5 Minute Pelvic Floor Release - Relax Pelvic Tension FAST!
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- Опубліковано 9 лис 2021
- One of the best ways to relax pelvic tension is to gently activate the muscles you're trying to relax FIRST, and then let go. This routine shows you a few gentle activation moves for your hips and pelvic floor, and then simple release stretches to help you loosen tight pelvic floor muscles. Let breath and movement be your medicine.
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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 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.womenshealthapta.org/. If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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Fitting MORE MOVEMENT into your day not only increases energy, improves your mood, boosts strength, and tones your body, it has also been shown to prevent chronic illnesses such as heart disease and type 2 diabetes (to name just two common conditions). Movement breaks will help you fit MORE FITNESS into your day. Do a little bit a lot, and see how good you can feel!
For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
#pelvichealth #core #pelvicfloor
Let breath and movement be your medicine! Enjoy this quick stretch break, my friends. ❤️
Thank you for posting these helpful exercises. I would like a version for people who have back fusions or can't twist as much as you do.
You're welcome!! I do have this video here to help people with spinal fusions: ua-cam.com/video/XC3mKSg61xk/v-deo.html
@@vibrantpelvichealth Thank you so much! I appreciate the modifcations and tips throughout the video.
Thank you for this one also
Very much helped me
Thank you so much for this! I have pudendal neuralgia in about to take a 8-hour car ride. This helped me immensely!
This video was an absolute lifesaver! I suffered for 1.5 years & went to urologists who would tell me it was a weak pelvic floor. I knew it wasn't. I went to 2 physical therapist as well - one of which told me I didn't have a weak pelvic floor - no mention of a tight one. The 2nd one mentioned taking medications to make it easier to pee. I looked this up & within a week I noticed a drastic decrease of discomfort... then by 6 weeks, I felt 100% amazing. Each day just got better.
We are glad to hear that this routine has been helpful and that you are feeling better. ~ Vibrant Support
Would you mind sharing your symptoms with me? I’m really struggling to figure out what’s going on. 😞
@Jlsp1990 It started out that when I'd go to the bathroom, it would take a good 60 seconds to start, even if I felt like I was going to pee on myself. I thought it was my "shy bladder" being stubborn. As time went on, I'd get a strong urge to urinate & run to the bathroom but my bladder wouldn't empty. It got to where I'd spend 30 mins trying to empty my bladder - I'd have to stand up, jump/bounce up & down, etc to try to void any extra urine. It was hell. I'd even walk out of the bathroom just to have to turn around to try to go again because the urge was so strong but just not emptying. It sounds like a UTI but the discomfort was completely different! This video really did help a lot - just remember to breathe & be consistent. I'd do it before bed - as it's relaxing.
@@user-xw9yh7nf3j I have the similar kind of problem my bladder neck is tight after doing cystoscopy doctor said it's primary bladder neck obstruction where bladder neck usually contracts and becomes tight which causes constant urges to urinate any specific routine or excercise u followed please help as been suffering a lot
@@vibrantpelvichealth Doctor this excercise does it works for urine retention? And is it for tight bladder neck?
I can’t thank you enough! Doing this exercise daily has cured my Painful Bladder Syndrome.
It was brought on by an attack from a toxic family member.
I agree with some people who say that anger and sadness can cause this condition. It literally developed in the days following this verbal attack.
I'm so glad you're feeling better! Sending you all my best wishes, and healing tools, for continued relief. The power of the mind-body connection is IMMENSE... The emotional can become physical. Thankfully there are lots of tools to help!
@@vibrantpelvichealth Absolutely!
I really feel relief after this exercise.
I was in real discomfort, I followed this video and feel SO much better. Thank you!!
Happy for you !! Don’t hesitate to come back to this routine whenever needed !
Dear Dr Bri, I've being trying all of your exercises on UA-cam they really works for me . I Thank you very much . God bless you !
Wonderful! I am so glad my videos have helped you!!
Thank you so much for this video because it is really helpful only for 5minutes it is help me to relax ❤
Thank you so much, it was like a combination my two pelvic floor therapist. It was such a great release verse on my trauma thank you
I'm so glad it was helpful, Jeff!
This was lovely, thank you.
