20-Minute Stretching Video for Abs, Hips, and Groin

Рет қаралды 12,091

Ай бұрын

Enjoy this quick 20-minute stretching routine for your abdominal muscles, hip flexors, groin area, and pelvic floor. If you like this, you'll love my free mind-body-pelvic health 10-day CHALLENGE! Sign up: www.briannegrogan.com/challenge
This stretching workout is "pelvic floor aware." Specific cues are given for breathing and technique, which keeps the workout safe for people with all sorts of pelvic floor issues, including prolapse. 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!
Does your pelvic floor need help? Find out! www.vibrantpelvichealth.com/quiz
WORK WITH ME:
💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial: bit.ly/OPPWforfree
💖Do you have pelvic organ prolapse? Get the first week of Lift for free: bit.ly/liftforfree
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 EXTRA LARGE EXERCISE MAT 8' X 4' X 1/4")
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💖Instagram @vibrantpelvichealth
✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON KZfaq 🔔 Click on the bell and 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 health questions, consult 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 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. Thanks for understanding.
To find a Pelvic Physical Therapist for assessment and treatment, check this link if you live in the United States of America: www.aptapelvichealth.org/ptlo... If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
#pelvichealth #core #pelvicfloor

Пікірлер: 72

@vibrantpelvichealth Ай бұрын

Enjoy this quick stretching routine for your abs, hip flexors, groin area, and pelvic floor. Have you been curious about how the mind and body are connected? Try my free mind-body-pelvic health challenge! www.briannegrogan.com/challenge

@verainnoserve214 Ай бұрын

I have tried to sign up for the challenge but I have been unsuccessful each time😢

@vibrantpelvichealth Ай бұрын

@@verainnoserve214 I just checked and everything is working on the Chrome and Safari browsers! Be sure to accept cookies and check your junk folder to make sure my emails aren’t landing in there. ❤️

@jackieh2434 Ай бұрын

Thank you for looking out for those of us that are hyper mobile! The butterfly stretch I can get my thighs down to the floor, good to know that pillow support is better for my tight pelvic floor! It’s been a high pain day, I carry my stress in my abdomen and pelvis. This routine gave me complete relief 😊 thank you so much!

@vibrantpelvichealth Ай бұрын

I'm so glad that the instruction was helpful for you. YES, hypermobility and pelvic floor tension often go hand in hand. Use pillow supports whenever you want to deeply relax your pelvic floor, even if you don't need the extra height for your hips!

@danastewart9281 24 күн бұрын

I’ve been in the butterfly position for 9 years. I don’t know if I’ll ever learn to sit any other way! 😂😂😂

@FindingPeace4me Ай бұрын

Whoa….that was very releasing…got an emotional release in that one too. Thank you for your affirming, uplifting vibe and channel! So appreciate you and your work Dr. Bri!❤🎉😊

@vibrantpelvichealth Ай бұрын

I'm so glad to hear this!!! Here's to letting gooooo....

@patriciadalton5601 Ай бұрын

Delicious stretches hip flexors and groin feel well stretched and relaxed now thank you Dr. Bri❤️

@vibrantpelvichealth Ай бұрын

I'm so glad!!! Very yummy stretches, indeed!

@jeanlee28 Ай бұрын

I found these stretchings so relaxing and soothing, Dr. Bri!! Thank you so much.

@vibrantpelvichealth Ай бұрын

I’m so glad! 🙏

@emmaeIIe Ай бұрын

Wonderful flow. I felt it during the last exercises right up into the psoas. Thanks Dr Bri.

@vibrantpelvichealth Ай бұрын

So glad you enjoyed it and felt the release!

@danastewart9281 24 күн бұрын

Wow! I’ve been using your videos since you only had a few pelvic floor videos. I was having a really painful flare in the inside, left of my pelvic floor! This completely took my pain away! I do share your videos with my pelvic floor Facebook group. So on behalf of over 3,000 of us, I thank you for all you do for us! You change lives! 🙏🙏🙏🙏🙏🙏🙏❤️

@vibrantpelvichealth 17 күн бұрын

Thanks for being such a loyal subscriber! You rock! And thanks for sharing my videos with your Facebook group. Here's to pelvic health for ALL!

