for support. These pelvic stretches work best to relax pelvic floor muscles after a warm bath or short walk to warm up your muscles.

Diaphragmatic Breathing for Pelvic Floor Relaxation
This deep breathing exercise is the best exercise for beginners to relax pelvic floor muscles and ease pelvic pain. Practice diaphragmatic breathing by placing one hand on your belly and the other on your chest. Breathe deeply in through your nose, feeling your belly rise and your pelvic floor muscles lengthen and relax. Exhale gently through your nose or mouth. Repeat for 3-4 slow breaths. Perform these breathing exercises during pelvic floor stretches.

Pelvic Floor Stretch 1. Butterfly Stretch
Start lying down with knees bent and feet flat. Breathe into your belly 1-2 breaths, exhaling as lower both of your knees outwards. Feel the gentle stretch on the inner thigh near the groin. Place hands on inner thighs to increase stretch if comfortable.

Modify butterfly stretch to reduce intensity by lowering one bent knee outwards at a time and resting the bent leg on a cushion or pillow support.

Pelvic Floor Stretch 2: Knees to Chest
Lying on your back bring both knees towards your chest holding the back of your thighs. Next, breathe into your belly and your pelvic floor around your pelvic openings. Feel gentle stretch in the hips, buttocks and pelvic floor as you inhale.

Modify Knees to chest stretch to make it less intense bringing one thigh to chest at a time.

Pelvic Floor Stretch 3. Child's Pose
Start kneeling hands out in front of your body. Inhale deeply and as you exhale, lower your hips back towards your heels. In this position breathe into your lower belly and your pelvic floor allowing it to expand and soften with each breath. Feel the stretch in your hips, buttocks, and pelvic floor muscles.

Modify this stretch if you experience pelvic pain or discomfort by placing a cushion behind your knees and if necessary a support under your forhead to make it more comfortable.

Beginners start these pelvic floor muscle stretches on alternate days. Progress the duration of stretching and daily stretches according to personal comfort.

#pelvicfloorstretches #pelvicpain #pelvicfloorrelaxation #pelvicfloorphysicaltherapy

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

How to do Kegel Exercises for Women 🌸 3 Simple Steps

Michelle Kenway 2023-06-14 | Kegel exercises for women in 3 simple steps for beginners with Pelvic Floor Physiotherapist Michelle https://www.pelvicexercises.com.au. Kegel exercises strengthen pelvic floor muscles for overcoming vaginal looseness, bladder leakage or pelvic organ prolapse symptoms with weak pelvic floor muscles, during pregnancy and postpartum or with menopause.

#kegelexercisesforwomen #pelvicfloorexercisesforwomen #pelvicfloorphysicaltherapy

International Best Selling Pelvic Floor Recovery Books by Physiotherapist Michelle Kenway

1. Pelvic Floor Safe Exercises for Women
https://www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook/
2. Prolapse Exercises - Inside Out
https://www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-surgery-recovery/inside-out-michelle-kenway-ebook/

Best Kegel Exercises Position

When you're starting out, the best position for doing your Kegels for beginners is the one that you can really feel your exercises including:
*Lying down
*Sitting
*Standing

How to do Kegel Exercises

Your pelvic floor muscles are located in layers between your legs where you sit. The pelvic floor muscles wrap around the 3 openings in the female pelvic floor.

There are 3 steps for doing your Kegel exercises correctly.

Step 1.

The first step involves tightening the anus as if stopping gas from passing. The anus tightens and buttocks should stay relaxed. Tighten the anus and lift it inwards to feel a squeezing sensation around your anus.

Step 2.

Tighten and squeeze the entrance to the vagina as if you're closing it shut and at the same time try to lift your vagina inwards.

Step 3.

Tighten the opening where the urine comes out. You may feel the anus and vagina tightening, if you do this is correct

Now relax your pelvic floor muscles back to resting.

Combine steps 1-3 for correct Kegel exercise technique

*Sit tall
*Breathe normally
*Tighten your anus and vagina, lift them both in and upwards towards your navel and tighten and squeeze as if you're stopping the flow of urine at the front
*Relax your pelvic floor muscles back to resting

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

5 Pelvic Floor Exercises that are MISLEADING Many Women!

Michelle Kenway 2023-06-10 | These 5 ‘pelvic floor exercises for women’ are not pelvic floor exercises (Kegels) and are misinformation for women. Vaginal looseness, bladder leakage or pelvic organ prolapse will not be remedied by these so-called ‘pelvic floor exercises' despite their claims. Expert Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au guides you through 5 misleading 'pelvic floor exercises'. Some of these exercises are potentially dangerous for some women with pelvic floor dysfunction.

'Pelvic Floor Exercises for Women' Timestamps

0:00 Introduction
1:01 Bridge exercise
1:51 Female pelvic floor muscles
2:48 Abdominal curls
4:11 Squats
5:13 Thigh adductor squeeze
6:32 Pelvic tilts

Pelvic floor exercises for women specifically train the pelvic floor muscles. Exercises that don’t specifically target the pelvic floor muscles cannot claim to be pelvic floor exercises or Kegel exercises and will not treat pelvic floor problems such as urinary incontinence or pelvic organ prolapse.

‘Pelvic Floor Exercises' 1 - Bridge

Bridge exercise (glute or floor bridge) involves lifting and lowering the trunk while lying on the ground to strengthen the buttocks (gluteal muscles). This exercise is commonly misrepresented as a pelvic floor exercise. The bridge does not specifically strengthen the female pelvic floor muscles. The pelvic floor muscles sit inside the pelvis whereas the buttocks are positioned outside the pelvis. Pelvic floor physiotherapists encourage women to relax the buttocks during correct pelvic floor exercises.

‘Pelvic Floor Exercise’ 2 - Abdominal Curls

Abdominal curls (abdominal crunches) often cause confusion between abdominal and core exercises. Abdominal strength exercises which involve raising the head, shoulders, or both legs, primarily strengthen the six-pack muscles (rectus abdominis) muscles. Research has shown that intense abdominal curl exercises can cause downward pelvic floor movement in women with weak pelvic floor muscles. Intense abdominal curl exercises may pose a risk for worsening pelvic floor problems in women with weak pelvic floor muscles.

‘Pelvic Floor Exercise’ 3 - Squats

Deep squats with variations like wide-legged squats or weighted squats, may increase pressure downwards on a weak pelvic floor. Weighted deep squats potentially weaken the female pelvic floor muscles in women with preexisting pelvic floor dysfunction.

‘Pelvic Floor Exercise’ 4 - Thigh Adductor Squeeze

The adductor squeeze exercise involves squeezing a Pilates ball or Yoga block between the knees. This exercise strengthens the hip adductor muscles near the groin. Despite being mistakenly referred to as a pelvic floor exercise or Kegel exercise in various videos, this exercise primarily engages the inner thigh or hip adductor muscles. Pelvic floor physiotherapists discourage inner thigh activation during targeted pelvic floor exercises for strengthening pelvic floor muscles.

‘Pelvic Floor Exercise’ 5 - Pelvic Tilt

Pelvic tilts are often misleadingly referred to as pelvic floor exercises. In reality, this is a pelvic and lower back mobility exercise. Pelvic tilts involve the hip, lower back, and some abdominal muscles and do not train or strengthen the pelvic floor muscles. These exercises will not strengthen pelvic floor muscles and are not pelvic floor exercises.

#pelvicfloorexercisesforwomen #pelvicfloorphysiotherapy #kegelexercisesforwomen

References
Barton, Amanda, et al. (2015) "Transabdominal ultrasound to assess pelvic floor muscle performance during abdominal curl in exercising women." International urogynecology journal 26: 1789-1795.

Gephart, L. ET AL (2018). Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity. In Baylor university medical center proceedings (Vol. 31, No. 3, pp. 289-293). Taylor & Francis.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Kegel Exercises for Men FIX Erectile Dysfunction 🍆✅

Michelle Kenway 2023-06-08 | The best Kegel exercises for men to overcome erectile dysfunction by training specific pelvic floor muscles that maintain an erection. Pelvic floor physiotherapist Michelle https://www.pelvicexercises.com.au shows you the Kegel exercise and self check for training the specific pelvic floor muscles that create and maintain stiffness to overcome ED and bladder leakage.

Timestamps
0:00 Introduction to Kegel exercises fix for ED and bladder leakage
0:09 Targets specific pelvic floor muscles
0:16 Self check technique with Kegel Exercises for ED and bladder leakage
0:35 Kegel exercise technique for overcoming erectile dysfunction and bladder leakage
0:49 Self check correct Kegel exercise technique for ED and bladder control

Kegel Exercises for Erectile Dysfunction and Bladder Control Treatment

The step-by-step instructions guide you on the proper execution of Kegel exercises for ED and urinary incontinence. Whether lying on your side or sitting, you'll learn how to place your index and third fingers on the perineum and apply gentle pressure for feedback about using the correct Kegel exercise technique and pelvic floor muscle activation. By intentionally shortening the penis, you should feel a subtle bulge or firmness under your fingers, indicating the Kegel exercise is performed correctly. Remember to also relax the pelvic floor muscles after each contraction, which is equally important.

Consistent Kegel exercises practice, starting gently and gradually increasing exercise intensity, is key to effective treatment. Incorporating these Physiotherapy treatment techniques into your Kegel exercises can overcome erectile dysfunction and regain control over bladder leakage.

#kegelexercisesformen #erectiledysfunction #pelvicfloorphysicaltherapy

References
Hodges PW, Stafford RE, Hall L, Neumann P, Morrison S, Frawley H, Doorbar-Baptist S, Nahon I, Crow J, Thompson J, Cameron AP. Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371. doi: 10.1016/j.urolonc.2019.12.007. Epub 2019 Dec 25. PMID: 31882228.

