Research-Backed 3-in-1 Move that's BETTER than Kegels! 💥
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- Опубліковано 11 жов 2024
- Skip to 2:25 if you want to go straight to the exercise, but if you're into research, watch the intro! I share details about this research-backed "three-in-one" move, which utilizes co-contraction of the hip adductors, abdominals, and pelvic floor to provide a synergistic strengthening exercise that's better (more effective) than Kegel exercises alone.
Article link: pubmed.ncbi.nl...
Article reference: Ojukwu CP, Ojukwu CS, Okemuo AJ, Igwe SE Dr, Ede SS, Ezeigwe AU, Mbah CG. Comparative effects of selected abdominal and lower limb exercises in the recruitment of the pelvic floor muscles: Determining adjuncts to Kegel's exercises. J Bodyw Mov Ther. 2022 Jan;29:180-186. doi: 10.1016/j.jbmt.2021.09.009. Epub 2021 Sep 25. PMID: 35248269.
The optimal number of repetitions and sets can vary from person to person. However, as a general guideline, starting with a moderate number of repetitions and gradually increasing over time can be beneficial. For example, you could begin with 5-10 repetitions of the exercise, 1-2 times/day, 5 times/week. As your pelvic floor muscles become stronger, you can gradually increase the number of repetitions or sets. It's crucial to perform the exercises correctly and focus on engaging the correct muscles. If you're unsure about the proper technique, seeking guidance from a pelvic floor physical therapist can be incredibly helpful. I invite you to check this video to help you determine the right number of reps for you :) bit.ly/howmany...
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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 / YouTransformed LLC / Brianne Grogan from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / YouTransformed LLC / Brianne Grogan's negligence.
Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with 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 personal 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. Thank you for your understanding.
For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: ptl.womensheal.... If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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![3 Things NOT To Do To Cause Prolapse [Or Make It Worse!]](http://i.ytimg.com/vi/HQva50kcS9M/mqdefault.jpg)
Skip to 2:25 if you want to go straight to the exercise, but if you're into research, watch the intro! I share details about this research-backed "three in one" move that utilizes co-contraction of the hip adductors, abdominals, and pelvic floor for super-effective strengthening.
No 3:50
No 8:37
How many reps and sets per day?
no?
@@ayahparrish8721 I'd like to know this too.
Better to teach it with deep breathing! “ breathe in to prepare, breathe out ‘til you’re there! I taught it 80 years ago! At age 99, I have a strong pelvic core. It’s in my book “ Shape Up! As you Sit Stand, Walk!
Amazing!! Thank U for sharing!!
U were only 19 when U were ALREADY AWARE & TEACHING THIS 80 YEARS AGO?!
WoW!!
IMPRESSIVE!!
I'm going to look for your book!!
Thank U for sharing your wisdom❣️
WOW WOW WOW!
I just had the HARDEST laughing fit with a coworker and I didn’t pee! I’m shocked right now and so grateful. I’ve only been doing this here and there when I remember for about 2 weeks now. I can’t even believe it! Thank you so much❤❤❤❤
Thank you for sharing !!! ~ Vibrant Support
My bladder condition was very weak, so weak that I have multiple leakage accidents each day. Without any expectation, I followed your explanation carefully and focused on the steps that I can do. I am thrilled to report that I have not have any leakage accidents ever since I discovered your video. Thank you very much, Dr. Bri! Sending you love from New Zealand.
Yayyy !!! So glad to hear that !!!!! Thank you for sharing your success story !!
@@vibrantpelvichealth how many days you have done exercises??
Could you share how many reps and sets you did everyday?
@@AC-nk2vx Hello there. At the beginning I only did it randomly maybe once a day when I have the concentration to do so. Now I try to incorporate them while doing my exercise routine. However, I find that concentration do make a difference. Hope this helps.
These are excellent for strengthening.
If one's pelvic muscles are strong enough but tight, then the reverse kegels to relax the muscles would be the key.
❤❤❤❤❤ 10+ years of lower back pain….you name it, I did it….cannot believe this 3-in-1 exercise just instantly relieved my PAIN….Thank You Dr. Bri!!!! 😢
Wonderful!
How many reps did you do of the 5 second hold? Did you do it daily?
Pelvic tilt 4 lyfe
I can’t believe this 🫢
It’s similar to the Egoscue technique with somé moves -can’t wait to see the results i want a strong pelvic floor
That's my lecturer you referenced in the research. I'm so excited that her work is now international and global. Thanks Bri, Physios rock😅❤.
