How to Strengthen the Pelvic Floor - Part 1 

Thank you Tim. I am 73 years old, recovering from prostate cancer surgery as well as 40 radiation treatments to the pelvic floor area. If young men think the pelvic floor strength isn't important, wait until incontinence hits & loss of control of urinary function changes their life completely. I wish I had these exercises sooner. I plan to implement them beginning today. Keep up the good work.

Cancer has spread into my pelvis, Macmillans hospital of Manchester England recommended I do pelvic exercises , I have viewed your two vidios numerouse times & purchased your book & found them to be of great help, your positive comments also help, I wish you well thank you

I love your calm voice. Helps stay focused to the information you show. Nice!!!

I am 79 yrs, never heard of this, will try and see what I notice. Thanks

This is the best video ever for pelvic floor exercise..

The pelvic muscle is often discribed as the emotional muscle. Studies on mammals indicate, that the pelvic muscle is really important in terms of Traumata. Do you know if training your plevic could help to handle emotional stress? Or could you maybe observe it with some clients etc.?

Thanks, Tim! Never realized how much of my yoga practice naturally incorporates the wide range of movements & techniques you talk about and suggest.

I'm glad.the amount of time.was posted toward the end.

“I’m pretty sure they were born at the same time” I hate it but love it and I laughed out loud

I don't normally subscribe to any excercise related channels but i am completely sold on this vedio,you deserve more subscribers mate, the way you explained the whole process was simply Poetic at the same time informatic, Thank you so much for putting up such a knowledgeable vedio

That can be also known as the wind relieving pose yoga makes sense and it helps with chakra balance and blockage and it could probably help with that too so I do yoga but not as much as I should and I'm not considering doing more you know for health reasons another reason appreciate the video 💯

Thank you for sharing this video. Most of these Pelvic Floor How To are just talking and no routine of how the work out is done. Thumbs up!

Thank you soooooo muchh this literally saved my life i was suffering from over active bladder since 2 months , tried many medication but didn't get fully relief from it. After doing these exercises for just 2 to 3 days my OAB literary went away.

The 2nd exercise is amazing. My core has literally never been stronger (except when I was little of course!)

Hope so. I'll try this. I had 2 difficult births...the first, mid-forceps, the second breech (with no Caesarian). I am 74 now and no matter what I have tried, most exercises make my night time incontinence worse. i live alone and fear that someday I may have to live with family...with this problem? I have found your research and application terrific.

Thank you!

Thanks for keeping it simple

Finally an exercise I can actually do. I was about to give up on finding a practicable exercise until this channel

Thank you sir I really appreciate your time and work

All hail the pelvic floor. Nice work brother.

I'm actually using a pelvic wand in conjunction with this and it's really working quite wonderfully take care of your prostate gentlemen.

Any variations or warnings on these movements for diastasis recti? Hit 6 weeks postpartum last week, and was cleared for exercise, but it didn’t feel right. Thought “Man, I wish I could reach out OS about this.” And bam! Here’s this video. Love your stuff and wish you had more things for me to buy to support OS!!

Had L5-S1 fusion a few years ago after being rear-ended at high speed. Nothing drs recommend seem to be working, so I’m taking it upon myself. Hope this helps!! 🤞🤞🤞

Having alot of issues with leakage myself I'm only 27 gonna try what video says hopefully it helps

Tim, I appreciated this Part 1 for begining Pelvic Floor exercise routine. First, I appreciated laying on my back to get my breathing process fixed in my mind, specifically the exhale to coordinate with the contraction of the pelvic muscles. Second, the raising of the legs and head,... in conjunction with the exhale, ...provided for my body a "distinct' contraction of the PF muscle. For once, I could clearly feel the elusive critical contraction of the specific floor muscles. I have been" trying for some time and getting close, but this part 1 finally did it for me. In a couple of days, I definitely noticed some immediate benefits doing the legs tucks and head up .... in an accellerated fashion. However, I had to caution myself that to back off a bit to avoid getting too tight. Thank you for all the videos. George Kotjaraoglus

I just to make sure on the breathing - When performing these exercises we inhale through our nose? and exhale through our mouth or nose???? Thank You in advance for clarification

Thanks for the nice videos!!

Namaste !! Thanks for this wonderful explanation. Our ancient Hindu wisdom that is Yoga has answer to strengthen the pelvic floor by breathing. There are different asanas dedicated for this purpose.

