I am a pelvic floor physiotherapist, yoga and pilates instructor.
Subscribe to my YouTube channel to access empowering, fun videos on knowing, caring and loving your 'lady parts'!
Topics will include: pain during sex, knowing your female anatomy, why do I leak?, best kegel exercises, best exercises for mummy tummy, yoga poses for the pelvic floor, the pelvic floor and so much more!
We are so passionate about debunking the myth on women's health issues: "what is normal"? and erasing the taboo in the 'lady part' area!
OUR STORY ABOUT US!!, Yo and Vaginia - ‘knowing, caring and loving your “lady parts’, why we set up this channel and who we are! ‘Why hasn’t anyone ever told us about this?’ - well… that is why we are here! Knowing, caring and loving ‘your lady parts’ is about empowering you with the tools and knowledge to prevent and treat women’s health issues, so you can be a better and healthier you!
As a pelvic floor physiotherapist and woman going through many decades of changes in my life, I am here to share all the tips and secrets on this channel ‘Yo and Vaginia’ - so you can prevent and promote your overall pelvic, sexual and overall health! I am so lucky to have been inspired by so many amazing clients and women in my life that have given me such valuable knowledge and wisdom, so I can help amazing women (and men)!!
Learn how to embrace and enter every decade of womanhood with strength, courage, endearment, knowledge and wisdom to not only thrive but have a damn good time! Whether it’s your early and late teens exploring your sexuality, becoming or being pregnant, having a baby, entering menopausal or post-menopausal years…. we are here for you!
Please follow us to learn about all the wonderful ‘stuff’ that happens in the ‘lady part’ region!
Thanks for tuning in and being kind to your pelvic floor! We hope you enjoy this channel!
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
ENJOY our first YOGA video for Upper Back, neck, shoulder and to facilitate optimal BREATHING!
This video will relax, stretch and relieve tension in the upper back, shoulders and neck! The poses will not only alleviate your tension and calm the entire body, but they will also optimize your breathing mechanics and open up your rib cage thereby allowing your pelvic floor to function effectively and optimally!
Some Poses in this video:
Cat and Cow stretch
Child’s Pose
Downward Dog
Threading the Needle
Fish Pose
Bridge - Yoga and Pilates version
Thoracic and lumbar (upper and lower back) Rotation stretches
Savasana or corpse pose - relaxation time and my favourite part of my Yoga practice!
Please tune into my other videos on breathing, posture and Kegel exercises to get all our amazing tips - as you know that everything is connected!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
Welcome to my YOUTUBE channel, YO AND VAGINIA! I am a PELVIC FLOOR physiotherapist, YOGA, PILATES and TRX instructor. PLEASE SUBSCRIBE to access these empowering, fun videos on knowing, caring and loving your 'LADY PARTS'! https://www.youtube.com/c/YolandaTsangPTYOANDVAGINIA
NEW VIDEOS ARE POSTED EVERY WEDNESDAY! with some added bonus ones this month to launch our QUICK TIP and YOGA/PILATES SERIES!!
TOPICS WILL INCLUDE: pain during sex; knowing your female anatomy; why do I leak ?; best KEGEL exercises; best exercises for MUMMY TUMMY; YOGA/PILATES poses for the pelvic floor; the pelvic floor and so much more! We are so passionate about DEBUNKING THE MYTH on women's health issues - "WHAT IS NORMAL"? and ERASING THE TABOO in the 'LADY PART ' area!
Please join us for our weekly fun tips and comment in the section below. THIS CHANNEL IS FOR YOU!! and we would love to help you in any way we can!
WE ARE HERE FOR YOU!!! ❤️
We look forward to seeing you soon!
Yo and Vaginia
Part 2 on KEGEL EXERCISES covers ‘HOW TO
DO’ a ‘Kegel’ properly, easily and effectively! Caring for your ‘Lady parts’ is so important!
Know and learn how to exercise the pelvic floor muscles (PFMs) optimally and how to PERFORM CORRECT KEGELS!
To prevent pelvic floor dysfunctions and problems, it is important to effectively recruit and contract these ‘lady part’ muscles and understand the ’squeeze in and lift’ pattern.
Because these pelvic floor muscles work 24 hours a day to stop you from leakage and support your pelvic organs (prevent POP!), specific exercises are recommended that target endurance (Slow twitch - Type I) and power/strength (Fast twitch- Type II) muscle fibres.
Please refer to my blogs on my website to access a link to ‘The Art of Kegeling’. Feel free to email me also for a free PDF download of my Kegel exercises sheet.
The Kegel exercises in this video include:
1. The endurance - a sub maximal hold for 5-10 seconds on and remember to fully relax for the
same amount of time as the contracti
2. The elevator - slowly contract the PFMs like you are going up 3 floors - 1st floor squeeze 1/3 of
your max, 2nd floor squeeze up to 2/3 and 3rd floor squeeze fully and again RELAX for the same
amount of time you contracted the muscles for
3. The quick flicks or speed - Do a maximal squeeze of the PFMs quickly on and off (1-2 seconds
and 1-2 seconds off)
Repeat these exercises 5 times and work up to 10 repetitions, 3 times a day.
THE MOST IMPORTANT POINTS TO REMEMBER ARE:
* THE SQUEEZE IN AND LIFT - how you are contracting these muscles is the key!!
* TO FULLY RELAX THE PFMS right to the bottom
* TO PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE
This video is the sequel to the first video: Pelvic floor exercises - Kegel exercises - Caring for your 'lady parts', which covers the basic anatomy of the pelvic floor muscles and the function of these important muscles. Remember, in order to perform a proper and effective Kegel, you need to know where these muscles are! VISUALIZATION ALWAYS HELPS!
We will be releasing more videos on how to progress the KEGELS functionally and how to integrate them in your exercise regime.. so stay tuned for more fun information videos!
Thanks for tuning in and Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
Knowing your ‘Lady parts’ includes the pelvic floor muscles! ‘Kegel exercises’ are specific to these muscles!!
Do you know where the ‘lady part’ or pelvic floor muscles (PFMs) are?
These muscles are a funnel-shaped muscle at the bottom of the pelvis. They prevent bladder leakage and leaking other ‘good stuff’ - feces and gas! When you do Kegels or perform kegel exercises, these are the muscles you are recruiting, so you want to know where they are!
The other important function of these muscles is they support your pelvic organs and prevent these pelvic organs from prolapsing (POP) or anything ‘bulging out of your vagina’ or rectum! Of course, they also contribute to your sexual and overall pelvic health and wellness!
This first video on Kegel and pelvic floor exercises details important information to prevent and improve pelvic floor dysfunction.
Please join us for the second video of the PFMs (KEGELS - HOW?) to learn how to do proper kegels and perform kegel exercises optimally and effectively!
Thanks for tuning in and Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
WHY does SEX HURT? Learn ‘useful tips’ for Pain during sex and ‘knowing your Lady Parts’!! Painful sex is a common prevalent condition for women of all ages, but very treatable and preventable.
Pain in the pelvic region is not normal at any age.
In this educational video, Vaginia and I will be giving 'useful tips’ on how to make sex more comfortable and pleasurable and share ‘why’ sex can hurt. Learn how to relax those ‘lady part’ or pelvic floor muscles; how to normalize any sensitivity in the opening of the vagina; and how to use dilators to help. These useful secrets will assist in reducing pain in the pelvic region and make it fun again as it should be!
Thanks for tuning in and Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
What is a QUEEF? Or QUEEFING??? Did I just FART?? Why does it happen? How do you prevent it?
Why do you get these embarrassing ‘VAGINAL FARTS!’ (especially postpartum!)? QUEEFS are a result of having a vagina (as amazing women!), where the air gets trapped and released! They are even more embarrassing then anal farts because they often can't be controlled!!!
This can be a common complaint post-partum, where the vagina is more ‘open’ (in particular after many vaginal births!). The good news is, it can usually be fixed or reduced by doing Kegel exercises to strengthen your pelvic floor muscles (PFMs) to subsequently increase the tone (your muscle bulk! ) in that region so less air gets trapped! and released - no more queefs!! :)
And, of course, you can also try doing this ‘Kegels’ during sexual activity, inverted poses, and choosing postures where less air gets trapped! Vaginal farts or queefs can be embarrassing, so try squeezing your PFMs during positions where the air gets trapped, and let me know if that helps!
Please tune into our other videos on sexual, pelvic and women’s health: Knowing, caring and loving your 'lady parts!'
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
PELVIC ORGAN PROLAPSE or POP is a very prevalent, but manageable problem that affects women. It is a condition where any of the pelvic floor organs can drop or descend down in the pelvic cavity lower than normal.
Symptoms can often include heaviness in the vaginal or pelvic region; feeling a bulge hanging out of the vagina or a ball ( like sitting on an egg!) when sitting; voiding problems, urinary incontinence or decreased urine flow and back pain.
It is so important to have a look at your Vulva and vagina so you know how to assess for a POP! This is also detailed in the 'Female anatomy 2' video: https://www.youtube.com/watch?v=NbO4jgPo-Kk
Early diagnosis and intervention of a prolapse will assist with treating and managing this condition more effectively and PREVENTING further descent of your bladder, (cystocele), uterus (uterine prolapse) or rectum (rectocele) from 'falling out'!
Consulting with a pelvic floor physiotherapist will be beneficial in helping to support the pelvic organs by ensuring your pelvic floor muscles (KEGELS!) are strong and hypertrophied (bulked up) to optimize the support in the pelvic region. A pelvic floor physiotherapist can also provide valuable management and education on optimal breathing, lifting, and exercise techniques to decrease pressure on the pelvic organs. Pelvic floor muscles - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
It is so important to 'know' your 'lady parts so you can care and love for them better! This is so important for your pelvic, sexual and overall health!
