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Pelvic Floor Stretches & Manual Pelvic Floor Release (Reverse Pelvic Floor Exercises)

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Release your pelvic floor in 17 minutes with these pelvic floor stretches and manual pelvic floor release (with a ball). These are reverse kegels or pelvic floor exercises. This is especially helpful if you have a tight pelvic floor, but is great for pelvic health overall.
Experiencing pelvic pain and/or leaking but not sure if you have a tight pelivc floor? Check out this video: 9 Tight Pelvic Floor Symptoms: • 9 SYMPTOMS of Tight Pe...
Pregnancy Resources:
Guide to cope with pain in labor: bit.ly/31MnU5Q
Pregnancy Meal Plan: landing.mailer...
Pelvic Floor Guide For Birth Prep: landing.mailer...
Pregnancy Yoga Cards: landing.mailer...
Postpartum Resources:
Diastasis Recti Healing Guide: bit.ly/3fSE4lO
Post Pregnancy Weight Loss Course (includes 4 meal plans by Dietitian): bit.ly/2mjlsF5
Guide to postpartum weight loss while increasing breastmilk supply: bit.ly/3gST0C9
Postpartum Monthly Workout Plan: bit.ly/2zZxQkI
Foods to increase milk supply: bit.ly/37nnoBy
Natural Birth Education Playlist:
• BIRTH EDUCATION FOR A ...
How to avoid tearing during labor: • 5 Ways to AVOID Vagina...
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Other pregnancy workouts you may enjoy:
Pregnancy Exercises For Easy Delivery: • Pregnancy Exercise For...
Pregnancy Exercises Second Trimester: • Pregnancy Exercises Se...
15 Minute Pregnancy Workout: • 15 Minute Pregnancy Wo...
Pregnancy Cardio Workout: • Pregnancy Cardio Worko...
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*Check with your doctor before trying any of these strategies or before starting this or any new exercise routine. Only do the movements safe for you in your pregnancy. You are responsible for your own safety. Full disclaimer at the bottom.
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More Freebies:
GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN
landing.mailer...
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR: bit.ly/2mjlsF5
---- "THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP"
www.pregnancya...
---- "THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT" with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
www.pregnancya...
---- "HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY"
www.pregnancya...
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Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment, and share with your friends so I can make you more of the videos you enjoy!
Copyright P&P Health Inc. 2021. All rights reserved.
Music: Epidemic Sound
#pelvicfloor #pelvicfloorstretches #pelvicfloorrelease

Опубликовано:

24 окт 2021

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Комментарии : 71

@RachelWilliamsSobolewski 22 дня назад

I used this video many times in my first pregnancy to alleviate aches and pains and now I am using it again in my second pregnancy! It is helping so much with discomfort in my pelvic floor but also low back, hips, and thighs. A real lifesaver!

@PregnancyandPostpartumTV 22 дня назад

Congratulations on your second pregnancy!!! Happy it’s helping 💞

@marissahochstedler8995 Месяц назад

Cried during this. Amazing release of trauma from my birth & my pelvic floor finally doesn’t feel right - 8 months postpartum. Thank you 🤍

@user-jk2he7nl2o Год назад

Im not sure why but i feel like crying after this.. Maybe because i finally found what problems i have and that they are connected to my bad breathing style, not enough air when breathing , bad posture, problems with peeing, frequent uti symptoms, everything is connected to my tight pelvic floor and im finally doing something avout it. You are a wonderfull guide, and its a pleasure helping myself with your videos, so thank you.

@anaisanais7336 7 месяцев назад

We store stress and trauma in our hips. The crying is it being let out.

@leahzitting1267 2 года назад

Loved this!! I’m 36 weeks and have been feeling my pelvic floor get tighter and tighter every week. Had no idea now to help it release (if it could) and these stretches really REALLY help! I found that visualizing my pelvic floor blooming, like you said, helped me relax more. Now I’m not so scared to go into labor with such a tight pelvic floor! Will be doing these daily!

@AM-xx8ek Год назад

EXACTLY WHAT I NEEDED!! Nearly 39weeks and these last 2days have had pain in my groin area with every step I took but only after a short bout of walking around. Straight After doing these stretches the pain is completely gone. Thanks a mil!!👌

@rachelsobolewski7777 2 года назад

I loved this video! Since starting at 39 weeks, I felt my pelvic floor relax during perineal massage. My cervical check was painless and not too uncomfortable! I have been doing the stretches almost daily to prepare for labor and find them so helpful.

