Kim Vopni

It gets fatigued very easily. So when called upon, its reaction time is delayed and it can't generate the force to meet that cough, sneeze, laugh, jump, whatever it is. So releasing tension is a really integral and always the first place to start.

It gets fatigued very easily. So when called upon, its reaction time is delayed and it can't generate the force to meet that cough, sneeze, laugh, jump, whatever it is. So releasing tension is a really integral and always the first place to start.

It gets fatigued very easily. So when called upon, its reaction time is delayed and it can't generate the force to meet that cough, sneeze, laugh, jump, whatever it is. So releasing tension is a really integral and always the first place to start.

And a lot of people who, you know, they've never even tried it, they've tried some of the exercises and they think, oh my gosh, I can't believe how much tension I have been holding in that part of the body when they've never even paid attention. So we release tension. connect with the breath. We use visualization and imagery because it's part of the body we can't see.

And a lot of people who, you know, they've never even tried it, they've tried some of the exercises and they think, oh my gosh, I can't believe how much tension I have been holding in that part of the body when they've never even paid attention. So we release tension. connect with the breath. We use visualization and imagery because it's part of the body we can't see.

And a lot of people who, you know, they've never even tried it, they've tried some of the exercises and they think, oh my gosh, I can't believe how much tension I have been holding in that part of the body when they've never even paid attention. So we release tension. connect with the breath. We use visualization and imagery because it's part of the body we can't see.

We can't go to the mirror and flex our pubococcygeus muscle. And there's multiple layers of pelvic floor musculature. We see our external genitalia, but not the inside. So we need imagery and cueing to help us connect with. One of the most popular cues is imagine picking up a blueberry with your vagina and your anus. and then putting the blueberry back down.

We can't go to the mirror and flex our pubococcygeus muscle. And there's multiple layers of pelvic floor musculature. We see our external genitalia, but not the inside. So we need imagery and cueing to help us connect with. One of the most popular cues is imagine picking up a blueberry with your vagina and your anus. and then putting the blueberry back down.

We can't go to the mirror and flex our pubococcygeus muscle. And there's multiple layers of pelvic floor musculature. We see our external genitalia, but not the inside. So we need imagery and cueing to help us connect with. One of the most popular cues is imagine picking up a blueberry with your vagina and your anus. and then putting the blueberry back down.

And I often will cue people to put the blueberry down as a whole blueberry and not as juice, because again, people think like, because I'm leaking and because I'm quote unquote weak, I need to do like the hardest Kegel I've ever done in my life. So they think of max contraction all the time. Some people will benefit from that strategy.

And I often will cue people to put the blueberry down as a whole blueberry and not as juice, because again, people think like, because I'm leaking and because I'm quote unquote weak, I need to do like the hardest Kegel I've ever done in my life. So they think of max contraction all the time. Some people will benefit from that strategy.

And I often will cue people to put the blueberry down as a whole blueberry and not as juice, because again, people think like, because I'm leaking and because I'm quote unquote weak, I need to do like the hardest Kegel I've ever done in my life. So they think of max contraction all the time. Some people will benefit from that strategy.

And it can sometimes elicit a greater relaxation response, but the blueberry is intentional. It just needs to be a gentle- You gotta grab it. Yeah, and lift it up.

And it can sometimes elicit a greater relaxation response, but the blueberry is intentional. It just needs to be a gentle- You gotta grab it. Yeah, and lift it up.

And it can sometimes elicit a greater relaxation response, but the blueberry is intentional. It just needs to be a gentle- You gotta grab it. Yeah, and lift it up.

And the up is important because most people interpret Kegels as a squeeze and they will often squeeze their butt cheeks- They will squeeze their inner thighs. They will sometimes even bear down and hold their breath. And they think they're doing it correctly, but that pressure downwards or not accessing the pelvic floor, that's the reason why Kegels don't work.

And the up is important because most people interpret Kegels as a squeeze and they will often squeeze their butt cheeks- They will squeeze their inner thighs. They will sometimes even bear down and hold their breath. And they think they're doing it correctly, but that pressure downwards or not accessing the pelvic floor, that's the reason why Kegels don't work.

And the up is important because most people interpret Kegels as a squeeze and they will often squeeze their butt cheeks- They will squeeze their inner thighs. They will sometimes even bear down and hold their breath. And they think they're doing it correctly, but that pressure downwards or not accessing the pelvic floor, that's the reason why Kegels don't work.

So you pick something up, you put it back down, you repeat that. Then we need to layer it into movement. So we start with something simple like a pelvic tilt or a bridge. Then we're going to get more upright into a kneel, tall kneel, squats, lunges. Then we're going to start to load that. So we're going to do some loaded squats. We're going to do some jump squats.

So you pick something up, you put it back down, you repeat that. Then we need to layer it into movement. So we start with something simple like a pelvic tilt or a bridge. Then we're going to get more upright into a kneel, tall kneel, squats, lunges. Then we're going to start to load that. So we're going to do some loaded squats. We're going to do some jump squats.