Quick Morning Workout: Prime Your Pelvic Floor and Core!

Рет қаралды 18,592

Күн бұрын

This quick morning routine primes your core and pelvic floor for a great day. It's awesome if you have a lot of walking or hiking planned! If you're new to my channel, I'm Dr. Bri and I help women and men with pelvic health issues live life vibrantly. You CAN get better, and I can help! This workout is my current morning routine, and it's something that I do every day even when I travel! You don't need much space as I'm showing here, from my hotel room in Porto, Portugal.
Moves:
•Hanging
•Standing Figure-4 Stretch
•Hip Circles
•Elbows and Knees: Hip Extension and Hamstring Curl Pulses (both sides)
•Quadruped Hip Circles
•Lion's Breath
•Quadruped Rock-Back
•Flowing Bridge
•Hips-Up Time (option to add frog stretch)
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 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 LARGE YOGA MAT 7' X 5' X 8MM)
💖My Website: www.vibrantpelvichealth.com/
✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON KZfaq 🔔 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.womenshealthapta.org/. 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/FemPlaylists
❤ Facebook page: / vibrantpelvichealth
❤ Pinterest: / vibrantpelvichealth
❤ Insta: @vibrantpelvichealth
❤ My book, Lady Bits: amzn.to/3Bo588U
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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

Пікірлер: 65

@vibrantpelvichealth 2 жыл бұрын

Hey friends! This is my current morning routine. Pick the moves that work for you, and create your own "morning primer" workout! How you start your day is how you live your day, make it great! Check the video notes for links ❤️xoxo!

@sriroopamadapati5695 2 жыл бұрын

@femfusion fitness and pelvic health Doesn't the first exercise put pressure n push the uterus further down?

@sriroopamadapati5695 2 жыл бұрын

Doesn't the first exercise put pressure on the uterus? I read somewhere that pressure on core pushes the uterus further down.

@vibrantpelvichealth 2 жыл бұрын

@@sriroopamadapati5695 if you keep your back flat and sit way back (don't tuck your bum under, and don't round or "hunch" your back) -- and as long as you keep breathing (DO NOT HOLD YOUR BREATH) -- then it should be okay! However, everyone is different. You should only do what works well in your body. As I mentioned in the note above, this is my current morning routine. Do what works for you, and leave the rest behind!

@sriroopamadapati5695 2 жыл бұрын

@@vibrantpelvichealth okie, I think that explains it. And this what I always wondered bcoz, some say build ur coreto support the uterus and building core is not possible without putting pressure on it. And then they say don't put pressure on ur lower abdomen, I find this counterintuitive!

@vibrantpelvichealth 2 жыл бұрын

@@sriroopamadapati5695 the main thing is aligning your body properly to support your organs, and managing your intra-abdominal pressure by way of proper breathing. If you explore my videos I think you'll continue to learn more and more! You can also get the first week of my Lift program for free here: femfusionfitness.com/lift

@amazonhealer Жыл бұрын

❤you Dr Bri, your exercises had made a impact with my pelvic health in a positive way, 🙏🙏

@vibrantpelvichealth Жыл бұрын

Wonderful!

@jro8503 2 жыл бұрын

Nice - I may try it as an end-of-day routine too ;-) I so appreciate the clarity and professionalism in your videos. I think it comes from the fact you've done some careful editing, text highlights, and often the instructions are voice-over. It really works. Thanks so much for such great content!

@vibrantpelvichealth 2 жыл бұрын

Perfect! Great at the beginning and/or the end of your day. And thanks for your kind words about my videos! I just want to be sure everything is clear.

@lisabaldwin3689 2 жыл бұрын

thank you! It was my evening stress release!

@joanaholylife 2 жыл бұрын

Welcome to Porto, have a nice stay, enjoy!

@jengranneman1036 2 жыл бұрын

This is so great. I feel so much more stability in my pelvis and pelvic floor after this! Going to start using these exercises in the morning regularly. Thank you Dr Bri! 😊🙏💕

@dianelirwin 2 жыл бұрын

You are amazing! I shared a workout with a coworker yesterday. I hope that she will be blessed with your wisdom as I have 😁

@vibrantpelvichealth 2 жыл бұрын

Thank you so much for sharing! That means a lot!

@ashleygraham3959 2 жыл бұрын

What a great way to start my day! Thank you!!

@vibrantpelvichealth 2 жыл бұрын

You're so welcome, Ashley! I'm glad you gave it a try!

@Mina-op5rc 2 жыл бұрын

Thank you so much. I really enjoyed it.

@vibrantpelvichealth 2 жыл бұрын

I'm so glad!

@annamarcaletti1025 2 жыл бұрын

YOU HAVE REALLY HELPED ME WITH THESE EXCERISES I FEEL SO MUCH BETTER AND CONFIDENCE

@vibrantpelvichealth 2 жыл бұрын

I'm so glad to hear that, Anna!

@WonkoAndJill4Eva 2 жыл бұрын

Love this! Hip circles are my fave.

@vibrantpelvichealth 2 жыл бұрын

Love that you love them too!

@nicola7982 2 жыл бұрын

Excellent work out!

@vibrantpelvichealth 2 жыл бұрын

Thank you!

@nickdaskalakis9289 2 жыл бұрын

Such a great workout but if you’re in Portugal , that becomes the icing on the cake 🧁

@lindagordon8811 Жыл бұрын

Thank you so very much 🌺

@vibrantpelvichealth Жыл бұрын

You are so welcome!