Stafford RE, Ashton-Miller JA, Constantinou C, Coughlin G, Lutton NJ, Hodges PW. Pattern of activation of pelvic floor muscles in men differs with verbal instructions. Neurourol Urodyn. 2016 Apr;35(4):457-63. doi: 10.1002/nau.22745. Epub 2015 Mar 1. PMID: 25727781.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Dont be Fooled 🤪 by these 4 Kegel Exercises for Men!

Michelle Kenway 2023-06-03 | Some Kegel exercises for men to strengthen and overcome pelvic floor problems such as ED, bladder leakage or after prostate surgery are ineffective pelvic floor muscle exercises. Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au exposes 4 so-called Kegel exercises for men that waste your time and potentially dangerous with pelvic floor dysfunction.

Despite the good intentions of many online resources, these particular exercises are misleading men with incorrect Kegel exercises and recovery information.

‘Kegel Exercise’ 1 - Bridge
One of the most commonly misrepresented Kegel exercises is the bridge exercise, which is a great exercise for strengthening the gluteus maximus (buttock muscles), but it does not target the pelvic floor muscles. In fact, correct technique Kegel exercises involve relaxing the buttock muscles rather than contracting them.

‘Kegel Exercise’ 2 - Plank
Another exercise often promoted as a Kegel exercise for men is the plank, which is a great exercise for core strength, but it does not specifically target isolated strengthening of the pelvic floor muscles. The Plank primarily targets the abdominal trunk muscles including the ‘6 pack’ or rectus abdominus muscles. Physiotherapists discourage strong activation of these outer abdominal muscles which increase intra abdominal pressure creating a force working downwards upon the pelvic floor. This force potentially worsens pelvic floor problems in men with preexisting pelvic floor dysfunction.

‘Kegel Exercise’ 3 - Hip Adduction
Hip adductor exercises involve using a resistance block or ball placed between the knees and squeezing the knees together using an isometric contraction. This exercise trains the thigh adductor muscles and can mislead men into thinking they are strengthening their pelvic floor muscles with Kegel exercises. Physiotherapists encourage relaxation of the thigh adductor muscles during correctly targetted Kegel exercises for men.

‘Kegel Exercise’ 4 - Deep Squat
Sustained deep squats are ineffective for pelvic floor strengthening. These are not Kegel exercises and when performed by men with pelvic floor weakness or pelvic pain, deep squats can exacerbate pelvic floor dysfunction through prolonged stretching and weakenening of the male pelvic floor muscles. Some men experience pelvic floor injury (e.g. rectal prolapse, hemorrhoids) performing heavy loaded deep squats in the gym, especially while wearing a weight belt which increases intra abdominal pressure as squat compresses the abdominal and pelvic contents down upon the pelvic floor muscles.

If you're serious about improving your pelvic floor health, it's important to know which exercises are truly effective. Michelle Kenway, a highly experienced Pelvic Floor Physiotherapist, provides expert advice and guidance on effective Kegel exercises for men. Don't be fooled by misleading Kegel exercises – learn how to properly strengthen your pelvic floor muscles to improve your bladder control, erectile function, and overall pelvic health with correct Kegel exercises for men.

Special thanks to Lewis Gettons expert PT @GettFitt for exercise demonstration. Lewis is based in Brisbane, Australia.

#kegelexercisesformen #pelvicfloorexercisesformen #pelvicfloorphysicaltherapy

Reference
Ojukwu CP, Ojukwu CS, Okemuo AJ, Igwe SE Dr, Ede SS, Ezeigwe AU, Mbah CG. Comparative effects of selected abdominal and lower limb exercises in the recruitment of the pelvic floor muscles: Determining adjuncts to Kegel's exercises. J Bodyw Mov Ther. 2022 Jan;29:180-186. doi: 10.1016/j.jbmt.2021.09.009. Epub 2021 Sep 25. PMID: 35248269.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

PHYSIO Bowel Movement 101: How to Relax Anus, STOP Straining and RELIEVE Pelvic Pain

Michelle Kenway 2023-06-03 | How to relieve pelvic pain, constipation and straining during bowel movements with pelvic floor spasm. Physiotherapist Michelle https://www.pelvicexercises.com.au shows correct bowel emptying to break the cycle of chronic pelvic pain with pelvic floor spasm.

Timestamps for Bowel Movements and Pelvic Pain with Pelvic Floor Spasm
0:00 Pelvic pain and pelvic spasm cycle
0:57 Bowel movement position for pelvic floor relaxation
1:28 Straining increases pelvic pain and spasm
2:00 Correct stool consistency
2:04 Constipation strategy
2:12 Bowel movement technique
2:18 Deep breathing exercises
2:50 Support perineum
3:27 Moo to Poo bowel movement
4:11 Practicing bowel movement technique

Straining with constipation stretches the pelvic floor muscles and tissues. This stretch can exacerbate pelvic pain and perpetuate the cycle of chronic pelvic pain, straining, and constipation.

Bowl emptying is best with a soft, well-formed stool. If you're constipated see your doctor or pharmacist for advice regarding stool softening medication

Step 1: When the urge to empty your bowel arises, resist the temptation to defer. Sit on the toilet rather than hovering.

Step 2: Lean forward, placing your hands or elbows on your thighs, and maintaining a long spine with a gentle inward curve in your lower back.

For additional support, you can consider using folded toilet paper or a pad to provide gentle support to your perineum—the area of skin located in front of your anus. This support can reduce the downward stretch of your pelvic floor muscles during the bowel movement, effectively alleviating pelvic pain associated with muscle tension.

Step 3: Take a deep breath and start emptying your bowel. Engage in slow, deep belly breaths to encourage the relaxation of your pelvic floor muscles, facilitating a smoother and more comfortable bowel movement.

Step 4: Moo to Poo Bowel Movement Technique. By widening your waist and generating pushing power (without pushing down through your rectum and anus), you can facilitate the passage of stool. Accompany this action by bulging your belly forward, saying "OOO." This intentional relaxation of your anal sphincter eases the process further.

Remember, the goal is to widen your waist, not bear down or push forcefully. If you require additional pressure, repeat the "Moo" technique. But always prioritize the avoidance of pushing down or bearing down through your rectum and anus during the bowel movement.

Incorporating this bowel movement technique helps break the cycle of straining, pelvic pain, and constipation often caused by tight pelvic floor muscles.

#bowelmovement #pelvicpain #pelvicfloorphysicaltherapy

References
Bristol Stool Chart
Attribution Flominator, CC BY-SA 4.0 creativecommons.org/licenses/by-sa/4.0, via Wikimedia Commons

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Heres What Causes Queefing 💨 Noises 🌸

Michelle Kenway 2023-06-01 | Queefing or vaginal noises are caused when air trapped within the vagina is forced out with exercise (Yoga), intimacy or activity. The movement of trapped air out of the vagina produces vibration of the walls of the vagina causing queefing or vaginal noises as explained by Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au

***Watch this full length video The 3 BEST Proven Ways to Stop Vaginal Noises youtu.be/ElSA06gkHRI

#queefing #vaginalgas #vaginalnoises

*** DOWNLOAD Prolapse Exercises eBook https://www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook
*** DOWNLOAD Pelvic Floor Relaxation Physio Guide https://www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-pain-and-pelvic-relaxation

The vagina is shaped like a collapsed tube. The front and back walls of the vagina usually sit together. Vaginal gas is caused by air entering the vagina, being trapped and then expelled from the body. Vaginal gas has no odour but can cause embarrassing vaginal noises. When air escapes from the vagina this cases the walls of the vagina to vibrate. The vibration causes queefing or vaginal noises as air is forced out of the vagina.

Causes of queefing or vaginal gas include:
* Vagina anatomy
* Pelvic organ prolapse
* Vaginal looseness (laxity)
* Pelvic floor muscle tightness
* Pelvic floor surgery

How to Control Vaginal Gas
Vaginal flatulence that doesn’t bother you usually doesn’t require treatment. Queefing or vaginal noises can cause embarrassment and sometimes interfere with regular activities and relationships.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Heres how to Start 🏁Kegel Exercises for Men 😳

Michelle Kenway 2023-05-23 | Kegel exercises for men step by step Physiotherapy guide to strengthen your pelvic floor muscles. Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au teaches you the correct Kegels position and Kegel exercises technique. These Kegel exercises are for men with erectile dysfunction, bladder or bowel control problems or before and after prostate surgery.

***Watch full length "Kegel Exercises for Men - Beginners Pelvic Floor Strengthening Guide" youtu.be/MJ7EfGu03-0

1. Kegels Position
The best position to do Kegels is the position where you feel your pelvic floor muscles working, usually lying down or sitting forward away from the chair support..

2. Correct Exercise Technique
Start by locating your pelvic floor muscles at the base of the penis and around the anus. The correct Kegel technique involves contracting the muscles at the base of the penis by contracting as if to shorten the penis and tighten as if stopping the flow of urine. At the same time tighten the muscles around your anus as if stopping gas from passing. Relax your pelvic floor muscles back to resting level and rest briefly for 5-10 seconds before repeating your next exercise. You should feel your penis move inwards slightly towards, your abdomen and your scrotum lift towards your body.

Try to breathe normally during Kegel exercises and avoid holding your breath, tightening your buttocks or upper abdominal muscles.

3. How Many Kegels
When starting out, do the number of exercises that you can manage using the correct technique. If you can contract your pelvic floor for 2 seconds, take a brief rest between each exercise and repeat 2 second exercises as many times as you can in succession up to 10 exercises. Repeat this routine 3 times daily i.e. 2 seconds, up to 8-10 times, 3 times daily.

