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It’s such a great idea to approach all your exercises either a pelvic floor first approach, so it’s great you’re practicing in your strength training and yoga! Enjoy the rest of the challenge and I am here should you have questions 😁🌸

Thanks for the kind words and for purchasing the book! I am here if you have questions as you go through it 😊🌸

Hi, I am not a doctor and cannot give medical advice. It’s best to speak with your own doctor or. Urologist.

@@TheFlowerEmpowered OK give some video,how to relax tight pelvic floor muscles in for young men ...

This should help: ruclips.net/video/un8YCM9DAkM/видео.htmlsi=jzfoBCiVhICv3eWv

Muscle hyper- or hypo-tonicity is generally the response to the patterns at play in your body, mind and life. The patterns are of course affected by you being you. The nice thing is that you can rebalance by making small changes to your patterns, even with SI joint hypermobility, and if you have had injurious births. Do remember though that there is no “right” or “perfect” pattern, no “ideal” or “proper” posture. You should work with the body you have, and the patterns at play in your specific body. A good physio can help you to identify what small changes you can make to create a balance that reduces any symptoms of PFD that you are experiencing 👍🏻😊🌸

Are you already seeing a pelvic floor physiotherapist? This is an important step if you have a partial rectal prolapse. Inversions create some relief from the symptoms, as do hypopressive breathing exercises, but it’s also important to assess the pelvic floor, posture, diet etc in order to properly rehabilitate. In some cases, surgery is needed, but working with a good pelvic floor physiotherapist should be able to give you the best chance of avoiding surgery and managing symptoms.

@TheFlowerEmpowered Thank you for your time & reply. Unfortunately, there are no pelvic floor therapists in this area. I do lateral breathing for 10 minutes daily with apnea & are trying to learn what I can about hypopressives. I am also taking a chinese medicine, Bu Zhong Yi Qi Wan 3 times a day, as it is prescribed for prolapses.

You can also work with a normal physiotherapist if there are no pelvic floor specialists. They can help with teaching proper breathing. The will also ensure you have a good balance of tension through all planes of movement and good management of your intraabdominal pressure which will be key to managing your prolapse. Of course, what you are already doing should help, but a face to face therapist who can do manual muscle testing and range of motion assessments can add a lot of benefit. Good luck! 🍀

Some of these poses are great for getting rid of gas! Glad you found them helpful 🌸😊

It’s probably best to start with restorative yoga poses to help tone down the symptoms. Given the high level of pain you are experiencing, your nervous system is sensing danger. You have to get messages of safety through to the nervous system for this. You communicate with your nervous system through movement, touch and thought. Start with restorative yoga like this one: ruclips.net/video/WhjoyADCLyM/видео.htmlsi=Y2BuIYyMn8Y7ZBIC and add yoga nidra body scanning meditation: ruclips.net/video/58BnvjSc3ck/видео.htmlsi=5ucrehnEAVzdLJLx and see if that helps to calm things down.

Bud, giving advice on a 5 year old video which was one of the first I had ever created as a solo RUclipsr with no film-making experience doesn’t really add any value. It was amateurish because I was, and still am, an amateur!!

I am so glad to hear you are finding the exercises helpful 🌸😊

The exercises help with pelvic gloomy relaxation, which can make it easier to dilate. It very much depends on what is triggering the hypertonicity. For example, if tension on your low back or glutes are contributing to pelvic floor hypertonicity then you may see very fast results. You can read more on vaginismus and dilation in this article: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/

It’s a good question, and it’s difficult to answer. It’s best to get checked by gynecologist. If it’s vaginismus, then relaxation exercises and dilation should help. There can also be other causes (infection or vulvodynia for example) so it’s good to get it checked.

Pelvic floor dysfunction is such a stress inducing condition, but there is definitely hope. I am here if you have questions as you undertake the journey to relax your pelvic floor 🌸😊

You are welcome, so glad you liked it 😊🌸

With stenosis your physiotherapist should be able to advise on the exercises you should avoid. They will likely offer hypopressives in alternative positions to these if hypopressives are indicated for you.

Yes! I will add this to the list

What did you want to know?

I would skip the kegels and focus on relaxation exercises. Read this article for more tips: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/

That’s quite normal. It takes a wee bit of time for the body to adapt but it will with consistent practice 🌸😊

@@TheFlowerEmpowered thank u yesss i’ve used it some more and i don’t feel sore anymore after, but also i do have another question sorry for bothering but like i have a harder time fitting the dilators in if i’m not aroused n i tried looking it up but i found nothing also i’m kinda thinking abt having sex soon cus like i can fit some bigger dialators in me now in and out too n it dosent hurt but i still wanna work up to more bigger sizes still

Ah, I love when the edge moves away as the fascia melts!