@cindyrasley627 2 жыл бұрын

Thank you 🙏thank you 🙏thank you🙏 so very very much! I am going to try my very best to start this routine and every day to be more present in my mind and body! You are wonderful and I’m really enjoying your videos👍❤️Cindy

@vibrantpelvichealth 2 жыл бұрын

YESSSS!!! Love this, Cindy! I love your determination. You can do this. Consistency brings HUGE rewards. Do a little bit every day, and watch it add up!

@hetty805 2 жыл бұрын

Thank you for posting this. I wanted to mention one of the ways I get cardio, is I do figure8 fitness. It's circling the hips and moving them in a figure8. This really has been a fun way for me to get in cardio at home because I'm not going to a gym and I don't have room for a treadmill. As a sufferer of pelvic pain for years, it hasn't caused me any pain. I just though I would mention it in case you would like to give it a try!!! Thanks again for your videos!

@vibrantpelvichealth 2 жыл бұрын

Great! I love figure 8's too. Here's a video I did a long time ago, it's not the best quality but it shows my passion! kzfaq.info/get/bejne/mciUmdponp-upGw.html and here's a newer figure 8 video from me: kzfaq.info/get/bejne/fJygetdzs9Otdo0.html

@hetty805 2 жыл бұрын

@@vibrantpelvichealth thanks!

@ontheprairie 2 жыл бұрын

This 70 something woman thanks you so much. I can do a 9 min morning workout. No excuses.

@vibrantpelvichealth 2 жыл бұрын

Yay! Keep it up! So glad you are here!

@emiliasantos5426 2 жыл бұрын

You were here in Portugal 😄 hope you had a good time!

@vibrantpelvichealth 2 жыл бұрын

I did! Thank you!

@bande3549 2 жыл бұрын

Thank you so much. Please post some diastasis recti exercises.

@vibrantpelvichealth 2 жыл бұрын

Thank you! Here is a playlist for all of my diastasis recti videos: bit.ly/Absplaylist

@chenoabryan8458 2 жыл бұрын

Notice this is perfect for us ladies whom have Diastasis Recti....

@haleylindberg3327 2 жыл бұрын

Hi there - I am looking into your program due to the fact I discovered I have pelvic prolapse. I am only 2.5 weeks postpartum and I am wondering when you recommend beginning your program. I am mentally pretty wrecked about it and want to take control and change this asap.. but i also think i aggravated it by doing too much too soon so I dont want to he stupid. Thank you for you reply.

@vibrantpelvichealth 2 жыл бұрын

Great question, and it's wise of you to make sure that you're not doing too much too soon! Assuming you had an uncomplicated vaginal delivery, then you should be fine beginning my Lift program at around 4-6 weeks postpartum... I encourage you to go through the first week of Lift for 7-14 days before moving forward... take your time and go slow. vibrantpelvichealth.com/lift Please talk to your healthcare provider if you have ANY questions about your specific needs, and know that even just deep "core breathing" is a great place to start gently working your core. You can start that as early as TODAY (at 2.5 weeks postpartum) Breathe into your pelvic floor and belly. Expand as you inhale, and then feel your pelvic floor gently lift and your belly gently draw inward as you exhale. You're going to do GREAT. You've got this!

@user-nu3rc6ir2o 2 жыл бұрын

OMG you are currently in Portugal? I live in Portugal... I would like so much to meet you I feel like I know you after following you for so long...you did so much to me (still are)...

@vibrantpelvichealth 2 жыл бұрын

I am not! Thank you for your kindness! Thank you for following me for so long! Glad to help! 💚

@YellowPineappleHoyas 2 жыл бұрын

I have Ehlers Danlos and can not do the Elbows and Knees: Hip Extension and Hamstring Curl Pulses (both sides) because i cant bear weight on my forearms or shoulder. Can I do this exercise in another way? What about lying flat on my stomach?

@vibrantpelvichealth 2 жыл бұрын

I think so! Try it and let me know what you think!

@hislivelystone 2 жыл бұрын

I know you probably can’t say for sure but would the 4 pose be safe for someone with a labral tear from mild hip dysplasia? I’m pretty able bodied for someone with my issues but my pelvic floor needs all the help I can get.

@vibrantpelvichealth 2 жыл бұрын

Thank you for asking! Please talk to your doctor about this! Working with an in person PT would also help you so much!

@hislivelystone 2 жыл бұрын

@@vibrantpelvichealth thanks! Most doctors seem pretty clueless about exercise lol I have worked with PT for my hips and a pelvic floor PT for my pelvic floor after my 1st and 3rd births. (Didn’t really seem to need it after my 2nd.) It just gets expensive.

@sameenchowdhury9006 2 жыл бұрын

Is it helpful for man ?

@vibrantpelvichealth 2 жыл бұрын

Absolutely! Men can benefit from this just as much as women.

@lorainejoy1193 2 жыл бұрын

Is this ok with a prolapse?

@vibrantpelvichealth 2 жыл бұрын

Yes, All of my workouts are pelvic floor safe unless I say they are not in which I will tell you how to do it safely. If you have prolapse, I have many videos here on my channel but I also have a free trial of my program designed to help with prolapse symptoms. You can try it here: bit.ly/liftforfree