Скачать или смотреть Kegel with Ball Squeeze

In this video I am demonstrating the pelvic floor muscle "Kegel" exercise with a ball squeeze. This exercise is great for strengthening the pelvic floor to help with incontinence, prolapse, and/or weakness. Adding the ball helps recruit your pelvic floor more than standard kegels which makes this version great for people struggling to "find" their pelvic floor muscles.

Instructions:
1) Lay on your back with your knees bent and feet flat with a ball between your knees. Feet should be hip width apart with knees straight up towards the ceiling and stacked on top of the ankles. Place your fingertips on the inside of your pelvic bones on both sides.
2) Breath in through your nose and then out through pursed lips. While breathing out squeeze the ball between your knees gently. At the same time as the ball squeeze, contract your pelvic floor gently and lightly by pulling up and in as if you are stopping the flow of urine. This is a 25% maximal contraction, meaning it is a very light contraction and should NOT be squeezing as hard as you can. You should feel a slight tension build under your fingertips in your lower abdominals.
3) Hold the contraction for the prescribed amount of time while maintaining normal breathing. DO NOT HOLD YOUR BREATH! After the hold is complete, relax and rest your muscles completely for the same amount of time that the contraction was held. You should feel your pelvic floor muscles drop back down in your pelvis.

TIPS:
-If you are doing this correctly, no one should be able to tell you are doing anything. There should be NO movement of the buttocks, thighs, ribs, or chest.
-If you ever feel like your fingers on your lower abdominals are being pushed out of the space, you are doing the contraction incorrectly and likely trying to contract too hard.
-This is usually one of the easier positions to start Kegel training. However, this exercise can be performed in sitting, side lying, or hands and knees. It is actually a good idea to practice in a variety of positions!

Repeat exercise as prescribed by your physical therapist.


DISCLAIMER:
This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention