hey everybody it’s Doctor Jo, and today
I’m going to show you my top 5 pelvic floor exercises. so let’s get started. So before we get started, if you haven’t
already, make sure and click on that subscribe button especially if you have
a question or a comment otherwise I might not see it and if I don’t see it
how can I respond to it? let’s get going. so all these pelvic floor exercises are
gonna be on the floor. if you can’t get on the floor, you can do them on your
couch or your bed. so if you can’t get down there, that’s okay. just get into a
comfortable position lying down with your knees propped up. so with the pelvic
floor exercises, a lot of times there’s not a lot of movement because you’re
using those pelvic floor muscles. and so those are the smaller inner muscles and
so you’re not gonna have to see big movements, you just have to make sure
you’re doing the exercises correctly. so the first one is just going to be a
pelvic tilt. and this is really just to kind of get things moving and get them
going a little bit. but pelvic tilts really have to be done correctly or
you’re not really getting the exercise you need. a lot of times with pelvic
tilts, people want to push with their legs and push down into the floor and
that’s not really getting the public floor muscles working. what you want to
do is it’s just like it sounds, It’s a pelvic tilt. you’re tilting your pelvis
back. so your back goes flat into the floor, but you’re not using your leg
muscles. so if you feel these muscles contracting, you’re not doing it right. so
a lot of times people say imagine that you’re taking your belly button and
pushing it into the floor. I like to just say imagine this someone’s hand is
underneath or you can even put your hands underneath the curve of your back,
and what you want to do is use these core muscles these pelvic floor muscles
to rotate back to where you’re flattening your back. so you should be
able to see that a little bit it’s not a huge movement, but I’m flattening
everything out and not using my legs. so you want to hold that for about three to
five seconds and then relax. so you can see that movement, but again not a huge
movement. I’m breathing I’m just talking normally. I’m not holding my breath. make
sure you’re not holding your breath and then holding that for again three to
five seconds just to get that movement in there. and
again if you’re doing it correctly you should feel these muscles in here
working, not your leg muscles. so maybe just start off with five or ten, you can
do them a couple times a day just to get going. so then the next one is going to
be a pelvic tilt clocks. and so clocks make it a little more difficult with the
pelvic tilt, but then it’s really starting to focus on specific muscles in
making you activate specific muscles. so look down at your your belly and imagine
that there’s a clock sitting on top. so 12 is coming up towards me and six is
going down towards my legs. and then just kind of imagine then the clock going
that way. so first you just want to start off with going 12 to 6 so this is more
now a continuous movement, so if I was going down to 6 I’m actually arching my
back up a little bit and then I’m coming up to 12 and flattening everything out.
but again not using my legs using those pelvic muscles, those core muscles, if you
want to call them that, to get that movement. so now I’m really arching up
and I’m really coming down to 12 and 6 and then you can start doing maybe like
a 5 to 7. so this time I’m going down in an angle and pushing it one side and so
this one sometimes might be a little hard to see, I’ve had people that have a
really hard time doing it because if you’re weak on one side, you’ll feel that
maybe you can go down a little bit easier on one side. come back up to the
middle each time going down. and so you have one side that’s a little bit harder.
my left side is a little bit harder because that’s where I’ve had my most
recent surgery. you can focus on that one a little bit more, but I would alternate
back and forth. and then you can do you know something like a 2 and 11 so now
I’m coming up where I’m kind of flattening out over here, and then
alternating to the other side. so you see then you’re going at angles, but always
start with the up and down because that’s usually the easiest one, the 12 to
6 to get down so you’re figuring that out, and then kind of start going at
angles to find out where your weaknesses are. so again just start off with 5 or 10
of these. you don’t necessarily have to hold these unless you want to. you you
can do maybe like a three-second hold really just to activate those muscles,
but you’re doing more then you think you are, so if you need pelvic floor
exercise if you know you’re weak, don’t go and do a whole lot just because they
feel easy at the time because you might end up feeling a whole lot later
afterwards. so just start off with a little bit a couple times a day and then
you can build up from there. so the next one’s going to get a little bit tougher.
