Pelvic stability exercises

10 minute physiotherapist guided free exercise video for safe and effective pelvic stability exercise. Michelle Kenway physiotherapist guides you step by step through three exercises designed to safely improve hip/ pelvic strength and reduce low back and pelvic pain.

Please scroll down to view video.

These physical therapist – guided pelvic stability exercises help you step-by-step to safely improve your hip and pelvic strength. The pelvic stability exercises demonstrated are:

The clam
The bridge
The heel prop (not during pregnancy)

These pelvic stability and hips strength exercises are ideal for most women with:

pelvic floor dysfunction including pelvic prolapse and after prolapse surgery
pelvic pain from pelvic instability
pelvic instability related to childbirth and during pregnancy for sacroiliac joint problems (SIJ dysfunction)

Note to ensure the smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the 'pause' button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

For more information on how to exercise safely improve your strength and fitness and protect your pelvic floor refer to:

Inside Out – the essential women's guide to pelvic support

by pelvic floor experts Michelle Kenway (Physiotherapist) & Dr Judith Goh (Urogynaecologist)

We welcome your comments below

Please read our disclaimer regarding this information

This information is provided for general information only and should in no way be considered as a substitute for medical advice and information about your particular condition.
While every effort has been made to ensure that the information is accurate, the author accepts no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation.

8 Responses to “How to strengthen your hips and pelvis – safe exercises for women”

Maria Gillanders May 21, 2010

I am glad I purchased the booklet ” Inside Out – the essential women’s guide to pelvic support” – great help! The short videos are also very informative and helped me to understand the exercises better.
thanks very much for top education
Maria

Evelyn Walter March 22, 2011

Hi Michelle! I have your book Inside-Out and it is great however, I like doing excercises with a DVD – it’s almost like having a personal trainer in front of me – so do you have a DVD that actually shows all the exercises in your book with a few comments on doing them correctly? If so, please send details. Thanks!!

- Pelvic Exercises March 22, 2011
  
  Hi Evelyn
  I agree a pelvic floor exercise video would be great. I think I just need a few more hours in my day to make one. Meanwhile I will try to source some for our readers.
  Thanks Evelyn
  Michelle
  
Michele May 31, 2011

Hi MIchelle, Just wanted to get your thoughts on the bridging exercise. The pilates version of this exercise is where you segmentally articulate through the spine–if there are no issues with osteoporosis or disc pathologies–is this version safe regarding pelvic floor dysfunction?

- Pelvic Exercises May 31, 2011
  
  Hi Michele
  I do alot of bridging with both my pelvic floor and osteoporosis exercise classes. I don’t segmentally articluate as I want them to maintain neutral spine throughout. Bridging does not use the abs, it uses the buttocks, hamstrings and spinal muscles. It is therefor a great osteoporosis exercise (when performed appropriately) and places minimal pressure on the pelvic floor, hooray! Michelle
  
Savina June 10, 2011

The exercises are good, but please make a dvd,so I can do them every day.
Thank you!
Savina

- admin June 10, 2011
  
  Will do Savina, and thank you
  Michelle
  
Jean July 12, 2011

Your pelvic exercises have been a great help. I followed your walking program after my surgery and now do the exercises daily. Many thanks for your book Inside Out.