Thank you thank you! Your videos are so sweet and encouraging that you make me cry! I've been relaxing my stomach and butt for a week and it has made a huge difference in my life
I am so glad you were finally able to relax your butt and stomach !!!
Beautiful. Thank you so much. Just what I needed today….and every day 😊🙏❤️
Glad you enjoyed it!
Thank you again dra Bri
Thank you. I'm so happy I found your channel. 😊 I've been doing your pelvic floor videos almost daily for a couple of weeks.
Thank you for working out with me :)
That feet connected style of bridging is awesome. I felt a much deeper stretch in my glute. Nice job!
Glad you liked it!
This video is so great! Thank you!
You’re the best, thank you.
Your voice is so soothing
Been looking for a good stretch for a long time and finally got it
Yayyy ! Happy to hear that !
Dr. Bri I can't express how much thankful I am to your video. I have been suffering from Non-bacterial Chronic Prostitis (Apparently I never had infection or any inflammation, but just pelvic muscle tensions) for 7 months and I followed this exercise 8 times a day and it completely removed the pain I felt. Thank you for relieving me from the extreme pain and hell I was going through.
So happy to hear you found relief!!
Hey! What symptoms did you have? I also have Chronic Prostatitis and been dealing with it for 7 years!
@@domquest1275 Hi Dom! Some of my symptoms: the bottom of my feet hurt, when I sit for too long it hurts my prostate, I have to constantly go to the bathroom at night to urinate but my bladder is empty, I did ultrasound to find out my bladder has absolutely no problems.
I got this treated in South Korea through various methods. In the end, Dr. Bri's video helped me remove all the last remaining symptoms though.
My doc misdiagnosed me for an infection in my prostate. Two rounds of heavy antibiotics that screwed up my intestines. I have had mild pain near my liver for 15 years because of these. Eventually I went to a urologist who told me it wasn't an infection. My mother has pelvic floor Myalgia and I have been watching videos like this to try and help her just to realize this is what I had 15 years ago. I wish I could sue that quack who nearly killed me with unnecessary drugs.
@@matthewclarke1926 wow that is exactly what happened to me except mine was a urologist that made me go through heavy amount of anti-biorics. Are you ok now??
You’re angel thank you so much. I feel like this is good for tension release
Thank you Dr. Bri! I feel very blessed to have found you. I have been following your videos for a year now and I will continue to. I have been able to experience relief from my hypertonic pelvic floor. I have greatly benefitted from doing your videos and releasing the tension every day. I enjoy that your videos range from 5 minutes to 60 min. No excuses to skip my excercises. I also appreciate your positive energy. Love and light.
Wonderful! I am so glad you are here! Thank you for sharing that these videos help! I love hearing this!
Hello, if you don’t mind me asking what symptoms were you experiencing with hypertonic?
Very very unique and easy exercise
Thanks for your guidance and your advice
Glad you liked it!
You are a miracle worker ❤️
I've been doing this before bed the last few nights and my sleep quality has improved. Also the figure 4 stretch cracks my back and it feels amazing! Thanks for making this. :)
Nice work!
Very helpful! Thank you
phenomenal thank you
Thanks feels way better
This really hit the spot. Thanks!
You're welcome!
Her voice is relaxing rn
Hi Dr Bri. I have been watching your videos and am learning quite a lot as I try to alleviate my Male pelvic floor issues. I lifted a heavy object about five years ago and have been struggling with tight (spasm?) Pelvic floor which has causes indefinite constipation. These muscles are terribly difficult for me to isolate in order to relax. Do you take online patients for consults? Also, what specialty doctor would you reend that I see to help me? Thank you for doing what you do!
Omg you’re the goat
Que padre y relajante rutina Mil Gracias Bris Felicidades Que Dios te siga bendiciendo
Thank you.
Thank u so much dia
Thank you
Thank you so much, I feel so much better
So wonderful to hear !!
I'm late here but this video has been saving me. Bless you for posting these videos ❤
You are so welcome!
