Introduction
The Importance of exercise for a healthy pelvic floor
Running
Swimming
Cycling
Strength Training
Let's put it all together
Complications of an overly active pelvic floor
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Bladder Leakage, Painful Intercourse ,Bowel Movements & Hemorrhoids
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What are hemorrhoids and why do I get them?
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Traditional remedies for hemorrhoids
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Endurance sport to combat hemorroids
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Painful Intercourse as a result of overly tight pelvic floor muscles
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Swimming to combat painful intercourse
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Challenging Bowel Movements
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Correct Toilet Etiquette
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Bladder leakage due to overly active pelvic floor
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Pelvic Floor Relaxation Techniques
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Specific Pelvic Floor Stretches (2:15)
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Vaginal Wands, Rectal and Vaginal Dilators
Track your progress
Nutrition