Please tune into our other videos soon on treatment, exercises, and tips to avoid POP!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
BREATHING is essential for life and relieves stress!!! There are TECHNIQUES that OPTIMIZES the PELVIC FLOOR and yes, everything is CONNECTED!
To optimize your PELVIC FLOOR MUSCLES working functionally and when performing KEGELS, an ‘UMBRELLA’ or ‘PISTON BREATHING’ is encouraged. DIAPHRAGMATIC BREATHING IS facilitated in an ‘umbrella’ fashion so the pressure is exerted all around the body and not just down in front of the pelvic floor muscles! This is important when doing KEGELS and in prolapse management.
The pelvic floor muscles naturally:
STRETCH with INHALATION (breathing in)
and
CONTRACT with EXHALATION (breathing out) - there is a natural recoil that works with the out-breath… similar to the lungs that recoil or deflate as you breath out!
Learning to engage this breathing technique will encourage the PELVIC FLOOR MUSCLES to recruit and engage when you’re not even thinking about it and just going through your day with your normal breath!
REMEMBER to incorporate this BREATHING TECHNIQUE with PROPER POSTURAL ALIGNMENT - please tune in to my ‘POSTURE VIDEO’ for further details!
Integrating this BREATHING TECHNIQUE functionally and during pelvic floor exercises will make your KEGELS more effective, prevent incontinence and leakage and help manage a POP or pelvic prolapse by decreasing 'pressure' on the pelvic organs and the pelvic region!
Ensuring this functional integration with your other fun fitness regimes, where these PELVIC FLOOR muscles are recruited, is the key to your optimal PELVIC, SEXUAL and OVERALL HOLISTIC health!
Here are the LINKS to MY KEGEL and PROLAPSE VIDEOS so you can start incorporating this useful BREATHING TECHNIQUE!:
PELVIC FLOOR MUSCLES - KEGELS: https://www.youtube.com/watch?v=QwBxTVFYNbY
KEGELS - EASY AND HOW-TO!! : https://www.youtube.com/watch?v=YHVpp7voQKM
PELVIC ORGAN PROLAPSE: https://www.youtube.com/watch?v=BymcOif5g2g
We would love to hear from you and we look forward to seeing you again soon!
Yo and Vaginia
‘KNOWING this amazing ‘LADY PART’ - The VULVA!! and how it is not synonymous with THE VAGINA!! is what this QUICK TIP is about! LEARN all about your FEMALE ANATOMY in this educational short video to increase your knowledge on SEXUAL, PELVIC and WOMEN'S HEALTH!
Do you know the difference between the vulva and vagina? Quick tips - THE VULVA video outlines the parts of the female external genitalia that make 'you' amazing and educates you on what to 'explore' so you 'know your LADY PARTS!!'. This 'positive connection' will facilitate caring for your vulva and vagina, increasing your sexual health and overall well-being!
For further detail, please tune into my full video FEMALE ANATOMY - Part 1: knowing your 'lady parts' - The VULVA and VAGINA:
https://www.youtube.com/watch?v=N0J-ZKJNbF4
This video is also a prelude to Female anatomy 2 which will detail what 'is not normal': https://www.youtube.com/watch?v=NbO4jgPo-Kk
Female genitalia: labia majora, labia minora, clitoris, clitoral hood (prepuce), urethra, vestibule or introitus, vestibular glands.
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
PREVENTION and TREATMENT of PELVIC ORGAN PROLAPSE or POP is very important!! LEARN HOW TO STOP your BLADDER, UTERUS or RECTUM from FALLING OUT AND how to IMPROVE your symptoms by minimizing pressure to the PELVIC FLOOR. LEARN how to LIFT and SQUAT PROPERLY with or without a prolapse in this QUICK TIP SERIES!!
This is especially important in POST-PARTUM MOMS as the prevalence I see clinically has increased. Learn how to exercise for prolapse and HOW TO KEGEL with a prolapse.
TIPS TO REMEMBER:
1) Examine yourself to know what is 'your normal' - see FEMALE ANATOMY VIDE0 #2 - https://www.youtube.com/watch?v=NbO4jgPo-Kk
2) STRENGTHEN YOUR PELVIC FLOOR MUSCLES (KEGELS) - to support the pelvic organs - SEE KEGEL VIDEOS - Pelvic floor muscles - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
3) MINIMIZE PRESSURE to the PELVIC FLOOR REGION - with squatting and lifting movements
LIFTING TECHNIQUE TO PROTECT THE PELVIC FLOOR:
1) ENGAGE and RECRUIT the pelvic floor muscles with the TRANSVERSUS ABDOMINUS muscle (your core!) to 'PROTECT' and DECREASE PRESSURE
2) EXHALE as you squat down
3) and LIFT while still breathing out and KEEPING THE CORE MUSCLES CONTRACTED!
BE KIND TO YOUR PELVIC FLOOR! ❤️
Remember from the 1st PROLAPSE VIDEO:
POP is a condition where any of the pelvic floor organs can descend down in the pelvic cavity lower than normal.
Symptoms can often include heaviness in the pelvic region; feeling a bulge hanging out of the vagina or a ball ( like sitting on an egg!) when sitting; problems voiding or decreased urine flow and back pain.
It is so important to have a look at your Vulva and vagina so you know how to assess for a POP. This is also detailed in the 'Female anatomy 2' video:
Early diagnosis and intervention will assist with treating and managing this condition more effectively and PREVENTING further descent of prolapse or everything 'falling out!".
Consulting with a PELVIC FLOOR PHYSIO will be beneficial in helping to support the pelvic organs by ensuring your pelvic floor muscles are strong and hypertrophied (bulked up) to optimize the support in the pelvic region. A pelvic floor physiotherapist can also provide valuable management and education on optimal breathing, lifting, and exercise techniques to decrease pressure on the pelvic organs.
Please tune into our other videos soon on treatment, exercises, and tips to avoid POP!
We would love to hear from you and we look forward to seeing you again soon!
Yo and Vaginia
BEST PELVIC FLOOR AND KEGEL exercises!! These every day, fun, FUNCTIONAL CORE progression exercises are essential in caring for your ‘Lady parts!’.
These exercises are a progression to the EASY KEGELS VIDEO. FUNCTIONAL CORE INTEGRATION is crucial in getting your pelvic floor muscles effectively working to prevent bladder leakage, prolapse, pelvic floor dysfunction and also to protect your pelvic floor! LEARN these fun and easy exercises to include in your weekly fitness routine and workout and optimize your pelvic, sexual and overall health!
All these exercises are compound exercises, which I LOVE as they exercise many muscle groups at once - such a bonus, soo effective and time saving!
Exercises in this video include:
1. The BRIDGE - one of my favourite pelvic floor/core exercises that incorporate many muscle groups including the posterior chain. THIS IS A GREAT EXERCISES FOR PROLAPSE and uses gravity to assist with lifting the fallen bladder or the other descended affected pelvic organs.
2. STANDING BALANCE EXERCISES - these are great as they are easy, functional and you can do them anywhere. You can incorporate them into your YOGA practice or any other fitness routine and works many muscles groups at once (which I love!)
3. SQUAT - another amazing functional exercise that you need every day! Not only does it recruit the pelvic floor and core, but it strengthens your quadriceps, gluts and other postural muscles!
4. PLANK - Yes, the core exercise! Make sure you pull groin up as we teach in all the videos to ensure optimal decreased pressure on the pelvic floor. FOCUS ON QUALITY of your movement and posture and not on how long or how many!
5. SIDE PLANK - LOVE this for the focus on the lateral stabilizers! Modify as needed!
You can incorporate these exercises into your daily routine (while you brush your teeth, cook dinner, wait in line ;(.... etc - in particular, the standing balance exercises ) or/and integrate them into your weekly workout, fitness routine!. Repeat these exercises 5- 10 times each, 2-3 times a week.
This video is the sequel to the other KEGEL videos:
Pelvic floor exercises - Kegel exercises - which covers the basic anatomy of the pelvic floor muscles and the function of these important muscles. Remember, in order to perform a proper and effective Kegel, you need to know where these muscles lie and the EASY SIMPLE and HOW TO KEGELS - which outlines specific KEGEL exercises in isolation to target all the KEY MUSCLE FIBRES, slow and fast twitch!
MORE fitness integration videos to come! STAY TUNED!
LINKS TO other KEGEL VIDEOS:
PELVIC FLOOR EXERCISES - Kegel: ttps://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to: https://www.youtube.com/watch?v=YHVpp7voQKM
Thank you for tuning in! Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
BLADDER LEAKAGE can really cramp your style! Can you still 'DANCE AND GO CRAZY' without PEEING IN YOUR PANTS?? Does running or JUMPING JACKS cause urinary incontinence so you just don't do them anymore? or wear a liner or pad???
You are not alone and PELVIC FLOOR PHYSIOTHERAPY can help you!
Learn how to exercise your pelvic floor muscles, those amazing 'KEGELS" so you stop your 'leaks' and can Dance like nobody is watching and be leak-free!
#PEE #PEEING #BLADDERINCONTINENCE #shorts
LINKS TO other KEGEL VIDEOS:
PELVIC FLOOR EXERCISES - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to KEGEL: https://www.youtube.com/watch?v=YHVpp7voQKM
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
LEAKING?? with jumping, laughing, coughing, sneezing, or quick movements? Learn The ‘KNACK’!! Caring for your ‘lady or man parts’ is KEY!!