Wonderful !!!! I am thankful for her research!
This exercise has made a massive difference to my life! I have stopped seeing when I sneeze or cough! After 20 years ( after birth of last child)
I am glad to hear that !!
How long did it take you to see results?
@@JB-ro7kqmy question also
@@JB-ro7kqI have 2 kids. I was diagnosed with diastis recti and prolapse so I've been doing a lot of research on good exercises for these things. From all the comments I've been seeing on many different youtube videos, most people say these exercises show results anywhere from 4 to 12 weeks if done everyday. Everyone's different so it may take you more or less time.
@vibrantpelvichealt are this exercises good for pregnant?
Absolute lifesaver!! Ive been told for 30 years to ensure that I NEVER engage ANY OTHER muscles whilst doing kegels. I found that I struggled and got zero results. This definately works. Thank you 🙏
Glad this move is helping !
Me too! I worked hard to isolate and not engage anything except the urethra, and what was the point of THAT?! I feel such a difference with this, and even keels involving all three areas of the pelvic floor.
Science is always evolving as we find out more information. There is not that is known. Never say never.
Yes, me too!
I started seeing a prolapse uterus two months ago. I am 64 and I have lost 20 pounds in three months. I thought it could have been the cause of my prolapse. My primary doctor told me that if it doesn't hurt that was fine. It doesn't hurt but still it is not fine. I started looking online and I found you! So great! I started doing the exercises for prolapsed and I have seen a different in a week. Thank you for being so knowledgeable in this area. Very explicit instructions, I loved it, I shared your videos with my three daughters in case they needed it. God bless you!
Dr. Bri has a dedicated program for prolapse. It’s called Lift. You can try the first week for free She also has a free prolapse guide
www.vibrantpelvichealth.com/resources ~Vibrant Support
hopefully you have been intentionally losing weight!!!
Dr. Bri has been a huge part of my prolapse journey. I don’t know what I’d do without her. Keep it up, you are worth it.
As a fitness instructor back in the late ‘90’s I did one of the first Pilates teacher training courses in the U.K. It was a week long in-depth course which taught to prioritise core connection exactly in this way. We then focus on building all other movements onto this foundational connection, thus it becomes the basis of ALL movement whether during exercise or life. Unfortunately in the last 20+ years Pilates has become so dumbed down that instructors aren’t even teaching this basic connection before going on to do muscular conditioning moves. In my extensive experience working in classes or 1-2-1’s for 20+ years with clients with back issues, around 80-90% of people doing ‘Pilates’ are not connecting their core muscles in this way before doing their exercises.
So if you’re doing Pilates or any other form of exercise, lifting, or twisting do this first! Eventually your body will do it by second nature but in the meantime do your back a favour and engage your brain first! 😊
I am a yoga instructor, and I did a number of 1-2-1 training with a Stott Pilates instructor (also in the late'90s), and this was quite familiar to me. (I've also done some tantric practices and, fwiw, have learned to isolate any anal-sphincter-muscle contraction, separately, from the lift in the more forward, genital area.) Anyway, I just wanted to respond to your comment with a _Wow!_ As in, _I thought this foundational connection _*_was_*_ Pilates...!_ Your description is almost exactly how I describe the Pilates essence to yoga students, i.e., Pilates is learning to maintain a deep core engagement as you progress though various movement exercises. (By contrast, I describe the physical aspect of yoga as learning how to breathe, lengthen, and relax as you progress though various movement exercises.)
I'm sorry to hear that such a significant dumbing down has taken place. It exists in the yoga world, as well, but that's mainly where segments of yoga instructors have completely lost the meditative and spiritual underpinnings of the practice. I think it's fine to teach the on-ramp, but believe it is also extremely helpful to have some idea of the highway it leads to.
@@jimreadey4837 .
Yes. I remember fitness in the 80's. I was a trainer and instrtor. The exercises were body thorough. I remember using the word "core" as a concept in this context before I heard anyone else use it.
This is all so brilliant and true 👆
Absolutely agree
👆😃👍
Are you working with your stomach when you do the first exercise
Your explanations are so clear. Your voice is so pleasant clear …you’re so encouraging.
Thank you so much!
THANK YOU!!! It was so good to NOT try to isolate just the pelvic floor. This combination works amazing and feels right for me. Thanks again!