I’ve been suffering from a super tight, dysfunctional pelvic floor for about a year and a half now. At one point, I could hardly straighten my back out. The pain and tightness actually spread to my lower back and it was some of the worst pain I ever felt. I found a wonderful physical therapist through my obgyn, but due to insurance issues, I can’t see her again for three more months. This is all I have right now so I’m really hoping it helps! Just did this five min video and I already feel a little better.😅❤
If you need at home support while trying to find another PT, you might want to check Dr. Bri’s free pelvic pain/ tension guide. www.vibrantpelvichealth.com/resources ~Vibrant Support
I’ll be doing this as much as I can, I can really feel the tightness when I’m doing these stretches, I really hope this helps me to feel normal again
I recommend checking our free pelvic tension guide. It has helpful info bit.ly/femalepainguide ~ Leila from Vibrant Support
hi hope ure feeling better! did it help?
@@irachve I am! And it definitely did
@@lyssagames4311 love to hear that!!! how long did it take and what issues did u have beforehand
Loved this release thankyouuuu
You are so welcome !
I do this exercise at least once a month!! It helps me relieve that tightness that I have around my hips, lately my pain today was so baddd and even my lower back started to hurt, Immedietly pain relief after doing the exercises from the video. Might have to do another round later tonight to feel 100%. Sitting down all day doesn’t help at work and this helps!
Glad to hear it is providing relief !
Wow this made me feel so good. Thank you so much 🙏
thank you doc!!!
My pleasure!
This is so helpful. I love this exercise! I am recovering ftom PFD. Thank you!!!
Glad it was helpful!
Thanks so much! This is really helpful for my IC symptoms.
Thanks a lot for this❤
You are so welcome !!
Im here because of an auto immune desease that I’m trying to reverse and also because of a back injury from work,It messed up my pelvic and after seeing a chiropractor,it’s been helpful and it’s getting in alignment but figured to add these exercises
I love the baby pose,it felt nice!!! It was like getting a good stretch haha
So wonderful to hear this routine is working for you !
Great!!!
Ty! 🙏👑👼🏼💖
I was doing the 3rd strech and something starting to pain in my back.. but the pain was kind of unblocking. Now i feel amazing.. helping with my testicular pain
So glad you are feeling better !! You might want to check this playlist for more stretches bit.ly/MalePainPlaylist
Thank you this really helped relax my pelvic floor!!❤️
Yay! Check this playlist if you wanted more tension release videos bit.ly/femtension
@@vibrantpelvichealth Thankyou!!!
Thank youuuu!
You are so welcome !!
Your video is helpful thank you
Glad to hear that :)
This made me so relaxed I wanted to fall asleep on my mat
You deserve it !
Nice useful video,good presentation style and simple excerise, i have subscribed, thnks
Welcome to my channel :)
Many thanks, wonderful your exercises! I have prolapse grade 1; how minutes daily do you recommend to strength my pelvic muscles? I observed these exercises are very good, but I have cervical spondylosis, and how can I do to no solicit too much my neck?
Hi Dr. Bri. Do you recommend this routine for someone dealing with chronic pelvic floor issues including tightness, pain, and hip issues?
Yes, definitely. Also, this playlist might help you: bit.ly/femtension
Thank you Dr Bri, these exercised seem to be helping with my pelvic floor pain and I've had fewer UTI's. I always wonder about engaging the core as well as the pelvic floor, when tightening. Should I do this as well?
You are so welcome ! Your core should be gently engaged. Make sure to follow the prompts and let me know if you have additional questions.
Love it feels great 👍
It does!
Hello! Im from Argentina. Im so glad to meet you. Some friend from the USA showed me this video of 5 minutes pelvic floor release. Im doing some other streches and im having pain while doing them or the other day. So every time I do those streches (called DCT program) I need then something like this video. Do you have another video with more lenght? Like 10 15 20 or 30 minutes release pelvic pain floor? You have a lot of videos. So I think its better to ask you here. Many thanks!!! You are a genious.
Bri i need to do a videocall with you. Can you? Someday?
I would like to have you as my physical therapist. Thank you for these videos. Very helpful.
You are so welcome !! Check this link to see how Dr. Bri can help you in your healing journey www.vibrantpelvichealth.com/pelvic-journey ~ Vibrant Support
I like your teachings. You are nice, kind, respectful and humble. I can feel joy, happiness, good energy from your videos. Not only we need physical health, we also need emotional, mental and spiritual health. We get those good feelings from your teachings.