This ‘QUICK TIP’ will TRAIN YOUR PELVIC FLOOR MUSCLES to AUTOMATICALLY (REFLEXIVELY) CONTRACT to stop that bladder leakage against any strong sudden stressful movements on the bladder.
Under normal conditions, the ‘lady or man part’ muscles contract automatically when you cough, jump, sneeze, laugh or perform any sudden quick movements to prevent any leakage or dribble.
If this ‘reflex’ is weak, ‘THE KNACK’ exercise will help to regain control of your bladder again.
TECHNIQUE:
1. Practice quickly contracting your pelvic floor muscles (PFMs) right before any sudden movement
2. Maintain this maximal contraction during the activity
3. Relax after the activity is completed
Keep practicing 'THE KNACK' until the reflex is strengthened and you no longer leak.
IMPORTANT TIP: Tune into the KEGEL video EASY and SIMPLE to ensure you are practicing those ‘QUICK FLICK’ exercises that will train the FAST TWITCH muscles that you need to recruit for
‘THE KNACK!’
KEGEL VIDEO LINK: https://www.youtube.com/watch?
Please don’t forget to SUBSCRIBE PLEASE and LIKE, SHARE the video to help support us and this CHANNEL. PLEASE HELP US SPREAD THE WORD to optimize your sexual, pelvic, and overall health!
We look forward to seeing you soon!
Yo and Vaginia
This video explains the OPTIMAL AND BEST POSTURE in general (for everyone!) and for the PELVIC FLOOR.
GOOD POSTURE is soo important!! Proper alignment will enhance recruitment and strengthening while doing a ‘KEGEL’, making your EXERCISES MORE EFFECTIVE! This will help to prevent bladder leakage, support the pelvic organs and also assist with POP or pelvic organ prolapse. It will also prevent back, neck and upper back pain!
Best postural alignment includes:
1. Maintaining the natural curve in your lumbar spine - the low back and in your cervical
spine (neck are) - the ‘lordosis’ (inward or concavity curve)
2. Keeping the shoulders back - shoulder blades down and in (ie. chest is open) - ie. not
slouched forward!
TIPS and CUES to maintain a proper alignment in standing:
1. Ribs over hips
2. Stand tall - like someone is pulling the top of your head or the tag of your pants (helps to
maintain the lordosis of your lumber back (or low back)
The proper postural alignment will also OPEN UP THE RIBCAGE and thoracic spine (upper back) region to facilitate the optimal breathing pattern (the ‘umbrella’) breathing that works with the pelvic floor. Proper posture also helps to facilitate the other core muscles that work together with the pelvic floor muscles.
Breathing video: https://www.youtube.com/watch?v=eFiAi9r3yew
All this will help to facilitate your optimal sexual, pelvic and overall health!
Please don’t forget to SUBSCRIBE PLEASE and LIKE, SHARE the video to help support us and this CHANNEL. PLEASE HELP US SPREAD THE WORD to optimize sexual, pelvic and overall health!
THANK YOU SO MUCH FOR TUNING IN! We look forward to seeing you soon!
Yo and Vaginia
Learn the important ‘QUICK TIPS’ on HOW TO ‘KEGEL! ALL YOU NEED TO KNOW! ‘CARING’ for your ‘LADY PARTS!’ on how to PERFORM an OPTIMAL Kegel: the EASY FACTS and ABC’S to exercise the pelvic floor muscles (PFMs) properly! To prevent pelvic floor dysfunctions and problems, it is important to effectively recruit and contract these ‘lady part’ muscles!!
THESE IMPORTANT pelvic floor muscles prevent you from bladder leakage and leaking other ‘good stuff’ - feces and gas! The other important function of these muscles is they support your pelvic organs and prevent these organs from prolapsing (POP) or anything ‘bulging out of your vagina’ or rectum! PREVENTING PELVIC FLOOR DYSFUNCTION is KEY to your overall pelvic, sexual and optimal health!
THE MOST IMPORTANT POINTS TO REMEMBER about doing KEGELS ARE:
1. KNOW the ANATOMY of the pelvic floor muscles - you need to know where these
muscles are to contract them properly! VISUALIZATION IS IMPORTANT!
2. THE SQUEEZE IN AND LIFT - how you are contracting these muscles is the key!!
3. FULLY RELAX THE PFMs (pelvic floor muscles) to the bottom
4. Be specific and train the TYPE I - slow-twitch (endurance) and TYPE II - fast-twitch (fast,
power muscles) of the pelvic floor
5. PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE
6. Proper breathing pattern - umbrella breathing - contract with the exhale and release with
the inhale
7. Progress with functional integration of the PFMs in your daily activities and routine
8. Progress with core integration - the PFMs are an integral part of the core and increasing
your overall CORE STABILITY will only AUGMENT THE PERFORMANCE of these
muscles.
For further detail, please tune into my other KEGEL AND PELVIC FLOOR VIDEOS IN THE LINKS BELOW:
THE PELVIC FLOOR MUSCLES - KEGELS 1:
https://www.youtube.com/watch?v=QwBxTVFYNbY
Kegels 2 - EASY AND HOW?: https://www.youtube.com/watch?v=YHVpp7voQKM
FUNCTIONAL KEGELS: https://www.youtube.com/watch?v=_m9VnVVHZ-8
Quick TIP - The Knack: https://www.youtube.com/watch?v=Jy7xXRK8AFM
BREATHING and PELVIC FLOOR: https://www.youtube.com/watch?v=eFiAi9r3yew
POSTURE and PELVIC FLOOR: https://www.youtube.com/watch?v=9KVqou0nwRU
Please also refer to my blogs on my website to access a link to ‘The Art of Kegeling’. Feel free to email me also for a free PDF download of my Kegel exercises sheet.
Thanks for tuning in and Please don’t forget to SUBSCRIBE and LIKE, SHARE the video to help support us and this CHANNEL. HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
Learn these important BEST HIP STRETCHES for back, hip and pelvic pain!!
Theses hip STRETCHES will help to decrease back, hip and pelvic pain! Often hip, back and pelvic pain are interconnected! This video will outline the basic anatomy and show you stretches for the front (anterior) and back (posterior) region of the hip, especially the deep rotators that are often tight and can affect the pelvic floor muscles.
STRETCHES IN THIS VIDEO INCLUDE THE ANTERIOR AND POSTERIOR HIP REGION:
1. ILIOPSOAS MUSCLES (Hip Flexor) and QUADRICEP MUSCLES (group)
2. ROTATOR STRETCH - PIRIFOMIS, windshield wiper stretch
3. HAMSTRING STRETCH
4. (BONUS! - ILIOTIBIAL BAND STRETCH (OUTER THIGH REGION)
REMEMBER that the body is so connected; therefore, a holistic approach to your pelvic (‘LADY AND MEN PARTS!’) and sexual health includes keeping the hip and back area flexible, fully mobile and yes, strong and stable (stay tuned for more core and stability videos). THIS WILL ALL IMPROVE YOUR OVERALL OPTIMAL HEALTH!
Link for functional core integration with exercises for hip/back/pelvic floor:
FUNCTIONAL KEGELS/PROGRESSION: https://www.youtube.com/watch?v=_m9VnVVHZ-8
Thanks for tuning in and Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
KNOWING this amazing ‘LADY PART!’ - THE CLITORIS!! - the most errogenous part of your FEMALE ANATOMY, will enhance your sexual, pelvic and overall health!!
?? DID YOU KNOW: it can be as large as the male penis?? Has more nerve endings than the penis?? Has an interesting, extensive anatomy that is both external (outside) and Internal (inside)?? - all heightening your sensitivity and potential pleasure??
CLITORAL ANATOMY:
Glans (head the clitoris), clitoral hood (prepuce), neck or shaft of the clitoris, the crura (legs), vestibule bulbs and corpus cavernosum.
This 'positive connection' and awareness will facilitate caring for your vulva and vagina, increasing your sexual, pelvic and overall health and well-being!
Here are other videos of interest in the same SERIES of these FEMALE ANATOMY VIDEOS:
Female anatomy 1: https://www.youtube.com/watch?v=N0J-ZKJNbF4
Female anatomy 2: https://www.youtube.com/watch?v=NbO4jgPo-Kk
Quick Tips - The Vulva: https://www.youtube.com/watch?v=Jy7xXRK8AFM
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Welcome to YOGA HIP OPENERS. Feel amazing in the hip, back and pelvic region after stretching out your lower body and releasing any tightness in these areas. This video is a sequel to the BEST HIP STRETCHES video to decrease back, hip and pelvic pain; improve overall flexibility and range of motion ultimately lifting up your spirits, energy and your optimal overall health!
Often hip, back and pelvic pain are interconnected, so releasing and opening the hips is so important!
YOGA POSES AND STRETCHES in this flow:
1. Downward Dog Pose
2. Calf stretched
3. Three legged downward dog pose and variation - HAMSTRING STRETCH
4. NERVE OR neurodynamic (Dental flossing!) - BONUS STRETCH!
5. Modified runner lunge/lizard pose
6. Child’s Pose
7. Crescent Pose or Lunge
8. Pigeon Pose
9. Quadricep Stretch
10. Dancer Pose
11. Windshield Wiper Pose
12. Iliotibial Band Stretch - OUTER THIGH REGION
13. Shoelace Pose
14. Piriformis Stretch
15. Wide Forward Bend
16. Side stretch
17. Butterfly Pose
FOR THE BEST HIP STRETCH VIDEO link WITH MORE DETAILS AND ANATOMY OF SPECIFIC HIP AND PELVIC STRETCHES:
HIP STRETCHES: https://www.youtube.com/watch?v=lNUB22jpJXs
REMEMBER that the body is so connected; therefore, a holistic approach to your pelvic (‘LADY AND MEN PARTS!’) and sexual health includes keeping the hip and back area flexible, fully mobile, and yes, strong and stable (stay tuned for more core and stability videos). THIS WILL ALL IMPROVE YOUR OVERALL OPTIMAL HEALTH!
