4 Best Positions to do Kegel Exercises - Kegels Physical Therapy (for Beginners)
Here are 4 of the best positions to do Kegel exercises for beginners with Physical Therapist Michelle Kenway from Best positions include lying and sitting down. Timestamps below help you choose the best position for Kegels if you're a beginner.
For more Kegel Exercise videos:
- Kegels Workout for Beginners
- How to do Kegels
Can you help others do Kegels for beginners and transcribe this video to a language other than English?
The 4 Kegel positions shown in this video involve lying down and sitting. The lying down positions reduce the force of gravity on your pelvic floor sometimes making Kegels easier. The sitting Kegel exercise positions shown in this video can help you feel your pelvic floor muscles working against gravity.
Ultimately the goal of pelvic floor training is to progress to doing your Kegels into standing position so that your pelvic floor muscles work well when you're upright (when you need them most).
The 4 best positions to do Kegel exercises demonstrated in this video are:
1. Lying down on your back (knees bent or straight)
2. Side lying
3. Lying on your stomach
4. Sitting on an exercise ball or on a chair with good posture and no back support
Best Sitting Position to do Kegels
Your sitting posture during Kegel exercises affects the success of strtengthening.
Your Physical Therapist will encourage you to sit using tall posture during Kegel exercises.
Sitting with your back away from the back rest of the chair with an inward curve in the lower back involve greater pelvic floor muscle activation than supported sitting against the chair. (1)
Pelvic floor muscle activation progressively increases from lying down, to sitting and then standing positions. (2)
It’s important to progress Kegels from lying down into upright anti gravity positions since your muscles strengthen best in the posture in which they are trained. (3)
This is why women who commence Kegels training lying down are usually progressed into sitting and standing positions by their Physical Therapist.
1. Sapsford R, Richardson C, Stanton W. (2006) Sitting posture affects pelvic floor muscle activity in parous women: An observational study. Australian Journal of Physiotherapy. Volume 52, Issue 3, Pages 219-222.
2. Vereecken R, Derluyn J, and Verduyn H. (1975) Electromyography of the perineal striated muscles during cystometry. Urology International 30: 92–98.
3. Wilson G, Murphy A, Walshe A. (1996) The specificity of strength training: the effect of posture. Eur J Appl Physiol. 73:346–352.
TDF2019 - Day Eighteen | Liquid
Water, coffee, blood, sweat and sometimes tears... Liquid, it is everywhere in our sport!
NBA Veterans Schooling Young Blood Players
NBA Veterans Schooling Young Blood Players
Vince Carter will be entering the 2019/2020 NBA season at age 42 years. He will be the oldest NBA player to ever play the game at the highest level in the world. For the many years spent in the league Vincanity has earned the mutual respect of his opponents, but there are young upcoming players who have only watched Vince from clips and videos and don't think he is stilll what he used to be. The experience and mental awareness gives sometimes the playing advandage to the Veteran player.
I searched for the best plays from NBA veterans that teached young guys a lesson about . respect. Veteranss like Vince Carter, Dwyane Wade, Jamal Crawford show they still can . do it - schooling young bloods. Enjoy the compilation!
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Eric Lagerstrom Makes Triathlons Fun Again | Solstice Sessions
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Run. Bike. Swim. Combine the three sports and you've got yourself a classic triathlon. Many men and women dedicate their lives to this rigorous tri-sport adventure, competing in race after race to shave seconds off their PR...but sometimes it's easy to forget how epic these races can be without the pressure of the clock!
Professional triathlete Eric Lagerstrom knows how to keep it fun between the competition, so click play and join him on an epic adventure tour through Oregon, triathlon style.
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Prism Skate Co.- FACES - Cooper Darquea
Sometimes, there's a man. Well, he's the man for his time and place and he fits right in with the world around him. That's Cooper Darquea. Now I won't say hero, 'cause what's a hero? Some might call him a legend though. With humble Rhode Island origins some might say he was born to ride the mountains of California and that his journey west was foretold by prophecy. Well, we lost our train of thought here... but hell, we've done introduced it enough. We hope you enjoy this here Faces video about Cooper Darquea.
