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15 Min. Trampoline Workout for Posture, Lymph, and Pelvic Health
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- Опубліковано 23 сер 2022
- Yes, this trampoline workout is pelvic floor friendly! That means that if you have prolapse, bladder leakage, or pelvic pain you're welcome to give it a try. You'll be keeping your pelvic muscles supple and active throughout the workout, but NOT CLENCHED. As with any workout, it will not be appropriate for everyone! You need to listen to YOUR BODY and stop if you notice symptoms or signals from your body saying that it's too much. If this is your first time watching, be sure to watch the intro (first two minutes) where I explain some things about bouncing and pelvic health. Also, you might just want to do HALF of the workout the first time through. See how it feels. If it's good, the next time you can do more!
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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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Fitting MORE MOVEMENT into your day increases energy, improves your mood, boosts strength, and tones your body. It has also been shown to prevent chronic illness such as heart disease and type 2 diabetes (to name just two common conditions). 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
If this is your first time watching, be sure to watch the intro (first two minutes) where I explain some things about bouncing and pelvic health. Also, you might just want to do HALF of the workout the first time through. See how it feels. If it's good, the next time you can do more! Have fun!!!
can i ask shoe size and you do breath work?
Is there an exercise for retro verted uterus?
I have a pelvis tilt or some call it a misaligned pelvis. Been doing floor exercises which has helped I get a very painful pinch in pelvis while getting out of bed.
Would rebounding help this problem or cause more pain
Did you teach a yoga class at MTSU? You look familiar
Dr. Bri, if you do 5 more minutes, (20), you will be sure to hit a lymphatic cycle.
I work out to this video every day 7 days a week and love it. helps my back, core, balance and lymph drainage. Thanks so much
Yayyy!
Considering buying a tramp have you lost any weight/ built any muscle?
So happy I found you and this video. I’m 51 with lipedema and just recently started working out with strength training. I was told that rebounding is good for my condition so I pulled out my husband’s old mini trampoline and did my first routine this morning. I finished and I am so proud of myself. I’ll be doing this regularly. Thank you.
Glad you love this routine as much as I do !
I was in a near fatal ATV accident June of 2022. I broke 14 ribs in multiple places (flail chest), 4 vertebrae in my back, my right wrist, both lungs collapsed, went into acute respiratory failure and was on the ventilator for 11 days... hospital for 33 days. I was in pretty good shape and active but it was a long, slow recovery and I lost so much muscle and gained 30 pounds. This looks like something I do!! Thank you thank you thank you!!!
We hope you enjoy this fun workout. ~ Vibrant Support
Wow, what a miracle you survived all that. Bless 🙌💖
Wow, what a miracle you survived all that. Bless 🙌💖
Thank God for bringing you thru this. Psalm 103:3 must really be true. God really will heal ALL our diseases!
I loved this video. Pulled out my old trampoline - not a Bellicone but it did the job. Please do more classes using the trampoline 😊
I've been rebounding on my Bellicon for years and love it! Rebounding kept me sane during Covid, as I was a remote public school teacher Zooming with 30 8-year-olds, five hours a day. Glad to hear it's pelvic floor friendly. Really appreciate all your helpful videos.
Those poor children zooming
I can't express how grateful I am for this routine . I have the tramp but as I am overweight,there was not much for me to do. This routine looks totally doable and useful. Greetings from Buenos Aires, Argentina ❤
I bought a trampoline and wanted a workout to use it and gently do sport again. This video is perfect for this. ❤
Congratulations on your trampoline ❤️~Vibrant Support
I just got my rebound trampoline yesterday and so excited to use it. These are the PERFECT exercises, especially for beginners in my opinion. Thank you for sharing
Have fun!
My pelvis felt fine but I’m so out of shape that my ankles and calves hurt after 5 minutes.
I just got a rebounder and was looking for a pelvic friendly routine. I was so excited to see you had one. I’ve been following you for 2 years since my prolapse. You give me hope.
Sending you a hug !!
Why haven't I discovered you before??? I love this video.
Thank you for sharing your knowledge with us.
Thank you for watching and working out with Dr. Bri. ~ Vibrant Support
Fabulous training on rebounder. She is excellent at explaining moves.
