Back and Booty Blast with a Bonus 💖 Morning Primer Workout!
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- Опубликовано: 26 дек 2024
- This is a fun "morning primer" workout that moves fast! Do it every morning, and each day you'll get stronger and better at it. If you have a lot of pelvic tension, push pause halfway through the workout and relax your muscles for a few minutes before finishing the routine. Stay til the end for a special bonus!
Listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs.
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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.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 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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This is a fun "morning primer" workout that moves fast! Keep practicing -- each day you'll get stronger and better at it. If you have pelvic tension, **push pause** halfway through the workout and relax your muscles for a few minutes before finishing the routine. Check the video description if you have more questions!
Love love love this! I love these quick morning routines! TY!
Glad you like them!
Thank you! I appreciate the fact that you take time to relax and also after every exercise you help us to release.
Happy to help
Thanks this was good I needed this .. hope it strengthens my glutes and hips ..
You got this!
@@vibrantpelvichealth thank you for being amazing this made me feel good I added it to my therapy ! I was told glute and hip workouts is good for me because I dislocated my pevis and broke my sacrum those areas need strength
Thank you so much Bri for all the information you share. It has helped me immensely. Can you please share some important principles about diet as well as the work out routine that you follow. Thanks!
You might enjoy this video about what I eat in a day: ruclips.net/video/zr-gzR3YAh4/видео.html I also share nutrition information in my online courses, Lift and Overcome!
Great traveling routine ..lower back flexibility and strength is the key for anyone in a fixed traveling position for hours at a time
Awesome! And yes, you're SO RIGHT about traveling. It's hard on the body, and you need strengthening and stretching routines to help counteract those lengthy periods of fixed positions. Glad you liked this workout!
Thank you, you've given me a workout I can do without causing my pelvic prolapse to stop me.
I'm so glad!!! Yes, this is a GREAT workout for prolapse! I have lots of others that are great too, such as hips-up fitness: ruclips.net/video/kgEcUJdqEjY/видео.html and of course my Lift program is an all-in-one program that's helpful for prolapse as well (www.vibrantpelvichealth.com/lift) ...best wishes! You've got this!
Love this workout!!!
Really enjoyed this workout. It's perfectly paced, a good challenge but not overwhelming. Thank you
Glad you enjoyed it!
My pubic bone was painfully poking into the floor when I lifted, so I used a folded towel. That made all the difference for me--yay! I really don't think I was butt-clenching or tilting my pelvic posteriorly; I even experimented briefly with a relaxed belly while lifting and still felt sensitivity on the pubic bone. Hopefully the towel is an acceptable solution as my body is getting a lot of benefit from all the morning primers you offer and I love to jazz them up with different ones each day
Kris, I am so glad you were open to exploring modifications for this workout routine. The key is to feel better and maintain good posture during the workout :) I am happy you are having fun every day!
Just what I needed. Thank you!! Love all your outfits too❤
Awesome! Thank you!
Thank you!
You are so welcome :)
What a beautiful workout! Loved the rainbows!❤
Oh yay! I'm so glad you enjoyed it! The rainbows feel great, don't they? (And the little bits of dancing to release in between moves, of course 😊)
Looks brilliant this is now on my list. Thanks 😊
You're welcome! Enjoy!
I like your videos and I do some of those movements along with the ones that I do. Now, my question is if men can do these excercises too?
Yes, 100%!!! The workout videos on my channel are all safe and GREAT for men to do as well.
Love these exercises! My front hip bones dig into the mat and hurt on some of the positions. Is it me? Or, am I doing something wrong?
It could be because you are pressing too hard on your hip bones ?
Hi doctor I have a E D problem which exercise I can follow tell me please
This playlist has helpful videos bit.ly/PelvicStrengthMen
You might also want to check the Overcome program
Thank you so much for helping me
Loved this. I struggled with the swimming action my lower back is a bit stiff. I surprisingly managed the rest of the practice ok. I was puffing a bit by the end it certainly gave my heart rate a good run ☺ Thank you
I am glad you managed to do the whole workout. Take your time and adjust the movements to accommodate your needs. You can try this quick workout for your lower back. It can help with stiffness. ruclips.net/video/GVe5PcfOI5Y/видео.html
@@vibrantpelvichealth thank you for the suggestion...