@annieyao9734 Ай бұрын

I was gardening yesterday and woke up this morning with tight hips and groin. I’m so glad you made this video. Thank you Dr Bri🙌🙌🙌🙌

@vibrantpelvichealth Ай бұрын

Awesome! Perfect timing!

@catherinetobin1176 18 күн бұрын

Super, thank you.

@auriciatamasweet3165 28 күн бұрын

Amazing! Thank you!

@hdufort 21 күн бұрын

I cannot thank you too much for this. I have a tight pelvic floor with many issues (been like this for a year). I started PT 2 months ago and progressed slowly. Your sequence of stretches brought me surprisingly fast relief. Pain and discomfort went down a bit in just 20 minutes. I'll repeat the sequence tomorrow.

@vibrantpelvichealth 16 күн бұрын

I'm so glad to hear that it brought you relief! Best wishes, and keep up the great work :)

@naturegirl4074 Ай бұрын

I so needed this. Thank you Dr. Bri

@katherine_art05 23 күн бұрын

Thank you! what a relief!

@vibrantpelvichealth 17 күн бұрын

Glad it helped!

@annegallagher557 Ай бұрын

Thank you Bri, loved this routine, so needed it 🙂💗

@elenavladru Ай бұрын

Thank you 💖 love your videos

@dt2phillips Ай бұрын

I actually did these stretches! They were great! Thanks!

@JillM1000 Ай бұрын

Thanks!

@vibrantpelvichealth Ай бұрын

Thank you so much for your support!!!

@TheBulletzgottishow20 Ай бұрын

Hey Dr bri 🥰🥰❤️‍🔥❤️‍🔥👑💪🏾

@catherinetobin1176 Ай бұрын

Great for hip flexors,ty

@elizalewis984 Ай бұрын

Thank u Dr Bri it surely helps relieve some tension down there

@naturegirl4074 Ай бұрын

This was amazing! And thanks for addressing hyper mobility!!!❤❤

@vibrantpelvichealth Ай бұрын

You're welcome!

@jodiehowlett5427 Ай бұрын

Loved this one! Thank you so much, Dr. Bri. 💕

@vibrantpelvichealth Ай бұрын

I'm so glad!!! You're welcome :)

@paularmstrong6640 Ай бұрын

very good

@CrisRomagosa-ku1by Ай бұрын

I loved this so much..!! Thank you, thank you Dr. Bri!! I'm so thrilled to see you around again! 💖

@vibrantpelvichealth Ай бұрын

Yay!!! Glad to be back in action on KZfaq!

@rhondagallone5908 Ай бұрын

I really enjoyed this and needed it!! I’m gonna work on that last stretch more..there is a a lot going on, but it felt wonderful! Thank you Dr Bri!! Xoxo

@vibrantpelvichealth Ай бұрын

You're so welcome! You've got this..

@adamuhussaini2895 Ай бұрын

Well done my dear

@highseassailor Ай бұрын

Just had an umbilical hernia repair, looking g forward to getting back into the various groin and pelvic routines. They've really helped me, thank you!

@vibrantpelvichealth Ай бұрын

I'm so glad they've helped you! Here's to a smooth recovery. If you think you might need this after your body has healed from surgery, this video has good info and stretches - kzfaq.info/get/bejne/p8qHnN2EyKyZaZs.html (Exercises and Stretches for Abdominal and Pelvic Adhesions - Scar Tissue - 30 Min Workout)

@cindyashruf8152 Ай бұрын

Thnx gorgeous❤❤❤

@CassiaMontgomery-vs9hf Ай бұрын

I had to modify the last one in full sphynx (keeping knees down, still healing from banding) and look straight ahead. Could feel it in the hip flexors, felt oh so good! Thank you!

