#pelvicfloor — Public Fediverse posts

Want to bring ease and grace into your life? This 26-minute hatha class helps connect your breath and your pelvic floor. Explore the calming power of directional breath while bringing mobility and fluidity to your hips in this peaceful practice.

Press play to explore your fluid side. No props required.

#Yoga #Ease #Grace #Hatha #BreathPractice #Calm #DirectionalBreath #PelvicFloor #Hips #HipMobility

https://thunderhoneysnowstudio.ca/video/sacral-chakra-practice/

Mediterranean-style diets improve pelvic floor function and sexual health, review finds

A maj…
#dining #cooking #diet #food #mediterranean #MediterraneanDiet #MediterraneanFood #anti-inflammatory #constipation #Incontinence #Mediterranean #nutrition #Pain #pelvicfloor #PelvicOrganProlapse #PelvicPain #physicaltherapy #Prolapse #SexualDysfunction #sexualhealth #therapy
https://www.diningandcooking.com/2343721/mediterranean-style-diets-improve-pelvic-floor-function-and-sexual-health-review-finds/

Mediterranean-style diets improve pelvic floor function and sexual health, review finds https://www.diningandcooking.com/2343721/mediterranean-style-diets-improve-pelvic-floor-function-and-sexual-health-review-finds/ #AntiInflammatory #constipation #diet #Incontinence #Mediterranean #MediterraneanDiet #nutrition #Pain #PelvicFloor #PelvicOrganProlapse #PelvicPain #PhysicalTherapy #Prolapse #SexualDysfunction #SexualHealth #therapy

Sacral Chakra Practice

Want to bring ease and grace into your life?

This 26-minute hatha class helps connect your breath and your pelvic floor.

Explore the calming power of directional breath while bringing mobility and fluidity to your hips in this peaceful practice.

Press play to explore your fluid side.

#Yoga #Ease #Grace #Hatha #BreathPractice #Calm #DirectionalBreath #PelvicFloor #Hips #HipMobility

https://thunderhoneysnowstudio.ca/video/sacral-chakra-practice/

Sacral Chakra Practice

Want to bring ease and grace into your life? This 26-minute hatha class helps connect your breath and your pelvic floor. Explore the calming power of directional breath while bringing mobility and fluidity to your hips in this peaceful practice.

#Yoga #Ease #Grace #Hatha #BreathPractice #Calm #DirectionalBreath #PelvicFloor #Hips #HipMobility

https://thunderhoneysnowstudio.ca/video/sacral-chakra-practice/

Pelvic floors and power peeing... this is an important read for everyone.

https://www.theguardian.com/lifeandstyle/2025/jul/08/dont-power-pee-but-do-grab-mirror-13-easy-effective-ways-protect-pelvic-floor

#PelvicFloor

Sacral Chakra Practice

Want to bring ease and grace into your life? This 26-minute hatha class helps connect your breath and your pelvic floor.

Explore the calming power of directional breath while bringing mobility and fluidity to your hips in this peaceful practice.

#Yoga #Ease #Grace #Hatha #BreathPractice #Calm #DirectionalBreath #PelvicFloor #Hips #HipMobility

https://thunderhoneysnowstudio.ca/video/sacral-chakra-practice/

Here is an updated chart of the Levels for the KegelMaster with the numbered levels for the standard spring corrected.