@PregnancyandPostpartumTV 2 года назад

Amazing job! You are going to rock your birth ❤️

@Adams-Red-Hawk 2 года назад

Thank you so much for this Video. I'm Ready to start my journey in healing my Hypertonic Pelvic floor

@litnoregrets7551 4 месяца назад

I am not, nor ever will be pregnant, but I was instructed to stretch my pelvic floor for other reasons. So, I found your video. I love that you are using yoga poses I already know to do it. This has been very helpful. Thank you. Now, I just need to learn to relax 😂

@abbyc6922 2 года назад

These are great. My gastroenterologist office gave me a black and white print out of some stretches that I can’t see very well, don’t stretch enough, or feel like they’re stretching an entirely different area. Thank you!

@amanda-thought 2 года назад

I just turned 30 weeks but I have been practicing this almost daily and it has helped me so much! I am so thankful to you for making this!

@reginaldvan5549 2 года назад

i feel better now. thank you again! did this after your postpartum walking workout 5000 steps. -wife

@shaelovesJesus Год назад

Thank you!!! I haven't been able to go to my pelvic floor physical therapist like I should. This help alot.

@marissab2950 6 месяцев назад

I have interstitial cystitis, and these have helped me immensely. Thank you so much. 🥺

@sierrageorge7785 3 месяца назад

I have interstitial cystitis also, and am currently 30 weeks pregnant. I’m so happy to hear that these exercises have helped you!!! I’ve been struggling and needing some relief.

@aaiibbing Год назад

Amazing release. Felt like I was sinking into the floor after!! Thank you😊

@hiraltrivediraval1055 2 года назад

Thank you for this video. M 36 week pregnant and feelings relaxed pelvic area after this exercise.. 😊👍

@user-pb8zt7xo8d 22 дня назад

Thank you Jessica!

@arlynnemcgrath8586 2 года назад

Fabulous!! Really working on my hypertonic pelvic floor, and this was really helpful.

@tourmaline_422 Месяц назад

I’m in week 13, had a session with a pelvic floor PT and figured out exactly where I am tight. The tennis ball release enabled me to target that and I definitely felt an emotional release (crying) which I think is a good thing because that whole area carries so much emotion and history! Thank you for sharing this resource 🩵

@sarahduley5435 Год назад

This was amazing! I am at the end of my second trimester and wanted to start doing pelvic floor exercises but have had trouble feeling where exactly my pelvic floor is but in every single one of these stretches I could feel the target area. Will defiantly be doing this stretch routine on a regular basis.

@Reb50865 2 года назад

Thank you so much for this video. I feel so much better after doing these exercises.

@erinluvspickles 2 года назад

This is perfect, thank you! I'm 37 weeks and struggling over here.

@PelvicMama 2 года назад

The myofascial release with the tennis ball is just amazing! Such a great feature to add to this class. I love to use it to release my lower back and the side of the hips as well.

@PregnancyandPostpartumTV 2 года назад

Hi Casey! So good right! Nice to e-meet you here!

@NusFZ 2 года назад

TYSM!!! I have been waiting for this!!

@PregnancyandPostpartumTV 2 года назад

You are so welcome 💞✨

@emilygent1789 Год назад

Would I know if I had a tight pelvic floor? What’s better for an easy labour? Should I do pelvic floor exercises or this video with the reverse ones?

@fitnesswithchrist Год назад

Thank you. I have pelvic floor dysfunction. This helped me too. Thank you again.

@christineNUS 2 года назад

Hi! I’m wondering when we should stop doing kegels (you mentioned to stop towards the very end of pregnancy - which week is this roughly?) thank you!

@elenabodrova3270 25 дней назад

Thank you😊

@samanthamascarenhas3656 2 года назад

Thank you for these great videos! I'm 39 weeks tomorrow and will hopefully get to do this exercise a few more times!