I been doing this exercise for about 3 weeks and it help tremendously on recovering my pelvic floor muscles. My doctor think that i might strained my pelvic floor muscle when using kettlebell ( possible i am not using good form/technique) i end up injuring myself.

Thank you Tim, very helpful👍

Sir I wish you and your family good luck & good health for 2024, from a very wet & cold Manchester England Happy Christmas & thank you for all your advice

I couldn’t believe the difference just lifting the head made. I started laughing because of how much more difficult it was 😂

This is Pawanmuktasana. An exercise in Yoga.

Excellent video! Thank you!

Thank you!!🙏🙏🙏❤❤❤

Are there anymore of these but for advanced versions? I just came across this and tried them just a few times through and when I sat up I "felt" more relaxed in my pelvic floor . Definately going to be doing these.

Thanks for the info 👍

Thank you

Thank you so much

Hi Tim, I am a 25 year old who suffers from fibromyalgia as well as scoliosis and bad posture. I have been in constant pain 24/7 for the past 5 years. I've seen almost every doctor under the sun and nothing seems to be helping. I love your channel and the exercises that you go over, but my question to you is, are there certain exercises that you would recommend for me to alleviate some of the pain I am having to help get me back to living a normal life?

Thank you.

It helps you relax a bit

thank you so much!

I just found this video as I have Over active Bladder at 27y/o (male) after 5-7months of going to a urologist and found nothing wrong in my body, but the dribbling issue and OAB. I have reached a state when I feel nervous I feel like i have to pee and I cannot stand still for more than 1-2mins, so even standing in lines bothers me alot. I will try to do pelvic floor exercises and hopefully that helps. btw I sit at office and home alot so I do not exercise or walk/run. which could be the main cause of the issue.

thank u sir, that was dynamite to know

I love your theory and methods. They are so refreshing and watching your content is continuously wholesome. As a guy in my early 20s I struggle with premature ejaculation. Could this be due to pelvic floor dysfunction, and if so could this exercise help?

Good and easy steps more like yogasana pavanamuktasana How many times a day ?

Entire live ?,I believe it cos when finish doing ur pelvic floor exercises u .will feel it immediately everywhere will become tight that's why I don't miss doing it. U tight everywhere.

Tim - you are teaching pavana muktasana 😊

The twins joke was surprisingly funny

Like how you talk the main point without beating our brains

How long must this be done to see results dr

1) Should kegels be done at any time during this exercise or are they not applicable to this? 2) Should there be any posterior pelvic tilt at any time, or deliberate lumbar flexion during inhalations?

Thankyou ! By belling-breathing , please describe the process , Thankyou !

Taoist believe pelvic floor are foundation of our inner strength, it hold all the organs and chi/energy keeping it inside

Thank you Tim. Is this exercise useful for erectile dysfunction and if it is then in how long the results will follow. Thanks

Thank you so much, Tim! I feel this is the best video on the subject! I felt so positive and resassured after listening to you and by following the routine. I’ve been miserable half my life because of my messed up pelvic floor but nothing helped. Stumbling upon your video, I have hope again! Thank you so much! One question, though. I’m doing this to rid myelf of frequent urination, which I’ve learnt after multiple tests is owing to my pelvic floor dysfucntion. 3-4 mintues into the exercise, I feel the urge to urinate if I’ve had water before. Is this normal? Would it go away? Am I doing things right? Would really appreciate your reply. Thakns in advance!

I hear strengthening the Pelvic Floor is key to resolving PE. So breathing correctly in this manner will help with this?

I respect you a lot sir 🙏 thanks

Sir you had explained well about diapharagm and verywell exercise I also want more male erection Dys function exercise pls put one video thankyou

Tim, love this content. Can you tell me what kind of microphone do you use?

HOw often do you do these and when do you go to part 2

I have a weak pelvic floor after babies. I have organ prolaps (sadly) and was told to never do excersises that increase the pressure on the stomach.I was told by my phiso to never lift my head off the groud or have two legs off the ground. Noe that I am adviced not to kegal for awhile (had an extremly tight pelvic floor that I started to get muchle spasms) i need to find a way to build my pelvic floor.Its so hsrd because I have to remember I hsve orgsn prolaps aaaaand anterior pelvic tilt.All the resualt of a extreme weak pelvic floor

NICE JOB BRO 👌

Hi i wanted to ask when should I do the exercise everyday or one day yes and one day no

Hello, thank you so much for the video. For how long would you recommend to do each set (step)?