Thanks for tuning in and Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
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Yo and Vaginia
Do you have a TIGHT BUTT? HIPS? GLUTE? OR PELIVC FLOOR? BALL ROLLING RELEASE techniques make you feel INCREDIBLE and RELEASE those deep muscles you can’t quite reach and stretch! It will release your connective tissue or myofascia, trigger points and also help to DECREASE PELVIC, HIP AND BACK PAIN! - as you know everything is connected! It will also target the PELVIC FLOOR MUSCLES as they are underneath these muscles and so connected with the HIP! Tight hips and gluts will also affect your back… so get ready to FEEL AMAZING!
This video will release and target these muscles:
1. Piriformis muscle
2. Superior and Inferior Gemelli muscles
3. Obturator Internus Muscle
4. Pelvic floor muscles (indirectly, as they lie very close and underneath these muscles!)
FOR THE BEST HIP STRETCH VIDEO link WITH MORE DETAILS AND ANATOMY OF SPECIFIC HIP AND PELVIC STRETCHES:
HIP STRETCHES: https://www.youtube.com/watch?v=lNUB22jpJXs
LINK FOR YOGA HIP OPENERS TO STRETCH OUT TIGHT HIP, BUTT, BACK AND PELVIC FLOOR!: https://www.youtube.com/watch?v=DzTcw8Go6Mo
REMEMBER that the body is so connected; therefore, a holistic approach to your pelvic (‘LADY AND MEN PARTS!’) and sexual health includes keeping the hip and back area flexible, fully mobile and yes, strong and stable (stay tuned for more core and stability videos). THIS WILL ALL IMPROVE YOUR OVERALL OPTIMAL HEALTH!
Thanks for tuning in and Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Please also turn on the notification bell, so you never miss a new video to improve your health!
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Yo and Vaginia
What is Pelvic floor Physiotherapy? or Pelvic floor Physical therapy? What should you expect? Here is a mock video so you feel comfortable with this important examination! And yes, it involves much more than ‘the finger! ;) ie. internal work!
Did you know that? Pelvic floor problems can also be related to any low back and hip pain.. as they are so interconnected, so the assessment involves not just looking at the pelvic floor region, but it should also include a thorough external and yes, internal assessment component.
Every women should have a pelvic floor physiotherapy assessment as a preventative measure and to be proactive in their overall health!
The assessment consult can include:
1. A postural assessment - over body scan (as everything is connected!)
2. Lower back (lumber spine) and pelvis scan
3. Hip assessment
4. Stability, flexibility assessment
5. Breathing assessment
6. Pelvic floor assessment (internal and external)
7. Myofascial assessment (connective tissue, muscle balance)
8. Visceral assessment (the organs or ‘viscera’ which can greatly affect the pressure in the pelvic floor area
Generally, the whole body is assessed as it all works together and affects each other.
Just remember that you always have consent to treatment and should have the opportunity to ask as many questions to make you feel comfortable.
The internal assessment should be well explained and it should not be an unpleasant experience for you.
And remember to get anything looked at no matter how small so you can prevent any further issues from getting worse and potentially affecting your quality of life!
Optimize your pelvic, sexual, and overall health and thank you for tuning in!
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LEARN functional KEGEL exercises that you can integrate into your normal day! These EVERYDAY DAILY KEGELS are EASY and FUNCTIONAL! This video is a progression to the EASY KEGELS and PELVIC FLOOR VIDEO. It is so important to get your pelvic floor muscles effectively working and coordinating with your daily routines to prevent bladder leakage, prolapse, pelvic floor dysfunction, and also to protect your pelvic floor! LEARN these fun and easy exercises to include in your daily routine and workouts and optimize your pelvic, sexual and overall health!
You can incorporate your KEGEL exercises into your daily routine (while you brush your teeth, cook dinner, squat down to grab something, etc). Standing balance exercises are excellent in recruiting all your core exercises and also very functional. Working on your optimal postural alignment will also recruit your KEGELS without even thinking of them - another bonus!
This video is the sequel to the other KEGEL videos:
Pelvic floor exercises - Kegel exercises - which cover the basic anatomy of the pelvic floor muscles and the function of these important muscles. Remember, in order to perform a proper and effective Kegel, you need to know where these muscles lie and the EASY SIMPLE and HOW TO KEGELS - which outlines specific KEGEL exercises in isolation to target all the KEY MUSCLE FIBERS, slow and fast twitch!
MORE fitness integration videos to come! STAY TUNED!
LINKS TO other KEGEL VIDEOS:
PELVIC FLOOR EXERCISES - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to KEGEL: https://www.youtube.com/watch?v=YHVpp7voQKM
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LEARN THE QUICK ESSENTIAL 'QUICK TIPS' on BREATHING that OPTIMIZES the PELVIC FLOOR! BREATHING is essential for life and relieves stress! And there is a recommended DIAPHRAGMATIC breathing pattern that works with these ‘pelvic floor muscles’ as, yes, everything is CONNECTED!
To ensure that your PELVIC FLOOR MUSCLES work most effectively and functionally when performing KEGELS, an ‘UMBRELLA’ or ‘PISTON BREATHING’ is encouraged. DIAPHRAGMATIC BREATHING IS facilitated in an ‘umbrella’ fashion so the pressure is exerted all around the body and not just down in front on the pelvic floor muscles!
The pelvic floor muscles naturally:
STRETCH (RELAX) with INHALATION (breathing in)
and
CONTRACT with EXHALATION (breathing out) - there is a natural recoil that works with the out breath… similar to the lungs that recoil or deflate as you breath out!
Learning to engage this breathing technique will encourage the PELVIC FLOOR MUSCLES to recruit and engage when you’re not even thinking about it and just going through your day with your normal breath!
REMEMBER to incorporate this BREATHING TECHNIQUE with PROPER POSTURAL ALIGNMENT - please tune in to my ‘POSTURE VIDEO’ for further details!
Integrating this BREATHING TECHNIQUE functionally and during pelvic floor exercises or other regimes where these muscles are recruited is the key to your optimal pelvic, sexual and overall health!
Here are the LINKS to MY KEGEL VIDEOS and the LONG BREATHING VIDEO:
Breathing and PELVIC FLOOR: https://www.youtube.com/watch?v=eFiAi9r3yew
PELVIC FLOOR MUSCLES - KEGELS: https://www.youtube.com/watch?v=QwBxTVFYNbY
KEGELS - EASY AND HOW TO!! : https://www.youtube.com/watch?v=YHVpp7voQKM
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Wonder WHY you are PEEING ALL THE TIME? Do you have an OVERACTIVE BLADDER (OAB)? Bladder URGENCY? Doing the ‘Pee dance?’ a lot? Learn Why and how to curb this annoying problem!
This condition is commonly known as BLADDER URGENCY, urge urinary incontinence (UUI) or OAB. It is not normal and can really affect your life! But don’t worry! YOU are not alone and PELVIC FLOOR PHYSIOTHERAPY can help you!
Some tips you can try to curb that ‘urgency’:
1. Relaxing the pelvic floor, hip, back and the whole body! - stretch and breath!
2. Avoiding any bladder triggers such as caffeine, alcohol, carbonated water, acidic foods
3. BLADDER RETRAINING to curb that increased void frequency
4. Drinking adequate water to avoid concentrated urine (this can trigger your bladder to void)
5. Destressing your life! - calm your body down, and this will help to calm your bladder
6. Learning how to ‘KEGEL’ properly to prevent leakage when you have an ‘urge’ to urinate! Focus on the relaxation phase of the ‘KEGEL’!
7. Keeping a food and bladder diary to track your abnormal pattern
And, of course seeing a pelvic floor physiotherapist if any of these tips don't change your frequency or problem, as there may be other stressed that require further care that you are not aware of or able to treat.
PLEASE TUNE into my other videos below to care for your ‘lady parts’!
PELVIC FLOOR EXERCISES - Kegel exercises: ttps://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to KEGEL: https://www.youtube.com/watch?v=YHVpp7voQKM
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE and LIKE, SHARE the video to help support us and this CHANNEL. HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
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Yo and Vaginia
What happens during sex? This Q&A video will answer: How big is the vagina? How does it all fit in the vaginal canal? Do the pelvic floor muscles relax or tighten during penetration? and what happens during arousal for a woman in the vagina? Thank you for these questions and I hope you enjoy the video!
The vaginal canal is a muscular, elastic tube that is approximately 3-5 inches. When a woman is aroused it actually enlarges to accommodate a larger size during penetration! It also stretches to accommodate a baby during delivery!
DURING AROUSAL:
* Woman becomes lubricated
* There is increased blood supply to the vaginal area and pelvis, including the clitoris!
* Vaginal canal enlarges and cervix moves or slightly lifts out of the way (allows for deeper penetration)
* Pelvic floor muscles relax allowing for penetration - there should be no pain (Please see links below if this is something you suffer from… you are not alone and there is help and effective treatment)
* Pelvic floor muscles contract during orgasm and also can contract and tighten to enhance awareness, sensation and pleasure
Links for Pain during sex:
Painful sex - WHY AND TIPS: https://www.youtube.com/watch?v=Z0idlbrCHUQ
WHY SEX HURTS - blocking: https://www.youtube.com/watch?v=5vGUEmSG5D8
Quick TIPS! PAIN DURING SEX: https://www.youtube.com/watch?v=VGlKkSIs6Us
BODY POSITIVE and PAIN DURING SEX: https://www.youtube.com/watch?v=sLiTvBS3jEM
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
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What is a QUEEF? WHY do you get these embarrassing VAGINAL FARTS? (especially postpartum!)? This QUICK TIPS video will answer these questions and how to FIX this problem!! Queefs are a result of having a VAGINA (as amazing women!), where AIR gets TRAPPED and RELEASED!
