Top 5 Pelvic Floor Exercises

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These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it’s best to start with a little and slowly work up. Watch more pelvic exercises here:

The pelvic floor is a group of small muscles along the floor of the pelvis. They help support organs in the pelvis and help with stability in the hip area.

The first exercise is going to be a pelvic tilt. When done correctly, you are not using your legs to tilt at the pelvis, just your pelvic muscles.

Then you can progress to doing pelvic clocks. It’s just like it sounds by imagining you have a clock on your tummy. Then you can tilt at different angles of the clock.

The next exercise is a progressive movement, so you can start with each movement at a time. Place a ball in between your knees. Go into a pelvic tilt and squeeze the ball. If those are easy, then lift your feet to where your hips and knees are at about a 90-degree angle. Then if that’s easy, you can place your hands on the front of your thighs to also activate your hip flexors by pushing into your hands. Try to keep your tilt the whole time.

The last two exercises focus on the obturator internus muscle. It also attaches to the femur bone to help with stability. So it’s a great general hip exercise as well. Place the ball in between your knees again, and while you squeeze into the ball, push your feet outward without moving them with an isometric squeeze.

Finally, wrap a belt or strap around your ankles, and roll onto your stomach. Bend your knees so your feet are up toward the ceiling. Push out into the belt like you are pushing your feet away from each other, and at the same time tighten your core by tucking your tailbone in.

Related Videos:

7 Best Pelvic Stabilization Exercises:

7 Best Pelvic Stabilization Exercises (Moderate):

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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Top 5 Pelvic Floor Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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49 COMMENTS

  1. ⭐⭐ Leaving a Question or Comment? ⭐⭐
    If you want me to reply, make sure you hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already) because I always respond to my subscribers!

  2. I am 15 and have an overactive bladder. Its so fustrating I feel like am 50 so I hope this exercise helps. Thank you

  3. Hi! Thanks for this video! I just want to clarify about the pelvic tilt. Do you press your lower back to the floor or do you tilt it in a way that you can fit your hand underneath? Those are 2 different movements so I am mixed up.

  4. Hello dr.Jo 🙂 I just bought Kegel smart from Intimina. What do you think about these products, can they be helpful? I heard really good things about this product and I hope something will finally work for my pelvic floor!

  5. How do you feel about yoni eggs? Can too long of use actually be harmful towards the muscle if they are consistently contracting to hold the egg and not relaxing?

  6. Dr Jo, what sort of pillow are you using in this video to support your head and neck? Looks very comfy. I recenlty sleep without pillow as it hurts me more than help during sleep. I tried 4 pillow already and none of them seems right (I am back and left side sleeper)
    Thank you

  7. I am confused, you are stating you are isolating the obturator internus, which we all know is a deep hip lateral rotator, however, the action you are demonstrating when pushing the feet outward is hip medial rotation which activates the TFL, the last thing you want with most hip patients. The motion to activate the OI is more like playing hacky sack, I'm not trying to challenge you here, but what am I missing?

  8. Hi Dr Jo! I have Symphysis Pubis Diastasis after giving birth last December, 4cm gap & now its down to 2cm. I'm still wearing a hip belt now as I was told by my Doctor to do the conservative treatment but still not allowed to go up & down the stairs. I'm supposed to start PT now but due to the Covid circumstances, I can't get a PT. My questions are, are these exercises the right thing for me? Do you have any other advice in relation to my situation?
    Btw, new subscriber here & I love your videos & how you describe as they are easy to understand & precise. Thank you & Stay safe!

  9. hi been diagonised with englarged prostrate n had a really hard time from incontinence,constant urnination amongst many.hope this will help ..bring it on more.
    thanks

  10. I had a hysterectomy on Jan 8th due to endo and am wondering if I can do Supermans for my back. I can't find any info about whether or not this would be good to do.

  11. I have a question and that is, I hear often to strengthen your core muscles for good muscle control while equestrian riding mainly dressage, is it these particular muscles that you are doing as the five exercises on the floor that you would do to do to strengthen your core? Also is there any other muscle excercises that would aid in your core to the riding which I spoke about?

  12. thanks great video i felt like you were actually talking to me as a friend not preaching to me. Also i have just fractured my L2 and was wondering if you could give some advice on what exercises to do to help recover many thanks

  13. I suffer from LPT and APT, but I’m mainly focused on my LPT because my right hip is elevated. I realized that my left hip isn’t doing it’s job and it’s not in place causing me to look crooked. Forgive me doctor for asking a silly question, but will this help cure my LPT or should I focus mainly on the left side of my pelvis

  14. Excellent video! That’s the clearest exercise for isolating the obturator internus I’ve come across. Thanks a million!

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