3-Minute Miracle for Your Pelvic Floor (Pelvic Tension & Prolapse)
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- เผยแพร่เมื่อ 30 พ.ค. 2019
- 3-Minute Miracle for Your Pelvic Floor... All you need is a yoga block! This is great for pelvic tension & can provide RELIEF for discomfort and pressure related to prolapse. It can also be a nice way to relax before intimacy if you suffer from dyspareunia. Just three steps that you can do anytime: Sink into the block, activate "Weightless Legs," and then open/release the inner thigh and pelvic floor muscles.
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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
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Please note that if you're having your period, you might want to avoid this stretch as it is an inversion and it may not feel "right" in your body at this time of the month. However, it's a very *gentle* inversion, and so for some people it's going to feel great (even during their period). Just tune into your body and do what feels right for YOU! You can also try it off the block, or with your legs up against a wall. xoxoxo!
Hii bree. I am suffering from vaginusmus.i went to women sex psychologist.she have tested me and told everything is ok n just need to do some exercises.can u please suggest me some.Because we want to have kids but because of my fear i can't support my husbund.please help me bree
im on my too
Hi Shopping Crazy! You might like my Pelvic Pain/Tension playlist. You can view it here: th-cam.com/play/PLDputRBPsHFQJ6PhSXjW54Oi-QoNCqsGL.html All my best to you!
Shopping Crazy ?
It is work for man too?
My mind is blown. I’ve been struggling with frequent urination/urge for 4 months now. I’ve had every test under the sun and was then told I have interstitial cystitis and would need medication to relieve some symptoms, but never cure it all the way. I refused to accept that because our bodies are magic and can heal themselves. I am currently meeting with a holistic nutritionist who has helped me tremendously to heal my leaky gut (something I’m convinced everyone with IC has). The more in touch with my body I became, the more I sensed my tight pelvic floor so figured id try some exercises. After ONE DAY my urgency is cut in half, and I can visualize my pelvic floor much better, which I believe really helps. I literally can’t thank you enough for this. Our bodies are wonderful and can heal themselves, with the right holistic doctors and exercise. It is definitely not easy right now, but I know it will all be worth it. THANK YOU!
Hi
I also have Ic :(
How are you now??
I started getting this pain in the abdominal area and bladder issues and I could figure out the pain was because of pelvic muscles being overused or extremely contracted due to sedentary lifestyle. Please do not practice voluntary contraction as it is extremely dangerous to contract already contracted and overused muscles. Try to relax them instead by doing simple stretch exercises. I have been doing simple abdominal stretch exercises and I can literally feel heavenly relaxation in abdominal muscles. My urination problem has almost disappeared. Do not contract them at any cost..it is internet myth
Same thing here I’m pretty amazed! I have had the same problem Felt like I always had a urinary tract infection or a bladder infection for months and I would never go away went to every doctor and nobody knew what it was after doing this video for two days I feel like it’s completely gone away
THANK YOU. I have suffered from PFD for years and this has helped me more than most things I've tried. I do physical therapy every day, but today I had a flare up and this relaxed me SO much. thank you thank you thank you! Hoping to store this in my toolkit for any future episodes I might have and grateful for your channel.
I have shared this video over and over. I went for 4 hours without needing to run to the bathroom. Especially after years of straining to get off the train to reach home in time. This is a great help for women of my age group who thought we suffered from incontinence. Love it. My favorite doctor.
I thought I had an UTI so I went to the doctor. They gave me medication to treat the UTI. I took medication, symptoms did not go away.
I also removed my IUD ( I thought that was causing an issue because it was closer to my expiry date for removal).
The nurse said to me, have you every heard about tight pelvic floor muscle? I have only heard about loose muscle.
( I have been lifting heavy at the gym for about 10 years now). I stated to do some research about how to loosen pelvic floor muscles, and stumbled upon this.
I have practiced this movement 3 days in a row, morning and evening and my Symptoms have disappeared ( urgent need to urinate, feeling like I wasn’t able to completely empty bladder, extreme lower back pain and tightness that’s has been bothering me for over a year).
I am going to be adding this movement and other movements from your channel morning and evening!