The KegelMaster Levels are as follows:

Standard Springs Only

Level 1: One standard spring on Post 1; 1.00 lbs or 453.59g

Level 2: One standard spring on Post 2; 1.54 lbs or 698.53g

Level 3: Two standard springs on Posts 1 and 2; 2.21 lbs or 1002.44g

Level 4: One standard spring on Post 3; 3.00 lbs or 1360.78g

Level 5: One standard spring on Post 4; 3.55 lbs or 1610.25g

Level 6: Two standard springs on Posts 1 and 3; 3.95 lbs 1791.69g

Level 7: Two standard springs on Posts 1 and 4; 4.25 lbs or 1927.77g

Level 8: Two standard springs on Posts 2 and 3; 4.45 lbs or 2018.49g

Level 9: Three standard springs on Posts 1, 2, and 3; 4.70 lbs or 2131.88g

Level 10: Two standard springs on Posts 2 and 4; 5.00 lbs or 2267.96g

Level 11: Three standard springs on Posts 1, 2 and 4; 5.35 lbs or 2426.72g

Level 12: Two standard springs on Posts 3 and 4; 6.00 lbs or 2721.55g

Level 13: Three standard springs on Posts 1, 3, and 4; 6.25 lbs or 2834.95g

Level 14:Three standard springs on Posts 2, 3, and 4; 6.65 lbs or 3016.39g

Level 15: Four standard springs on Posts 1, 2, 3, and 4; 6.95 lbs or 3152.47g

Advanced and Standard Springs Levels 16 – 30

Level 16: Two Standard springs on Posts 2 and 4 plus one Advanced spring on Post 3; 7.40 lbs or 3356.58g

Level 17: Three Standard springs on Posts 2, 3, and 4 plus one Advanced spring on Post 1; 7.55 lbs or 3424.62g

Level 18: Two Standard springs on Posts 2 and 4 plus two Advanced springs on Posts 1 and 3; 7.65 lbs or 3469.98g

Level 19: One Standard spring on Post 4 plus two Advanced springs on Posts 2 and 3; 7.85 lbs or 3560.70g

Level 20: One Standard spring on Post 3 plus two Advanced springs on Posts 2 and 4; 8.05 lbs or 3651.42g

Level 21: Three Standard springs on Posts 1, 2, 4 plus one Advanced spring on Post 3; 8.20 lbs or 3719.46g

Level 22: Two Standard Springs on Posts 3 and 4 plus two Advanced springs on Posts 1 and 2; 8.40 lbs or 3810.18g

Level 23: Two Standard springs on Posts 1 and 3 plus two Advanced springs on Posts 2 and 4; 8.55 lbs or 3878.21g

Level 24: Two Standard springs on Posts 1 and 4 plus two Advanced springs on Posts 2 and 3; 8.75 lbs or 3968.93g

Level 25: One Standard spring on Post 2 plus two Advanced springs on Posts 3 and 4; 8.90 lbs or 4036.97g

Level 26: One Standard spring on Post 1 plus three Advanced springs on Posts 2, 3, 4; 9.00 lbs or 4082.33g

Level 27: One Standard spring on Post 2 plus three Advanced springs on Posts 1, 3, 4; 9.10 lbs or 4127.69g

Level 28: Two Standard springs on Posts 2 and 3 plus two Advanced springs on Posts 1 and 4; 9.20 lbs or 4173.05g

Level 29: Two Standard springs on Posts 3 and 4 plus two Advanced springs on Posts 1 and 2; 9.35 lbs or 4241.09g

Level 30: Four Advanced springs on Posts 1, 2, 3, and 4; 9.50 lbs or 4309.13g

https://lovepompoir.wordpress.com/2024/03/25/revised-kegelmaster-levels-chart/

#exercise #fitness #health #jadeEgg #kegel #kegelQueen #kegelmaster #pelvicFloor #Perifit #pompoir #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensHealth #yoni #yoniEgg

Didn’t train today and I won’t bore you with excuses.

Got like 63g of protein though so that’s nice. My new protein power just came in the mail and this one doesn’t seem like it bloats me as much as the other one so I’ll be more consistent with it.

https://lovepompoir.wordpress.com/2024/03/24/3-5-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 9

I only did 7 rounds today, so 175 reps which isa little over half what is usually planned. I had a headache which is unusual for me- I don’t normally get them.

I guess you could say I got lazy with my training. It’s hard to want to keep going with a challenge that is supposed to show big results after a week but instead I went backwards.