I have a lot of bad symptoms and doctors find nothing in blood or urine I’m 99% sure it’s pelvic floor dysfunction due to being layed off in pandemic. Good luck to us all and thanks for these videos

I'm gonna do this... I'm 39, diabetic and a it hefty, having.... Issues, willing to try anything to fix some problems.

Hi just watched your video today. It makes so much sense. I have urge incontinence and sudden uncontrollable desire to urinate . Would these exercises help?

It's called Ananda balasana ✌️

Hi Tim, I am 85 years old. I'm not sure on the breathing so can you teach us with a script how to breathe in and out and hold the breath for how long etc. Thank you.

So is this why when I do the normal kegel exercises, even though they are telling me to breath normally through contractions, it’s easier for me to kind of hold my breath with my tummy tucked in to fully contract the pelvic diaphragm along with the respiratory diaphragm?

Tim - on step 2, when I raise my head, my neck and upper back muscles start to hurt and get tired after about 2 deep breaths. Could I (should I), place a towel or block under my head in this case? Or is it just weakness, and with time it will strengthen? Just found your channel (and subscribed). Will start with the basics of breathing first, and then move on to other rocking techniques. Thanks!

Hello Sir , Gas is leaking from my body and I am not able to control my Gas because I am having weak pelvic floor muscles . Will these exercises help me to restore my ability to control my gas and stop it from leaking . Please reply Sir .

Do you have an exercise for people who are disabled (Paresis), waist down. Unable to bring both legs up, as you demonstrate in the video. Thank you for your expertise.

I just stumbled on this, I'm trying it out but its looking ridiculously too easy, I'm not feeling anything on my pelvic floor. Am I getting it wrong or that's just the way it is? Will this exercise give the same result as those of levels? I don't like the squeeze ex in levels too coz it seem I never really get the right muscles to pull. Thanks

Are these breathing exercises enough to get a weak pelvic floor to a normal state or are any additional kegel exercises needed? Or in wich chase would you suggest doing additional kegels?

Thank you so much for this Tim. In regards to breathing, I noticed you are barely opening your mouth. So when you say “belly breathing” you really are not using mouth breathing for assistance. Correct?

Wouldnt doing situps do the same?

So what is the frequency and time I should spend doing this and do I do each step as a separate stretch or switch between all three?

Dear.. Sir. If some one is having urine incontinence after crenioectomy for that pelvic floor muscles strengthen exercises helps to self urine passing control?

Also adding that for me the final step in all this is to take this breath into your everyday activities. As simple as it all sounds, it's actually not that easy and has taken me a very long time to discover when I hold my breath and tense my pelvic floor and, even to ask myself why I'm tensing up as often it occurs during stressful situations. We humans are complicated at times, that's for sure!

Hi Tim. Does this strengthen the pelvic floor or just get it moving again properly? Thanks😊

Belly breathing when lying on your back is longitudinal. How does this promote the latitudinal displacement of the twin diaphragms?

I have a weak pelvic floor muscles so this exercises help for me to strengthen pelvic floor muscles please reply your message sir

This is so funny I use to do this exercise on my boyfriend didn't even know how befitting this is for him, I dnt it because I have a passion for physical therapy and hope to be certified one day.

How many minutes should we do this?

Will this help in constipation? I also have frequent urination.

I find my neck gets too sore to raise it and hold it in place for more than 20 seconds. Should I use one hand to support it or take a rest until I can resume?

Does this help ED?

Can we just work on part one then progres to part two then to part three??

Hi Tim,what can I do if my knees can't be pulled so close to my chest?

Does it helpful in curing constant urge for urination ?

Can it be helpful for bladder neck obstruction? My badder neck is high. I pass small urine frequently and i have weak urine flow, leak urine drop by drop after voiding

Is there a counting while breathing? Is that a deep breath or slow breath or what.. i didn see you did that..

Can it cure leak and ed?

When ever I start walking I can feel not the pain but slight discomfort in right pelvic area

Im 34 yrs old. Recovering from heroin for abt few yrars now. I pee a lot … continuously … every 30 mins. Would this exercise help

Can someone message me back I've been having pain from pelvic floor issues. Been to the urologist 6 times can't find whats wrong doctor thinks it's my pelvic floor disfunction

question: when pulling up the legs, are both legs touching or separated? can't see 100% clear in the vid