This 20-minute workout is ideal for hip mobility, pelvic strength AND release, breathing, and digestion. It includes exercises that are proven to be MORE EFFECTIVE than Kegels for pelvic floor activation! Do 3-5 times per week and see how good you can feel.
This routine is safe for most people with prolapse, bladder issues, and pelvic tension; however, listen to your body and stop or modify if anything feels uncomfortable for your pelvic floor needs. For example - the breathing, twisting, and side bending exercises at the beginning of the workout can be done standing (or seated on a chair) if it's uncomfortable for you to sit on the ground. Modify as needed for YOUR body so that your pelvic floor feels supported, and in order to maintain proper posture, breathing, and technique.
This workout includes:
• Seated side bend - root down!
• Breath of fire
• Seated twists
• Straddle belly-hug side bends (seated on pillow)
• Cat/Cow (41% more PF activation than a Kegel)
• Hover (49% more PF activation than a Kegel)
• Elbows and knees - hip extension, extended leg circles each direction
• Inner groin stretch/rock backs
• Hip abduction leg lifts
• Outer hip stretch
• Rock backs into Child's Pose
• Reverse Tabletop - option for hip touchdowns
• Bridge (56% more PF activation than a Kegel)
• Supine leg sweeps and circles
• Hamstring stretch
• Reclined Twist
• Half happy baby
• Bridge to re-center
• Full happy baby
Study referenced: Crawford B. Pelvic floor muscle motor unit recruitment: Kegels vs specialized movement. American Journal of Obstetrics & Gynecology. April 2016:S468. www.ajog.org/article/S0002-93...
Does your pelvic floor need help? Find out! www.vibrantpelvichealth.com/quiz
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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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