As your pelvic floor muscles strengthen progress your training with:

* Stronger Kegel exercises
* Performing up to 10 long Kegel exercises in a row (1 set)
* Aim to do 10 second holds
* Relax your pelvic floor muscles between Kegels
* Rest between every exercise for 5-10 seconds or until recovered

Repeat this Kegel exercise routine 6 times (6 sets) daily for a total of 60 long kegel exercises in total

4. How Long for Results
Strengthening pelvic floor muscles can take up to 5-6 months. Some men with erectile dysfunction or bladder control problems may start to notice a difference in the first month after treatment commences.

Reference:
Stafford, R. E., Ashton‐Miller, J. A., Constantinou, C., Coughlin, G., Lutton, N. J., & Hodges, P. W. (2016). Pattern of activation of pelvic floor muscles in men differs with verbal instructions. Neurourology and Urodynamics, 35(4), 457–463. doi.org/10.1002/nau.22745

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Heres how you MOO to POO 🐮Bowel Movements & STOP STRAINING 😬

Michelle Kenway 2023-05-20 | Moo to Poo your bowel movements to empty your bowels (poop), stop straining and constipation with Physiotherapist Michelle.

***Watch full Moo to Poo video "Natural Constipation Relief in 3 Easy Steps" youtu.be/QDk93cvZAuk

Pelvic Floor Physiotherapist Michelle Kenway shows how to empty your bowels without straining your pelvic floor. Learn the bowel movement posture and two essential steps to empty your bowels completely.

Moo to Poo Position
*Sit on the toilet seat (don't hover or squat above the toilet seat)
*Lean forward, hands or elbows on thighs
*Keep spine straight

Moo to Poo Bowel Movement Technique
*Breathe deeply into your belly
*Say "M" to widen your waist muscles
*Say "OOO" to bulge lower belly forward to relax your pelvic floor

This Moo to Poo bowel emptying technique should be used lifelong and is particularly relevant with constipation, hemorrhoids, after childbirth, hysterectomy or gynecology surgery and for management of prolapse conditions including anal prolapse and uterine prolapse.

Your stool consistency needs to be soft and well formed for this bowel emptying technique to be really effective.

Stop constipation and straining with Moo to Poo for all your bowel movements!
#mootopoo #constipation #bowelmovements #physiotherapy

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition.

3 Ways to STOP Vaginal Gas NOISES with Intimacy or Exercise

Michelle Kenway 2023-05-12 | Control vaginal gas noises (vaginal flatulence or queef) are caused by vaginal looseness, prolapse or pelvic floor muscle weakness with Physiotherapist Michelle https://www.pelvicexercises.com.au These 3 evidence based treatments can stop vaginal gas and embarrassment during exercise, activity and intimacy. Kegel exercises are not always the best vaginal gas treatment.

*** DOWNLOAD Prolapse Exercises eBook https://www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook
*** DOWNLOAD Pelvic Floor Relaxation Physio Guide https://www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-pain-and-pelvic-relaxation/

Timestamps
0:00 Introduction vaginal gas treatment
0:49 What is vaginal gas
1:06 Anatomy of vagina
1:20 Causes of vaginal gas noises
2:08 How to control vaginal gas
2:10 Tampon
2:46 Pessary devices
4:12 Pelvic floor physiotherapy treatment
4:21 Kegel exercises for vaginal gas
5:18 Pelvic floor relaxation

The vagina is like a collapsed tube. Vaginal gas is caused by air entering the vagina, being trapped and then expelled from the body. Vaginal gas is odorless but can cause embarrassing vaginal noises when air escapes causing the walls of the vagina to vibrate.

Causes of Vaginal Gas
* Vagina anatomy
* Pelvic organ prolapse
* Vaginal looseness (laxity)
* Pelvic floor muscle tightness
* Pelvic floor surgery

How to Control Vaginal Gas
Vaginal flatulence that doesn’t bother you usually doesn’t require treatment. Vaginal noises can cause embarrassment and sometimes interfere with regular activities and relationships.

3 Evidence-Based Vaginal Gas Treatments

1. Tampons
The first and most readily available treatment for women to prevent vaginal gas is to wear a tampon (Neels et al 2017) This method may be used by some women to reduce vaginal flatulence during exercise and movement related activities.

2. Pessary Devices
One of the most effective treatments for reducing vaginal gas is the pessary device (Sahar et al 2019). Pessary devices are often used to treat pelvic organ prolapse and they stiffen the vaginal walls. Some pessaries can be used during exercise and during intercourse. Pessaries are fitted by gynecologists and pelvic floor physiotherapists.

3. Pelvic Floor Physiotherapy
A. Pelvic Floor Weakness
Kegel exercises (pelvic floor exercises) are effective vaginal gas treatment for some women with weak pelvic floor muscles Krissi et al (2003), Hsu (2007), Miranne et al (2015).

B. Pelvic Floor Muscle Spasm (Tightness)
Kegel exercises are not appropriate initial treatment for vaginal gas with tight pelvic floor muscles. Kegel exercises can increase pelvic floor muscle tightness. Pelvic floor physiotherapy for pelvic floor muscle relaxation training may be beneficial to stop vaginal gas.

#vaginalgas #vaginalflatulence #queef #pelvicfloorphysiotherapy

References
Anatomical illustration female pelvis
Creative Commons file name: Female anatomy with g-spot.svg

Sahar T et al (2020) The Comparison of the Effects of Pessary, Pelvic Floor Physiotherapy, and Corrective Surgery Methods in Correction of Vaginal Sound in Patients with Pelvic Floor Disorders
J Biochem Tech Special Issue (1): 85-91 ISSN: 0974-2328

Hsu S (2007) Vaginal wind--a treatment option. Int Urogynecol J Pelvic Floor Dysfunct. Jun;18(6):703.

Neels H et al (2017) Vaginal wind: A literature review. European Journal of Obstetrics & Gynecology and Reproductive Biology. Jul 1;214:97-103.

Renckens C & Klinkert J (2012) Garrulitas vulvae: a case refractory to repeated attempts at surgical correction, solved by a novel treatment. European Journal of Obstetrics, Gynecology, and Reproductive Biology. Jul 21;165(1):129-30.

Miranne J et al (2003) Prevalence and Resolution of Auditory Passage of Vaginal Air in Women With Pelvic Floor Disorders. Obstet Gynecol.2015;126(1),136–43 [5].

Krissi H et al (2003) Vaginal wind—a new pelvic symptom, International Urogynecology Journal and Pelvic Floor Dysfunction.2003;14(6):399-402.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

4 Kegel Exercises for Men that are FALSE and even DANGEROUS - Dont Be Fooled!

Michelle Kenway 2023-05-06 | Some Kegel exercises for men to strengthen and overcome pelvic floor problems such as ED, bladder leakage or after prostate surgery are ineffective pelvic floor muscle exercises. Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au exposes 4 so-called Kegel exercises for men that waste your time and potentially dangerous with pelvic floor dysfunction.

Despite the good intentions of many online resources, these particular exercises are misleading men with incorrect Kegel exercises and recovery information.

Timestamps
0:00 Introduction Kegel exercises for men
0:19 Misrepresented Kegel exercises for men
1:11 How to do Kegel exercises for men
2:30 Exercise 1 Glute bridge
3:27 Exercise 2 Plank
4:39 Exercise 3 Adductor squeeze
6:02 Exercise 4 Deep squat

‘Kegel Exercise’ 1 - Bridge
One of the most commonly misrepresented Kegel exercises is the bridge exercise, which is a great exercise for strengthening the gluteus maximus (buttock muscles), but it does not target the pelvic floor muscles. In fact, correct technique Kegel exercises involve relaxing the buttock muscles rather than contracting them.

‘Kegel Exercise’ 2 - Plank
Another exercise often promoted as a Kegel exercise for men is the plank, which is a great exercise for core strength, but it does not specifically target isolated strengthening of the pelvic floor muscles. The Plank primarily targets the abdominal trunk muscles including the ‘6 pack’ or rectus abdominus muscles. Physiotherapists discourage strong activation of these outer abdominal muscles which increase intra abdominal pressure creating a force working downwards upon the pelvic floor. This force potentially worsens pelvic floor problems in men with preexisting pelvic floor dysfunction.

‘Kegel Exercise’ 3 - Hip Adduction
Hip adductor exercises involve using a resistance block or ball placed between the knees and squeezing the knees together using an isometric contraction. This exercise trains the thigh adductor muscles and can mislead men into thinking they are strengthening their pelvic floor muscles with Kegel exercises. Physiotherapists encourage relaxation of the thigh adductor muscles during correctly targetted Kegel exercises for men.

‘Kegel Exercise’ 4 - Deep Squat
Sustained deep squats are ineffective for pelvic floor strengthening. These are not Kegel exercises and when performed by men with pelvic floor weakness or pelvic pain, deep squats can exacerbate pelvic floor dysfunction through prolonged stretching and weakenening of the male pelvic floor muscles. Some men experience pelvic floor injury (e.g. rectal prolapse, hemorrhoids) performing heavy loaded deep squats in the gym, especially while wearing a weight belt which increases intra abdominal pressure as squat compresses the abdominal and pelvic contents down upon the pelvic floor muscles.

If you're serious about improving your pelvic floor health, it's important to know which exercises are truly effective. Michelle Kenway, a highly experienced Pelvic Floor Physiotherapist, provides expert advice and guidance on effective Kegel exercises for men. Don't be fooled by misleading Kegel exercises – learn how to properly strengthen your pelvic floor muscles to improve your bladder control, erectile function, and overall pelvic health with correct Kegel exercises for men.

Special thanks to Lewis Gettons expert PT @GettFitt for exercise demonstration. Lewis is based in Brisbane, Australia.