Sooo thankful I am now aware of what tight pelvic floor muscles will do to you body and how to fix the problem.
Thank you so much!
Melinda from Ottawa, Canada!!!
I was lifting weight qt the gym for 5 years and now I have pelvic pain, I went to the urologist he gave medication and it didnt go away, I has an ultrasound and everything was okey, finally he doc duggested me to go to the psycologist that it was all un my mind. I was searching info and found that my pain may be caused by tension on pelvic floor muscles and yes I do feel tense that región so Im gonna try these exercises and hope my pain dissapear and get my life back :D
Your comments making me feel like doing as I m in the same boat...thanku from India
Manisha Patel I think I might have had some discharge but my main systems where as I described above. I have still continued to do these every time I can feel more pressure. And has really improved sexual function as well.
@@davidmilla1079, same here, i am in agony i am starting this exercise today, good luck hope you feel better soon.
Thank you for sharing! I, too thought I had a UTI and after antibiotics symptoms did not go away. Then I self diagnosed that I had institial cystitis. Now I feeling pain in my grown and pelvis and did some research. I have been weight training for a year and have also been under a lot of tension. Going to give this exercise a try!
These exercises were ordered by my doctor, ignoring it for 6 months I finally did it and oh my God!! it really works it really makes you feel better
This is so simple, yet feels amazing!
We are all so grateful for you, Bri, and your commitment to helping the thousands who suffer from PFD, myself included. Your 3-minute miracle is just that. ❤
Thank you will try this
I love this session. Very easy to follow. Thank you! 😊
I have recently had a laparotomy done due to a raptured ectopic pregnancy and I had been suffering with discomfort on my lower back, and generally around my hip area due to difficulty moving post surgery and the bed rest. But since trying these exercises, I feel so much better. Genuinely, they have really helped me feel a sense of normalcy again. Thank you @DrBri
I've been doing yoga for years & would have really benefited to know that the sacrum is directly effected by tight pelvic floor. Thank you for the information in this video 🙏🏼
Dr. Bri, so nice to see you doing this great work and helping so many women!
Thank you! This felt so great! I had POP and reconstructive surgery. This feels wonderful as I'm recovering.
Great stretch 👍 What an awesome teacher you are! Thank you :)
Thankyou so much for exercise really relaxing,stay blessed x
I love everything you share with us regarding helping the pelvic floor! thank you Dr Bri !!
I really like Dr. Bri, she is professional yet has such a warm personality. Great instructions and explanations
This is a fave. I do it quite often. Thank you!
I feel tensión and pain at my pelvic when sitting for too long or tiring. This exercise i feel so gooood especially when i just release and sink in, i heard my pelvic sing a happy song immediately. Thank youu
I just have to reply! - "heard my pelvis sing a happy song" -- really touched my heart. It's wonderful to hear others speak of the vibrations that are in and around ALL of us, in such a lovely phrase. ;-D
I’m a cross country coach at the college level and I showed this video to my runners and they loved it including me thank you.
Wow! What a difference! I'm glad I found this video. I've had a desk job for 20 years and this felt so good.
This was so lovely, thank you, felt the tension release and blood flow going, especially with the last move of stretching each leg tall and straight at the end. ❤️🌷
Wow, amazing relief! I'm 71 and this is so simple and helpful with my other exercises. Thanks so much!
Glad it helped!
🙏I love this, I tried it and it feels amazing, thank you 😘😘
Thank you. Im already doing this and its so beneficial.
Thank you so much.. it's 4.35 am and I just woke up with so much discomfort and pain. I just moved countries a couple days ago and I have not found a docter yet.. and back home it took the docter 6 months to figure out what was going on, I had so many tests done and in the month of moving countries she finally send me to a specialist but it was to late to go. It has been effecting my day to day life so much. this video is truely a miracle ... thank you for helping the pain go away.. I even cried because it was such a relieve.. I usually don't know what to do when the tention comes and now I know.. thank you thank you..♡
First day and wow it was amazing!! I feel like my brain has so much more energy and I’m alert and happy
I just finished this stretch and when I finally sat up I felt SO good. Thank you so much.
Wonderful!
Thank you so much. This is very helpful and I'm looking forward to more direction.
