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Standing Workout-Stretches for Butt Clenchers and Tailbone Pain/Tension

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  • Опубліковано 9 лип 2024
  • 🪑 You'll need a sturdy chair for this standing workout/stretching routine! It's for anyone with tailbone area pain or tension, pelvic hypertonicity, posterior pelvic floor tightness, anal tension, and chronic "butt clenchers" or "butt tuckers."
    This workout is **pelvic floor aware**, meaning that specific cues are given for breathing and technique. This keeps the workout "pelvic floor friendly" for people with all sorts of pelvic floor issues, including prolapse. That being said, I can't guarantee that it will be appropriate for your needs. EVERYONE IS DIFFERENT and will tolerate exercises differently. Listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs.
    This video's exercises and/or information are for general educational purposes only. Proceed at your own risk. For specific medical questions about your individual needs, consult with a healthcare provider in your area!
    Does your pelvic floor need help? Find out! www.vibrantpelvichealth.com/quiz
    WORK WITH ME:
    💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial: bit.ly/OPPWforfree
    💖Do you have pelvic organ prolapse? Get the first week of Lift for free: bit.ly/liftforfree
    ADDITIONAL RESOURCES:
    💖I love my extra-large yoga mat! Check it out at bit.ly/femtribemat and get 10% off using code FEMTRIBE10 (I have PREMIUM EXTRA LARGE EXERCISE MAT 8' X 4' X 1/4")
    💖My Websites: www.vibrantpelvichealth.com/ and www.briannegrogan.com/
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    ✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON UA-cam 🔔 Click on the bell and never miss a new video!
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    MEDICAL DISCLAIMER:
    Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
    All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. Stop if you experience faintness, dizziness, pain, or shortness of breath.
    By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT’s negligence.
    Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have health questions, consult a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.
    General questions are welcome, but please do not contact us with details of your situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment, or medical services of any kind. Thanks for understanding.
    To find a Pelvic Physical Therapist for assessment and treatment, check this link if you live in the United States of America: www.aptapelvichealth.org/ptlo... If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
    ❤ ❤ ❤
    Additional links and resources:
    ❤ Don't miss my playlists! bit.ly/FemPlaylists
    ❤ Facebook page: / vibrantpelvichealth
    ❤ Pinterest: / vibrantpelvichealth
    ❤ Insta: @vibrantpelvichealth
    ❤ My book, Lady Bits: amzn.to/3Bo588U
    ❤ ❤ ❤
    For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
    #pelvichealth #core #pelvicfloor

КОМЕНТАРІ • 56

  • @vibrantpelvichealth
    @vibrantpelvichealth  27 днів тому +4

    This video is for ALL viewers, regardless of gender. Listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs! For my female viewers, to try one of my full-length step-by-step online programs for prolapse or pelvic pain, go here for free trials (after you've seen a pelvic floor physio in your area): www.vibrantpelvichealth.com/free-trials

  • @jencollier8306
    @jencollier8306 27 днів тому +7

    This is genius. Hi my name is Jennifer, I am a butt clencher.❤️

    • @vibrantpelvichealth
      @vibrantpelvichealth  27 днів тому +1

      😂Welcome to the club, Jennifer! I'm a clencher too! Enjoy these moves, I hope they help 💖

  • @wickeymusic190
    @wickeymusic190 27 днів тому +4

    I almost skipped over this video, but Wow! I didn’t consider myself a butt clencher until I began doing this video! Thanks for a great and much needed video!

    • @vibrantpelvichealth
      @vibrantpelvichealth  27 днів тому +1

      You're so welcome, thanks for watching! Glad it was helpful!

  • @barbbrazes869
    @barbbrazes869 26 днів тому

    Much gratitude! Just what I needed!❤

  • @linda.ll.7744
    @linda.ll.7744 27 днів тому +1

    💖 Absolutely LOVE this! Thank you. Glad for these! 💖

  • @ironworksmultisport
    @ironworksmultisport 25 днів тому

    Thank you Dr. Bri, you are the best!! ❤

  • @dt2phillips
    @dt2phillips 27 днів тому

    Awesome exercises! Thanks!