#kegelexercisesformen #pelvicfloorexercisesformen #pelvicfloorphysicaltherapy

Reference
Ojukwu CP, Ojukwu CS, Okemuo AJ, Igwe SE Dr, Ede SS, Ezeigwe AU, Mbah CG. Comparative effects of selected abdominal and lower limb exercises in the recruitment of the pelvic floor muscles: Determining adjuncts to Kegel's exercises. J Bodyw Mov Ther. 2022 Jan;29:180-186. doi: 10.1016/j.jbmt.2021.09.009. Epub 2021 Sep 25. PMID: 35248269.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

The 2 Essential Kegel Exercises EVERY Woman Needs to Know | Pelvic Floor Physiotherapy

Michelle Kenway 2023-04-17 | The 2 Kegel exercises for women that restore pelvic floor muscles (strength and endurance). Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au guides you through the 2 Kegel exercises for overcoming vaginal looseness (laxity), bladder leakage and prolapse symptoms.

Time Stamps
0:25 Kegel exercises benefits
1:21 Pelvic floor muscles
2:26 Fast Kegel exercises for strength
4:35 Slow Kegel exercises for endurance
6:18 How many fast Kegels
6:46 How many slow Kegels

Benefits of Kegel Exercises for Women
Bladder control
Vaginal laxity treatment
Reducing prolapse symptoms

Pelvic Floor Muscles
Pelvic floor muscles are made up of muscle cells (fibers). These fibers include fast and slow twitch muscle fibers.

Kegel exercises for the fast twitch muscle fibers train pelvic floor muscle strength, speed and thickness for vaginal tightness, strength and the ability to contract quickly.
Kegel exercises for the slow twitch muscle fibers train pelvic floor muscle endurance to provide pelvic floor support and bladder control.

Kegel Exercises for Fast Twitch Muscle Fibers
Fast twitch muscle fibers contract quickly for pelvic floor muscle strength and power.

Fast Twitch Kegel Exercise Technique

Activate the fast twitch pelvic floor muscle fibers with a 1 second brisk contraction by squeezing and lifting in and around the 3 pelvic openings which are the anus, vagina and urethra (urine tube). Then release the contraction and relax the pelvic floor muscles. This exercise should be a strong contraction using maximal effort when you have mastered the correct Kegel exercise technique.

Kegel Exercises for Slow Twitch Muscle Fibers

Slow twitch pelvic floor muscle fibers provide pelvic floor endurance. Training these muscle fibers can recover pelvic floor support and firmness along with improved bladder control and storage.

Slow Twitch Kegel Exercise Technique

Activate the pelvic floor muscles lifting and squeezing the 3 pelvic floor openings using submaximal contraction strength. Maintain this muscle contraction for up to10 seconds. Then relax the pelvic floor muscles and rest before your next Kegel exercise.

How Many Fast Kegel Exercises

Start out doing the number of strong fast Kegel exercises that you can do using the correct Kegel exercise technique.

Progress Kegels to complete:
10 fast Kegel exercises
3 times daily
Near maximal intensity

How Many Slow Kegel Exercises

Commence doing the number of slow Kegels you can do using the correct exercise technique.

Progress Slow Kegels to complete
10 slow Kegel exercises
3 times daily
70% maximal voluntary contraction

Total Number of Daily Kegel Exercises

Train your fast and slow twitch muscle fibers daily where possible with:
30 slow long exercises
30 short fast exercises
Total 60 Kegel exercises daily

#kegelexercisesforwomen #pelvicfloorexercises #physiotherapy

References

Wallace S et al (2019) Pelvic floor physical therapy in the treatment of pelvic floor dysfunction in women. Curr Opin Obstet Gynecol. Dec;31(6):485-493.

Todhunter-Brown A et al (2022) Conservative interventions for treating urinary incontinence in women: an Overview of Cochrane systematic reviews. Cochrane Database of Systematic Reviews 2022, Issue 9. Art. No.: CD012337.

Dumoulin C et al (2018) Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews Issue 10. Art. No.: CD005654.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

The BEST Acid Reflux Treatment Exercise for HEARTBURN | Gastroenterology & PHYSIO Guided

Michelle Kenway 2023-04-09 | Acid reflux treatment for heartburn involves one simple deep breathing reflux exercise to stop reflux symptoms. Physiotherapist Michelle Kenway guides you step by step through this diaphragmatic (deep) breathing exercise for acid reflux. This natural reflux remedy is research-based and now prescribed by some gastroenterologists for heartburn reflux symptoms.

Time Stamps
1:40 What causes reflux
1:48 How reflux exercises work
1:59 Positions for acid treatment exercises
2:22 Posture for diaphragmatic breathing
3:03 Hand placement for reflux exercises
3:28 Normal breathing exercise
4:00 Diaphragmatic breathing exercise
5:40 When to do deep breathing exercises for acid reflux
6:33 How many breathing exercises for acid reflux
8:16 Abdominal exercises and increased acid reflux symptoms

How to do Acid Reflux Treatment Exercises
Diaphragmatic breathing exercises can reduce gastric acid flow from the stomach into the esophagus to stop acid reflux and heartburn. This exercise can be performed if you are already taking anti reflux medication. Never stop medication without your doctor’s prior approval.

1. Position
Diaphragmatic breathing exercises for acid reflux treatment can be performed lying down, sitting or standing.

2. Hand Placement
Place one hand on your upper chest over your sternum and the other hand on your upper belly just below your rib cage.

3. Posture
Sit or stand tall for maximum benefit from your breathing exercises.

4. Deep Breathing Exercise for Acid Reflux treatment
Diaphragmatic breathing is slower and deeper than normal breathing. The hand on your upper belly moves outwards or forward as you inhale slowly into the base of your lungs. Passively exhale and feel the hand on your belly move back inwards to the starting position. Your chest and shoulders should stay still during diaphragmatic breathing exercises.

When to do Deep Breathing Exercises for Acid Reflux Treatment
Start practicing deep breathing exercises without food in your stomach. When you feel confident your technique is correct, progress to deep breathing immediately eating.

Some people may benefit from deep breathing:
* before eating
* with onset of reflux symptoms
* with stress or anxiety

How Many Breathing Exercises for Reflux Treatment

Research hasn’t established how many deep breathing exercises to reduce reflux symptoms.

Ong et al (2018) found that diaphragmatic breathing exercises for at least 5 minutes or 30 breaths after eating reduced reflux symptoms.

Researcher Dr M Halland suggests diaphragmatic breathing exercises need to be performed for at least 15 minutes and possibly up to 30 minutes to reduce reflux symptoms in standing (Sarkis et al, 2021)

If you feel light headed, stop and breathe normally until you have completely recovered. Start with the number of breathing exercises you can manage and gradually build up the time you do your deep breathing exercises from 5-15 minutes if you can.

Abdominal Exercises and Acid Reflux Symptoms

Pulling the upper abdominal muscles strongly with abdominal hollowing increases acid reflux symptoms like heartburn (Ong et al 2018). Diaphragmatic breathing exercises can relax the upper abdominal muscles in individuals prone to intense abdominal bracing.

Acid reflux treatment involving diaphragmatic breathing exercises may provide some individuals with a natural remedy for overcoming reflux symptoms such as heartburn.

#acidrefluxtreatment #refluxexercises #heartburn

References

Ong A et al (2021) Diaphragmatic Breathing Reduces Belching and Proton Pump Inhibitor Refractory Gastroesophageal Reflux Symptoms. Clin Gastroenterol Hepatol.16(3):407-416.e2.

Halland, M et al (2021) Effects of Diaphragmatic Breathing on the Pathophysiology and Treatment of Upright Gastroesophageal Reflux: A Randomized Controlled Trial. The American Journal of Gastroenterology 116(1):p 86-94.

Sarkis, Y. et al (2021). Effects of diaphragmatic breathing on the pathophysiology and treatment of upright reflux: a randomized controlled trial. @ Gijournal, 1.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

The 2 MOST IMPORTANT Kegel Exercises for Men

Michelle Kenway 2023-01-28 | These 2 Kegel exercises for men are essential to gain strength and endurance for improving sexual function and bladder control in men. Pelvic Floor Physiotherapist Michelle Kenway teaches you how to do the 2 most important Kegel exercises for men, best positions and how many of these Kegel exercises to do for best results.

Time stamps
0:34 Fast Kegel exercises
2:12 Slow Kegel exercises
3:49 How many fast Kegel exercises
4:23 How many slow Kegel exercises
5:11 Total number of daily Kegel exercises

Pelvic Floor Muscles in Men
The male pelvic floor muscles sit at the base of the pelvis. These pelvic floor muscles consist of fast and slow twitch muscle fibers. The fast and slow twitch fibers both play a role in sexual function (e.g. lasting longer) and bladder control to stop bladder leakage.

Fast Kegel Exercises for Men

Fast twitch muscle fibers in the male pelvic floor contract quickly providing strength and power. These fast twitch muscle fibres play a role in sexual function and bladder control (e.g. leakage with cough or sneeze).

The correct technique for fast Kegel exercises for men involves contracting the pelvic floor muscles with a quick, strong (near maximal intensity) one second Kegel exercise. Completely relax the pelvic floor muscles before doing the next fast Kegel exercise.

The correct Kegel exercise technique involves the penis retracting (moving inwards towards the body) and lifting slightly. When the pelvic floor muscles relax the penis returns back to its resting position.

Slow Kegel Exercises for men

Training the slow twitch muscle fibers increases the endurance of your pelvic floor muscles so they can work longer. These slow twitch muscle fibers help men last longer and play a role in bladder control.

The correct technique for slow Kegel exercises for men involves shortening the penis and stopping the flow of urine before relaxing the pelvic floor muscles back to resting. Slow Kegel exercises involve contracting the pelvic floor muscles for up to 10 seconds at a time. These are submaximal intensity pelvic floor exercises.