I started out training as usual today but then by about the 6th set, I did something different. I realized that the right posterior section of my pelvic floor was not engaging as much as the left so I began to focus my mind muscle connection on that area specifically while also contracting the rest of my pelvic floor too.

What happened was very very interesting. The perceived exertion of the exercises increased and I began sweating as if I was really working out- despite just laying in bed doing Kegels.

Maybe I haven’t gotten good results because I simply haven’t been training hard enough or haven’t established a solid mind muscle connection and coordination for all areas of my pelvic floor simultaneously. If that were the case, that would explain why my strength was going down- imagine trying to do an exercise for glutes like true hip thrust but only the left glute is engaging for some reason but you expect yourself to be able to do the amount of training meant to be handled by both left and right glutes together. Not only would the right side not get any stronger if it wasn’t activating during the workout, the left side would likely get weaker because it’s being overworked by training volume meant to be tackled by both sides together.

I mean I know how to do Kegels properly and my Perifit (a biofeedback device) lets me know that I do. My contraction quality on Perifit, which is a measure of proper Kegel technique, is always 100%- perfect technique. But the device has limitations- namely that it doesn’t distinguish between the different areas of the pelvic floor.

It’s incredible to think that perhaps this whole time, half of my pelvic floor muscles simply weren’t “turning on” all the way.

And speaking of “turning on,” this change in mind-muscle connection during my training that allowed me to start engaging the right side of my pelvic floor more also made me feel more turned on during the exercises.

Protein: about 35g (had some left over taken out today so I don’t have an accurate count)

Now that I know I need to be more mindful of activating my right pelvic floor, I just need to be more mindful of getting a decent amount of calories & protein consistently.

https://lovepompoir.wordpress.com/2024/03/24/3-4-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 8

So it’s officially the start of the second week of the challenge. I suppose I should have measured my strength with my Perifit today just to see what a difference 7 days can make. I’ll do that tomorrow.

I did the full 300 all in one go this evening- without talking on the phone this time. I think that does help me push myself in the workout.

Protein: probably about 55-65g? I ate out today so I don’t have an exact count like normal. My Cronometer says 40.1g and the meal I ate out did have a good source of protein.

https://lovepompoir.wordpress.com/2024/03/24/3-2-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 7

I did the 300 contractions. I’m still on level 3.

I didn’t wait until too late to start. I started at around 8pm and finished at around 9:40. However, I was incredibly sleepy while doing them so I didn’t give 100% effort which I don’t think is good if I want to get the most out of this challenge. Perhaps I’ll have to start doing them in the morning- or at least half of them.

Protein: 19.9g (this is embarrassingly low and I need to actually be eating)

https://lovepompoir.wordpress.com/2024/03/24/3-1-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 6

I did the full 300. Although I did them late at night when I was tired and didn’t give it 100% effort with the mind muscle connection and maximal contraction strength. Still, something was better than nothing. And I was talking on the phone at the same time which helped me from going bored out of my mind during 1 hour and 36 minutes of Kegels.

Protein: 71.2g

https://lovepompoir.wordpress.com/2024/03/24/2-29-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Didn’t train today and I won’t bore you with excuses.

Got like 63g of protein though so that’s nice. My new protein power just came in the mail and this one doesn’t seem like it bloats me as much as the other one so I’ll be more consistent with it.

https://lovepompoir.wordpress.com/2024/03/05/3-5-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 9

I only did 7 rounds today, so 175 reps which isa little over half what is usually planned. I had a headache which is unusual for me- I don’t normally get them.

I guess you could say I got lazy with my training. It’s hard to want to keep going with a challenge that is supposed to show big results after a week but instead I went backwards.

I started out training as usual today but then by about the 6th set, I did something different. I realized that the right posterior section of my pelvic floor was not engaging as much as the left so I began to focus my mind muscle connection on that area specifically while also contracting the rest of my pelvic floor too.