  • @MrMazda1955
    @MrMazda1955 27 днів тому +2

    Thanks a lot, you are the best !💝🌹

  • @aetherea8955
    @aetherea8955 26 днів тому

    Another great one❤

  • @natalieanderson8969
    @natalieanderson8969 26 днів тому

    Great workout today Thank you see you soon 😊❤this will help me a lot

  • @DebraLynn-cr8ch
    @DebraLynn-cr8ch 13 днів тому

    This is powerful, wow! This really helps counteract sitting at a desk for hours. Highly recommended. I will need to work up to doing all the moves in their entirety.

  • @Syl-Vee
    @Syl-Vee 27 днів тому +1

    This is a wonderful set of exercises! Thank you so much!!

    • @tehilovely
      @tehilovely 24 дні тому +1

      😊❤❤❤❤❤❤😊

  • @eirinstevenson7738
    @eirinstevenson7738 13 днів тому

    This👏🏾👏🏾👏🏾!

  • @KM-yw2yb
    @KM-yw2yb 23 дні тому

    This is helpful. Thank you.

  • @alfonsocaballero7835
    @alfonsocaballero7835 27 днів тому

    Dear Dr. Bri. Thanks so much for sharing this valuable information with me!!
    Best Regards.

  • @udayvenkat6424
    @udayvenkat6424 20 днів тому

    I would like see more beach ball videos please

  • @rebeccaf0
    @rebeccaf0 27 днів тому

    Thanks!

    • @vibrantpelvichealth
      @vibrantpelvichealth  27 днів тому

      Thank you so much for your support!!!

    • @rebeccaf0
      @rebeccaf0 27 днів тому

      @@vibrantpelvichealth No, Thank YOU!! Wish I could give more!

  • @AVisionInFur
    @AVisionInFur 27 днів тому +1

    Wow, could I feel the stretching around my hip joints when doing the toes-in position squatting; it felt glorious-thank you! As I write this, I realize I have something to work on because going toe-in is hard for me-like I feel like I’m doing it, but my feet are actually just straight. 😅

    • @vibrantpelvichealth
      @vibrantpelvichealth  26 днів тому +2

      Isn't that fascinating? Awareness is the first step! Keep up the great work...

  • @rileighjohnson420
    @rileighjohnson420 23 дні тому

    I am a chronic butt clencher!!! Thank you Dr Bri! This is perfect for when I’m at work, but I’m going to do this everyday.

    • @vibrantpelvichealth
      @vibrantpelvichealth  16 днів тому

      You're welcome!!! Chronic butt clenching is so common. But these stretches (and awareness) will help!

  • @m.j.maccardini3292
    @m.j.maccardini3292 15 днів тому

    Thanks so much for this video. It's great! I have lots of tail bone and pelvic floor tension, so I really need this. I walk 4-5 miles per day, and I'm sure I'm clenching my butt along the way. Any tips for unclenching while walking?

    • @vibrantpelvichealth
      @vibrantpelvichealth  14 днів тому

      I encourage you to make sure your posture/alignment is good while walking, that your ribcage is neutral (not thrusting/flaring) and that your pelvis is neutral (not tucked under). Also be sure you're breathing!

  • @ElleM248
    @ElleM248 23 дні тому

    I would love a video dedicated to breathe work. There's so much information out there! Eg I find it hard to relax my pelvic floor without breathing into my belly which some say we should never do.

    • @vibrantpelvichealth
      @vibrantpelvichealth  16 днів тому +1

      How to breathe video: ua-cam.com/video/O9QHcDMG6E8/v-deo.html

    • @ElleM248
      @ElleM248 15 днів тому

      @@vibrantpelvichealth 🥰🙌🙌

    • @ElleM248
      @ElleM248 14 днів тому

      Should we be trying to train ourselves to 360 breathe all the time or is it more of an exercise to do?

    • @vibrantpelvichealth
      @vibrantpelvichealth  14 днів тому +1

      @@ElleM248 it's a healthy way to breathe all the time; however, for the purposes of this video, it's used as an exercise to help you activate the deep core muscles (which can be felt when you exhale).