When i watch somebody on youtube who act and speak with authoritary, condescending voice , i stop watching them right away because they make us feel small and bad. No respect to viewers, nobody will watch.
I am glad you feel good with my teachings! You are always welcome here!
Thank you ma'am thank you thank you
Most welcome 😊
I love love ❤️ your videos
Aw, that makes me so happy! I'm so glad they're helpful for you!
God bless you
Im from philippines thank you to your video it helps me 🥰🥰🥰
Thank you for working out with me!
Nice😊
idk if this is meant for period cramps too but im 17 and just did this and it helped so much
Yes, it can be soothing !! Glad it is helping you.
You are a God..
From Banglaesh it s very fruitful nd nice.thanks
Thank you for watching !!
For urine inconsistent does these excercises are helpful
thank you doctor but i have a question about breathing
will it differe if someone inhale and exhale from the nose than the mouth or ingale from the nose and exhale from the mouth?
my question is what is the best way to breath while doing pelvic floor release exercises?
big love
I suffer from non bacterial prostatitis which is extremely painful. I've been to urologists, had mris done etc and every year or so I get these flare-ups that are so painful nothing helps. Losing faith in my doctor's I am going to give this a try. Thanks!
I am sorry to hear about your challenges. I recommend seeing a pelvic floor PT for individualized guidance. In the meantime, you might want to check this playlist bit.ly/MalePainPlaylist
@@vibrantpelvichealth ok thanks for your help!
I love your exercises. Quick question as I know you struggle with proctaglia fugax, too. Do you think interstitial cystitis/pelvic pain and proctalgia fugax are related. I feel like they might be as I have both...and it seems like a nerve situation down there.
I have fibromyalgia and told it was a nerve disorder very painful
I had “fibro” too. Until I got an iron infusion, did some neuro retraining and got an upper cervical. Don’t let them DX you with something that doesn’t exist.
Videos like these are amazing
@@heatheraustin2095 what do you mean by neuro retraining and upper cervical (a chiropractor?)
I’ve been having an issue with pain and discomfort for about a week. Thought it was everything from prostate cancer to my IBS. After doing this a few times I’ve felt so much relief and the pain is almost gone.
Glad you found some relief !!
oh wow amazing you are
Awwww! Thank you !
Do you have any video/stretch recommendations for someone with interstitial cystitis? Ive been doing your videos while I wait for my first PT appointment.
Check this playlist bit.ly/femtension
Whats your opinion on hypopressives?
Do Pelvis exercises help prolapse get better.?
I’m dealing with tightness in levator ani and it’s giving me some pain/pressure so I’m very happy to have found this! For the past few days I’ve been using my massage gun around levator ani area and lower abdomen (I always catch myself clenching my stomach muscles too) is this safe?
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 pelvic tension/pain. 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. Talk to your local pelvic floor physical therapist for individualized medical advice!
Where did you get your pants? They look so comfy. Thanks for the video. I've been having problems for a year. My doctor suggested pelvic exercises.
These are very old pants ! Pelvic exercises are good for everyone. Feel free to browse through my channel !
After my c section for 1 and 2 month now...i feel this pain...thank this video is helpful.
I am glad this movement routine is helping !
I have hard flaccid and a really tight pelvic floor so i have to relax them and strengthen them and it's super hard to get the balance right without making things worse
Sorry to hear that! This exercise can help. Please talk to your healthcare provider about your specific needs. ~ Vibrant Support
Dear Lord God in Heaven ! Your Beautiful !!
Dr sahiba mery pait key nicly hisy mey bohat shadeed dard hota normal ruteen mey bee plz help me plz i requst you plz
I am so desperate...i went to the dr that did hysterectomy to me and told her about my prolapse, i explained the feeling, my problems and pain and she told me to lie down. She touched me inside and said there is nothing. I explained my life is nightmare and she didnt listen just gave me antibiotics. I feel like a fool. And dissappinted. Has anybody experienced this?
Yes, sometimes doctors, even women ones do not get it! It is tough, keep going.