This video is PERFECTLY EXACTLY what i need. It's the ONLY rebounding out there for posture help. I used to do Miranda esmond white for posture help.(I have a winged scapula from bad posture) Struggling with an eating disorder, i'm not in the shape i used to be, and struggling to get my strength and energy back, and working on my posture. My goal is to do this every day. I cannot tell you how grateful i am for this. It's helping me get some strength back in my legs, and shoulders feel better afterwords. my goal is to use this as a platform to build more strength to expand and do more. THANK YOU!!
I’m glad to hear that you’ve found a video that aligns with your needs and is helping you on your journey to improved strength and posture. Consistency can be key in building strength and making progress. Remember to listen to your body and gradually increase intensity as you feel comfortable. If you have specific fitness or health goals, it’s always a good idea to consult with a professional to ensure your approach is safe and effective. Keep up the great work, and take care of yourself! ~Vibrant Support
This is the best pelvic floor rebounding video out there! Thank you.
Happy you love it !
7/18/23 first time. Love it using my FitPulse trampoline from goodwill,new still in box. Answer to a specific prayer.
The same for me. Since a year ego I have it there in the original packed.😢
As a breast cancer survivor with a bilateral mastectomy and lymph gland removal, I've been looking for some kind of exercise to help with lymph drainage...this looks so fun!
Hello! I'm glad you're interested in finding exercises that could be beneficial for lymph drainage. While Dr. Bri's programs primarily focus on pelvic health and are not specifically designed for lymphatic drainage, movement and exercise, in general, can be helpful for promoting lymphatic circulation. Wishing you all the best on your health journey! ~ Vibrant Support
This is a fabulous, quick workout on the rebounder! I love this so much! ❤
Glad you like it!
This is so great! Love how I feel when I’m done bouncing. Would be great if you could make more of these! Thank you.
Will do!
I've had a Bellicon for years, it's been collecting dust! Thanks for inspiring me again .
New to trampoline workouts and checking out different videos to get ideas and inspiration on how to use it best for me. This was a fantastic morning session to begin the day with. My body and more importantly my mind both feel great right now. Thank you.
You're welcome! I'm glad you enjoyed the trampoline workout and that it left you feeling great both physically and mentally. Trampoline exercises can be a fun and effective way to stay active. Enjoy your fitness journey!
I enjoyed all your videos with hip circles and dance, but honestly I was waiting for trampoline workout. I am glad you did it. It is great! Thank you! Very well done!
So glad you enjoyed this one!
Thanks, Dr. Bri! 😊❤ I incorporate Rebounding multiple times a week, even just for five minutes. It makes a difference in my day!❤
Thanks for sharing!! Glad to hear you are enjoying yourself and your rebounder !
This is my first-time watching you. I am so glad that I came across your program. I have been looking for some cardio activities. I have had 3 backvsurgeries, and I cannot bounce on the floor anymore. I will be trying this out tomorrow. Goodnight everyone.
You are so welcome! Glad you found my resources ❤️
I haven't been able to workout much for the last 10 years becsuse, of back surgeries and other surgeries, I am feeling really stiff after my last surgery, on March 10, 2023. But I have a small trampoline at home, its not the best but it works for now.
I've owned a Bellicon for years and have subscribed to their workout program the entire time. Unfortunately, they recently made their workout program very user unfriendly and I will now be using workouts on UA-cam. Thank you for a wonderful warm-up workout!
Glad you are enjoying this workout! ~ Vibrant Support
I was able to do this on my full sized trampoline, just by staying closer to the edge where there's less bounce. Fun way to start the morning! I'm definitely doing it again!
Yay ! Glad you enjoyed the workout !
Should be getting my bungee trampoline order tomorrow (not a bellicon but a decathlon)..can't wait to get on it and follow this routine..thank you for this awesome trampoline work out Dr Bri..wish me luck for a fun and better health 2024... regards
Congrats on your new trampoline! Sending you love and wishes of fun and better health !
Needed a wake up movement to wake up my whole body, + thank goodness I found your video! It worked + I get benefits with it.
Glad it helped!
First time here and didn't do badly this morning..gonna keep this to follow until I can improve. God bless
Welcome aboard! You're doing amazing !