Glad you enjoyed this exercise !
I am a uro nurse and I thank you so much for this!! We definitely need to spread this knowledge to everyone. I have mild diastasis recti and looking for exercises to help heal the separation and pelvic floor muscles. Thank you again for spreading awareness!
You are so welcome!
@@vibrantpelvichealth is unnatural compression of penis (whole) curable caused due to firm hand grip during masturbation
Please reply
@@vibrantpelvichealth @Dr. Bri's Vibrant Pelvic Health is unnatural compression of penis (whole) curable caused due to firm hand grip during masturbation
Please reply
@@vibrantpelvichealth is unnatural compression of penis (whole) curable caused due to firm hand grip during masturbation
Please reply
I agree and like. I am a P. T. A. with 40+ years of experience. Along the way, as a 67 yo mom, musician and therapist I had discovered this move to be of more value than isolated exercise. Thank you for introducing something functional. I am hopeful that your other video instructions apply function, that clients may grasp the relevance. I like that you encourage clients to trust themselves, listen to their body. Then they follow with compliance as they see results!! It is all about facilitating embodied learning. Yay. Again, thank you.
Thank you for sharing your thoughts !! There’s always more to learn and I always strive to share what I learn with my community!
@@vibrantpelvichealthyour skill, positive talk and sharing are much appreciated. I am sharing links to your videos with friends and family.
Thanks Dr Bri . my pelvic muscles are improving day by day.for now three months.much love Dr
Most welcome!
Thank you for takkng the time to reply to all comments including mine.🥰
Wow I tried this with you and i can feel the difference versus how I did it before, and gas was released immediately after 1 try done correctly on my back. Thank you Dr!🥰
I am glad you are feeling the difference !!
Thank you so much! And thank you also to the one who commented there's a link between the pelvic floor and our feet! I started having urge to pee and almost not making it to the bathroom about 6 months ago. Never before was this an issue - I had my kids 19 and 17 years ago. Now I can barely get in the door to work, I just cannot hold it back like before - and my nightmare is that morning when the toilet is occupied... I recently developed pain in both knees, on top of having had plantar fascitis almost cronically for 15 years. I tried the exercises out, and it went ok so I will have to keep going and hopefully something will start to change.
You're very welcome! I'm glad you found the information helpful. It's amazing how interconnected our bodies are, and working on different aspects like the pelvic floor and even addressing foot-related issues can have a positive impact on your overall well-being. Keep up with the exercises, and with time and consistency, you may see improvements. Remember to consult with a healthcare professional if you have any concerns or questions along the way. Wishing you all the best in your journey to better pelvic health! 😊💪
Oh wow! Never was taught to do a kegal this way! All the kegals ive been doing hasn't compared to this way of doing them. This is the most effective way to do them. Will be doing these from now on. I could immediately feel the difference! Thank you Dr. Bri.🎉🎉🎉
Glad you love this 3-in-1 move! ~ Vibrant Support
Dr Bri’s I just joined your pelvic exercises. It has been a blessing to me. I had two prolapse surgeries. I’m glad I found you.
The one on one Physical therapist didn’t help me. You are doing a great job with your knowledge, medical skills Thad you sued to help other peoples with having prolapses issues.
Thanks again
I am glad my content is helpful !!
I'm so grateful I found this. Just dis my first session with you. I just entered menopause, and when I sneeze or cough hard, I tinkle a little. These exercises will definitely help me as I enter this new chapter in my life ❤
This is the BEST video ever!! After about 5 days into the exercise, my incontinence is gone! I don’t even have to go to the bathroom 3X a night! Dr. Bri, I am forever grateful for your video! Thank you so much!! ❤❤❤
That's amazing!!! I love to hear it!
OMG what a feeling. I can see how well this is going to work after attempting each individually and combining.
This is a wonderful 3 in 1 move !
This is great, thank you! I had an ileostomy+sub-total colectomy many years ago and I am (carefully!) using exercises like this to keep myself strong :) Your video is really helpful in that it brings the low ab + kegel stuff together which I wasn't sure about and now I add in the legs adductor too, which I hadn't thought of. Thank you so much for teaching us this!
Also many many thanks to Ojukwu et al. 2022 for their great work :)
Glad it was helpful!
I have been doing kegals for a long time even have a kegal attachment for my tens machine....did this yesterday and can see a difference!!!!!! putting all 3 exercises together REALLY makes a difference!!!!!