How Many Kegel Exercises for Men

Fast Kegel Exercises
1 second muscle contraction and relaxation
10 reps
6 times a day
Maximum intensity

Slow Kegel Exercises
slow long 10 second muscle contraction and relaxation
10 reps
6 times a day
70% maximal voluntary contraction

Total Daily Kegel Exercises
120 kegel exercises/day
60 slow long exercises (10 second holds)
60 short fast exercises (1 second holds)

#kegelexercisesformen #pelvicfloorphysiotherapy #pelvicfloorexercisesformen

Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019 Jun;105(2):235-243. doi: 10.1016/j.physio.2019.01.002. Epub 2019 Jan 14. PMID: 30979506.

Hodges PW, Stafford RE, Hall L, Neumann P, Morrison S, Frawley H, Doorbar-Baptist S, Nahon I, Crow J, Thompson J, Cameron AP. Reconsideration of pelvic floor muscle training to prevent and treat incontinence after radical prostatectomy. Urol Oncol. 2020 May;38(5):354-371. doi: 10.1016/j.urolonc.2019.12.007. Epub 2019 Dec 25. PMID: 31882228.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Pelvic Floor Exercises for BEGINNERS in 3 EASY STEPS

Michelle Kenway 2022-11-27 | Pelvic floor exercises for women in 3 easy steps for beginners with Pelvic Floor Physiotherapist Michelle Kenway from https://www pelvicexercises.com.au Learn how to do pelvic floor exercises (Kegel exercises) with physical therapy muscle training for beginners and the 3 best positions for doing pelvic floor exercises.

Time Stamps
0:00 Pelvic floor exercises for women
0:59 Position for beginners
1:11 Locating pelvic floor muscles
2:39 Pelvic floor exercise mistakes to avoid
2:51 Step 1 pelvic floor exercises
3:46 Step 2 pelvic floor exercises
5:05 Step 3 pelvic floor exercises
6:44 Positions for pelvic floor exercises (beginners)
7:13 Progressing pelvic floor exercise positions
7:47 Pelvic floor exercises workout routine

Pelvic Floor Muscles Location
The female pelvic floor muscles sit at the base of the pelvis. These muscles encircle the 3 female pelvic openings; the anus, vagina and urethra. The correct action for pelvic floor exercises is to squeeze and lift the pelvic floor muscles around these 3 pelvic openings.

Step 1 Pelvic Floor Exercises
Squeeze and lift inwards contracting the pelvic floor muscles around the anus. Relax these muscles and allow them to rest. Keep the buttock muscles relaxed throughout this exercise.

Step 2 Pelvic Floor Exercises
Squeeze and lift the pelvic floor muscles inside and around the vagina. Then relax and rest these muscles. Keep the upper abdominal muscles relaxed throughout this exercise.

Step 3 Pelvic Floor Exercises
Squeeze and lift the pelvic floor muscles around the urethra (urine tube) and then relax and rest these muscles. Breathe normally throughout this exercise.

Pelvic floor exercises for women combine all steps 1-3 by squeezing and lifting inwards around the anus, vagina and urethra all at once. Next, relax your pelvic floor muscles back to resting to allow muscle recovery before attempting your next Kegel exercise.

3 Best Positions for Pelvic Floor Exercises

1. Lying Down
The best position for beginners pelvic floor exercises is often lying down. This position avoids lifting the pelvic floor muscles and the weight of the pelvic contents up against gravity which occurs when the body is in upright positions.

2. Sitting Upright
Progressing pelvic floor exercises from lying down often involves doing pelvic floor exercises sitting. Sitting on a towel roll can assist with feedback to check exercise correctness.

3. Standing Upright
Advanced pelvic floor exercises are usually performed standing upright so the pelvic floor muscles are required to work harder lifting the weight of the pelvic contents against gravity. Women are usually encouraged to attempt doing pelvic floor exercises in upright positions as soon as they feel confident to do so.

#pelvicfloorexercises #beginners #physiotherapy

References

1 Sapsford RR, Hodges PW, Richardson CA, Cooper DH, Markwell SJ, Jull GA. Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neurourol Urodyn. 2001;20(1):31-42.

2 Bø, K., Talseth, T., & Holme, I. (1999). Single blind, randomised controlled trial of pelvic floor exercises, electrical stimulation, vaginal cones, and no treatment in management of genuine stress incontinence in women. Bmj, 318(7182), 487-493.

3 Bø, Kari & Mørkved, Siv & Aschehoug, Arve. Chapter 6. (2104) Pelvic floor and exercise science. In Bo, K., Berghmans, B., Morkved, S., & Van Kampen, M. Evidence-based physical therapy for the pelvic floor: bridging science and clinical practice. Elsevier health sciences. 10.1016/B978-0-7020-4443-4.00006-6.

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

How to Use Vaginal Dilators for Pelvic Pain | Vaginal Dilator Physiotherapy

Michelle Kenway 2022-05-28 | How to use Vaginal dilators for pelvic pain at home with Pelvic Floor Physiotherapist Michelle Kenway. Vaginal dilator therapy is often used to treat pelvic pain, muscle spasm and anxiety with penetration. Knowing how to use vaginal dilators at home can help women follow up clinical treatment and improve therapy outcomes.

Pelvic Pain and Relaxation Physiotherapy DOWNLOAD
pelvicfloorshop.com/products/pelvic-floor-relaxation

Timestamps - How to Use Vaginal Dilators for Pelvic Pain
1:26 What are vaginal dilators
2:23 Starting position for using vaginal dilators
3:25 Deep breathing exercises
4:54 Body scanning
5:46 How to insert vaginal dilators
7:35 Progressing dilator therapy
9:24 How often to use vaginal dilators
10:05 Precautions for using dilators
11:18 Bleeding after using a dilator

What are Vaginal Dilators

Vaginal dilators are cylindrical shaped devices used in Physiotherapy to treat a range of pelvic floor conditions including pelvic pain and pelvic muscle spasm.

Vaginal dilators may be used to treat:
*Vaginismus (pelvic muscle spasm)
*Vaginal shortening or narrowing
*Adhesions (radiation therapy)
*Vulvodynia

Vaginal dilator therapy is performed at home in conjunction with health professional treatment by a pelvic floor physiotherapist or oncology nurse. Follow your health professional's instructions for home therapy.

Starting Position for Dilator Therapy

*Select a warm comfortable place for uninterrupted relaxation e.g. bedroom

*Start lying down with both knees bent resting over pillows and thighs turned outwards

*Use the smallest size dilator in the first session

How to Use Vaginal Dilators

Step 1 - Deep Breathing Exercises
Deep breathing exercises (diaphragmatic breathing) promote pelvic floor relaxation. Inhale with slow, relaxed deep breaths so your belly rises and then falls as you breathe out. Continue diaphragmatic breathing for 5 minutes at the start of dilator therapy.

Step 2 - Body Scanning
Scan your body to notice areas of muscle tension, sensing from the top of the head progressively through the body down to the toes. Mentally encourage each area including pelvic openings to relax and soften with each successive breath out.

Step 3 - Lubrication
Place a small amount of water-based personal lubricant on the tip of the dilator. Avoid lubricants containing additives or petrochemicals which can exacerbate pelvic pain.

Step 4 - How to Insert a Dilator Insertion and Progress Therapy
* Vaginal dilator insertion should feel comfortable. Keep discomfort to a minimum
* Rest the narrow end of the dilator against the vaginal opening with relaxed deep breathing
* Move the tip of the dilator just into the entrance
* Gradually insert the dilator to a tolerable depth within the vagina. Pause with any discomfort, breathe and relax your pelvic floor
* Insert the dilator slightly further as tolerated, stop at regular intervals to allow your body to accommodate to the sensation

Step 5 - Dilator Removal
*Gently withdraw the dilator, rest and relax
*Wash your hands and the dilator with warm soapy water, thoroughly dry and store

How Often to Use Vaginal Dilators
* Aim for ~ 5-10 minutes/session
* 3 alternate days/week
* Longer than 3 months therapy may improve therapy outcomes¹

Vaginal Dilator Therapy Precautions
* Keep discomfort minimal
* Avoid using with active pelvic infection or immediately after pelvic surgery. Follow specialist recommendations for dilator use
* Slight vaginal loss and blood staining is not uncommon following dilator use. In cases of pain or heavy vaginal loss stop using the dilator and seek medical advice before recommencing

#dilatorsforpelvicpain #vaginaldilatortherapy #physiotherapy

References
Marisa, L. et al (2021). Vaginal Dilators: Issues and Answers. Sexual Medicine Reviews, V 9 (2) 212-220 sciencedirect.com/science/article/pii/S2050052119301258

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Anal Fissure Treatment for Fast HEALING & PAIN RELIEF with Bowel Movements

Michelle Kenway 2022-05-21 | Anal fissure treatment for faster anal fissure healing and relieving anal pain with bowel movements presented by Pelvic Floor Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au

Anal Fissure Treatment Timestamps
1:00 Anal fissure picture
1:02 What is anal fissure
1:08 Anal fissure causes
1:18 Anal fissure symptoms
2:08 Bowel emptying position for fissure
2:55 Bowel emptying technique for anal fissure
6:05 Stool softeners for anal fissure
7:21 Diet for anal fissure
9:58 Summary anal fissure treatment

Anal fissure is a split in the soft skin inside the anus. Causes of anal fissure include overstretching anal skin during straining with constipation or diarrhoea. Muscle spasm can also develop with chronic anal fissure which slows the blood supply to the area that's essential for healing.

Anal fissure symptoms include intense anal pain with bowel movements and up to 2 hours after bowel emptying. Anal fissure symptoms include splitting, burning or tearing sensation during bowel emptying when the stool passes over the anal fissure.

The split anal skin re opens delaying fissure healing and causing anal pain, especially with hard lumpy stools and straining with constipation.