Director/editor: Jack Boston
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The scandal which made Cristiano Ronaldo cry - Oh My Goal
A World Cup quarter-final is not simply played, it has to be won! The Portuguese and the Dutch would agree. Except that on this famous June 25th 2006, during the World Cup in Germany, they delivered an absolute bloodbath.
This legendary Portugal-Holland game is famed for its violence. It is sometimes called the “Battle of Nuremberg.” A battle which caused Cristiano Ronaldo to completely break down. On that day, he literally burst into tears.
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Ken Griffey, Jr. and his quest to save the Mariners | Dorktown
After years of abject irrelevance, the Seattle Mariners suddenly became the team of Ken Griffey Jr., one of the most beloved athletes in American history. The Toilet Years were over. The era of anonymous cellar-dwelling had ended. Now, they found themselves in the fight of their lives, battling the California Angels in one of the most dramatic playoff races in baseball history.
• 4:22 – Jon mistakenly called him Greg Phelps. It's Ken Phelps! Ken Phelps!
• 24:14 - Jon accidentally reversed the totals here. The total as of this date was actually NO 246,500, YES 245,418.
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JERMELL CHARLO HAD FULL PERMISSION FOR WATER BOTTLE BY (CSAC) AND IS CLEARED OF ANY WRONG DOING
2X JUNIOR MIDDLEWEIGHT WORLD CHAMPION SUPERSTAR BOXER (JERMELL CHARLO) WAS BEING ACCUSSED OF WRONGFULLY USING AN UNAUTHORIZED WATER BOTTLE DURING HIS HIGHLY ANTICIPATED TITLE REMATCH WITH FORMER WBC WORLD CHAMPION AND RIVAL (TONY HARRISON) WHOM IS THE ACCUSSER AS WELL.. SINCE THE CALIFORNIA STATE ATHLETIC COMMISION CSAC HAS COME OUT AND CLEARED (CHARLO) OF ANY WRONG DOING AND HE JERMELL HAD FULL PERMISSION TO USE SAID WATER BOTTLE INBETWEEN ROUNDS..
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Why Do I Get Dizzy When Exercising Sometimes? The scoop on Orthostatic Hypotension.
Have you ever wrapped up a set of crunches, popped up to do squats and gotten fuzzy-headed? What about going from sitting in a chair to standing, and then seeing spots floating in front of you? Cat Kom is joined by Jess, a trainer at Studio SWEAT that also happens to be a registered nurse, to talk to us about some possible causes.
Orthostatic Hypotension is a medical condition that literally means standing low blood pressure. When you have this condition, going from a prone or seated position to standing can cause a drop in blood pressure and sometimes an increased heart rate, leading to dizziness, seeing spots, or in some cases, passing out. Moving from one position to another requires your heart to work harder to move blood between upper and lower extremities.
Who should be checked?
You should see your healthcare provider for testing if:
-You experience symptoms (fuzzy head, seeing spots, lightheadedness) regularly when exercising.
-You experience symptoms during normal activities (eg. Standing up from the table at dinner).
How does this get diagnosed?
Your healthcare provider will diagnose Orthostatic Hypotension with a “bedside” test, monitoring your blood pressure first lying down, and then sitting and sometimes up to a standing position. If you have Orthostatic Hypotension, when you switch positions your blood pressure will drop and your heart rate will skyrocket. An inconclusive bedside test may lead your healthcare provider to do some bloodwork as well.
Could it be caused by something else?