Yes !! Glad to hear you are seeing a difference !!
Thanks for these exercises..my mother recently had a uterus prolapse and it was a wake up call for me.
You might find this free guide helpful bit.ly/prolapseguide
I was doing this back in 2009 after the birth of my first child, it was offered for free in the hospital and consisted of weekly sessions together with many other women and a physiotherapist shouting the instructions in French, then I moved away and forgot about it and could not remember the exercise until now I see it again. Thank you!
You are so welcome! We are glad to hear you received guidance on postpartum recovery. ~ ibrant Support
I see that this is already 6 month old, but things like this never “out date”.
The reason I was looking for specific pelvic floor strengthening is because I was learning how much weak pelvic floor muscle affects feet , who knew ?, and I have such sore feet!!but I thought I’d give it a try and being in my 60s what
Better things to do than strengthen my core and pelvic floor !
really? how does it affect the feet? i nvr heard of that? by the way, how many reps do you do of this combo? i didnt see it mentioned in the vid.
Yes, the pelvic floor and feet are connected. You can check my feet workouts on my channel !
This is exactly what my Classical Pilates instructor teaches me when I'm cleared after birth. Glad to see a second opinion also advocating the same!
Wonderful to hear !
Learning to trust yourself and the signals of your body! Thank you I really do need to learn this! ❤
You're so welcome! Learning to listen to your body (and the signals) is so important. Keep going! You've got this!
YT sometimes suggests videos worth the hassle of having to go through all the 'crap' YT suggests. Glad discovered you and thank you for this video Dr.
You are welcome!
About reps and sets! The optimal number of repetitions and sets can vary from person to person. However, as a general guideline, starting with a moderate number of repetitions and gradually increasing over time can be beneficial. For example, you could begin with 5-10 repetitions of the exercise, 1-2 times/day, 5 times/week. As your pelvic floor muscles become stronger, you can gradually increase the number of repetitions or sets. It's crucial to perform the exercises correctly and focus on engaging the correct muscles. If you're unsure about the proper technique, seeking guidance from a pelvic floor physical therapist can be incredibly helpful. I invite you to check this video to help you determine the right number of reps for you :) bit.ly/howmanyreps
I'm a 64 yr old female and have a cystocele and rectocele in moderate stage. Is this safe for me to do? Dr. Bri I just love your positive attitude and love your videos.💕 Thanks for helping me remember that any progress is a step in the right direction. 🤗
Hi Carma, yes! This exercise should be safe, but I encourage you to do it very gently. It's so easy to over-squeeze/overdo, and that can be irritating for people with moderate (or more advanced) prolapse. So do the exercise gently, and stick with the lying down position or hands-and-knees positions for now (not the standing up position I show at the end). ALSO, please know that living a pelvic floor-safe lifestyle is *far more important* than any single exercise you might do! Learn more about living a lifted lifestyle via my Lift program: bit.ly/liftforfree
Ohmygosh I really feel a difference. Thank you so much for this!
You're so welcome! Glad it’s working for you!
Dr Bri, you are a super hero walking among us.
Aww ! Thank you for your kind words!
Loving all of your help . Thank you so much.
Thank you so much for explaining this so well. My PT showed me these exercises but mever explained what they are and how are they different from a kegel. This just makes sense which makes me understand how to do it in different circumstances.
You're welcome! I'm glad the explanation was helpful. Understanding the nuances of pelvic floor exercises can indeed make a significant difference in their effectiveness.
Good morning Dr Bri, firstly after reading some very rude comments I would like to add, your videos are perfect! The exercises you teach are superb and together with your educational/lifestyle teaching/explanations, this is what really helps women/men all over the world. Thank you for sharing your expertise and knowledge in each video, the information you share is as important as the exercises, I know I am extremely grateful and so are many others. 😊 Secondly I would like to ask if this 3 in 1 exercise can be done on a yoga block in "hips up" position? Would this position be as beneficial? Thank you :)
Yes, you can add a yoga block :)
What rude comments !?! Unless she has deleted them?! I know not too important but I like diversity and would care to see what the other side of the coin looks like too.... But I just don't see any "rude" comments
@@phebsterk7269I think she may be referring to off-color remarks, not comments representing the other side of the coin- not the kind of diversity you’d like to hear.