Bowel Emptying for Anal Fissure Healing and Pain Relief

*Avoid straining or pushing down through the anus with bowel emptying
*Go to the bathroom with the urge to empty the bowel
*Sit tall, feet wide apart and flat on the floor
*Lean forward keeping the normal curve in the lower back
*Take 5 deep belly breaths for pelvic floor relaxation
*Say 'MMM' to make the waist wide for pushing
*Say 'OOO' to bulge the belly and relax the anal sphincter
*Gently wash with water or use moist towelette
*Warm baths or sitz baths can relieve anal pain after bowel movements

Stool Softening for Anal Fissure Healing and Pain Relief

1. Stool Softener Medication

Anal fissure healing requires a soft, smooth stool Type 4 Bristol Stool Scale.

Stool softeners (mild laxatives) are available over the counter from the pharmacy. Check with the pharmacist prior to taking these medications. Stool softeners are often indicated until the anal fissure has fully healed and include:
*Coloxyl (Colace)
*Parraffin
*Agarol
*Osmotic laxatives ie polyethylene glycol eg Movicol or Miralax

2. Diet for Anal Fissure

Diet for anal fissure aims to achieve a soft well-formed stool that is not bulky and avoid constipation.

Avoid increasing high insoluble fiber content foods which make the stool large and cause bloating e.g. skins, seeds, whole grains with constipation (2). Increase foods with high soluble (dissolvable) fibre for anal fissure healing e.g oatmeal, pear, apple (no skins).

Gradually introduce more insoluble fiber into the diet when the stool is moving well and constipation has ceased.

#analfissuretreatment #analfissurehealing #physiotherapy

References
Image anal fissure Bernardo Gui, Public domain, via Wikimedia Commons
upload.wikimedia.org/wikipedia/commons/9/9e/Anal_fissure_2.jpg

2. Ho, K. S., Tan, C. Y., Mohd Daud, M. A., & Seow-Choen, F. (2012). Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World journal of gastroenterology, 18(33), 4593–4596. doi.org/10.3748/wjg.v18.i33.4593

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

PROCTALGIA FUGAX Exercises to Relieve Sudden ANAL PAIN and RECTAL SPASM

Michelle Kenway 2022-04-20 | Proctalgia Fugax exercises and treatment at home to relieve acute anal pain and spasm with Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au Proctalgia Fugax involves temporary spasm of the pelvic floor muscles. Sudden anal pain and rectal pain can be a frightening experience which can be remedied with simple technqiues at home.

Proctalgia Fugax Timestamps

0:00 What is Proctalgia Fugax (anal pain)
0:24 Proctalgia Fugax causes
0:45 Proctalgia Fugax symptoms
1:32 Proctalgia Fugax treatment
1:34 Pelvic muscle spasm release
2:41 Pelvic floor muscle stretching
3:28 Hot water bath
4:20 Deep breathing exercises

Proctalgia Fugax Symptoms

*Brief episode of anal pain or lower rectal pain
*Can occur day or night
*Pain can feel very severe
*No anal pain or rectal pain in between acute episodes
*Anal pain lasts from a few seconds to minutes (always less than 20 minutes in duration)

Consult with your medical practitioner to diagnose Proctalgia Fugax and exclude other possible causes of anal pain rather than self diagnosing anal pain.

Proctalgia Fugax Causes

The causes of Proctalgia Fugax are not fully understood however this condition is thought to involve spasm of the external anal sphincter which forms part of the pelvic floor muscles in both men and women.

Proctalgia Fugax Treatment

Natural treatments for Proctalgia Fugax at home that do not involve medication include the following techniques. These Proctalgia Fugax treatment methods are directed at relieving pelvic floor muscle spasm.

1. Pelvic Muscle Spasm Release - Massage and Pressure

The first thing in terms of management is to know that Proctalgia Fugax is not a serious medical condition. Remind yourself of this as anxiety may be linked to this condition and stress does not promote muscle relaxation.

* Sit on a rolled towel to apply gentle pressure to the anus and pelvic floor muscles
* Gentle massage using a tennis ball to relieve anal muscle spasm

2. Knees to Chest Stretch ‘Happy Baby Pose’

Kaufman (1982) advocates adopting the lying down knees to chest position to relieve Proctalgia Fugax. This position is similar to the Happy Baby yoga pose. In this position, grasp the inner buttocks with each hand as if to draw them apart and expel gas. This position may apply gentle stretch to the external anal spincter to help relieve muscle spasm.

3. Hot Water Bath

Potter and Bartolo (2001) recommend taking a hot water bath to relieve anal pain with Proctalgia Fugax. Hot water bath at 40 degrees C (104 degrees Farenheit) has been recommended because this has been shown to reduce anal canal pressure. A warm shower and allowing the warm water to pass across the anus may provide similar benefits if time is limited.

4. Deep Breathing Exercises for Pelvic Floor Relaxation

Deep breathing into the belly placing the hands over the lower abdomen and breathing into the lower belly and down through the pelvic floor in the area between your sitting bones. Breathe so that you gently bulge down through the anus as you breathe in as if to pass gas.

If you have ongoing Proctalgia Fugax then see your doctor for management which may include medication (Jeyarajah et al 2010) or see a Pelvic Floor Physiotherapist for pelvic floor treatment. Pelvic Floor Physiotherapists are trained in a number of different techniques to treat and relieve pelvic floor tension and spasm.
#proctalgiafugaxexercises #analpain #physiotherapy

References

Potter MA, Bartolo DC (2001) Proctalgia fugax. Eur J Gastroenterol Hepatol 13(11):1289–1290

Kaufman, W. Treatment of proctalgia fugax. Digest Dis Sci 27, 955 (1982). doi.org/10.1007/BF01316583

Jeyarajah, S., Chow, A., Ziprin, P., Tilney, H., & Purkayastha, S. (2010). Proctalgia fugax, an evidence-based management pathway. International journal of colorectal disease, 25(9), 1037-1046.

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Tailbone PAIN RELIEF for SITTING | 4 Physiotherapy Treatments for COCCYX PAIN

Michelle Kenway 2022-04-13 | Tailbone pain relief for sitting for faster coccydynia healing with Physiotherapist Michelle Kenway. Learn 4 cost effective ways to relieve and stop tailbone pain when sitting with these Physiotherapy treatment techniques.

Coccyx pain when sitting is often caused because the tailbone is involved in weight bearing during sitting, along with the 2 sitting bones in the buttocks. This is why sitting increases tailbone pain and can result in chronic tailbone pain (coccydynia).

Medical advice to reduce or avoid sitting with tailbone pain to allow healing is excellent advice and should be followed.

Causes of tailbone pain include:
*Poor sitting posture
*Prolonged sitting on a hard surface
*Direct coccyx injury (e.g. fall onto the tailbone, during childbirth)
*Pelvic floor muscle spasm

4 Tailbone Pain Treatments for Sitting

1. Wedge or Coccyx Cushion
Using a wedge shaped coccyx cushion reduces loading on the coccyx during sitting allowing coccyx strain to heal. Repeated sitting on the tailbone increases loading on the coccyx and can delay the rate of healing.

2. Towel Roll Support
A cost effective alternative to buying a wedge coccyx cushion is to use 2 towels (same size) rolled up and placed lengthways under each thigh when sitting. This has the effect of raising the tailbone off the chair and unloading the coccyx to reduce pain and promote healing.

Alternatively 2 angled foam offcuts can be used, 1 under each thigh to raise the buttocks and the coccyx off the chair to reduce strain on the tailbone.

Sit on a firm supportive chair and avoid sitting on soft low height chairs that lack support.

3. Lean Forward Sitting
Leaning forward when sitting changes the angle of the pelvis, tilting it forwards. This takes the coccyx out of contact with the chair reducing loading on the coccyx. Leaning forward can be supported by using a rolled up towel in the curve of the lower back in combination with a coccyx cushion during sitting.

4. Lengthen the Spine
Sitting with the spine lengthened shifts weight bearing from the tailbone forward to the 2 sitting bones. Using correct sitting posture long-term can help relieve tailbone pain and reduce the risk of developing chronic coccydynia.

Additional Physiotherapy Tips for Coccydynia Treatment
* Avoid Kegel exercises with tailbone pain unless medically advised. Some of the pelvic floor muscles attach directly to the tailbone. Kegel exercises that contract the pelvic floor muscles therefore pull on the coccyx and can aggravate tailbone pain.

*Cold pack application to the lower back and sacrum close to the tailbone pain for 20 minutes at a time can relieve tailbone pain.

*Anti inflammatory gel or cream can be applied to the skin over the tailbone for relief and reduction of inflammation. Check with your pharmacist regarding suitability for using anti inflammatory gel before applying to the skin only.

#tailbonepain #coccyxpain #Physiotherapy

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Physiotherapy Abdominal Hernia Exercises for HERNIA SUPPORT | Unsafe Core Exercises to AVOID

Michelle Kenway 2022-03-14 | Abdominal hernia core exercises that improve hernia support before or after hernia surgery with Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au Learn how to do 2 abdominal core hernia exercises for abdominal core support with umbilical hernia or inguinal hernia. Michelle also discusses unsafe abdominal exercises to avoid that can increase the risk of abdominal hernia worsening.

Time stamps for Abdominal Hernia Exercises
0:40 Deep abdominal core muscles
1:04 Abdominal hernia core exercise side lying
4:44 Abdominal hernia core exercise sitting
7:34 Abdominal exercises to avoid with abdominal hernia

Abdominal Hernia Exercises for Core Muscles
The most appropriate abdominal hernia core exercises are those exercises that train the deepest innermost layer of abdominal muscles known as Transverse Abdominis.

These muscles wrap around the waist providing a natural corset like a belly band of support around the trunk controlling pressure within the abdomen. The deep core abdominal muscles can become weak after abdominal surgery (incision), obesity and even with lower back pain.

Preoperative exercises for abdominal hernia patients have been found to improve postoperative recovery and reduce complications (1).