@pembie7859 2 года назад

Great video! Do you have more! Love how you incorporated stretches and release in a doable amount of time for most moms. Thanks- will definitely do this one again. I like the use of the bloster to

@elizabethgodwin3193 8 месяцев назад

Thanks for this, I'm 20 months postpartum with severe Diastasis Recti and a very tight pelvic floor. Cannot heal my Dr because I can't engage my core because of the tight PF gives me pain. 2 days into this and I'm already feeling better. But for how long until my PF muscle are ready for core engaging exercises?

@ashley71773 Год назад

I am 18 weeks and I struggle to empty my bladder completely, but these videos help to reduce tension ❤ Edit: I’m now working with a physical therapist, and learning how to relax and lengthen those muscles leading up to birth.

@readingbook9720 2 года назад

When can I start this exercise?

@saturated3821 2 года назад

Today is my due date and I'm feeling very good physically but mentally I'm getting a little restless to see our little one already. I'm going to try this. I have a competitive sports background and while this hasn't been checked, my own intuition is that if anything, my pelvic floor is tighter rather than not very tight. Thanks for your videos, I've looked at them at different stages of pregnancy and I definitely found a few favourites to do.

@PregnancyandPostpartumTV 2 года назад

Hope baby comes soon for you 💞💞💞 You are going ti do amazing!

@jaravanderkroon7548 2 года назад

What if you have prolapse and a tight pelvic floor, can you still do these exercises?

@daynatran2973 2 года назад

I need this! 38 weeks and feeling so tight!

@pernillajansson7911 11 месяцев назад

Please share what video you can train within the 4-6 weeks poatpartum. You sometimes refer to stretch and pelvic floow work, but I can’t find those videos :( Thanks! Love your channel and been using during my pregnancy!!

@sjtench89 2 года назад

I was wondering if you could do a constipation relief yoga there aren't many workouts for pregnant women that I could see

@msadeghlousadeghlou1587 2 года назад

Great, now I have a good feeling

@PregnancyandPostpartumTV 2 года назад

So glad it helped you feel good! 💞

@youarethesun5191 11 месяцев назад

30 weeks pregnant gonna start doing these before bed to help prepare for birth!

@anyabennett362 Год назад

Thank you very much for this video! I find it really hard to do the first exercise.. it’s so painful.. even sitting on the toilet makes my pelvic floor so sore.. does this mean I’m just super tight??

@Waterlilyy Год назад

Same! Any progress?

@staceym6728 Год назад

I love this video! ❤ Any tips for the sit bones release? I'm using a physio ball and it really hurts and I cannot get my hips even! Is this something that will get better as I keep practicing?

@winxclubstellamusa 2 года назад

I pee so much with each inhale in the first pose and in the inner thigh wall stretch. It’s better for me send my breath down while laying down. Is this consistent with the symptoms of a hypertonic pelvic floor? I’ve had all of its symptoms for a very long time.

@trenthaverfield5836 5 месяцев назад

I've been having tailbone pain. This is helping

@sierrageorge7785 3 месяца назад

Is it normal to leak a little while relaxing and releasing? I’m 30 weeks pregnant with a baby whose head is pressed against my bladder, and I have interstitial cystitis. I’m wanting to strengthen my pelvic floor as well as release tension but don’t know if I’m doing it right since I still have leaking issues.

@J.S.Kalyan-th6to 5 месяцев назад

Will these exercises help with prolapse

@Luwsybird Год назад

I did this whilst I was pregnant and felt great, but is squatting ok to do postnatally with a prolapse?

@saimakhawar8770 Год назад

I have a question Can these stretches be done after fixing Diastasis Recti?

@hannahjones7892 2 года назад

Any recommendations on modifications for fractured coccyx after delivery? Or just skip the ones that hurt?

@ShailajaMallick 2 года назад

Thank you so much for uploading this video! Since all of these exercises involve spreading the legs open, is it safe to do with symphysis pubis disorder?

@PregnancyandPostpartumTV 2 года назад

No, unfortunately I would not recommend this for SPD

@christancordes2094 9 месяцев назад

How early postpartum can I start these stretches?

@pynkkangel1 Год назад

At 10.40, must our butt be touching / leaning against the wall too? Thanks

@justinpressley4142 Год назад

When doing the yoga squat and i take a belly breath in it feels like I'm close to urinating do you know why that is. I've tried looking online but I can't find anything about it