Sure. Your doctor will check a lot of things. For example, recently Cat’s daughter has been experiencing unexplained dizziness and even passed out. Her doctor first performed the bedside test, but her blood pressure remained normal. Blood work, however, showed low sodium levels and iron. What a mystery, given her daughter’s love of soy sauce! But dizziness caused by low sodium is not uncommon in fit, healthy people, even those who don’t avoid sodium in their diets. If you drink a lot of water (which you should!), you’ll dilute the sodium and potassium in your body. Low sodium can be a cause of dizziness. Unless you’re being treated for cardiac issues, you do need some sodium in your diet.
If you do have Orthostatic Hypotension, or dizziness from other causes, how do you work out safely? You might try some of these tips.
-Talk to your Doc. As with any medical condition, first you should follow the advice of your healthcare provider. You may need to avoid up-down exercises. Your provider can advise on how to perform exercises safely. Want to continue doing burpees (obviously)? Ask your provider how you can do so safely.
-Breathe. Cat is always reminding us to breathe in and out. That may sound basic, but pay attention next time you’re in the last 10 seconds of a 45-second plank.
-Eat First. If you have any light-headed tendencies, don’t work out on an empty stomach. Grab a protein bar or shake, or some healthy carbs before hitting the gym.
-Coffee is your friend. If you do have Orthostatic Hypotension, your doctor may recommend a cup of coffee before exercise to increase your blood pressure (just be sure to go easy on added sugars). A lot of us at Studio SWEAT start our day with a piece of fruit and a cup of coffee or espresso before heading to class.
-Watch for blood sugar dips, often caused by eating “empty” carbs (added sugars).
-Hydrate. Although hydration can dilute your sodium levels, it is still very important to all of your body’s systems to keep hydrated.
-Consider a multivitamin. Many of us aren’t getting all the nutrients we need via our diet. If your doctor finds that your sodium, potassium, or other mineral levels are low, they may recommend a multivitamin or other supplements.
-Above all, know your body and your limits.
While it can be scary to experience sudden dizziness or blurry vision, there may be a simple explanation. If you are experiencing such symptoms, get checked and work together with your healthcare provider so you can get back to fit!
Want a fat-torching workout that hopefully does NOT cause Orthostatic Hypotension? Check out Studio SWEAT and Studio SWEAT onDemand (
A Family Affair | MX World S1E2
►MX World Season 1 is here, with new episodes every Friday. Set notifications on and get your motorbikes ready!
Riders talk about how the support of their families, who sometimes sacrifice everything to provide the financial funding needed to reach the top, inspires and drives them, even when they're a long way from home.
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Who would win a super fight between Tyson Fury and Anthony Joshua?
Ben Davison and David Haye join Richie Woodhall on this special episode of #FightBreakdown, discussing how they think a potential fight between Tyson Fury and Anthony Joshua would be won...
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(WOW) TYSON FURY FELLOW COUNTRYMEN GEORGE GROVES SAYS HE DEFINITELY CHEATED WITH THE GLOVES
NEWLY CROWNED WBC UNDEFEATED BRITISH LINEAL HEAVYWEIGHT CHAMPION (TYSON FURY) HAS BEEN THE FOCUS OF THE BOXING WORLD AFTER DEFEATING THEN UNDEFEATED WBC REIGNING HEAVYWEIGHT AMERICAN CHAMPION (DEONTAY WILDER).. BUT NOT JUST FOR HIS STOPPAGE VICTORY, BUT THE CONTROVERSIAL GLOVE SITUATION.. AND NOW HIS FELLOW COUNTRYMEN FORMER SUPER MIDDLEWEIGHT WORLD CHAMPION SUPERSTAR BOXER (GEORGE GROVES) FEEL'S THERE'S DEFINITELY FOUL PLAY..
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Blood Orange: Achel Machin
We knew Achel had always wanted to shoot a part out here. When everything finally lined up and he was able to visit, we set him loose in all the beautiful cities and spots surrounding our headquarters and got to work to create a piece that is equal parts Achel and California.