Core Abdominal Hernia Exercises Side Lying

*Start lying on one side with knees bent
*Maintain the inward curve in the lower back
*Place one hand over the lower abdomen
*Gently tense the lower deep abdominal muscles beneath your briefs
*Keep the upper abdomen relaxed
*Breathe normally
*Relax the abdomen and rest
*Repeat up to 10 seconds x 10 repetitions

Core Abdominal Hernia Exercises Sitting and Standing

*Start sitting or standing
*Align your posture so that your chest is raised and the crown of the head lifted towards the ceiling
*Gently tense the lower deep abdominal muscles located beneath your undergarment
*Breathe normally and maintain the Transverse Abdominis contraction
*Relax the abdomen and rest
*Repeat up to 10 seconds x 10 repetitions

Abdominal Exercises to Avoid with Abdominal Hernia
Some intense abdominal exercises can increase pressure within the abdomen, potentially forcing abdominal hernia to bulge. These are the more intense abdominal exercises that activate the upper 6 pack (rectus abdominis) muscles.

Intense abdominal exercises to avoid include:
*Abdominal curl exercises
*Abdominal roller
*Resisted abdominal strength exercises (equipment)
*Abdominal exercises with both legs and upper body raised simultaneously (e.g. V sits)

#herniaexercises #abdominalhernia #umbilicalhernia

Renshaw SM, Poulose BK, Gupta A, Di Stasi S, Chaudhari A, Collins C. Preoperative exercise and outcomes after ventral hernia repair: Making the case for prehabilitation in ventral hernia patients. Surgery. 2021 Aug;170(2):516-524. doi: 10.1016/j.surg.2021.03.006. Epub 2021 Apr 20. PMID: 33888317.

Osteoporosis Exercises for Spine Strength | 2 Physical Therapy Exercises

Michelle Kenway 2022-03-07 | Osteoporosis exercises for spine strength and posture at home with Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au These 2 osteoporosis and osteopenia exercises help you safely strengthen spinal muscles and improve posture to reduce the risk of spinal fracture. These osteoporosis exercises for spine strength are suitable to perform at home with osteopenia and mild osteoporosis.

Please cease any of these osteoporosis exercises should they cause any physical discomfort.

Osteoporosis Exercises for Spine Timestamps

0:17 Osteopenia and osteoporosis exercises for spine strength
1:32 Spinal extension exercise
3:10 Prone alternating arm and leg raises
4:56 Number of spine exercises for osteoporosis

2 Osteoporosis Exercises for Spine Strength and Posture at Home
The best osteoporosis and osteopenia exercises to do at home for spine strength include strengthening exercises for the spinal extensor muscles and postural muscles.Specifically targeted Physiotherapy strength-training exercises are indicated for osteoporosis management to improve posture and reduce the risk of falls and osteoporosis fractures (1).

No. 1 Osteoporosis Exercise for Spine Strength
Spinal extension exercises have been shown to improve spinal extensor strength and quality of life in women with osteoporosis (2). This exercise strengthens the spinal extensor muscles in the lower back and the postural muscles in the middle and upper back. Improving your posture can reduce the risk of osteoporosis wedge fractures in the upper and middle back.

Spine Extension Exercise at Home
*Start lying down on your tummy
*Use 1-2 pillows to support your hips and pelvis
*Keep both feet in contact with the ground throughout this exercise
*Gently raise your chest and shoulders just off the ground
*Keep this exercise slow and smooth, avoiding hyperextending the lower spine
*Tuck your chin and avoid extending your neck backwards throughout
*Lower your chest and shoulders slowly back down to the ground

No. 2 Osteoporosis Exercise for Spine Strength
Alternating arm and leg exercise strengthens the spinal muscles including lower back muscles and middle upper back muscles that assist in maintaining good upright posture.

Prone Alternate Arm and Leg Exercise
*Start lying prone with 1-2 pillows placed under the hips and pelvis for comfort
*Position the forehead down in contact with the supporting surface
*Raise one leg held straight backwards to lift the thigh just off the ground
*Slowly lower this leg back down to the supporting surface
* Repeat this action with the other leg

To progress alternate arm and leg raises:
*Raise one straight leg backwards to lift the thigh just off the ground
*Simultaneously raise the opposite arm held straight with thumb towards the ceiling
*Keep the forehead in contact with the ground throughout this exercise
*Avoid raising the arm and leg too high from the ground to reduce the risk of hyperextending the lower back
*Slowly lower both the leg and arm back down to the supporting surface
*Repeat this extension exercise with the same alternating arm and leg
*Progress to doing alternating sides of alternating arm and leg raises over time

Number of Osteoporosis Exercises for Spine Strength
Aim to complete 1-2 x 10 spinal extension exercises per day. Always keep the number of osteoporosis and osteopenia exercises you complete within your range of personal comfort.

References
1. Bennell, K., Khan, K. & McKay, H. (2000). The role of physiotherapy in the prevention and treatment of osteoporosis. MANUAL THERAPY, 5(4), pp. 198-213. doi:10.1054/math.2000.0369 sciencedirect.com/science/article/abs/pii/S1356689X00903692?via%3Dihub

2. Hongo, M., Itoi, E., Sinaki, M. et al. Effect of low-intensity back exercise on quality of life and back extensor strength in patients with osteoporosis: a randomized controlled trial. Osteoporos Int 18, 1389–1395 (2007). doi.org/10.1007/s00198-007-0398-9

#osteoporosisexercisesforspine #osteopeniaexercises #exerciseswithosteoporosis

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Prostatectomy Kegel Exercises for Men - Physiotherapy Real Time Daily Recovery Workout

Michelle Kenway 2022-02-26 | Prostatectomy Kegel exercises routine for fastest recovery after radical prostatectomy. This research-based Physiotherapy workout with Physiotherapist Michelle Kenway helps you prepare for and recover fast to overcome urinary incontinence for men undergoing radical prostatectomy.

Prostate Surgery Kegel Exercises Timestamps

0:37 Best position for Kegel exercises
0:51 Kegel exercises technique
1:17 5 Kegel exercises for endurance and strength
4:04 5 Kegel exercises for power
5:05 5 Kegel exercises for endurance and strength
8:06 5 Kegel exercises for power
9:05 When to start Kegel exercises preoperatively
9:11 When to recommence Kegels after prostatectomy

Kegel Exercises Technique for Prostatectomy
The correct Kegels technique to use for pelvic floor muscle strength and endurance for radical prostatectomy:
*Shorten or retract the penis
*Contract and tighten as if stopping the flow of urine

Best Position for Kegel Exercises
The best position for kegel exercises for prostatectomy is standing (1). This position is the most effective position for pelvic floor muscle strengthening because the pelvic floor muscles work hard against the downward force of gravity. Standing is the position where most men experience bladder incontinence after radical prostatectomy, hence Kegels in this position optimize training results.

Long Kegel Exercises
Long contraction Kegel exercises train the slow twitch (endurance) muscle fibers in the pelvic floor. These long sustained Kegel exercises train the pelvic floor muscles for lasting longer and for bladder control during bladder filling.

Aim to perform 10 long (10 second contractions) 3 times daily.

Short Kegel Exercises
Short fast Kegels train the fast twitch pelvic floor muscle fibers for power required in times of stress e.g. coughing, lifting, sneezing.

Aim to perform 10 fast (1 second contractions) 3 times daily.

Preoperative Kegel Exercises
Ideally commence Kegel exercises at least 5 weeks prior to radical prostatectomy surgery. Prehab pelvic floor exercises strengthen the pelvic floor muscles so they are working optimally before radical prostatectomy. This means that postoperatively the pelvic floor muscles have improved strength and endurance.

Postoperative Kegel Exercises
Kegel exercises are recommenced post op when the catheter is removed, usually 1 week after surgery. The same preoperative Kegel exercise training protocol is resumed including both long and short Kegel exercises. Postoperative Kegels are performed standing upright.

Scientific Research
Milios et al (2019) implemented this high volume pelvic floor training protocol in radical prostatectomy patients. These researchers compared low volume (standard) pelvic floor exercises performed 3 times daily with high volume pelvic floor exercises performed 6 times daily. The low volume training group performed exercises lying, sitting and standing, The high volume group performed all exercises standing. Both groups commenced pelvic floor muscle training exercises 5 weeks prior to radical prostatectomy and resumed exercises postoperatively following catheter removal. Milios et al (2019) reported a faster return to bladder continence and improved pelvic floor muscle function in the high volume training group.

#kegelexercisesformen #prostatectomy #physicaltherapy

Reference
MILIOS, Joanne et al. Pelvic floor muscle training in radical prostatectomy: a randomized controlled trial of the impacts on pelvic floor muscle function and urinary incontinence. BMC Urology. 2019, 19(1), 1-10. PMID 31729959. bmcurol.biomedcentral.com/track/pdf/10.1186/s12894-019-0546-5.pdf

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Osteoporosis Exercises for Hips at Home | 2 Physiotherapy Safe Exercises

Michelle Kenway 2022-02-19 | Osteoporosis exercises for hips at home for women and men that help you safely strengthen your hips. Physical Therapist Michelle Kenway from https://www.pelvicexercises.com.au guides you step by step through two osteoporosis hip strengthening exercises. These simple resistance training exercises are suitable for most individuals to perform at home including beginners with osteopenia or mild to moderate osteoporosis.

Osteoporosis Exercises for Hips Timestamps

0:23 Best exercises for osteoporosis for hips
0:55 Bridging exercise for osteoporosis hips
2:21 Bridging exercise with resistance
3:19 Clam exercise for osteoporosis hips
4:43 Clam exercise with resistance
5:27 Number of hip exercises for osteoporosis

Osteoporosis Exercises for Hips at Home

The best osteoporosis and osteopenia exercises for hips to do at home are buttock strengthening exercises including strengthening exercises for Gluteus Maximus and Gluteus Medius muscles.