This can be a common complaint POST-PARTUM where the vagina is more ‘open’ (in particular after many vaginal births!) and also during MENOPAUSE when you have DECREASED PELVIC FLOOR TONE (HYPOTONICITY). The good news is, it can usually be fixed or reduced by doing Kegel exercises to strengthen your pelvic floor muscles (PFMs) to subsequently increase the tone (your muscle bulk) in that region so less air gets trapped! and released - NO MORE AIR… NO MORE QUEEFS!! :)
And, of course, you can also try doing ‘KEGELS’ during sexual activity, inverted poses, and ALSO choosing postures where less air gets trapped! Vaginal farts or queefs can be embarrassing, so try squeezing your PFMs during positions where the air gets trapped and let me know if that helps!
For the LONGER VIDEO ON ‘QUEEFING’ here is the link: https://www.youtube.com/watch?v=1kb0l7iWOxA
Please tune into our other videos on sexual, pelvic and women’s health!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
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BEGINNER PILATES - BASIC AND SAFE for BACK and PELVIC FLOOR
This BEGINNER PILATES video will explain the FUNDAMENTALS. It is MODIFIED and SAFE FOR PELVIC FLOOR AND those with BACK PAIN. Learning the correct technique and the BASIC FUNDAMENTALS of PILATES is so important to ensure you are optimizing the core and performing the exercises correctly, effectively and safely.
Join me and Vaginia as we take you through the BASIC STEPS in practicing and learning PILATES taught by a registered physiotherapist, Pilates and Yoga instructor.
This VIDEO does TAKE THE TIME to explain important fundamentals and basics for those who have never done PILATES or/and just need a review. Please don’t skip these few minutes in the beginning unless you have done some PILATES before!
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YES, there is a correct way to POOP and PROPERLY! 'How' to POOP to keep everything healthy and prevent prolapse (rectocele) is so important.
TIPS on 'HOW" to POOP PROPERLY:
* NEVER STRAING! - moo, grrr, blow - slight increased pressure (allow belly to distend slightly), but don’t close mouth and bear down (too much pressure on the rectum and pelvic region!)
* DON'T LEAN BACK as it will direct your pressure front, which you want to avoid - DIRECT YOUR PRESSURE BACK INTO THE RECTUM AND ANAL CANAL (VISUALIZE THE DEFECATION PROCESS!)
* KNEES OVER HIPS - or toes or on a stool - ‘squatty potty’
* BEND FORWARD, relaxed, hands-on knees - direct pressure toward anus and not out front (ie.. don’t hang back on the toilet, lean forward!)
* ‘Blow’ to GO, MOO to POO, GRRR or HAAAAA (like fogging up your glasses)
* RELAX the PELVIC FLOOR MUSCLES to allow faces to travel smoothly into the anal canal and out!
PROPER POOPING OR DEFECATION:
* KEEP your feces or stool SOFT AND S/SNAKE LIKE SHAPED (SEE BRISTOL STOOL chart) in video at: 6:50
* DRINK LOTS of WATER with the FIBRE
* AVOID CONSTIPATION
* ENCOURAGE ‘MOTILITY’ of your food through your intestines - lots of water with fibre, exercise, relaxation (decrease stress!)
* Maintain a HEALTHY LIFESTYLE and EATING HABITS
An intestinal massage can also help to encourage motility if needed - massage RIGHT TO LEFT - THE ‘I’ ‘L’ove ‘’U’
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
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HOW to POO! #shorts
YES, there is a correct way to POO and PROPERLY! 'How' to POOP to keep everything healthy and prevent prolapse (rectocele) is so important!!!
TIPS on HOW to POO PROPERLY:
* never strain- moo, grrr, blow - slight increased pressure (allow belly to distend slightly), but don’t close mouth and bear down (too much pressure on the rectum and pelvic region!)
* Don’t lean back as it will direct your pressure front, which you want to avoid - DIRECT YOUR PRESSURE BACK INTO THE RECTUM AND ANAL CANAL (VISUALIZE THE DEFECATION PROCESS!)
* Knees over hips - or toes or on a stool - ‘squatty potty’
* Bend forward, relaxed, hands-on knees - direct pressure toward anus and not out front (ie.. don’t hang back on the toilet, lean forward!)
* ‘Blow’ to GO, MOO to POO, GRRR or HAAAAA (like fogging up your glasses)
* RELAX the PELVIC FLOOR MUSCLES to allow faces to travel smoothly into the anal canal and out!
PROPER POOPING OR DEFECATION:
* KEEP your feces or stool SOFT AND S/SNAKE LIKE SHAPED (SEE BRISTOL STOOL chart) in video at:
* DRINK LOTS of WATER with the FIBRE
* AVOID CONSTIPATION
* ENCOURAGE ‘MOTILITY’ of your food through your intestines - lots of water with fibre, exercise, relaxation (decrease stress!)
* Maintain a HEALTHY LIFESTYLE and EATING HABITS
An intestinal massage can also help to encourage motility if needed - massage RIGHT TO LEFT - THE ‘I’ ‘L’ove ‘’U’
HERE is the link for the LONGER VIDEO FOR more IMPORTANT EASY TIPS:
https://www.youtube.com/watch?v=RXJcfA-FrTs&t=1s
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
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IN ‘Quick TIPS’, we explain the OPTIMAL AND BEST POSTURE in general (for everyone!) and for the PELVIC FLOOR.
GOOD POSTURE is soo important!! Proper alignment will enhance recruitment and strengthening while doing a ‘KEGEL’, making your EXERCISES MORE EFFECTIVE! This will help to prevent bladder leakage, support the pelvic organs and also assist with POP or pelvic organ prolapse. It will also prevent back, neck and upper back pain!
Best postural alignment includes:
1. Maintaining the natural curve in your lumbar spine - the low back and in your cervical
spine (neck are) - the ‘lordosis’ (inward or concavity curve)
2. Keeping the shoulders back - shoulder blades down and in (ie. chest is open) - ie. not
slouched forward!
TIPS and CUES to maintain a proper alignment in standing:
1. Ribs over hips
2. Stand tall - like someone is pulling the top of your head or the tag of your pants (helps to maintain the lordosis of your lumber back (or low back)
The proper postural alignment will also OPEN UP THE RIBCAGE and thoracic spine (upper back) region to facilitate the optimal breathing pattern (the ‘umbrella’) breathing that works with the pelvic floor. Proper posture also helps to facilitate the other core muscles that work together with the pelvic floor muscles.
Breathing video: https://www.youtube.com/watch?v=eFiAi9r3yew
For the longer version of BEST POSTURE and THE PELVIC FLOOR see:
https://www.youtube.com/watch?v=9KVqou0nwRU
All this will help to facilitate your optimal sexual, pelvic and overall health!
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THANK YOU SO MUCH FOR TUNING IN! We look forward to seeing you soon!
Yo and Vaginia
HOW to KEEP YOUR VULVA and VAGINA SQUEAKY CLEAN! VAGINAL HYGIENE is SOO IMPORTANT! The VAGINA is a ‘SELF-CLEANING ORGANISM’, so you don’t have to clean inside if you are healthy. Your natural vaginal discharge acts as a lubricant and ‘HOUSEKEEPER ALSO’ and also helps to fight off bacteria and unwanted organisms.
Here are some tips to take care of your ‘LADY PARTS!’
1. DON’T DOUCHE! or use any SCENTED PRODUCTS
2. DON’T introduce anything in the VAGINA that might disrupt the PH Balance of the vaginia
3. WIPE BACK TO FRONT! - ALWAYS! - use mild unscented soap
4. CLEAN VULVA WITH SOFT NON-ABRASIVE COTTON - or use a shower head
5. LET IT BREATHE! - COTTON UNDERWEAR, air it out!, change out of your tight workout clothing, don’t wear underwear at night.
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
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BACK PAIN? THIS short video will describe how to ROLL OUT THE MUSCLE KNOTS to release your TIGHT MUSCLES! #SHORTS
Also will contribute to your pelvic and overall holistic health as everything is connected!
I love a LACROSSE BALL to ROLL OUT any muscle!! - inexpensive, effective and EASY to find!
TIPS: I keep them SO ACCESSIBLE: in the car, at the top my bed near the headboard and all over the house!
HOW TO ROLL OUT BACK PAIN:
* GENTLY roll onto your back, knees bend - vary how much release you want, by the amount of pressure on the ball
* FIND the ‘KNOT’ or TIGHT muscle/myofascia’ and GENTLY HOLD AND APPLY PRESSURE
* DO NOT ROLL ON BONY AREAS - only roll on the muscles and connective tissue (myofascia)
* HOLD FOR 30 seconds and work up to 1- 2 MINUTES
* ROLL up and down the paraspinals (muscles on the side of the spine) if you like and uo to your upper back and neck area
* AS YOU INCREASE PRESSURE and HOLD - hopefully you can FEEL THE MUSCLES RELEASE, SOFTEN AND SLOWLY LET GO!!