this one is going to be using the ball to squeeze. so you can use either if you
have a soccer ball like me, you can use a basketball. if you don’t have a ball, if
you have a yoga block those work well, but what you want is you don’t want it
to be too small and you don’t want it to be too big, you want your knees to still
be about hip width apart. if it’s too much or too little then you’re not quite
getting the work that you need. so when you squeeze into the ball, you’re
activating some of those muscles, and so this one’s going to be a pretty
complicated or multi exercise movement. so if you just want to start off in
stages that’s fine. so just doing the ball squeeze might be enough for you and
then maybe do that three to five seconds. but if you can go into the pelvic tilt
first and so you want to hold that pelvic tilt the whole time and sometimes
that’s a little hard, and then do the squeeze. so again just starting off with
three to five seconds holding that pelvic tilt holding that squeeze and
then relaxing. if that becomes easy, then you’re going to go one step further so
you’re going to do the pelvic tilt, do the ball squeeze, and bring your hips and
your knees to about 90 degrees. but try and hold everything. so if you’re coming
out of your pelvic tilt, if you feel like your back is coming off the floor, you’re
probably not ready for that stage yet because you really want to keep that
back flat into that pelvic tilt. so again if all that becomes easy flattening out
the back, doing the ball squeeze, bringing it up to about 90 90, then put your hands
on your thighs on your the front of your thighs and push into your hands, so
you’re activating your hip flexors. so this one even though I’m trying to make
it look easy, you might be able to see me shaking a little bit. it’s tough.
and if you’re again, if you’re doing it correctly, it’s harder than it looks. but
anytime you feel like you’re coming out of that pelvic tilt, that probably means
your muscles aren’t quite ready for that one. so that one’s probably a lot of big
steps there. so again if you’re not ready for it, just do the first steps of it and
then slowly build your way up to doing the next ones. so then the next two
exercises are going to really be focusing on the pelvic floor muscle
called the obturator internus. and so this one is a really big one in the
pelvic floor, and when it’s not doing what it’s supposed to do, sometimes you
can have hip pain, you can have groin pain, you can have that internal pain. so
this one’s a really good one to work on. especially like for me, if I’ve had a
labral repair and I’m still not quite strong in there because that that
obturator internus helps keep that the head of the femur or the hip joint
stable. so again you’re gonna have the ball or the block or something in
between. if you don’t have any of those, you can take a pillow and fold up the
pillow so you have something to squeeze in to. so this time I’m going to squeeze
in, holding that squeeze, and now what I’m gonna try and do or imagine that I’m
doing, you’re not gonna see the movement, but at my feet they’re gonna stay in one
spot, but I’m gonna be pushing them out like I’m trying to get my feet to the
edge of the mat, or I’m just pushing those out. so it’s it’s an isometric
movement I’m contracting the muscles, but I’m not moving, but I’m squeezing in up
at my knees, and I’m pushing out at my feet. so squeezing in, and then pushing
out, and you should feel that on your on the inside those inner thighs down by
the groin area. so squeezing in, and I’m pushing my feet out towards the edge of
the mat. and so that’s gonna activate that muscle. so again maybe just if you
can hold it about three seconds maybe work your way up to three to five and do
about five or ten of those. but again this is working muscles that maybe you
haven’t really been working. maybe because of an an injury or something else
going on. so I would just start off with five, maybe ten, do a couple a day and
then go from there. so the last one is still working on that
obturator internus, but now I’m gonna roll over onto my tummy and use a belt or a
strap or something solid. so not like a resistive band, but something that’s not
going to give because this is going to be again kind of an isometric exercise,
where you’re activating the muscle, but you’re not making a big movement. so what
I want to do is I’m going to take the loop, and I’m going to put it around my
ankles. and so when I go over onto my tummy, I’m gonna bring my knees up and
I’m going to kind of put my knees together, my feet together. make sure you
get comfortable. you don’t want to be uncomfortable while you’re doing this.
and so now all I’m doing is I’m pushing my ankles out into the belt each way
like I’m trying to separate my feet. so as I’m pushing out, I’m squeezing in my
core or the pelvic floor kind of almost trying to tuck my tailbone in. so I’m
tucking my tailbone and squeezing and then pushing out at the same time. so
again that’s a three to five second hold, doing those five to ten seconds, or I’m
sorry five to ten times, three to five seconds a couple times throughout the
day. so since there’s really working on all those public floors, if you just want
to try the first couple ones, those pelvic tilts, the pelvic clocks, see how
you feel and then start working on the others because the other ones are a
little bit harder and they’re working muscles that you might not have worked
in a while. so there you have it, those were my top five pelvic floor exercises.
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have fun, and I hope you feel better soon.