  • @naturegirl4074
    @naturegirl4074 26 днів тому

    Omg my tailbone has been hurting so bad and I’m such a clenched. Adding this to my regular workout playlist . I’m about to go to sleep but can’t wait to do this tmrw
    Unleash the peach 😅

    • @vibrantpelvichealth
      @vibrantpelvichealth  26 днів тому +1

      yes!!! Unleash the peach!!!

    • @naturegirl4074
      @naturegirl4074 26 днів тому

      @@vibrantpelvichealth You always seem to release like the perfect thing for me, or I ran across the perfect video :-) thank you again so much

  • @naturelover1284
    @naturelover1284 27 днів тому +2

    So is it wrong to force urine out are we doing something wrong or it's just that that shouldn't be the only set of muscles we should concentrate on back and forth and short and long

    • @vibrantpelvichealth
      @vibrantpelvichealth  27 днів тому +1

      You definitely do NOT want to push to pee (i.e. force urine out). If you're having to do so regularly, you might need to 1) see a pelvic floor PT in your area, 2) work on pelvic floor release (I have a ton of videos on this as you know), 3) watch my "guided meditation for elimination" ...This video is OLD, but it's still got some great toilet tips: ua-cam.com/video/jC8hBwOMpRg/v-deo.html

    • @lukew3940
      @lukew3940 26 днів тому

      @@vibrantpelvichealthhi Dr bri, would you recommend a lis surgery for anal spasm

  • @Bepractical1991
    @Bepractical1991 27 днів тому

    Mam how to recover long axis uterus plz tell me because of this i have constipation

    • @vibrantpelvichealth
      @vibrantpelvichealth  27 днів тому +1

      I can't help you with that specific question. Still, I can tell you that the stretches in this routine may help with the results of your uterine condition and your constipation -- which could (very likely) be posterior pelvic floor tightness and anal tension.

  • @yappyfinkle9796
    @yappyfinkle9796 6 днів тому

    Felt pain in the back of my legs

    • @vibrantpelvichealth
      @vibrantpelvichealth  2 дні тому

      If you're experiencing pain, listen to your body and consider modifying the exercises or consulting with a healthcare provider to ensure you're performing them safely for your individual needs. ~ Vibrant Support

  • @DevGio
    @DevGio 26 днів тому +1

    My name is Gio. I suffer from chronic coccyx pain. Without medicine it puts me in the bed grunting in pain. Not fun!

    • @vibrantpelvichealth
      @vibrantpelvichealth  26 днів тому +1

      I'm sorry you're in pain! I hope the stretches/exercises in this video will help you. You may also like my pelvic floor meditations: ua-cam.com/play/PLDputRBPsHFSpz2aXjH5Pd_QCMAFxsaYL.html (Try the "meditation for hypertonic pelvic floor")

    • @pearlkally8325
      @pearlkally8325 24 дні тому

      @DevGio. Wonder what medication are you using? I have the same problem but no painkillers has helped. Please share the name of medication and I will ask my doctor. Thank you from Canada

    • @DevGio
      @DevGio 24 дні тому

      @@pearlkally8325 🤙🏼 Sorry to hear that. Now., I’m not licensed to give any information I’m just telling you what helps me and others I’ve talked to.
      What you need is Klonpin to calm you down and stop the involuntary pelvic floor clenching AND you need gabapentin 600mg. 300mg is just not enough to relieve the pain associated with the muscle tension around the nerves down there. Give this a shot friend 🤙🏼

    • @DevGio
      @DevGio 24 дні тому

      @@pearlkally8325 Give yourself a day on the medicine and let me know how you feel friend 🤙🏼

    • @pearlkally8325
      @pearlkally8325 24 дні тому

      @@DevGioyes, what is the name of medicine that are you used that works for you? I am hoping you would share the name so I can ask my doctor. Thank you

  • @Marshallcats1961
    @Marshallcats1961 17 днів тому

    Random question...have you ever driven barefoot??