Learning to Gently Contract the Pelvic Floor - Day 1 - 30 Day Pelvic Floor Challenge

Pelvic floor exercises (Kegels) don't always involve contracting your pelvic floor hard as you can. Control comes from learning to isolate the pelvic floor muscles. In this video, we will learn to gently contract the pelvic floor with a rate of perceived effort (RPE) that is a 4 on the Pelvic floor RPE Scale. We will practice both endurance holds and speed contractions (quick flicks).

Welcome to Day 1 of our 30 Day Pelvic Floor Challenge! You can sign up at https://theflowerempowered.com/2021/0... which will give you access to a bonus video for assessing your ability to contract your pelvic floor along with a PDF giving more details about the challenge.

If you have chronic pelvic pain, vaginismus, prostatitis, non-relaxing pelvic floor dysfunction and other conditions that result in excess tension in the pelvic floor, you should only focus on the relaxation portion of this video. It's just a short relaxation today but you will see longer relaxations in subsequent videos.

Timecode for Relaxation: 08:08

If you have pelvic floor weakness and conditions such as incontinence (where you leak urine when you laugh, cough, sneeze or jump), or pelvic organ prolapse and found these exercises too difficult, you can repeat this video over a number of days until it begins to feel easier before progressing to the next video.

You should skip any movements that feel excessive, always listening to your body, practicing with compassion and awareness.

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