This is my first time working out on my rebounder. This workout is perfect for me. I can feel increased circulation everywhere, even in my face as I type this. Thank You!
Wonderful!
Thank you, DR. Bri!
I love all exercises that I can do in bare feet (I hate wearing shoes), and this looks perfect for me! Thank you!
You are so welcome ! ~ Vibrant Support
Lol I'm exactly the same!
@@aussiejubes - LoL, life is just way happier with bare feet! 😆👣✌🏼
This work out is exactly what I need, thankyou so much
Amazing video, is one of the clearest explanations about the pelvic floor and love the start with small movements and how you safely build on top of it, thank you.
Glad you enjoyed it!
I love this video! It is helping me gain core strength back after having a baby. Thank you!
You're so welcome!
@@vibrantpelvichealthI wish I could give you a 👍 every time I watch this video ❤
Good video..well done!
I bought a Darchen mini trampoline off Facebook marketplace. I'm beginning this workout at the end of Sept 2023. Can't wait to come back here & share my results!
That is awesome!
What are your results?
Yes ... love to know your results
Thank You for guiding us Dr. Bri's!!
Any time!
Thank you so much. And no music. Ill start with you🤗🌹
Yayy!
I just did this video. I really enjoyed it. I have both spring and bungee rebounder. I like the bungee rebounder better. I get a softer higher bounce and better for my knees and joints. Thanks for sharing!🥰
Thank you for doing this rebounder routine with me :)
Just got my first rebounder. This video was very helpful with moves
Congrats on your new rebounder !!
THis is fantastic!
I got a new rebounder for Christmas. This is the best workout I have found so far. Thank you.
Congrats on your new rebounder. Have fun!! ~Vibrant Support
Love this routine - thank you for having a warm up and cool down, and for having posture/form reminders throughout. I’m getting back into working out after being really sick and I needed something just like this!
It’s one of my favorite workout sessions ❤️
Thank U!
Wow that pelvic floor squat stretch feels amazing ❤
You rock Dr Bri!!!
❤❤❤❤Thuria from Saudi Arabia 🇸🇦. 🎉🎉🎉🎉🎉Zanzibar Australia. I will share with my extended family.
Perfect for when on the recover from a head cold. Thanks
Enjoy!
This looks so fun! Will have to try this out next time I take my son to the trampoline park. Hopefully with no peepee! 🤞🏻
Oooh yes, do it! Give it a try! Be sure to watch the intro where I explain a few things about bouncing and pelvic health. Do a little bit at a time, check in with yourself often, don't "clench" your pelvic floor muscles, and have FUN!
Thank you for a great workout to help out posture and keep us walking as long as possible.
More to come!
Very cool and helpful video, thank you for the tips! I just ordered my first rebounder and am excited to shake up my work outs!
Glad it was helpful! congrats on the rebounder!
Great video! Thank you!
I’ve had my bellicon trampoline for 6 yrs best investment ever never be without it
I love mine as well !!
Great video🎉
I love my bellicon too. I got it about 8 years ago and just recently replaced the bungees. Truth is I probably should have done it a lot sooner though, they were really stretched out lol. I will try this workout today, thanks.
I'm glad you're going to give this workout a try! Bellicons are expensive, but (for me) it was soooo worth it to invest. The bungees are so much better than my old mini-trampoline that had stiff springs!
Would love if u could do these with music!! Love the routine
Great idea!!
I received a surprise rebounder gift yesterday and felt funny on it after years of plyometrics. I instinctively landed on the balls of my feet and bounced like a broomstick 😂 I appreciate your shared knowledge
Congrats !! Have fun with your rebounder !
I love my rebounder. No springs. Put on my I pod and go to town. I do high intensity workout for 40 seconds,gradually building up. It's fun
So good to hear you are having fun !!
Hi Bri, it’s a long time since I’ve done your programmes. You were a big part of my wellbeing journey years ago when I bought your long programme (forget the name of it now?). Anyway, I was promoting you & your channel to a friend yesterday, and it reminded me how much I loved your workouts! So here I am again at 55… I recently bought a rebounder, which I love… but struggling to find consistent programmes that work for what body is still doing post menopause 🥴. Anyway, I just need to look at what else you now offer… anymore rebounding? (I’ll definitely do this one again, loved it as such mindful instruction 🙏), but curious what else you do for post menopause etc. anyway I’ll check your videos out again. Thank you so much! Lou (in the UK) x😘
How wonderful to hear you have been following Dr. Bri for many years. We invite you to explore her UA-cam channel and her websites to check her latest programs. www.vibrantpelvichealth.com/ and www.briannegrogan.com/. ~Vibrant Support
Thank you Dr. Bri this,Workout is amazing ❤😊
Glad you liked it!!