Please tune into my other ball release, stretching, hip release and yoga video links below to help your muscles feeling relaxed and pain-free!:
HIP STRETCHES: https://www.youtube.com/watch?v=lNUB22jpJXs
HIP ROLLING TECHNIQUES: https://www.youtube.com/watch?v=sk9MjHA4D2M
YOGA FOR UPPER BACK/BREATHING: https://www.youtube.com/watch?v=3cofBXi1txk
YOGA HIP OPENERS: https://www.youtube.com/watch?v=DzTcw8Go6Mo
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘parts!’
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WHEN NOT to KEGEL???? THAT IS THE QUESTION!! Should you Kegel ? or NOT ?? Stopping bladder LEAKAGE and PELVIC FLOOR PROBLEMS is NOT ALWAYS just about DOING KEGELS! and this video will outline WHY??? There is much more to this 'ART OF KEGELING!'
When NOT TO KEGEL:
* If you are tight! IN PARTICULAR, THE PELVIC FLOOR muscles OR HAVE PAIN IN THE PELVIC REGION - a tight muscle needs TO learn how to fully RELAX to function OPTIMALLY - doing more KEGELS WILL ONLY MAKE IT TIGHTER.
* THE PELVIC FLOOR MUSCLES WORK OPTIMALLY WHEN THEY ARE ABLE TO CONTRACT EFFECTIVELY AND FULLY RELAX. They need to recruit through the entire range!
A 'Reverse KEGEL' term is often used to describe a KEGEL that focuses on the 'RELAXATION phase of the pelvic floor muscles'
FOR OPTIMAL PELVIC HEALTH:
* The pelvic floor needs to be well-coordinated with breathing, posture, and functional activities
* There should be nothing pulling or putting excess pressure on the pelvic floor such as the hip muscles and surrounding tissue, viscera (abdominal region including the organs and connective tissue), and other neighbouring structures
* The pelvic floor needs to be integrated optimally with the other core muscles in your daily routine
* The pelvic floor needs to recruit automatically during all activities - whether just walking or standing from a chair, to doing jumping jacks, running or playing soccer.
EVERYTHING IS CONNECTED!! AND the pelvic floor must be able TO OPTIMALLY FIRE WHEN REQUIRED ON A DAILY BASIS TO PREVENT LEAKAGE!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
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Take this 5-7 minutes EASY YOGA to SALUTE THE SUN, WAKE UP, REVIVE and ENERGIZE anytime during the day! Use this yoga practice to START THE MORNING off 'JUST RIGHT' feeling amazing both mentally, soulfully, and physically.
Whether you need to warm up those stiff muscles in the morning, stretch and move after sitting all day, or as a means to destress before a long day; this practice will leave you feeling rejuvenated and refreshed in JUST 5-7 MINUTES! Wonderful and safe for your PELVIC FLOOR and HEALTH too!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
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Yo and Vaginia
LEAKING?? PEEING on the TRAMPOLINE and with JUMPING, RUNNING, laughing, coughing, sneezing or quick movements? Let's FIX THIS! 😀 😀 Tune into my other KEGEL VIDEOS TO HELP YOU! LEARN the ‘KNACK’ and HOW TO DO PROPER ‘KEGELS’ and TRAIN YOUR PELVIC FLOOR MUSCLES to AUTOMATICALLY (REFLEXIVELY) CONTRACT to stop that bladder leakage against any strong sudden stressful movements on the bladder.
#PEE #PEEING #BLADDERINCONTINENCE #shorts
Under normal conditions, the ‘lady or man part’ muscles contract automatically when you cough, jump, sneeze, laugh or perform any sudden quick movements to prevent any leakage or dribble.
If this ‘reflex’ is weak, ‘THE KNACK’ exercise WILL HELP to regain control of your bladder again.
Quick Tip - The Knack: https://www.youtube.com/watch?v=Jy7xXRK8AFM
TECHNIQUE:
1. Practice quickly contracting your pelvic floor muscles (PFMs) right before any sudden movement
2. Maintain this maximal contraction during the activity
3. Relax after the activity is completed
Keep practicing this until the reflex is strengthened and you no longer leak.
IMPORTANT TIP: Tune into the KEGEL video playlists below. EASY and SIMPLE to ensure you are practicing those ‘QUICK FLICK’ exercises that will train the FAST TWITCH muscles that you need to recruit for
‘THE KNACK!’
THE PELVIC FLOOR MUSCLES - KEGELS 1: https://www.youtube.com/watch?v=QwBxTVFYNbY
KEGELS 2 - EASY AND HOW?: https://www.youtube.com/watch?v=YHVpp7voQKM
KEGELS 3 - INTEGRATE DAILY: https://www.youtube.com/watch?v=-RBab02Fjy4
FUNCTIONAL KEGELS (PROGRESSION TO CORE ALSO): https://www.youtube.com/watch?v=_m9VnVVHZ-8
KEGELS QUICK TIPS: https://www.youtube.com/watch?v=4z1HHD6V4Us
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
PEEING ALL THE TIME? Do you have an OVERACTIVE BLADDER (OAB)? Bladder URGENCY? Doing the ‘Pee dance?’ a lot?
Commonly known as BLADDER URGENCY, urge urinary incontinence (UUI) or OAB is not normal! Don’t worry though, you are not alone and PELVIC FLOOR PHYSIOTHERAPY can help you!!!!
Some tips you can try to curb that ‘urgency’:
1. BLADDER RETRAINING to curb that increased void frequency
2. DISTRACTION TECHNIQUES - when you feel that ‘urgency’
3. RELAXING the PELVIC FLOOR, hip, back and the whole body! - stretch and breathe!
4. Avoid any BLADDER TRIGGERS such as caffeine, alcohol, carbonated water, acidic foods - TRACK WITH A FOOD/VOID DIARY
5. Drink adequate water to avoid concentrated urine (this can trigger your bladder to void)
6. DESTRESS! - calm your body down
7. STRETCH - hips, upper back, ribcage - viscera (abdominal region) - to decrease any abnormal 'pull' or 'stress' on the bladder that may be triggering it to pre-contract!
8. Learning how to ‘KEGEL’ properly to prevent leakage when you have an ‘urge’ to urinate! Focus on the relaxation phase of the ‘KEGEL’!
PLEASE TUNE into my other videos below to care for your ‘lady parts’!
PELVIC FLOOR EXERCISES - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to KEGEL: https://www.youtube.com/watch?v=YHVpp7voQKM
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE and LIKE, SHARE the video to help support us and this CHANNEL. HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
WHAT THE HECK IS A KEGEL???? Exercising the PELVIC FLOOR MUSCLES is CRUCIAL for your SEXUAL, PELVIC, AND OVERALL HEALTH!! - men and women! and YES it can increase your SEXUAL AWARENESS and PLEASURE. #shorts #pee #kegels
Kegels are important to prevent pelvic floor dysfunctions and problems! THESE IMPORTANT pelvic floor muscles prevent you from bladder leakage and leaking other ‘good stuff’ - feces and gas! They also support your pelvic organs and prevent these organs from prolapsing (POP) or anything ‘bulging out of your vagina’ or rectum!
KEY TIP!: To effectively recruit and contract these ‘lady part’ muscles!!
THE MOST IMPORTANT POINTS TO REMEMBER about doing KEGELS ARE:
1. KNOW the ANATOMY of the pelvic floor muscles - you need to know where these muscles are to contract them properly! VISUALIZATION IS IMPORTANT!
2. THE SQUEEZE IN AND LIFT - how you are contracting these muscles is the key!! - men ‘retract penis’ , ‘pull scrotum or testicles up and in toward your body or pubic bone area
3. FULLY RELAX THE PFMs (pelvic floor muscles) to the bottom
4. Be specific and train the TYPE I - slow-twitch (endurance) and TYPE II - fast-twitch (fast, power muscles) of the pelvic floor
5. PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE
6. Proper breathing pattern - umbrella breathing - contract with the exhale and release with the inhale
7. Progress with functional integration of the PFMs in your daily activities and routine
8. Progress with core integration - the PFMs are an integral part of the core and increasing your overall CORE STABILITY will only AUGMENT THE PERFORMANCE of these muscles.
For further detail, please tune into my other KEGEL AND PELVIC FLOOR VIDEOS IN THE LINKS BELOW:
THE PELVIC FLOOR MUSCLES - KEGELS 1: https://www.youtube.com/watch?v=QwBxTVFYNbY
Kegels 2 - EASY AND HOW?: https://www.youtube.com/watch?v=YHVpp7voQKM
FUNCTIONAL KEGELS: https://www.youtube.com/watch?v=_m9VnVVHZ-8
Quick TIP - The Knack: https://www.youtube.com/watch?v=Jy7xXRK8AFM
KEGELS QUICK TIPS: https://www.youtube.com/watch?v=4z1HHD6V4Us
Breathing and PELVIC FLOOR: https://www.youtube.com/watch?v=eFiAi9r3yew
POSTURE and PELVIC FLOOR: https://www.youtube.com/watch?v=9KVqou0nwRU
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
PEEING TOO MUCH? OVERACTIVE BLADDER? URGENCY! TRY this TIP, that will calm your bladder, STOP your URGE AND LEAK, so you can BREATHE, do your DISTRACTION TECHNIQUES, CONTRACT AND THEN RELAX THE PELVIC FLOOR - to allow you to calmly go to the bathroom or fight that urge to go! #shorts #pee #bladderleakage #overactivebladder
Apply pressure to your PERINEUM (the are between our vagina and anus for females and your testicles/scrotum and anus for males). You can apply using your hand or the heel of your foot if you're sitting!
Let me know if this helps! 💕
PEEING ALL THE TIME? Do you have an OVERACTIVE BLADDER (OAB)? Bladder URGENCY? Doing the ‘Pee dance?’ a lot?