Love this pelvic release exercise plus fact you can fit this exercise in easily to a busy day. Thank you for sharing!
This is very refreshing for me. I always have had pelvic issues and my sciatica. I often slip out of place with my pelvis like rotated or tilted and I also have recently had issues with properly going to the bathroom. And I just constantly deal with tension and tightness in that area. And I’m always trying to relive it through basic stretching and dead hangs but this was the most relief I’ve ever felt!
I’m absolutely going to do this everyday after I wake up!
Literally a game changer for me and probably others.
Glad this movement routine is helping. Feel free to check the Overcome program for further relief. The first week can be accessed for free bit.ly/overcomewomenfree ~ Leila from Vibrant Support
Beautiful thank you God bless you
Woke up in the middle of the night to do things really help the pain
this was a really great, gentle, stretch routine that I can do on the days I'm not able to do more intense mobility exercises (yoga, cardio). Thanks a lot - this is great! I'll be able to add this to my routine to support consistent stretching and muscle tension release.
Great! I am so glad that it helped you!
Oh, thank you so much! After some exercised i felt so right in the pelvic area and now... Such a relief! The bestto you and your family and everyone of your followers! Tatiana, Russia
maam do u teach in bsmu?
perfect thing to do while waiting for yoga class to begin! thank you for all your work.
Thank you Dr. I’m 61, had three children, two naturally and one Caesarian. I’ve also had a prolaspe rectocele operation about 7 years ago. Recently fell down downs and since have been having more issues with pelvis to the point that I do now have another prolaspe. I cannot bare the thought of another operation. My surgeon did say at the time that I would eventually need another one one day, that day has come and I’m going to do this as natural as possible. Just did your exercise and felt taller when I stood up and more relaxed. I’m excited to learn that I can do this with your help. Thank you again.
Love this 3 minute miracle 🧘♀️🧘♀️
Ohmygosh this is BRILLIANT! I'm going to include this in my routine. This created so much circulation that even my sinuses are clearing, I can breath better. Im soooo happy I stumbled on your channel. Thank you so much!🙏🙋♀️💃
Dr. Brilliant!
Word "brilliant" getting cheaper by the minute
Love this thank you! I’ve been doing it every day ❤️
Did u feel any change ?
I was diagnosed with IC 23 years ago but have been in remission for 20 years. April 2021 IC returned when I went into postmenopause. I am currently seeing a pelvic floor therapist but started doing a few exercises on TH-cam for tight pelvic area and I am not running to bathroom every 20 minutes. I am on 5mg of Oxybytnin but want off it. So happy with the way things are improving for me.
I must get a yoga block a book was very hard, I do feel more energized & in less discomfort. Thankyou Dr Bri, most grateful
I had a colonoscopy 3 days ago and in great pain from trapped air. This excercise has helped shift some of it. Thank you x
Tell your doctor next time you have one to slow down and take time to vacuum out as much gas as possible. Only the doctors who rush and do not do this step leave their patients to suffer. I am guessing their money is more important than your comfort! Makes you want a new doctor and that is exactly what I did!
@@shawnagunn9054 😯
Yes! This pose is similar to yoga poses like happy baby where those gases get released
Loved it. I feel a new openness and energy flow in that area. I've been doing yoga for 2 decades and have never been able to feel this. This is truly a miracle move. Thank you so much for sharing it.❤
You're so welcome!
I love her chi.. makes me so calm... I just found this glass I did thank you!!
I love these exercises. I feel super relaxed after going through them. This video makes my pelvic floor happy.
Wonderful!
very useful, as always! thank you!
Hmm good
Love you so much Dr Bri.. you give me hope.
It's a blessing to have found your videos and knowledge. Even my six year old daughter is a fan. 🧡
Aww thank you!! That is so wonderful that you have hope! You are supported here! Always!
I’m a male interloper and incomplete quad. Your friendly advice is fantastic. Great help. Many thanks 🙏
I'm just laying here on the couch, watching you n I can truly imagine how nice this is going to feel when I actually do this. So awesome, thank you! ❤
Thank you Bri. This video saved me ! I have Tarlov cysts and the inversion exercise really release the tension in my core and gives me relieve. DO you have anymore inversion exercises? Do you know anything about Tarlov cysts and how to help the pain? love your videos and podcasts xxxxxx
Great video. That's a nice variation of what I'm already doing! I'll include this in my daily routine.