Yes, varying positions for dilation is helpful. In my course,, I teach multiple different positions and techniques for dilation, as well as other exercises to help the pelvic floor to relax to support dilating in that position:

Hypopressives can help to relieve symptoms but contrary to a lot of what is shared online, it doesn’t “cure” prolapse. A prolapse is a point of weakness. The key to managing the prolapse is to manage intraabdominal pressure. A big part of this, especially with the rectal prolapse is avoiding constipation. Also managing your weight. increased bodyfat causes increased intraabdominal pressure, so if you are carrying extra weight, getting that under control will help a lot.

@@TheFlowerEmpowered Thank you for your time & reply, much appreciated 🙏

@@TheFlowerEmpoweredI have just followed the video & found the 3 exercises to be very relaxing.

It’s really common for the adductors (muscles on inside of your legs) to be very tight when you have vaginismus. If you have vaginismus or an overactive pelvic floor, getting the adductors to relax will contribute to an improvement in your pelvic floor.

@@TheFlowerEmpowered yeah this video helps me the most i can always feel it the most in the adductors i never realized how tight they were until now

I would always recommend getting an official diagnosis from a medical professional or pelvic floor physiotherapist as this will give some clarity. Pelvic floor relaxation exercises and dilation can be practiced while you wait for your appointment, but take it easy on yourself. You can read this article if you haven’t done so already, it goes through some more detail, and you can also find a lot more info on vaginismus on the website: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/

Very important to listen to your body. If you are feeling pain directly, it may be a sign that you are pushing in the poses or overdoing it with too much practice. These should be practiced gently allowing the body to adapt slowly. Take a wee break and try again, and if you are still feeling pain after,ping me back and I can suggest some other exercises to try

@@TheFlowerEmpowered ok tyyyy

Yes, you should adapt the poses for your specific body. Don’t push into the poses and use support is needed. It you watch the video on this link, you will see some examples on how to modify the pigeon pose: ruclips.net/video/EQ49CdR9-mo/видео.htmlsi=PruXahSct-uTYpUX

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: ruclips.net/video/izmn-pz1qAc/видео.html ruclips.net/video/oE8xqapsXOI/видео.html Try those and let me know if you have questions 😊

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: ruclips.net/video/izmn-pz1qAc/видео.html ruclips.net/video/oE8xqapsXOI/видео.html Try those and let me know if you have questions 😊

Have you been to see the gynecologist?

Are you able to urinate? It’s really important to see a doctor or urologist if you cannot pee. If you are having a feeling of being full, and are urinating a lot, you may have an overactive bladder. Your doctor or urologist can make a diagnosis. This playlist goes through some details on overactive bladder: ruclips.net/p/PLTrM-0Yl3PcvCkTPfiKhFjN6yy9ZZhWDX&si=D9kQgmghY8Uiznsr as well as sharing some tips to help reduce the urgency sensations. Do see a doctor!

Pls reply

not even gonna lie it’s been taking me like 2 years but that’s just because i haven’t been consistent with it wasn’t using dilators so do these work outs every day and use dilators every day for 20-30 min you’ll see progress i promise u

also Diaphragmatic breathing and self talk with urself such as “i’m healing” “i’m not broken” before u use a dilator imagine it going in u so easily so effortlessly with no pain to calm ur nervous system down

@@harmonymoney6773 umm how long did it take you to heal from vaginismus using this exercise

@@harmonymoney6773 how long did it take to heal using this exercise

Yes, if you farted that means your pelvic floor has relaxed. The piriformis gets a good stretch in these poses 👍🏻

@@TheFlowerEmpowered thanks

Yes, it should help 😊🌸

Let me know how it goes 😊🌸

Good question! The sensation of needing to urinate comes from the bladder which contracts (see my video on normal bladder function). When it comes to female urination, when you relax the external urethral sphincter (which you have control over), the nervous system also relaxes the internal urethral sphincter. When the internal sphincter relaxes, females feel the urine coming into the urethra (if they are aware of it). When their is urine leakage, it usually happens unintentionally, so in stress incontinence there is too much intraabdominal pressure which causes the internal sphincter to open letting urine into the urethra which results in leakage (even if it’s only a small amount). With overactive bladder, it’s a little more complicated, but again, if the internal sphincter opens, it will cause leakage. There are lots of tricks to help with overactive bladder type leaks (which I cover on another video) and strengthening the pelvic floor while learning to manage intraabdominal pressure can also help. Make sense?

You could try some of the other relaxation videos where you spend a little longer in the poses as this can help to increase the amount you can relax. Let me know if that helps

Yes, it’s ok to do during your menstrual cycle. Just take it easy and skip any poses that don’t feel good 🌸

I'm so glad they are helping, thank you for the kind feedback 🌸😊

I would suggest that you park the dilators when you learn to get comfortable with that position. I will make another video showing how you can work towards getting comfortable in this position. You can use that video to help before you try dilating again 🌸

@@TheFlowerEmpowered thank you ❤️❤️❤️❤️❤️