Welcome — Safe Pelvic Floor Exercises You Can Trust @michellephysio

Uploaded March 2026 | Updated September 2026, 1 hour ago

Welcome, I’m Michelle Kenway, Pelvic Health Physiotherapist.

Here you’ll find safe, effective pelvic floor exercises and clear pelvic health information you can trust.

Whether you’re managing prolapse, bladder leakage, pelvic pain, or just want to strengthen your core, I’ll show you what works — and what to avoid.

Follow @michellephysio for videos that help you stay strong and supported from the inside out.

#pelvicfloorphysio #pelvicfloorexercises #kegels

Welcome — Safe Pelvic Floor Exercises You Can Trust

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Heres how to Start 🏁Kegel Exercises for Men 😳

$Emergency Pelvic Pain Relief with Pelvic Floor Spasm in Men | STOP Overdoing Kegel Exercises Relieve pelvic pain in men with pelvic floor spasm. Pelvic Floor Physiotherapist Michelle from https://www.pelvicexercises.com.au shows men how to relieve pelvic pain, pelvic pain symptoms and causes of pelvic pain in men including overdoing Kegel exercises. Pelvic Pain and Pelvic Floor Relaxation for Men Pelvic pain and pelvic floor relaxation for men https://www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-pain-therapy/pelvic-relaxation-therapy-for-men/ Guided Pelvic Floor Relaxation for Pelvic Pain for Men https://www.youtube.com/watch?v=Fac5ihuQ1Ws Pelvic Pain for Men Video Timestamps 0:00 Pelvic pain in men 0:07 Kegels and pelvic floor spasm 0:49 Causes pelvic floor spasm men 1:57 Symptoms pelvic floor spasm men 2:52 Emergency management pelvic pain and muscle spasm 5:45 Safely recommencing Kegel exercises Please seek medical advice for undiagnosed pelvic pain. Pelvic muscle spasm is underdiagnosed and may be an underlying factor for some men who cant resolve pelvic pain despite medical treatment. 3 Causes of Pelvic Pain and Tight Pelvic Floor Muscles in Men 1. Overbracing Kegels Some men hold their pelvic floor muscles braced habitually. This can result from Kegel exercises, prostatitis pain, intense core abdominal training, stress and anxiety. Avoid contracting your pelvic floor muscles constantly. Overbracing can cause tight pelvic floor muscles and pelvic pain. 2. Insufficient Rest and Relaxation with Kegel Exercises Relax your pelvic floor muscles completely after every Kegel exercise. Pelvic floor relaxation is essential for the best Kegels training effect. Pelvic floor muscles are small and tire quickly with Kegels. Take time to rest these muscles between long Kegel exercises. Rest for as long as it takes to recover, 30 seconds - 1 minute rest is appropriate recovery time for most men. 3. Too Many Kegels Doing too many Kegel exercises in quick succession can cause pelvic muscle spasm and the inability to relax. Doing the right number of exercises for your body can avoid muscle spasm. Signs and Symptoms of Pelvic Pain and Tight Pelvic Floor Muscles in Men * Pelvic pain * Pelvic ache or deep abdominal ache * Lower back pain * Tail bone (coccyx) pain * Pain during intimacy * Bladder problems e.g. bladder urgency, incomplete bladder emptying * Bowel problems e.g. constipation, straining or incomplete emptying Emergency Management to Relieve Pelvic Pain * Cease Kegel exercises immediately * Allow your pelvic floor muscles to rest and recover * Lie down with your legs supported over 1- 2 pillows * Practice deep breathing and pelvic floor relaxation techniques * Apply a warm pack * Use this bowel emptying technique (Moo to Poo) to reduce pelvic pain https://www.youtube.com/watch?v=QDk93cvZAuk Your Pelvic Floor Physiotherapist can help you with pelvic pain relief techniques and guide your recovery. How to Recommence Kegels Safely 1. Know how to relax your pelvic floor muscles before restarting Kegel exercises 2. Start Kegels lying down 3. Do 5-6 deep breathing exercises before commencing 4. Start with 1-2 Kegel exercises 5. Gently contract, lift and lower your pelvic floor muscles 5. Relax your pelvic floor muscles completely 6. Rest and recover before your next Kegel exercise 6. Start with 1-2 Kegel exercises day one 7. Reassess how you feel Day 2 (no Kegels) 8. If you have no pelvic pain repeat day one routine (day 3) 9. Gradually increase the number of Kegel exercises 10. When you can do 8-10 Kegel exercises in a row add a second set of Kegels 11. Gradually build up to three sets of 8-10 Kegels 12. Avoid strong Kegel exercises until you have comfortably built up to 3 sets of 8-12 Kegels daily 1. Anderson RU, Wise D, Sawyer T, et al. 6-day intensive treatment protocol for refractory chronic prostatitis/chronic pelvic pain syndrome using myofascial release and paradoxical relaxation training. J Urol. 2011 Apr;185(4):1294-1299. #pelvicpainmen #Kegelsformen #tightpelvicfloormusclesmen Music That Kid Goran licensed user Video and editing Jonah Babongie 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.$