So glad I found your channel! Since my 60s, I’ve developed a leakage problem. Will be doing theses daily.😃
Welcome aboard!
Great video! It’s the exact way I teach it in my Pilates classes. Super effective.
That sounds wonderful! Your students are lucky to have you :)
When I tried to do plank exercise, I noticed that my inner thigh muscles and my pelvic muscles and my abdomen were all engaged. Even though at the beginning I could hold the position for only few sec., I noticed that it helps. Give it a try. It is also beneficial to do stretching of pelvic floor. I definitely will also try this one from the video too.
Thank you for sharing what works with you ~ Leila from Vibrant Support
I’m excited to try this. I’ve got hypermobility issues and mild scoliosis, both of which have connections with pelvic floor issues. I’ve had pelvic floor therapy a few times over the past decade, and I think it’s time for it again as I am working on my personal Pilates practice and teacher training program. While I have made a lot of progress with my teacher, I feel like my pelvic floor issues are holding me back from advancing further and getting a stronger connection with my core, and contributing to my pelvic pain even though my abdominal muscles are active.
I hope this movement routine suits you. There is so much that can be done to overcome pelvic pain. Our Overcome program can help. Check this free guide on pelvic pain bit.ly/femalepainguide. ~ Leila from Vibrant Support
Thank you for this video! I appreciate the three different positions, as I found tabletop most gentle for me, then on my back, then the wall sit. I can do the move that matches the intensity I need. I appreciate it!
It's wonderful to hear that you are listening to your body to determine the right intensity you need :)
@@vibrantpelvichealth Do you think it can also be done sitting in an office chair?
Thank you for this and for new videos all the time 🙏🏿. After an anxious morning, I feel hopeful again.
Sending you hope and a hug this morrning! Be sure to RELEASE just as much as you strengthen. The balance is so important.
This is best! Very informative! Thank you so very, very much!
I look forward to doing this in 3 weeks when I am cleared to do core exercises after my hysterectomy. I am now a new subscriber! Thank you!
Welcome aboard! Wishing you a smooth recovery ! ~Vibrant Support
I had my first child 12 years ago and haven’t been the same ever since. I’m 30 this year and have to wear something everyday for leakage and it is so embarrassing. I’ve tried the weighted balls and all that, but nothing has made a difference. I’m going to try to do this everyday and hopefully it will help. Thank you for the detailed video. Just doing kegels doesn’t work for me and I always feel like I’m not doing it right.
Kegels are not for everyone, and they can exacerbate pelvic floor issues if done incorrectly. I recommend seeing a pelvic floor PT for individualized guidance ~ Leila from Vibrant Support
Hello, after this period, is your condition has improved after doing these exercise’s every day?
So good to revisit these. Thanks Dr Bri
Glad you like them!
Great research. Very well explained and conveyed. Thanks.
This was rather tricky to do correctly-kept holding my breath when all 3 moves were activated so I’ll be working on this and add to my morning routine❤
Don't hesitate to watch the video and pause as needed. Practice makes perfect :)
My apologies but did I miss the number of reps and sets? Thank you
This is amazingly described for activation. Thank you. I will definitely share with patients &.Clients I see.
Thank you for sharing!
For women who are perimenopausal or menopausal who are looking for relief from urine leakage consider connecting with a functional medicine practitioner for herbal supports along with these exercises. You may be experiencing estrogen fluctuations that’s effecting your pelvic floor ❤
This is great and I have been following along, but I've watched this video 3 times over the past few weeks and just found the spot she shows the full exercise. This is where she shows the move 9:10 If you are practicing, go watch this first and THEN rewatch the whole video, replaying parts that are confusing until you get the cues right.
It's good to have a picture in mind of what it should look like while you practice. The whole purpose is obviously the internal muscles moving that you can not see. This might help somebody who was confused like me.
Thank you for taking the time to share your feedback and write this helpful comment!
@@vibrantpelvichealth No problem I love your content. It's hard to teach/learn these things over a UA-cam video, and you are the best educator/instructor on UA-cam I have ever come across for pelvic health! Thank YOU for taking the time to make these videos.
@@yogawithsamantharose Thank you for watching !
Thank you so much! That is all I can say right now… just super grateful.
Wooaahhh I tried it and that was the most bizarre feeling! Not in a bad way lol! But it felt so good and I for sure know how to engage all muscles now! Thank you!
You are soooo welcome !