@vibrantpelvichealth Ай бұрын

You're welcome! Glad you enjoyed it, and great job modifying it to meet your needs AND still get a great release!

@Emiliannelepine Ай бұрын

Love this 😍 this is definitely my new routine my abs were so stiff before that! Curious though, I'm feeling pressure in my ear afterwards especially when doing hamstrings stretches. Do you know what it could be related to? 😮

@vibrantpelvichealth Ай бұрын

I'm so glad you were able to feel some release and relaxation! I'm unsure about the ear pressure, and I can't think of how it might relate to the hamstring stretches. The only thing I can think of is that (perhaps) you were unintentionally holding your breath?? >> The next time you try the video, be sure to breathe slowly and deeply throughout the whole routine. Best wishes!

@Emiliannelepine Ай бұрын

@@vibrantpelvichealth will try thank you so much! Even my partner is doing your routine with me and seeing benefits ❤️

@JillM1000 Ай бұрын

So I just got a squatty potty and it seems to be causing more bearing down of my bladder prolapse. Should I get rid of it?

@vibrantpelvichealth Ай бұрын

Hmmmm... try making some adjustments before you get rid of it! Be sure you're sitting up with a tall/long spine (no slouching) when using your squatty potty. Slouching, hunching, or rounding your spine can cause downward pressure and a bearing-down feeling on your bladder.

@JillM1000 Ай бұрын

@@vibrantpelvichealth thank you, you're the best and you have helped me A LOT

@rulaabiantun1485 Ай бұрын

Thanks Dr Bri, loved this video, could you please do a workout with a gym ball for pelvic floor? Thank you 🙏

@vibrantpelvichealth Ай бұрын

Thanks for the recommendation! I already have this hip and booty workout with a gym ball that you might like: kzfaq.info/get/bejne/a7CFeqaqm5rHZps.html and if you're looking for a GREAT routine with a smaller 9" pilates ball, try this: kzfaq.info/get/bejne/iLShda51tK-WkmQ.html OR if you're looking for more of a stretching/release workout with a pilates ball, try this: kzfaq.info/get/bejne/rbGJdcZlsLCwXac.html

@bilginozyer2232 Ай бұрын

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@davewieder3227 Ай бұрын

Thank you Dr. Bri. I have pedundal neuralgia and wonder if this routine is OK for male pelvic floor. ❤❤❤

@vibrantpelvichealth Ай бұрын

You’re welcome, and yes! This should be great for you. Best wishes

@naturegirl4074 Ай бұрын

She also has a specific video for PN stretching and I swear it got rid of mine :) Best of luck!

@davewieder3227 Ай бұрын

@@naturegirl4074 thank you so much for letting me know that….and to know that there is some hope. 10 months and counting.

@vibrantpelvichealth Ай бұрын

@@davewieder3227 stretches and recovery tips for PN - kzfaq.info/get/bejne/aadnpKx-m9fPnqs.html

@davewieder3227 Ай бұрын

@@vibrantpelvichealth Thank you dear Dr. Bri….you ware wonderful

@josiecasillas4904 Ай бұрын

Are these ok after hysterectomy??

@vibrantpelvichealth 24 күн бұрын

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 conditions . 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!

@aetherea8955 26 күн бұрын

Last exercice was heavy for me😮

@vibrantpelvichealth 24 күн бұрын

It's okay if some exercises feel challenging - progress at your own pace and celebrate small victories! 💪🌟

@buttergurls6401 Ай бұрын

Does that have baby post supposed to hurt like that in between my groin? Because Lord have mercy!

@vibrantpelvichealth Ай бұрын

I recommend seeing a pelvic floor physical therapist in your area. You might have pubic symphysis dysfunction which can happen during pregnancy and/or postpartum, and it can cause groin symptoms!

@buttergurls6401 Ай бұрын

@@vibrantpelvichealth I'm sorry I mistyped. I didn't mean to type baby but thank you I do need a check up