Maximum Strength Kegels in Goddess Pose - Day 21 - 30 Day Pelvic Floor Challenge

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Enhance your pelvic floor strength with these maximum strength Kegels in Goddess pose. This helps to improve the tone of your pelvic floor during active movement.

In this video, we practice maximum strength Kegels in the Goddess pose. We will begin with an RPE-4 (on our Rate of Perceived effort scale) bending the knees and coming down bringing the hands in front of the body. We will then straighten the legs while reaching the arms up overhead taking a maximum strength contraction (RPE-10). We will raise and lower into Goddess pose while taking the contraction from the gentle activation to the strongest achievable in order to increase pelvic floor strength.

For relaxation, we will use a supported legs up the wall pose. This is a restorative pose that allows you to let go completely. No effort is required. If you suffer from chronic pelvic pain, vaginismus, prostatitis, non-relaxing pelvic floor dysfunction or another hypertonic condition, you should only focus on the relaxation portion of this video.

Timecode for Relaxation: 06:48

You should skip any movements that feel excessive, always listening to your body, practicing with compassion and awareness.

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I found the goddess pose more difficult than the wall squat. I had to concentrate on not loosing the maximum contraction pressing up. I will repeat this until I don't feel like I'm loosing the contraction.

carolynbrooks

Do you suggest the same RPE 4 - 10 during a bodyweight squat workout with narrower stance?

alenkadomjanic

Is it better to do strengthening or relaxing exercises during menstruation?

jenessyrodriguez

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