Absolutely fantastic👍🏼👍🏼👍🏼 I wished I tried this years ago. Thank you🙏🏼🙏🏼🙏🏼
it''s just great! Thank you so much! the best to all followers of this unique trainer! Tatiana, Russia
Thank you!!! You are a wonderful support!
Thank you for posting this. Finally listening to my interview voice. I've just been "diagnosed" with pelvic floor dysfunction and you are the first video I saw for a"pelvic floor dysfunction workout". Your voice is very soothing. Thank you for having a kind and can voice.
What are ur symptoms?
Pelvic aria
@@morningwithgracie7870
I am feeling pain pressure at pelvic aria
Wow!! This felt amazing. I've been suffering with intersticial cystits for years now, had 2 babies back to back, am 3 months postpartum and was just diagnosed with a cystocele and uterine prolapse. I had a terrible burning pain, like a uti before doing these stretches and it was completely gone afterwards! Thank you. ❤
Sending you a big hug !! I recommend working with a local pelvic floor PT, and checking my pelvic floor journey resources. The quiz can help you figure out the best approach for your needs www.vibrantpelvichealth.com/pelvic-journey
@@vibrantpelvichealth Thank you!
I am doing abit of a marathon of your videos today, this one being the last. LOL. I frame that i experience you as being very conscious in sharing your wisdom and experience! I love your hair short on you!! I look forward to trying this 3 minute miracle as well!! Cheers
This is wonderful thank you so much
These exercises are absolutely AMAZING! It’s unbelievable that I felt a difference after just one time! I seriously had no idea that my body would respond so quickly. THANK YOU!
Great to hear!
@@vibrantpelvichealth is this useful for curing urine inconsistent please give reply
Same!
I am 46 and have 3 stage 2 prolapses. Currently have some sort of bladder infection(not the normal uti) and my bladder is literally pushing my rectocele down. I felt relief after this exercise...just not as much pressure. My pelvic floor pt never taught me a single excercise other than kegals and did not help me at all. This helped. I will do it many more times😂 and will watch all your other videos!
I hv same thing reconcile, n legs are so painful I will try this thanks for u comment
Love this tried after a full day sat in the office. Thank you
Great! Thank you for responding!!!
Thankyou for a lovely clear professional type verbal explanation and physical relaxing posture. Lovely that your viewers have expressed their gratitude for your demonstrations having helped them. Off to buy a yoga block. Universal love to you and your viewers, much appreciated comments. Aum Shanti Aum. 🙂
Thank you do much for the kind words! Love to you! 💜
Love from INDIA for last line "ohm shanti ohm"
I’m a beginner in all of this. Thank you for making me feel safe and comfortable.
Welcome to my channel ! You are in good hands !
Thank you I feel really energized and stronger
This was so helpful. I'm almost 3 months PP and this really helped my pelvic floor. Thank you!!
You're so welcome! Glad it helped!
Thank you truly for introducing me to such a relieving exercise! I have a pinch nerve on my L5 and have to do morning stretches and exercises before starting my day. After I do them, I do your 3 min pelvic floor exercise. I swear this brings more release in my painful pelvic girdle area than all the exercises assigned to me. You're awesome! Keep them coming.
You're so welcome! I am so glad to hear that this movement routine has been helpful. Please know that you don't have to live with pain. I encourage you to visit a local pelvic floor PT, if possible. In the meantime, you can grab the first week of my Overcome program for free. It has amazing workouts, and tips on releasing pain and tension bit.ly/overcomewomenfree
@@vibrantpelvichealthplanning planning planning planning planning planning planning
Seriously... as soon as I rested on the books it felt AMAZING. I'm in my second trimester and everything down there was sore. It relieved so much pressure in just a few seconds. It really is a miracle ❤
I am so glad to hear this!!
Amazing afternoon reset!!
Thank you so much. You are amazing 🙏
This was so relaxing and felt great! Working remotely at a computer this would be a great midday circulatory boost!