Commonly known as BLADDER URGENCY, urge urinary incontinence (UUI) or OAB is not normal! Don’t worry, you are not alone and PELVIC FLOOR PHYSIOTHERAPY can help you!
Some other tips you can try to curb that ‘urgency’:
1. BLADDER RETRAINING to curb that increased void frequency
2. DISTRACTION TECHNIQUES - when you feel that ‘urgency’
3. RELAXING the PELVIC FLOOR, hip, back and the whole body! - stretch and breath!
4. Avoiding any BLADDER TRIGGERS such as caffeine, alcohol, carbonated water, acidic foods - TRACK WITH A FOOD/VOID DIARY
5. Drink adequate water to avoid concentrated urine (this can trigger your bladder to void)
6. DESTRESS! - calm your body down
7. STRETCH - hips, upper back,
8. Learning how to ‘KEGEL’ properly to prevent leakage when you have an ‘urge’ to urinate! Focus on the relaxation phase of the ‘KEGEL’!
PLEASE TUNE into my other videos below to care for your ‘lady and men parts’!
PELVIC FLOOR EXERCISES - Kegel exercises: ttps://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to KEGEL: https://www.youtube.com/watch?v=YHVpp7voQKM
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE and LIKE, SHARE the video to help support us and this CHANNEL. HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
HIP or Back/Sciatic PAIN? TIGHT BUTT, HIPS OR PELVIC FLOOR? The PIRIFORMIS, a deep hip rotator, is often the culprit! This BALL ROLLING RELEASE technique gets deep into this area to stretch and relax this muscle.
Ball rolling releases your connective tissue or myofascia and also helps to DECREASE PELVIC, HIP AND BACK PAIN! It will also target the PELVIC FLOOR MUSCLES as these important muscles lie underneath the hip rotators. Yes they are very closely affected and linked with the HIP! Tight hips and gluts will also affect your back! As you know everything is connected!
This video will release and target the Piriformis muscles and these other hip rotators too:
1. Superior and Inferior Gemelli muscles
2. Obturator Internus Muscle
3. Pelvic floor muscles (indirectly, as they lie very close and underneath these muscles!)
FOR THE BEST HIP STRETCH VIDEO link WITH MORE DETAILS AND ANATOMY OF SPECIFIC HIP AND PELVIC STRETCHES:
HIP STRETCHES: https://www.youtube.com/watch?v=lNUB22jpJXs
LINK FOR YOGA HIP OPENERS TO STRETCH OUT TIGHT HIP, BUTT, BACK AND PELVIC FLOOR!: YOGA HIP OPENERS: https://www.youtube.com/watch?v=DzTcw8Go6Mo
REMEMBER that the body is so connected; therefore, a holistic approach to your pelvic (‘LADY AND MEN PARTS!’) and sexual health includes keeping the hip and back area flexible, fully mobile and yes, strong and stable (stay tuned for more core and stability videos). THIS WILL ALL IMPROVE YOUR OVERALL OPTIMAL HEALTH!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
The BEST, EASY, BAND exercises FOR GREAT GLUTES and CORE! #glutes #booty #core #shorts #trx #resistancebands
SAFE for PELVIC FLOOR, portable and effective!!!!! These two simple RESISTANCE BAND exercises work all the important core muscles all at once. The bands work wonders and ALSO fits right into your pocket!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
My 5 TOP BEST CORE and SAFE for PELVIC FLOOR (yes, PROLAPSE!) exercises and FUNCTIONAL! It is so important to get your pelvic floor muscles effectively working with your core, to prevent bladder leakage, prolapse, pelvic floor dysfunction and also to protect your pelvic floor! LEARN these TOP EXERCISES to include in your weekly fitness routine and workout and optimize your pelvic, sexual and overall health!
Exercises in this video include:
1. The BRIDGE - one of my favourite pelvic floor/core exercises that incorporate many muscle groups including the posterior chain. THIS IS A GREAT EXERCISES FOR PROLAPSE and uses gravity to assist with lifting the fallen bladder or the other descended affected pelvic organs.
2. HAPPY BABY POSE - great for prolapse (POP) and increased circulation, stretches and opens up your hip! A great rest position.
3. POSTURAL ALIGNMENT AND SET - isometrically integrating the pelvic floor and core during your daily activities and routine is important!
4. STANDING BALANCE EXERCISES - i.e. The chair pose. These are great as they are easy, functional and you can do them anywhere. You can incorporate them into your YOGA practice or any other fitness routine and works many muscles groups at once (which I love!)
5. SUPERWOMAN - Works the posterior chain and back muscles that work with the deep core. Progress to swimming, star and on hands and knees. Challenges the multifidus muscles (that works for the transverses abdomens muscle (the core abdominal)
You can incorporate these exercises into your daily routine (while you brush your teeth, cook dinner etc - in particular the standing balance exercises ) or/and integrate them into your weekly workout, fitness routine!. Repeat these exercises 5- 10 times each, 2-3 times a week.
This video is the sequel to the other KEGEL videos:
Pelvic floor exercises - Kegel exercises - which covers the basic anatomy of the pelvic floor muscles and the function of these important muscles. Remember, in order to perform a proper and effective Kegel, you need to know where these muscles lie and the EASY SIMPLE and HOW TO KEGELS - which outlines specific KEGEL exercises in isolation to target all the KEY MUSCLE FIBERS, slow and fast twitch!
LINKS TO other KEGEL VIDEOS - for more, see KEGEL PLAYLIST:
PELVIC FLOOR EXERCISES - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to KEGEL: https://www.youtube.com/watch?v=YHVpp7voQKM
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and Men parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! 💕💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
WHEN NOT to KEGEL???? THAT IS THE QUESTION! Should you Kegel or not to Kegel! Stopping bladder LEAKAGE and PELVIC FLOOR PROBLEMS is NOT ALWAYS just about DOING KEGELS! There is much more to this 'art of kegeling!' #shorts #kegel #pelvicfloor #pee
When NOT TO KEGEL:
* If you are tight! IN PARTICULAR, THE PELVIC FLOOR muscles OR HAVE PAIN IN THE PELVIC REGION - a tight muscle needs TO learn how to fully RELAX to function OPTIMALLY - doing more KEGELS WILL ONLY MAKE IT TIGHTER or HAVEN PAINFUL SEX (as you may be tight!)
* THE PELVIC FLOOR MUSCLES WORK OPTIMALLY WHEN THEY ARE ABLE TO CONTRACT EFFECTIVELY AND FULLY RELAX. They need to recruit through the entire range!
A reverse KEGEL term is often used to describe a KEGEL that focuses on the 'RELAXATION phase of the pelvic floor muscles'
FOR OPTIMAL PELVIC HEALTH:
* The pelvic floor needs to be well-coordinated with breathing, posture, and functional activities
* The pelvic floor needs to be integrated optimally with the other core muscles in your daily routine
* There should be nothing pulling or putting excess pressure on the pelvic floor such as the hip muscles and surrounding tissue, viscera (abdominal region including the organs and connective tissue) and other neighbouring structures.
* The pelvic floor needs to recruit automatically during all activities - whether just walking or standing from a chair, to doing jumping jacks, running or playing soccer.
Other video links that may help!
THE PELVIC FLOOR MUSCLES - KEGELS 1: https://www.youtube.com/watch?v=QwBxTVFYNbY
KEGELS 2 - EASY AND HOW?: https://www.youtube.com/watch?v=YHVpp7voQKM
The KNACK: https://www.youtube.com/watch?v=6CizhUImWSY
EVERYTHING IS CONNECTED!! AND the pelvic floor, must be able TO OPTIMALLY FIRE WHEN REQUIRED ON A DAILY BASIS TO PREVENT LEAKAGE!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
KEGEL MISTAKES to AVOID and BEST TIPS! 40-50% of women do KEGELS WRONG! That is WHY they are INEFFECTIVE!!! Yes, there’s an ART TO KEGELLING! TRY these TIPS! #kegels #pelvicfloor
MISTAKES TO AVOID and IMPORTANT TIPS TO REMEMBER:
1. Recruit the pelvic floor muscles (PFMs) properly - Squeeze ‘IN and LIFT’
2. FULLY RELAX the PFMs (to discourage any tightness) and contract them through the entire range of motion
3. Avoid using compensatory muscles: abs, glutes and inner thighs when practicing in isolation
4. Umbrella breathing pattern - INHALE relax PFMs EXHALE - contract the PFMs
5. MIND BODY connection - visualization
6. Integrate functionally and with the core
Please refer to these other KEGEL links for more details and great tips!: HAPPY KEGELING!!
THE PELVIC FLOOR MUSCLES - KEGELS 1: https://www.youtube.com/watch?v=QwBxTVFYNbY
KEGELS 2 - EASY AND HOW?: https://www.youtube.com/watch?v=YHVpp7voQKM
The KNACK: https://www.youtube.com/watch?v=6CizhUImWSY
KEGELS 3 - INTEGRATE DAILY: https://www.youtube.com/watch?v=-RBab02Fjy4
FUNCTIONAL KEGELS (PROGRESSION TO CORE ALSO): https://www.youtube.com/watch?v=_m9VnVVHZ-8
KEGELS QUICK TIPS: https://www.youtube.com/watch?v=4z1HHD6V4Us
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! 💕 also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia
IS this YOU??? Are you doing the PEE DANCE? 😬😫 Do You LEAK? PEE BLADDER PROBLEMS? GOOD NEWS! HELP is here! Try the TIPS in the videos below and explore PELVIC FLOOR PHYSIOTHERAPY. REMEMBER, you are not alone and there is EFFECTIVE TREATMENT for YOU!