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$4 Osteoporosis Exercises to Relieve Back Pain After Spinal Compression Fracture - Physiotherapy Physiotherapy safe osteoporosis exercises for back pain relief and posture correction for osteoporosis and after compression fracture of the spine. Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au guides you through 4 research-based osteoporosis exercises proven to relieve back pain and improve hunched forward posture caused by spinal compression fractures. These exercises are all performed seated and are suitable with osteopenia or osteoporosis. If youve suffered a spinal fracture please ensure you have your doctors approval to exercise at least 3 months after a spinal fracture has healed. AVOID these Exercises with: - Spinal fracture within past 3 months - Pins and needles or numbness - Coexisting health condition that prevent you from exercising 1. Posture Correction Exercise for Osteoporosis Practicing good posture is most helpful for preventing crush fractures in your spine. These can occur when you slump forward with rounded posture because slumping forwards presses the vertebrae together increasing stress on the bones. *Sit forward away from the back rest of your chair. *Step 1 involves lengthening your spine by lifting the crown of your head towards the ceiling as if theres a string lifting you upwards. *Step 2 involves raising your chest bone forwards and slightly upwards. Keep your shoulders relaxed away from your ears and make sure you dont arch your back too far inwards. Repeat 10 x 10 second holds throughout the day. 2. Trunk Rotation Start sitting tall with good posture, keep both feet flat on the ground and your knees about hip width apart. Fold your arms over your chest, lengthen your spine and take a slow deep breath in. Now turn your whole upper body towards your right (not just your head) and breathe out. Breathe in and now rotate your chest and shoulders towards your left as if to face your body to that side. Repeat 3-5 times each direction. 3. Chest Opening Stretch This exercise stretches your chest muscles to improve your posture. When the muscles in your chest become tight they can pull you forwards causing rounded shoulders. *Start by raising your hands so your fingertips are touching behind your ears. If you cant reach your head, instead lift your hands to touch your shoulders. *Now sit tall using good posture, breathe in and as you breathe out gently move your elbows backwards up to 5 seconds. Repeat this exercise for 5 x 5 seconds and hold 4. Back Strengthening Exercises for Posture Use a hand towel or the tie of a bath robe for this exercise, otherwise or if you have an exercise resistance band you can use that instead. *Start holding your tie with your hands about shoulder width apart and your palms both facing the ceiling and your thumbs point outwards. *Sit tall, lengthen your spine and raise your chest. *Draw gently on either end of the tie and squeeze your shoulder blades together and gently pull on your tie as if youre trying to lengthen it. Keep your elbows touching your waist and do this gently, not forcefully. Hold your exercise for the count to 5 and now relax. Aim to do up to 20 of these osteoporosis exercises on 3 days of the week. #osteoporosisexercises #physiotherapy #backpainexercises References: Bennell, K et.al. (2010) Effects of an exercise and manual therapy program on physical impairments, function and quality-of-life in people with osteoporotic vertebral fracture: a randomised, single-blind controlled pilot trial. BMC Musculoskeletal Disorders, 11. Spinal fracture image courtesy of www.injurymap.com/free-human-anatomy-illustrations https://www.injurymap.com/free-human-anatomy-illustrations Music Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros Music promoted by Audio Library https://youtu.be/-lbbHQbZNKg 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.$

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