I'm so sorry! I've learned that I have to advocate for myself as a patient and don't settle with a doctor until you feel 100% confident. I'm currently switching to a new OBGYN recommended by my pelvic floor specialist in hopes that she will be a better fit. Also I 100% recommend finding a good pelvic floor specialist to work with if you are having issues. Mine made me feel listened to. I don't have kids yet and thought it was only something for women after they have kids
@@jourdanconaway718 it can be stress related bro, and your tensing up big time, it’s a vicious cycle
I went through this too, you're not alone. Keep at it with the easiest pelvic floor exercises for you and do some kegels while standing. That's what helped me after several months of pelvic floor exercises and it was the only thing that gave me relief. I hope you'll get better.
Petra -have you seen a physical therapist? There are pelvic floor therapist that would guide you through needed therapy sessions. You should be able to find a therapist where you live
I’m wondering if you have anything specific for vulvodynia and vulva pain and itching? I’m experiencing a horrible flare lasting many months so far with no relief. Thank you!
I invite you to check my Overcome program. It can help. I also encourage you to see a pelvic floor PT for an in-person evaluation
If you have a pelvic floor therapist, you can have your doctor write an order. Soaking in baking soda baths is soothing. Deep breathing can help. I personally know that the issues you are experiencing are awful. Praying you are doing better soon.
Look into Oxalate toxicity and check out the Vulvodenia foundation.
Like doing your exercises
I need to do this right now my pelvic feels so stiff
When doing these release exercises do you recommend leaving a pessary in or taking it out!
You can leave it in, if it's comfortable for you! The pessary is like a sports bra for your vagina, it provides great support for your organs while doing exercises and stretches.
@@vibrantpelvichealth thank you so much for your response and for all you do! Your content is amazing! Also I love the sports bra analogy. It’s very helpful! :)
Pls,mam tell me that would it be helpful for endomatriosis and pelvic pain?
Please talk to your local pelvic floor PT for medical advice. In the meantime, you can check this free pelvic pain guide for at-home support www.vibrantpelvichealth.com/guide-to-female-pelvic-pain ~ Leila , Vibrant Support
Are these stretches good to help with vaginismus and hypertension in the pelvic floor? I’ve been doing pt but still can’t make much progress with dilators.
These stretches can potentially help with vaginismus and hypertonic pelvic floor issues, but it's crucial to consult with your physical therapist or healthcare provider for a tailored exercise plan. They can provide exercises and techniques specifically designed to address your condition and monitor your progress. ~ Leila from Vibrant Support
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Thank you for this video🩶🖤
You're so welcome!
Please help i have right side inner thigh groin and pelvic pain
Do you any advice for those suffering with hypotonic pelvic floor pain ? Thanks
Working with a pelvic health physical therapist can be a game-changer. They can assess your individual needs and create a tailored treatment plan. In the meantime, you can take this quiz to learn more abour what could help your pelvic floor. www.vibrantpelvichealth.com/quiz ~ Vibrant Support
Dr. I have bulky uterus. Heavy bleeding during menses. Now on OCP. Taking ayurvedic medicine. Can i do this ??
Love from India❤❤
we recommend talking to your healthcare provider or local pelvic floor PT for individualized guidance. ~Vibrant Support
Buonasera. È interessantissimo, per quel poco che ho compreso nel video di presenyazione, se posso dirlo così , della peculiarità degli ezercizi da lei proposti davvero finalizzati al miglioramento(?) del pavimento pelvico. Peccato soltanto che per me non è comprensibile la spiegazione in inglese! Un vero peccato, in particolare dopo che squesyasera avvevo prestato molta attenzione ad una serie di esercizi che a questo punto, avendo io, già settantenne, un pavimento pelvico debole, temo che quegli esercizi, come lei all' inizio spiegava bene, sono controproducenti. Lei conosce una realtà italiana che offre questo tipo di approccio. Ringraziandpla moltissimo per quanto ho potuto comprendere
Hi there,
I am a little bit confused. I saw you have lots of videos for pelvic floor release. Can you guide me with a best routine that is better for men?
Check this playlist bit.ly/MalePainPlaylist
can this be done while pregnant?
How long should we do these exercises to find relief?
Every person is different and would react differently . You can do the exercises as many times as needed ~ Leila from Vibrant Support