#PEE #PEEDANCE #BLADDERLEAKAGE #BLADDERINCONTINENCE #shorts
Kegels are important to prevent pelvic floor dysfunctions and problems! THESE IMPORTANT pelvic floor muscles prevent you from bladder leakage and leaking other ‘good stuff’ - feces and gas! They also support your pelvic organs and prevent these organs from prolapsing (POP) or anything ‘bulging out of your vagina’ or rectum!
KEY TIP!: To effectively recruit and contract these ‘lady part’ muscles!!
THE MOST IMPORTANT POINTS TO REMEMBER about doing KEGELS ARE:
1. KNOW the ANATOMY of the pelvic floor muscles - you need to know where these muscles are to contract them properly! VISUALIZATION IS IMPORTANT!
2. THE SQUEEZE IN AND LIFT - how you are contracting these muscles is the key!! - men ‘retract penis’ , ‘pull scrotum or testicles up and in toward your body or pubic bone area
3. FULLY RELAX THE PFMs (pelvic floor muscles) to the bottom
4. Be specific and train the TYPE I - slow-twitch (endurance) and TYPE II - fast-twitch (fast, power muscles) of the pelvic floor
5. PERFORM KEGELS IN A COMFORTABLE POSITION WITH GOOD POSTURE
6. Proper breathing pattern - umbrella breathing - contract with the exhale and release with the inhale
7. Progress with functional integration of the PFMs in your daily activities and routine
8. Progress with core integration - the PFMs are an integral part of the core and increasing your overall CORE STABILITY will only AUGMENT THE PERFORMANCE of these muscles.
Here are some of the VIDEOS TO WATCH:
Quick Tips - Overactive Bladder: https://www.youtube.com/watch?v=e4_ruC7CF7M
OVERACTIVE bladder and tips to help!: https://www.youtube.com/watch?v=qguNnbOZb-k
PELVIC FLOOR EXERCISES - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
EASY SIMPLE KEGELS and HOW to KEGEL: https://www.youtube.com/watch?v=YHVpp7voQKM
The KNACK: https://www.youtube.com/watch?v=6CizhUImWSY
KEGELS 3 - INTEGRATE DAILY: https://www.youtube.com/watch?v=-RBab02Fjy4
FUNCTIONAL KEGELS (PROGRESSION TO CORE ALSO): https://www.youtube.com/watch?v=_m9VnVVHZ-8
KEGELS QUICK TIPS: https://www.youtube.com/watch?v=4z1HHD6V4Us
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon! ENJOY YOUR WEEKEND EVERYONE!
Yo and Vaginia
A quick 2-minute YOGA FLOW🧘🏻♀️ to RELIEVE STRESS, NECK and BACK PAIN! 😄 STRETCH your TENSE MUSCLES, OPTIMIZE your BREATHING CALM your MIND, BODY and SOUL! OPTIMIZE your BREATHING, PELVIC, SEXUAL and OVERALL HEALTH!
A PERFECT SEQUENCE to practice to RELIEVE TIGHTNESS when on the COMPUTER and working/sitting for long hours! #yogaflow #relax #pain #stress
JUST in time for 2022 and the holidays!
Try this CAT/COW Flow with intentional movement to relax your whole body and salute the sun!
Try it and let me know how it feels! 😄Happy safe and healthy holidays!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and male parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 1000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
BEST, EASY, BAND exercise FOR STRONG CORE! #core #pelvic floor #shorts #bands #obliques
Functional core work that incorporates the PELVIC FLOOR, OBLIQUES and TRANSVERSUS ABDOMINIS; yet simple, portable and effective!!!!! RESISTANCE BAND exercises work all the important core muscles at once. They work wonders and ALSO fit right into your pocket!
PLEASE tune into our other core and band videos:
Resistive Bands for glutes/core: https://www.youtube.com/watch?v=t9E12wmZSMI
BEGINNER PILATES: https://www.youtube.com/watch?v=xiSQqq530lY
5 BEST CORE EXERCISES: https://www.youtube.com/watch?v=9mQlb8tGCIo
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH 5000 SUBS! Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia
PEEING? PELVIC PAIN? PAIN DURING SEX? BLADDER AND/OR BOWEL PROBLEMS? Pelvic floor physiotherapy is much more than using ‘TOOLS’ or gadgets to resolve your symptoms or problem. Every woman should see a pelvic floor physiotherapist for pro-active/preventative care. This is even more important before you have a baby and before MENOPAUSE when your body undergoes a multitude of changes! #shorts #pee #pelvicfloor #pain
Remember that your entire body is interconnected, so the assessment involves not just looking at the pelvic floor region, but it should also include a thorough external and yes, internal assessment component.
Please tune into my other videos for more information:
What is Pelvic Floor Physiotherapy: https://www.youtube.com/watch?v=YnGKKJ6--oo
THE PELVIC FLOOR MUSCLES - KEGELS 1: https://www.youtube.com/watch?v=QwBxTVFYNbY
Every woman should have a pelvic floor physiotherapy assessment as a preventative measure and to be proactive in their overall health!
The assessment consult can include:
1. A postural assessment - over body scan (as everything is connected!)
2. Lower back (lumbar spine) and pelvis scan
3. Hip assessment
4. Stability, flexibility assessment
5. Breathing assessment
6. Pelvic floor assessment (internal and external)
7. Myofascial assessment (connective tissue, muscle balance)
8. Visceral assessment (the organs or ‘viscera’ which can greatly affect the pressure in the pelvic floor area
Generally, the whole body is assessed as it all works together and affects each other.
Just remember that you always have consent to treatment and should have the opportunity to ask as many questions to make you feel comfortable.
The internal assessment should be well explained and it should not be an unpleasant experience for you.
And remember to get anything looked at no matter how small so you can prevent any further issues from getting worse and potentially affecting your quality fo life!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH our NEW GOAL of 5,000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia
VAGINIA and Yo LEARN FEMALE & MALE ANATOMY - SPANISH 101 on holiday in PUNTA CANA!
JOIN US in this fun-filled video, full of so many laughs while learning about all those amazing ‘LADY and MALE PARTS’ in Spanish! We had so much FUN and wanted to share us advocating for and NORMALIZING WOMEN’S HEALTH (YES, AND MALES TOO) in the Dominican Republic!
#fun #funny #holiday #puntacana #femaleanatomy
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH our NEW GOAL of 10, 000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia
Two FAVOURITE BAND exercises FOR NECK AND BACK TENSION OR PAIN. GREAT FOR those long days on the computer or to relieve tightness!! Great for improving posture too! This will also help your pelvic floor as everything is connected! #core #backpain #neckpain #bands
RESISTANCE BAND exercises are so effective, as they work many different muscles groups all at once. They work wonders, and are also very PORTABLE!
PLEASE tune into our other core and band videos:
Resistive Bands for glutes/core: https://www.youtube.com/watch?v=t9E12wmZSMI
EASY CORE/OBLIQUES resistive bands: https://www.youtube.com/watch?v=_EFUOf6l1_0
BEGINNER PILATES: https://www.youtube.com/watch?v=xiSQqq530lY
5 BEST CORE EXERCISES: https://www.youtube.com/watch?v=9mQlb8tGCIo
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH our NEW GOAL of 5,000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia
40-50% of women do KEGELS WRONG! LEARN these QUICK BASIC KEGEL TIPS! on effectively recruiting these IMPORTANT PELVIC FLOOR MUSCLES! #pee #bladdercontrol #peeing
The ‘lady part’ or pelvic floor muscles (PFMs) are a funnel-shaped muscle at the bottom of the pelvis. They prevent you from bladder leakage and leaking all the ‘good stuff’ - feces and gas!
The other important function of these muscles is they support your pelvic organs and prevent these pelvic organs from prolapsing (POP) or anything ‘bulging out of your vagina’ or rectum! They are also an integral part of your core and optimize not only your pelvic health but also your sexual and overall optimal holistic health!!
3 IMPORTANT TIPS TO REMEMBER:
1. START in a COMFORTABLE POSITION so you can FEEL WHAT YOU’RE CONTRACTING! - and GOOD POSTURE!
2. PROPER TECHNIQUE - Squeeze ‘IN and LIFT’
3. FULLY RELAX the PFMs (to discourage any tightness) and contract them through the entire range of motion
4. Avoid using compensatory muscles: abs, glutes and inner thighs when practicing in isolation
Please refer to these other KEGEL links for more details and great tips!: HAPPY KEGELING!!
THE PELVIC FLOOR MUSCLES - KEGELS 1: https://www.youtube.com/watch?v=QwBxTVFYNbY
KEGELS 2 - EASY AND HOW?: https://www.youtube.com/watch?v=YHVpp7voQKM
The KNACK: https://www.youtube.com/watch?v=6CizhUImWSY
KEGELS 3 - INTEGRATE DAILY: https://www.youtube.com/watch?v=-RBab02Fjy4
FUNCTIONAL KEGELS (PROGRESSION TO CORE ALSO): https://www.youtube.com/watch?v=_m9VnVVHZ-8
KEGELS QUICK TIPS: https://www.youtube.com/watch?v=4z1HHD6V4Us
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
Please don’t forget to SUBSCRIBE, LIKE, SHARE the video to help support us and this CHANNEL. Help us REACH our NEW GOAL of 10, 000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia
March 26, 2021
Tune into this fun and information Podcast about the many benefits of Pelvic floor physiotherapy including pain during sex!
Listen here:
Visit The Quick and The Dirty on Frequency
June 3, 2021
Ottawa pelvic floor physiotherapist Yolanda Tsang wants you to know and love your lady parts and her new YouTube channel is full of information to help you do just that.
Listen here:
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