What happened was very very interesting. The perceived exertion of the exercises increased and I began sweating as if I was really working out- despite just laying in bed doing Kegels.

Maybe I haven’t gotten good results because I simply haven’t been training hard enough or haven’t established a solid mind muscle connection and coordination for all areas of my pelvic floor simultaneously. If that were the case, that would explain why my strength was going down- imagine trying to do an exercise for glutes like true hip thrust but only the left glute is engaging for some reason but you expect yourself to be able to do the amount of training meant to be handled by both left and right glutes together. Not only would the right side not get any stronger if it wasn’t activating during the workout, the left side would likely get weaker because it’s being overworked by training volume meant to be tackled by both sides together.

I mean I know how to do Kegels properly and my Perifit (a biofeedback device) lets me know that I do. My contraction quality on Perifit, which is a measure of proper Kegel technique, is always 100%- perfect technique. But the device has limitations- namely that it doesn’t distinguish between the different areas of the pelvic floor.

It’s incredible to think that perhaps this whole time, half of my pelvic floor muscles simply weren’t “turning on” all the way.

And speaking of “turning on,” this change in mind-muscle connection during my training that allowed me to start engaging the right side of my pelvic floor more also made me feel more turned on during the exercises.

Protein: about 35g (had some left over taken out today so I don’t have an accurate count)

Now that I know I need to be more mindful of activating my right pelvic floor, I just need to be more mindful of getting a decent amount of calories & protein consistently.

https://lovepompoir.wordpress.com/2024/03/04/3-4-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 8

So it’s officially the start of the second week of the challenge. I suppose I should have measured my strength with my Perifit today just to see what a difference 7 days can make. I’ll do that tomorrow.

I did the full 300 all in one go this evening- without talking on the phone this time. I think that does help me push myself in the workout.

Protein: probably about 55-65g? I ate out today so I don’t have an exact count like normal. My Cronometer says 40.1g and the meal I ate out did have a good source of protein.

https://lovepompoir.wordpress.com/2024/03/02/3-2-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 7

I did the 300 contractions. I’m still on level 3.

I didn’t wait until too late to start. I started at around 8pm and finished at around 9:40. However, I was incredibly sleepy while doing them so I didn’t give 100% effort which I don’t think is good if I want to get the most out of this challenge. Perhaps I’ll have to start doing them in the morning- or at least half of them.

Protein: 19.9g (this is embarrassingly low and I need to actually be eating)

https://lovepompoir.wordpress.com/2024/03/01/3-1-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 6

I did the full 300. Although I did them late at night when I was tired and didn’t give it 100% effort with the mind muscle connection and maximal contraction strength. Still, something was better than nothing. And I was talking on the phone at the same time which helped me from going bored out of my mind during 1 hour and 36 minutes of Kegels.

Protein: 71.2g

https://lovepompoir.wordpress.com/2024/02/29/2-29-24/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #vaginalWeightlifting #womensHealth

Day 1

Ok so I measured my strength again two days ago (2/20/24) with my Perifit and I registered at 402 grams, so not far off from the day before that (410g). I also did a 10 minute Perifit workout on the 20th. I just wanted to have a second measurement from my Perifit before doing the 300 ten second contractions every day for the next two weeks with my Kegelmaster to see how much of an increase in strength I can get in this short amount of time with such intense work.

Today was my first day doing the 300 contractions. I used my Kegelmaster on level 2 (a spring on post 1 and a spring on post 2).

This is now my single daily priority for the next 2 weeks until March 8th. If needed, I will increase the level on the Kegelmaster and report any level changes.

I also used an app called Interval Timer on iOS to time the workout. I set it for 10 seconds contracting and 5 seconds relaxing for 12 sets of 25 reps, with a 2 minute rest in between sets. 1 rep = 10 seconds contracting 5 seconds relaxing, so 15 seconds per rep. In total, the workout took 1 hour and 36 minutes to complete.