More of this please! Thank you
Noted :)
Thank you....thank you ...thank you.....
You are so welcome!
Thank You, gonna start!😅
I've used a tramp for many years, but I trained myself.....never knew there were tramp videos around. Actually, I got my first tramp before cell phones got popular....been a long time.
Being a dancer, I immediately took my little weights onboard the tramp, and playing great latin salsa music, began hippity-hopping with my weights! Thankfully, I've never had an accident such as dropping a weight onto my foot, or worse!
I do several arm moves along with my legwork with the dance music....I also twist, holding the weights....the music makes a of it possible and worth it!
My tramp work is probably closer to dancing on the tramp, then doing 1-2, 1-2, 1-2 exercises! But it works! I think its been since 1990, or so ...when I purchased my first tramp.
The tramp is my "warmup" to a regular workout, followed by a dance session. So far, so good! I'll be 70 later this year! Like I said, so far, so good!
Thank you for such a great tramp video! And, the idea of stretching On the tramp is marvelous....since I have cats, Meow-velous!! ☺️
Thank you...Over and Meow-t!! 🎶💃🎶😻😺🐈😺😻🎶💃🎶
You are an absolute trailblazer when it comes to trampoline fitness, combining dance, weights, and bouncing to energizing music since 1990! Your innovative approach, dedication, and vibrant energy at nearly 70 years young are beyond inspiring. Thank you for reminding us that fitness can be a lifelong journey full of creativity, joy, and self-expression. Keep bouncing to your own beat!
I did it 3 times now....wow...❤
Loved this! Wish you had more trampoline workouts :)
Working on it!
Love this exercise. Thanks for sharing ❤
You're so welcome!
Thank you for this graciously generous guidance to rebounding.
Merci!!! ❤️ ☀️🎶
Our pleasure! Glad you enjoyed!
I love your workouts. They really help me. Thank You so much. 😍
Glad you like them!
Awesome video !
Infinite thanks and Gratitude 😍🧚🏿♀️💫🧡⭐️🌈🎊🙏🏼
Glad you enjoyed it!
I just bought one and try your workout, ❤ it, would love to try a new one
Congrats !!
Love this! My rebounder has a safety bar which makes it a safer workout for a 61 year old!
Yay !!! Enjoy rebounding ❤️
I LOVED this! Thank you so much :}
Glad you enjoyed it!
Please do more for absolute beginners with lower bk issues prolapse n hiatal hernia ...thanku so much
Noted
I also have a bellicon, so glad I found your channel, great wrkout😊
So glad!
BILLANT rebound routine! senior beginner
Hello love your channel! Was looking for way to work out and use the expensive outdoor trampoline bought for child's bday couple years ago that could be used more often😅 this was great, broke a sweat, engaged my body in a new way. I feel great, thank you
Yay!! Glad to hear you are enjoying my channel and my workouts !!
loved this, thanks!
Glad you enjoyed it!
Is a rebounder helpful for prolapse? I have actually improved using your pelvic floor exercise. I am an active 76 year young person who has been routinely involved in yoga asanas for many years.
Some people find rebounder exercises helpful for pelvic floor issues like prolapse. However, it's crucial to consult with your healthcare provider or a pelvic health specialist to ensure that rebounding is suitable for your specific needs. They can provide personalized advice based on your health and medical history. Keep up with your pelvic floor exercises and continue communicating with your healthcare team for the best guidance. ~Vibrant Support
Perfect TIMING MANY🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼😄😄😄 11:33
I have been Rebounding for years and the Cellercizer is the best. Spring coils help prevent ankle injuries and give a better workout without protonation. It is such a great way to workout!
Trampoline workouts can be the best if they are done right. ~ Vibrant Support
I had no idea this helps with the spine and pelvic area!