Thank you so much 😊 all pelvic floor exercise and well explanations. I am on postpartum, really helpful for me. ❤
You are so welcome ❤️❤️❤️
Very nicely explained, esp. with the analogy. Thanks dr.
Glad it was helpful!
❤❤❤❤ I do this everyday for 10 mins 👏🏿👏🏿👏🏿👏🏿👏🏿
I have missed you, soo much... for all that you do, thank you Dr. Bri!
Awww !! That’s so kind of you ❤️ I’m thankful for your support ❤️
Great demonstration. Very thorough.
Glad you enjoyed it!
Nice coordination of muscle movements that really helps a lot.
Yes it does!
I'm in the UK so I've only just come across this practice. it looks brilliant I've saved this for tomorrow. thank you 😊
Great! I'm glad you saved it, and I hope you'll enjoy the exercise!
I hope this works for me. I’m 26 and my boyfriend of 4 years has told me the entrance of my “down there” feels expanded these days. I used to do intense and consistent strength training back then but it’s been out of the gym for over a year now and my lifestyle has become quite sedentary. Hopefully doing this and getting back into the gym will help me.
It's great you're taking steps to improve your pelvic health. Remember, changes are normal and pelvic floor exercises can help. Focus on overall wellness, not just appearance. Open communication with your partner is important too. Stay positive! ~ Vibrant Support
I believe, that I will have amazing results. Thank you. Wonderful presentation 💖
Best of luck!
Thank you so so much ❤ you are awesome, I really mean it ❤ Your videos are so much helpful ♥️ and educative ♥️💐💐💐
Glad you like them!
I have been trying to do these excercises for about 40 years and I feel nothing except abs contracting. Now my bladder is not as strong as it once was. I wish I could find a method or tool that would help me do kegels properly. I appreciate your video just the same
I recommend seeing a pelvic floor PT for individualized guidance. In the meantime, you can check my Kegel Camp. It's free on UA-cam.
Thanks Dr Bris so much for your sharing ❤️ ❤❤this video.
Thanks for watching!
Im excited to do it after my kegel camp dr bri.thank you so much💗
You're so welcome! I am excited for you!! Let me know how it goes!
Thank you mam it was 👍🏻 great ❤
I like this. I'll keep doing it to see the results. Thanks!
You are welcome !
Extremely helpful, thanks! And I love the evidence-based stance, keep it up!
Would you recommend continuing breathing while doing the 5 sec hold? For me, it's easier to do it after breathing out fully but I guess both ways (also doing it while breathing normally) could have some advantages.
You can experiment with both options. Typically it’s best to avoid holding your breath. ~ Leila from Vibrant Support
Thank you Dr. Bri for all you do , I need a lot of help ,and I will try some of theses 🤗 ms. Betty
Best of luck!
How many times would you recommend doing this a day. I had a hysterectomy 6 months ago and I have 1 ovary left everything else was removed. I just had surgery 3 weeks ago because I had a large cyst on my ovary. I have endometriosis and my surgeon recommended doing pelvic floor therapy to help the cramping I'm feeling. Thanks for the help I love your videos. They are a great resource especially for people that can't afford physical therapy.
For you, having just been through a recent surgery, I encourage you to be careful and NOT overdo this exercise. Consider following along with the video (where I show the move in different positions) just once/day, or choose one position that you like and do 3-5 reps just once/day (twice/day max). Again, you want to be progress VERY GRADUALLY if you had surgery only 3 weeks ago. And if you're having cramping, I'd encourage you to focus more on deep breathing and pelvic tension release, which can be found in this playlist: ua-cam.com/play/PLDputRBPsHFQJ6PhSXjW54Oi-QoNCqsGL.html Talk to your surgeon if you have any additional questions!
@@vibrantpelvichealth Thank you so much I'll definitely try the video. The cramping is definitely discouraging but I'm hoping as time goes on these exercises will help ease the lower stomach and back cramping.
@@christinadonaldson1475 best wishes, and remember to check out the tension release videos I linked as well ;)
Hi Christina ! I saw that you have endometriosis. That totally sucks, I know from personal experience. I hope you don't mind me putting my 2 cents. Have you ever looked for a specialist that does excision surgery ? It is the gold standard for removing endo. I suffered from it since I was 12 yrs. old and wasn't diagnosed until I was 37yrs. Had the surgery at 41 yrs with a gynecologist that specialized in excision. If you have any questions I would happy to answer.