Glad you enjoyed it!
Hello Dr. Bri! I love your videos, as you really use words to fully explain and walk us through perfect positioning!! Plus, you have a very "calming" way about you that is most relaxing! I honestly only did ONE day of this pelvic floor activity and felt improvement within a few hours! I'm going to do this daily to help relieve the discomfort! I HIGHLY recommend Dr. Bri and this video to help you!
You are so welcome! Thank you for your kind words!
I really love these videos. You are really a miracle worker. No one does pelvic health like Dr. Bri! I would love to hug you! Thank you for doing what you do.
What a kind comment. I'm so glad my videos are helping you!
Lovely exercise. Thank you.
This feels amazing!!! I love doing at night when I’m winding down for bed, but my pelvis feels tight and heavy!! Thank you!
This was great! I will be doing this several times a week as a dental hygienist and the way I sit everyday my pelvis gets out of whack easily! This helps so much! Thank you for sharing!!!
Explain do men can do this, and benefit of this exercise, what relation between hygenist deal with what all, is this hood for stomach
Dental Hygienist here so I loved reading this!
@@sf-ef1dw few axe
Dental hygienist too!
Can’t wait to try this!
They are soooo liberating, thanks a lot!
Thank you so much for all of your wonderful videos!! This is very relaxing - I added it to my daily routine. Can you give me some insight as to why I "fill up" with air after I do the 3 minute miracle? I can feel it going in and it's a very strange feeling. The air comes back out of course but it usually takes about an hour.
Tosca Sharkey prob as u have a tight muscle that u are releasing , so the stretch u are doing is working for u .
I would keep it up
This exercise worked for me in two days of trying it. Thank you for sharing this..
SO great to hear that this video helped you! Thank you for letting me know!
thanks very much for this wonderful video
I've had prolapse for years. This helps tremendously.
Loved this! Quick, easy, and so relaxing!
This has been one of the best stretches for me. I cant believe how much doing this have helped my period pain. Thank you so much this has literally been a lifesaver!!!!
I am SOOOO glad to hear you found relief !!
Love it !! Thanks a million Doc!! 😇
Finally found what I needed!! Thank you❤
Thank you so much for this great exercise. I have a lower right back pain and it really helps.
This exercise is wonderful!
Thank you so very much.
God bless you.
Ditto 💝💝💕
Thank you!
This has been a total game changer for me🙌honestly can’t believe the relief I get,not just in the pelvic floor,but everywhere😁
Yayyyy for the relief you experienced !
This was a great release after my workouts today. It's one of my go to's. Much love.
Glad you enjoy it! Thank you for doing this movement routine with me :)
I have a yoga block, but preferred using my medium-hard foam roller for this. It helped as I transitioned from different positions to be able to rock just a little.
Same!
Wonderful pelvic-floor-safe videos on your channel. This one is GREAT for relaxation, which my PT taught is critical for a strong pelvic floor. Thank you!
Wonderful! I am so glad you found my channel!!! I am so glad you work with a PT! They are wonderful!
Perfect timing. Im trying this right now
Thank you . I really feel better
Just found you! Thanks so much! I have had self diagnosed organ prolapse (since I have no faith in traditional medicine) since I went through menopause 10 years ago. It's recently flared up and you are the next best thing to an expensive physical therapist. I've done one of your stretching videos and loved it. Realized it's best to just watch first. And just watching and listening to your soothing voice is therapeutic in and of itself. I am blessed ❤️🙏
I am glad you are finding relief. You can check my Lift program for prolapse relief for at-home support :)
Hands down one of the loveliest stretch/relax i done
Excellent video. Very helpful
I've just executed the exercise and I feel great 💃💃
27 with collagen disorder, bladder prolapse stage 1 & pelvic floor dysfunction. Did it 7p. Was lovely and my organs did deflate and satisfyingly gurgle 💕
So sorry to hear , I have strictures in my rectum from surgery and PFD from scaring as well I had to have a colostomy ~ I’m hoping these exercises from dr bri s exercise will help relax my very very tight pelvic floor . Can barely walk from it
I am so grateful to you, Bri ❤❤❤
I love this thank you so much, very helpful