Great workout.❤
Glad you liked it!!
This is great. Can you do another one of these workouts? Maybe have a mirror on the side, so we can see what this is supposed to look like?
I'm not sure if I'll do another one, but I'm glad you liked this one! There are a few side views (camera angles change) in this video, hopefully they'll help!
@@vibrantpelvichealth I got to the 9-minute mark before I had to "bounce" off. I did notice the feet close up and the upper body close up. I will continue the video to see about the side view. Thank you!
Nice video
Should we be landing on our toes or a flat foot?
I just got my rebounder and this is the first video I found and could only make it to 9 min before I felt the urge to use the bathroom!😂 what a great way to wake up. 🌞
You can try both and see what works best for you. ~Vibrant Support
I love it, I use it in the gym. But better the one that has a handle to keep when you exercise not to loose balance
Absolutely! The handle can be really important for balance and safety. I just encourage people not to lean too heavily on the handle (which impact posture/alignment and pressure management)!
Great video. Thanks.
You're welcome! Thanks for watching!
I'm 72 and have been rebounding on my Bellicon for 7 years...LOVE IT. I'm 5' 7", 139 lbs and have the 44 inch rebounder, with the 'strong' bungees.
Amazing !!! Glad you’ve been enjoying your rebounder. ~ Vibrant Support
Thank u for sharing the sizes and measures it helps someone like me who’s never done rebound as an adult for exercise.
Is there a workout on the tramp with something to hang on to. Thanks so much for all your videos. You are a great teacher!
I don’t have a video on that yet.
This looks super fun! I wish I had a trampoline (:
Although it won't be quite the same, you can still follow along with these moves by simply lifting your heels off the floor, or marching in place! You'll still get the postural and lymph benefits :)
How does this help deal with pelvic leakage?
It can strengthen the pelvic floor if it's weak. If possible, we recommend talking to your local pelvic floor PT for individualized guidance. ~ Vibrant Support
Hi! Thank you so much for this! Could you also recommend the brand of the rebounder you use! I trued looking on Amazon and it’s a nightmare to try to find a high quality one that won’t break within a week. Thanks you
I have a Bellicon, and I love it!
I would like a rebounder like this one. What size is it? It seems bigger than mine. Would you please post a link? Thanks!
I don’t have the link. I bought directly from the manufacturer (Bellicon)
what if you loose urine every jump? Just use a napkin? Does rebounding help to get back stronger pelvic floor muscles even if you leak the whole time?
If you're experiencing urinary leakage with every jump, it's essential to address the underlying issue rather than just using a napkin. Persistent urinary leakage, especially during activities like jumping, can be a sign of a weakened pelvic floor.
Rebounding (using a mini trampoline) can be a low-impact exercise that may help strengthen the pelvic floor muscles for some individuals. However, it's crucial to approach any exercise program, including rebounding, with caution and under the guidance of a healthcare professional or a qualified fitness instructor, especially if you're dealing with pelvic floor issues. ~ Vibrant Support
Thinking of cancelling my gym membership ( not as regular) to by a tramp have found one for my weight, just wanted to know before I commit, what physical "improvements" have you notice and how long did it take for you to see a change
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 advice!
Which trampoline would you suggest..pocket friendly pl..like under 100 usd
We are sorry we don't have recommendations other than Bellicon. ~ Vibrant Support
is rebounding good for people who have had knee replacement?
It really depends on the person, and the restrictions you received from your surgeon! If you're unsure, ask your doctor about restrictions and post-op contraindications. After you've fully healed from surgery, you might be able to do some gentle rebounding as long as you work up to it slowly. Best wishes!
Goodness gracious me....thank you...thank you....thank you. Seriously.....first time out of breath....
70 years of age.....
phew . .
Glad you are enjoying this video ❤️ ~ Leila from Vibrant Support
Love rebounding! I tend to get plantar fasciitis way too often. I treat it w/ muscle gun- loosening the hamstrings and calves and foot muscles/ fascia, but question is this: is there a specific exercise I can do to get my pelvis aligned properly? I’ve done your pelvic release videos. Plantar Fasciitis just keeps creeping up 😢.
I am sorry to hear that. Please talk to your pelvic floor PT for individualized guidance. ~ Vibrant Support