Seven ways to FIX your pelvic floor!
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- Опубліковано 15 жов 2024
- 7 ways to fix your pelvic floor:
1) Unclench your belly and butt, and release your sitting bones apart
2) Give yourself permission to relax… let fitness be easier and feel good and move more (“I was always push until you die, now I’m breathe until you feel” from FemSquad member) …hips up time…
3) Learn how to lift correctly
4) Breathe better
5) Prioritize your pooping/fix your digestion
6) Strengthen your booty/prevent gluteal amnesia
7) Learn how to tune in/listen to your body… and stop overthinking/over complicating. The rules are flexible.
Note: this was originally an audio-only episode from my podcast (anchor.fm/brita.... Now here on UA-cam, as well :)
Links and resources mentioned:
❤All of my playlists, all in one place - bit.ly/FemPlayl...
❤"Stop Overthinking" podcast - bit.ly/stopbla...
❤How to lift - • How to Lift (boxes, ki...
❤How to Breathe for Prolapse and Pelvic Health - • How to Breathe for Pro...
❤Prevent gluteal amnesia! Wake up your buns workout - • Wake Up Your BUNS! Pre...
❤5-minute butt lift workout for pelvic floor dysfunction - • 5 Minute Butt Lift Wor...
❤FemFusion Fitness is now Dr. Bri's Vibrant Pelvic Health! www.vibrantpel...
❤Work with me! My "Lift" program (get the first week for free): bit.ly/liftfor...
❤Find me on Instagram, Facebook, and UA-cam: @vibrantpelvichealth
WORK WITH ME:
💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial: bit.ly/OPPWfor...
💖Do you have prolapse? Get the first week of Lift for free: bit.ly/liftfor...
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 LARGE YOGA MAT 7' X 5' X 8MM)
💖My Website: www.vibrantpel...
✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON UA-cam 🔔 Click on the bell so that you 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 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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Additional links and resources:
❤ Don't miss my playlists! bit.ly/FemPlayl...
❤ Facebook page: / vibrantpelvichealth
❤ Pinterest: / vibrantpelvichealth
❤ Insta: @vibrantpelvichealth
❤ My book, Lady Bits: amzn.to/3Bo588U
This was originally an audio-only podcast episode, but the info is super important so I added captions and put the video version here on UA-cam, as well! I hope it helps you! 💖See the video notes for more details.
I am 31 years old and iI have painful ejaculation/ pain during sexuality for 6 years:( do you have any advice?
I love all of your tips, I have your book and it helped me get on track to recovery. I still have a long road ahead of me. Thank you for sharing your knowledge and experience to all of us.
Wonderful! I am so glad to help you!! You will get there! I hope that you feel supported!
Hi Bree :)
Are you able to do a video on the Urethra/ muscles around it? I can’t seem to learn how to control those muscles. They tense up too often and can spasm a little.
Thanks great info I really appreciate it. I am 66 years old, with bladder prolapse, a skin condition and covid damage. I am also on my feet 8 hours a day as a cashier. So, your info is very
Helpful ... Any input is very welcome
Very helpful info and makes perfect sense! Thank you 🙏 😊
Glad it was helpful!
Thank you Dr Bri for the great information. Do you have a video recommendation (out of your videos) for opening up the sitbones? Or should i just look for any of your videos that are for tight pelvic floor relelase? Thank you.
This is a good one to try: ua-cam.com/video/r1fq9owJH1E/v-deo.html You might try this short one for pelvic floor release: ua-cam.com/video/dtklY0Uy0Lo/v-deo.html
Hi! I love your videos, i tried your checklist whether or not I have pelvic dysfunction and i scored 7 out of 10. Since im new to this, i was wondering which workout should I try? There's to relax the pelvic floor and there are some thats for tightening it. Im a bit confused. Also, is it safe to try kegels when I have pelvic dysfunction cos I feel like my "v" got a bit loose after giving birth 2 yrs ago. Hope you can answer
Love your videos and I was wondering...Is there a way we can tell if the physical therapy is to tighten or loosen the pelvic floor?
Great question! The best way is to work with an in person physical therapist. They can get a baseline and work with you on your personal goal. A physical therapist can help you with both loosening a tight pelvic floor or with strengthening. I hope that answers your question!
@@vibrantpelvichealth I do work with a PT, DPT. Just looking for exercises to add to what she’s given me when I can’t make it. I can’t do the exercises that are made to strengthen my pelvic floor. That’s why I was asking about those that are made to loosen the pelvic floor. How I can tell which is which without going through watching most of them?
Hi Dr Brie. Do you have any videos specifically about managing tailbone pain?
Tailbone pain, coccydynia, will be helped by all of the videos in my pelvic pain/tension playlist: bit.ly/femtension ...however, it's a great suggestion to make something SPECIFIC to the condition. I'll put that on my "to-do list!" In the meantime, check out the playlist I linked ;)
I love this! I do have a hard time with butt strengthening though. My pelvic floor is so tight and my hips are very hypermobile so even a few squats feels so intense and can even cause pain :/ hopefully I can build a stronger booty with the most gentle movements.
How do you stop leakage from having weak pelvic floor muscles?
Hi
Is there any way i can contact with you?
You can send an email to support@vibrantpelvichealth.com
Thank you 🥰
My pleasure! I hope it was helpful!
Can you explain me better point 6?
Strong glutes help balance pelvic floor strength. When you strengthen your glutes it activates your pelvic floor (so it's good for strengthening the PF -- for example, air squats are an awesome exercise for pelvic floor fitness). Unfortunately, many of us have tight pelvic floor muscles but weak butt muscles, and this makes our pelvic floor feel like it has to work even harder. This excessive tension and "holding" in the pelvic floor can be balanced by keeping the booty strong.
@@vibrantpelvichealth
thanks I understand, however, with pudendal neuropathy, exercises with the buttocks must be done with great caution because it can get worse
Nice👌
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