No. 1 Osteoporosis Exercise for Hips - Bridging

Bridging exercises strengthen the largest buttock muscle, Gluteus Maximus. This gluteal muscle attaches to the hip and bone mineral density gains are made near the attachment point of this muscle tendon. Small bone cells called osteoblasts lay down new bone in response to strain on the hip bones. Strain is created by progressively loading bones with increased resistance over time.

Bridging Exercise for Beginners
*Start lying on your back
*Pillow support for head and neck
*Take feet and apart wider than hips
*Turn toes to face outwards
*Maintain the inward curve in the lower back
*Press down through the heels to raise the buttocks off the ground
*Lower the buttocks slowly back to the ground
*Maintain the normal inward curve in the lower back throughout
*Add resistance gradually by placing a 1lb or 1-2kg weight on the pelvis

No. 2 Osteoporosis Exercise for Hips - Clam

Clam exercise creates an unusual strain on the hip bones because it involves a rotational movement of the hip joints. This exercise strengthens the Gluteus Medius muscles that attach to the hip bones.

Clam Exercise for Beginners
*Start lying on one side
*Head and neck supported by a pillow or cushion
*Bend both knees to approximately 45 degrees
*Maintain the normal inward curve in the lower back
*Raise the upper most knee just off the lower knee
*Use your uppermost hand to feel Gluteus Medius activation
*Keep your feet together throughout this exercise
*The lower limb remains in contact with the supporting surface
*Avoid spinal rotation
*Add resistance gradually by placing a 1lb or 1-2kg weight outer uppermost thigh towards the knee

Number of Osteoporosis Exercises for Hips at Home
Aim to complete 8 repetitions x 2 of resisted hip bone density exercises on at least 2-3 alternate days of the week. Osteoporosis exercises for hips for beginners start with unresisted hip bone density exercises up to 10 repetitions x 3 on 2-3 alternate days of the week.

#osteoporosisexercises #osteoporosisexercisesforhips #osteopeniaexercises

References
Gluteus Maximus Muscle Image Creative Commons File:Sobo 1909 294.png|Sobo 1909 294

Gluteus Medius Muscle Image Creative Commons CC BY-SA 3.0, commons.wikimedia.org/w/index.php?curid=545381

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

6 Ways to MAXIMIZE Kegel Exercises Benefits for Men | Physical Therapy

Michelle Kenway 2022-02-15 | Maximize Kegel exercises benefits for men with these cutting edge Pelvic Floor Physical Therapy training tips for strengthening. Physiotherapist Michelle Kenway helps you last longer, overcome impotence and improve bladder control with most effective Kegels training, based on scientific muscle strengthening principles for gains.

Kegel Exercises for Men Timestamps
0:22 Kegel exercises benefits for men
0:52 When to Kegel
1:49 Best position for Kegels gains
3:01 Kegel exercises intensity
3:49 Kegel exercise recovery
4:27 Best Kegel exercise technique
5:29 How often to do Kegel exercises

Kegel Exercises for men include lasting longer (endurance), overcoming impotence and bladder control (e.g. after prostate surgery)

When to Kegel
Do your Kegel exercises when your pelvic floor muscles are well rested. This is usually at the outset of the day when the pelvic floor muscles are nor fatigued.

Kegels Positions
Do your Kegel exercises standing upright for maximal strength gains. Beginners may need to start lying down and progress to doing Kegels in upright positions i.e. sitting and standing.

Kegels Intensity
Do Kegel exercises with maximum effort and intensity for maximum strength benefits. Make every effort count just as you would in the gym. Do near maximal contractions for strengthening and longer holds for endurance. Pelvic floor muscle strengthening requires high load achieved by using maximum voluntary contractions. If you’re a beginner start out with the correct technique then increase your Kegel effort.

Kegel Exercise Recovery
Rest between each until recovered to allow for maximum effort.

Kegels Technique
Lower the pelvic floor muscles slowly after lifting them. Skeletal muscles strengthen most during the eccentric (lowering) part of the exercise. Beginners may find this difficult to feel at first and this skill develops with practice over time.

Kegels Frequency
Aim to do Kegel exercises at least 2 times a week to give a training effect (muscle hypertrophy) ACSM (2011) and benefits can be gained from training 3-5 days of the week.

#Kegelexercisesformen #Kegelsbenefitsformen #Howtokegelmen
Reference
American College Sports Medicine (2011) prescriptiontogetactive.com/static/pdfs/resistance-training-ACSM.pdf

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

4 Natural Size Enlargement Methods for Men | What Increases Size and What Doesnt?

Michelle Kenway 2022-02-04 | Natural non-surgical enlargement methods for men include supplements, lengthening exercises and devices all claiming to increase personal size (length and girth). Which non-surgical enlargement methods increase size and which ones don’t with Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au

Timestamps Non-surgical Enlargement for Men

1:10 Herbal Supplements
3:06 Vacuum
4:49 Extenders
7:22 Lengthening exercises

1. Herbal Supplements

Most herbal supplements claiming to increase male size are not FDA approved. There are no restrictions on marketing claims and ingredients are not always listed on the packaging. According to Corazza et.al. (2014), the main herbal supplement ingredients used in herbal size pills and supplements are yohimbine, maca, horny goat weed and Ginkgo biloba. These substances have been linked to psychological symptoms such as mood changes and anxiety.There is currently no scientific evidence supporting these ingredients for increasing male size (length or girth).

2. Vacuum

Vacuum treatment is recommended by the American Urological Association as an alternative treatment for impotence but not for increasing size despite marketing claims to the contrary. Vacuums use air vacuum or water to create suction within the vacuum chamber. Aghamir et al (2006) investigated vacuum use 3 times a week, 20 minutes at a time and concluded that no change in length after 6 months of intervention. The researchers noted some participants were psychologically satisfied following vacuum use.

3. Extender

Extenders work by prolonged traction to stretch tissues. This technique creates micro tears in the tissues and this is the basis upon which traction is proposed to work Two scientific studies have found extenders may increase length but not girth. Gontero et al (2008) reported that 6 months of 4 hours daily extender use increased relaxed length on average 2.3cm. Nikoobakht et al (2010) had similar findings after 3 months of home traction treatment, 4-6 hours daily for 2 weeks and then 9 hours daily thereafter. Gontero et al concluded that extenders appear to be an effective treatment for patients who complain of ‘shortness’. Extenders should be used according to directions to reduce the risk of tissue damage and other unwanted side effects.

4. Lengthening Exercises

Lengthening exercises involve manually stretching the tissues by applying stretch in a relaxed state in 3 different directions, up to 10 seconds at a time usually 2xdaily.

There is currently no scientific evidence supporting the effectiveness of manual stretching exercises for increasing personal length. Manually stretching the tissues can create microtears in the tissues potentially casuing damage to blood vessels, bruising and decreased performance.

#howtoincreasesize #nonsurgicalenlargement #sizematters

References

Image Mursi Woman with Lip Plate By Rod Waddington from Kergunyah, Australia - Mursi Lip Plate, Ethiopia, CC BY-SA 2.0, commons.wikimedia.org/w/index.php?curid=33168073

Corazza et al (2014) ncbi.nlm.nih.gov/pmc/articles/PMC4082836
Aghamir et al (2006) pubmed.ncbi.nlm.nih.gov/16536772

Gontero pubmed.ncbi.nlm.nih.gov/18990153

Nikoobakht pubmed.ncbi.nlm.nih.gov/20102448

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

Kegel Exercises for Overactive Bladder in Men | Physical Therapy Exercises

Michelle Kenway 2022-01-30 | Kegel exercises for overactive bladder in men to stop bladder urgency, bladder leakage and frequent urination with Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au

Kegel Exercises for Overactive Bladder Timestamps

0:42 Kegel exercises to stop bladder urgency in men
3:09 Kegel strength exercises for overactive bladder symptoms (bladder frequency, urgency and incontinence)

Kegels for Bladder Urgency in Men

Bladder urgency occurs when the bladder muscle (detrusor) contracts. When the pelvic floor muscles contract the bladder relaxes and stops bladder urgency.

Stop OAB Bladder Urgency Step by Step

* Sit down when you experience bladder urgency
* Avoid holding your breath which can worsen urgency
* Perform a sustained Kegel exercise by shortening (retracting) the penis and contracting as if to stop the flow of urine
* Keep holding this Kegel exercise until bladder urgency stops as the bladder muscle relaxes
* Repeat Kegel exercises to stop urgency should it recommence
* Practice Kegels for real world bladder urgency for example with urgency triggers such as running water in the shower to stop overactive bladder symptoms.

2. Kegel Exercises for Overactive Bladder in Men

With bladder filling the pelvic floor muscles and tiny muscles inside the urine tube automatically contract allowing the bladder to fill. When these muscles are weak you may be more likely to experience overactive bladder symptoms.

The second way to manage overactive bladder symptoms including frequent urination, bladder urgency and incontinence may be achieved via pelvic floor muscle strengthening with regular Kegel exercises.

How to do Kegel Exercises Step by Step for Strengthening

* Start with the correct kegels technique
* You may choose to start Kegels lying down with weak pelvic floor muscles
* Progress to standing Kegels because bladder urgency usually occurs when standing
* Gradually increase your pelvic floor muscle endurance aiming for up to 10-20 second Kegel exercises
* Rest and recover in between every exercise
* Progress to doing strong Kegel exercises
* Practice Kegel exercises for strengthening 3 times a day on at least 5 days of the week

#kegelexercisesoveractivebladder #KegelsOAB #bladderurgencymen

Reference

Detrusor Muscle Image
By U.S. National Cancer Institute's Surveillance, Epidemiology and End Results (SEER) Program - U.S. National Cancer Institute's Surveillance, Epidemiology and End Results (SEER) Program (http://training.seer.cancer.gov/module_anatomy/images/illu_bladder.jpg) Public Domain, commons.wikimedia.org/w/index.php?curid=789721

Video editing Jonah Bobongie
Music That Kid Goran licensed user

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.