LoVe 💕 this quickie Doc!🙌🏾💕
Glad you like it !!
Lovely video! I was wondering how do I know I’m activating my pelvic floor the right amount? Cause I feel like when lifting things I’ll activate it but it’ll feel rather uncomfortable. Should one let go of the tension after the lift a little so you don’t carry it with the full activation of that makes sense?
Great question! Oftentimes, people are over-gripping. I've found that *too much tension* is a problem for most of my clients! I often counsel my Lift/FemSquad members to "try softer" when zipping up/activating their pelvic floor and core. It should be a fairly gentle sensation, especially if you're lifting something light-weight, and it should definitely not be uncomfortable. If it's uncomfortable, then it probably means that you're activating too much, and possibly even recruiting other muscles (such as your glutes). And re: the rest of your question, YES, after you finish the activity that requires extra core stability (such as lifting something), you can release the extra tension in your muscles and just focus on alignment and proper breathing.
@@vibrantpelvichealth yes I feel like thinking about contracting somehow seems to interfere with the body’s normal reflex sometimes🤔 so did I get that right: after the lift when I’m still carrying the object I can already release a little of the tension?
@@madeleines.5998 yep! You've got it right! Experiment with it and see what feels right in your body. But for me, when lifting and carrying things, I usually "zip up" my core and exhale as I lift, then I release the extra tension as I'm carrying the object, and then I zip up again when I'm setting it down. Tune into your body. You'll feel what you need to do, and soon it will become automatic!
Ur are great doctor
This looks great but my pelvis is tilted forward and I have Degenerative Disc Disease and Arthritis in my lower back which would make this routine impossible. Any suggestions?
I recommend visiting a local pelvic PT for one-on-one support. They can provide individualized advice. You might also benefit from my seated exercises. I have several of them on my channel.
Dr bri, what can I give u back for all yr working vids
That's such a kind thing to ask... Thank you. The most helpful things you can do for me is to give my videos a "like," subscribe to my channel, leave helpful/supportive comments on my videos, and share my information with friends and family!!! Tell people about my channel to help it grow. Or you can tell people about my website and the programs I offer: www.vibrantpelvichealth.com/ ...I truly appreciate you!
Does anyone know how often we should be doing pelvic floor exercises per week? Are we supposed to stop at any point or do them forever? I just don't want to overdo it!
Exercising is really good for both the mind and body. A healthy exercising routine is akin to a healthy eating routine. It is something that will benefit everyone ! The key in all workouts is to maintain good posture , breathe well, and engage and relax your pelvic floor appropriately.
Dr bri what’s your thoughts on shockwave therapy for cpps?
Every body is unique and responds differently to it. I encourage you to ask the opinion of your healthcare provider :)
Shine bright!!!!❤
Yes ❤️
Beautiful to get the hips moving anytime ❤
Absolutely ❤️
Added to favorites. Not a fan of voice overs. Do u have any in real time?
Almost all of my videos are real-time. The voiceovers in this current series of "morning primer" workouts is because I just moved, and I'm still trying to figure out how to set up my home studio with microphone. ;)
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Thank you for your support ❤️
I’m not that flexible to do that ugh 😑 at least not now
This routine is one of my faster-moving routines, and some of the moves are a little more challenging than what I usually do! Check out my other videos, for example I have a "beginner core" playlist (and over 750 other videos to choose from)... there are lots of OTHER options if this workout isn't for you. You might also like my Overcome program which can help with your flexibility: www.vibrantpelvichealth.com/overcome-pelvic-pain-for-women
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You are so beautiful and fit with a great personality I would love to go out dancing with you would be a lot of fun