Here's what Achel had to say: When I heard I was gonna shoot a part in California, the little kid inside me saw the opportunity of fulfilling a longtime dream. It filled me with excitement as well as a fair amount of pressure to live up to expectations and previous Blood Orange videos. The beauty of this video is that Tom got it all. The incredible pieces of nature we saw, the good tricks and clean lines just as much as the raw, organic, and sometimes sketchy ones, the fun and the frustration, and the welcomeness of the Blood Orange family. All of that with an artistic eye and a faithfulness to reality that I’m sometimes too self-conscious to share in my own edits. No bullshit.
Film/Edit: Tom Flinchbaugh
Rider: Achel Machin
Music: Steve Lacy Some, Yellow Days Tired
Will a Cheat-Day Ruin My Ketogenic Diet? - Keto Expert - Dr. Brett Osborn
In his latest video, Will a Cheat-Meal Ruin My Ketogenic Diet, Dr. Osborn explains the potential benefits and downfalls of a cheat meal as it relates to your Ketogenic Diet goals. He also provides some tips to make sure you don't stray too far. Dr. Osborn is a board-certified neurosurgeon, nutrition specialist and BPI Sports' expert.
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Youzhny reacts badly to losing point - hits his racquet against his head | Miami Open 2008
Mikhail Youzhny reacts badly after losing a point to Nicolas Almagro at the 2008 Miami Open, with his self-inflicted injury drawing blood on court.
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Prism Skate Co. - Hindsight
Public Service Announcement: Youth is a time for growing up. For finding ones place in the world. But sometimes in these troubled days the recklessness of youth has lead to a living nightmare for the public. Skateboarding or bombing hills as they call it is all the rage and everyone is doing it. Riding their skateboards in traffic and defying death, these good-time hooligans will dare to throw themselves down the steepest hills they can find with little regard for their own or the public's safety. So we warn drivers to be thoughtful, drive defensively, and stay in your lane. When proper precautions are taken disaster can be avoided. The life you save, could be your own! Thank you for listening.
Board: Prism Hindsight
Trucks: Caliber 44
Wheels: Blood Orange Jammerz 60mm, Blood Orange Liam Morgan Pro Series 82a
Film/Edit: Tom Flinchbaugh
Riders: Liam Morgan, Ryan Gottlieb, Patrick Welsh
Music: Prayers From Dog to God
Compilation - Angry darts players
Sometimes darts is not so nice
0:00 Barney vs Part - No handshake from Part
0:45 Barney vs Taylor - Taylor is not happy with Barney
1:30 World cup of Darts 2012 - Lewis vs Nicholson
5:23 Caris vs Beaton - Caris is not happy with the people
6:19 Welge vs LLoyd - Lloyd punches the dartboard
6:41 Hubbard vs Burnett - Burnett is angry (again)
7:15 Pipe vs Webster - Pipe wants to fight with someone in the arena
8:23 Taylor vs Warrinner - No handshake Warrinner
8:58 Hankey's normal behaviour
14:07 Barney and camera people
15:13 Pipe is giving a hand to late
15:59 Lewis vs Manley
17:40 Burnett vs Lewis
How To Prevent & Deal With A Side Stitch While Running
Side stitch, side pain, side cramp? Why do you get this annoying pain whilst running? And more importantly, how do you solve it and prevent it returning in the future?
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In the medical world, the pain is referred to as Exercise Related Transient Abdominal Pain, ETAP. However, you might have heard it called a side stitch, side ache, cramp or even a sticker.
There are varying theories as to what causes this side pain including:
- Eating and drinking too much
- Too many sit ups
- Poor bike position
- Lopsided gait/breathing on one side
The one thing these seem to have in common is the diaphragm as it’s thought that the reduction in blood flow to the region for whatever reason produces the stitch pain.
To get some tips on how to combat this side stitch we speak to two experts:
- Fiona Lathander, Sports Nutritionist at Team Bath
- Barry Edwards, Sports Physiotherapist at Team Bath
Both kindly share there tips on how to prevent getting a stitch and how to deal with it when you do!
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