Postpartum Kegels Exercises for Beginners Routine Postnatal Exercises 16 Months

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Here's the best posture for your Kegel exercises with Physical Therapist Michelle from https://www.pelvicexercises.com.au. Using this posture with your Kegels will help you get the most strengthening benefit from your pelvic floor exercises. • This Physical Therapy exercise video teaches you the best posture for strength gains from your Kegel exercises. • How to Choose The Best Posture for Kegel Exercises • There are 2 factors underlying the best posture for your Kegels: • 1. Antigravity postures • 2. Correct upright posture • 1. Antigravity Posture • Your pelvic floor muscles form a hammock that supports your internal pelvic organs against the downward force of gravity. • The pelvic floor muscles are usually more relaxed when you're lying down rather than when you're upright. This is because your pelvic floor muscles don't need to work against the downward force of gravity when you're lying down. • Pelvic floor muscles need to be trained upright in sitting and standing postures so they're working against gravity. This is why the pelvic floor becomes stronger with Kegels in upright postures involving sitting and standing. • The 2 main benefits of training in upright antigravity posture are: • 1. The pelvic floor muscles work harder in upright positions • 2. Pelvic floor muscles need to be trained to work well in upright • 2. Correct Upright Posture • You can position your body posture to get the maximum benefit from your Kegel exercises. • A study by Sapsford et al (2006) compared pelvic floor muscle activation with pelvic floor exercises sitting upright using three different postures: • 1. Slumped supported sitting • 2. Upright unsupported sitting • 3. Very tall upright unsupported sitting • This research found that the most pelvic floor activity during pelvic floor exercises occurred with the spine curved inwards when sitting away from the back of the chair in unsupported upright and tall unsupported sitting rather than slumped and leaning against the back rest. • The Importance of the Lower Back Curve Alignment • The posture of the lower back affects the level of pelvic floor muscle activation and the strength of your Kegel exercises. • Using the back rest of a chair changes the position of the spine to a bent forward or flexed position. This slumped forward position allows some of the core muscles to relax. • The best posture for Kegel exercises is the spinal alignment where the core muscles are most active which is sitting with an inwards curve in the lower back and away from the back rest of the chair. • An alternative position to leaning against the back of a chair for Kegel exercises is sitting upright on a stool, Yoga or Swiss ball keeping the inward curve in the lower back throughout. • Summary Points for Best Posture for Kegel Exercises • The best posture for Kegel exercises involves: • • Upright postures such as sitting or standing • • Keeping the inward curve in the lower back • References: • Sapsford, R. Richardson, C. and Stanton W. (2006) Sitting posture affects pelvic floor muscle activity in parous women: an observational study. Aust J Physiother. 52(3), pps 219-2 • Music • / @aidenkenway • 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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