It is a long time for so maybe I’ll break it up into 3 sessions per day of 4 sets each or into two sessions of 6 sets each. Also, obviously my strength isn’t as high during the last set as it is with the first set. Maybe splitting up the workout would be of benefit? I’m not sure. The book failed to specify rest times but seemed to imply that Dr. Kegel recommended breaking up the workout into 20 minute segments, which in my workout scheme would amount to about 3-4 sets.

I think no matter how I do the workout, as long as I do it every day then I should see results.

https://lovepompoir.wordpress.com/2024/02/22/2-22-2024/

#exercise #fitness #health #kegel #kegelmaster #pelvicFloor #pompoir #womensHealth

I've found out way too late that there's one thing making all the difference to avoid injuries: core muscles.

Ladies, do your best to tighten your pelvic muscles. I wish somebody had warned me about their importance before my 2 pregnancies.

At birth my second son weighted 4,2 kg and the impact on my pelvic floor was so devastating that I needed 3 rounds of rehab to be able to run or jump without leaks.

[2/3]

#running #pelvicfloor #core #rehab #pregnancy #fitodon

It's mind boggling how many people I know who are all suffering from severe bloating, severe constipation, issues with their gut "microbiome", pelvic floor dysfunction, and or gastrointestinal issues overall. It seems like a recent phenomenon for particularly women in their early 30s. People are getting a "SIBO test", to test for a bacterial issue, then have to take antibiotics and go on a strict diet, called "low FODMAP". Very alarming..

#gihealth #gutmicrobiome #LowFODMAP #pelvicfloor #sibo

I'm so out of shape that two days of moderate exercise have triggered the return of my pelvic floor tension, and now I feel like I need to pee all day. I assume because my whole lower body is sore.

Now sitting on heat pads to try to get it to fucking relax 😩

Reminder I that should at least have kept up yoga/stretches for the past few months!

#PelvicFloor

I've got the next big mobile game! It’s called Keggle. It's like Peggle, but you control it by doing kegels. Expert mode involves chugging a keg of beer before you start.

#pelvicfloor #kegels #appswithepicnames

So if you spend an hour with me, online or in person, know I'll be clenching my internals at least 20 times during our time together.

#cancer #cervicalcancer #pelvicfloor #FUC #radiotherapy

Irish Times piece bigging up a clinic that helps with pelvic floor problems. Talking to a doctor the other day and she said she was searching frantically for such a clinic *that takes medical cards* and has found none whatsoever anywhere in Ireland https://www.irishtimes.com/health/your-wellness/2023/01/20/pelvic-floor-problems-only-affect-women-and-other-myths-about-this-common-health-issue/ #PelvicFloor #PrivateClinics

Hello Urology people! We have moved and are now under medics ☺️

We are here to listen and share for #Urology #ProstateCancer #BladderCancer #KidneyCancer #PenileCancer #TesticularCancer #UTUC #RCC #Urolithiasis #KidneyStones #Endourology #OAB #Incontinence #InterstitialCystitis #PedUro #KidneyTransplant #UroUTI #UroBPH #ReconstructiveUrology #UroTrauma #PeyroniesDisease #ErectileDysfunction #Andrology #LUTS #Priapism #Infertility #PelvicFloor #RenalTrauma #SexualMedicine #UroSoMe

Hello Urology people! We have moved and are now under medics ☺️

We are here to listen and share for #Urology #ProstateCancer #BladderCancer #KidneyCancer #PenileCancer #TesticularCancer #UTUC #RCC #Urolithiasis #KidneyStones #Endourology #OAB #Incontinence #InterstitialCystitis #PedUro #KidneyTransplant #UroUTI #UroBPH #ReconstructiveUrology #UroTrauma #PeyroniesDisease #ErectileDysfunction #Andrology #LUTS #Priapism #Infertility #PelvicFloor #RenalTrauma #SexualMedicine #UroSoMe