@@mothernature2415 I had a cancer specialist do my hysterectomy and endometriosis removal. It has been very frustrating because I've been on medicine and had multiple surgeries since I was 15 when I was originally diagnosed with endometriosis. They left one over in because they didn't want me to go into surgical menopause because they said it can cause a lot of health issues. The medicine I had to be put on because my endometriosis came back has some not great side effects plus I've already had 15 lb of weight gain. Had about eight surgeries for my endometriosis plus my hysterectomy and this new surgery. Regular gynecologists won't operate on me because of the amount of scar tissue and endometrial tissue I've had and they've had to deal with. They said that the cancer specialist would be the best because they know how to remove that type of tissue. I appreciate your help and I'm always looking for information or other people that are dealing with the same issues because it can be a very frustrating situation. I'm not familiar with the type of doctor or procedure you're speaking of. So any additional information would definitely be helpful. Thank you so much and I hope your endometriosis is okay too
Thanks for doing this!
❤Oh boy - just tried this one, this is good! Thank you!
Wonderful!
Such a great explanation, thank you so much for sharing!
Thank you for your kind words !
Great video! I love what you're projecting & thank you for sharing.
Thanks for watching!
Great info and demonstration! Thank you 😊 💓
I am glad you liked the video ! Hope you tried the move ❤️
Hey Dr Bri - thank you for this content very useful for prevention. So do we start with hold for 5 seconds x 5 reps x 3 daily and then progress to 10 seconds hold x 10 reps x 3 daily. I will be able to progress pretty quickly so do you suggest a few days on 5 then go to 10? Thank you, Ally Keep up the great content!
Yes, you can choose your own pace :)
Gosh- I just did this- feel it all over. Thanks!!!!!
Fantastic! Glad you liked it!
I am so happy to see new studies results shared, however I wish I could here something about the number of exercises recommended per session, and sessions recommended per day, or week. Could you please say something about that ? Thank you so much !
You can hold each position for a couple of breaths, and you can do the moves as many times as you want. Make sure to fully release your pelvic floor and core muscles once you are done :) ~ Vibrant Support
Excellent video!!!!! Love this much better that just Kegels. This makes so much sense!!!!
So glad you loved this move!
Beautifully done , So beautiful.Thnaks.
Many thanks!
An amazing combination thank you 🙏
Glad you like it!
Love it!! Just did it it felt great. I would also do it on my side if I was pregnant
I'm so glad you tried it! And YES, good call to do it side-lying if pregnant. There are so many variations a person can try. Just always remember to RELAX between reps and sets!
Suffer from lower back pain and surgery 4 yrs ago and I suffer from weak lower muscles so will be doing this saved for later
You might want to consider this video ua-cam.com/video/5A79YNlnlcc/v-deo.html
Great helpful presentation!!!
Thanks so much!
My pleasure :)
Thanks so much!❤
You're welcome 😊
I think you are amazing! Just love your style of teaching!
Awww, thank you !
2:27 is where she gets into it
Thank you very much. Great exercises.
Perimenopause brought me here. Lots of new pelvic floor issues. I did it tonight and will make it part of my daily routine. Hopefully it strengthens the region.
Thank you for doing this move with me !
This is amazing, I find it easy to do this. Thanks!
Glad it helped!
For healthy and fit 60 year old women : How often to do this exercise ? How many reps ? Once a day ? (With kegel the recommendation is 3 times a day,I would prefer once).And when/how will I be able to feel that it's working and improving my health.? Thank you.
That’s a good question. You can do this exercise as many times as you want. Please make sure to fully relax your pelvic floor and core muscles after doing it to avoid tension buildup. This playlist has great workouts for tension release bit.ly/femtension
@@vibrantpelvichealth ,Thank you,I will check it out.
We appreciate your questions and will do our best to respond to general (non-medical) questions! However, we can't catch every comment and so if you need additional support, please explore our free pelvic health guides at bit.ly/vibrantguides ...Shine on! -Dr. Bri and team Vibrant
Dr Brianne is gorgeous all doctors should look like her. ❤
Thank you so much Dr. Bri!!!! It is so important that we build a really rock solid foundation first. When we di it makes everything else easier and when things are easier we are much happier and healthier! 😊😇🥰🙏🏾
Absolutely!!
Great video! Thank you!
Thank you! Great info.
Thank you!
Thank you so much.