How to Minimize Symptoms when Sitting for Long Periods - Exercises and Tips!
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- Опубликовано: 2 авг 2024
- Sitting for long periods (on planes, in cars, and in offices or classrooms) can be HARD on your back, hips, and your pelvic floor. Watch this video to learn what to avoid, and exercises to help!
The exercises and/or information in this video are for general educational purposes only. Proceed at your own risk. For specific medical questions about your individual needs, consult with a healthcare provider in your area!
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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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
We appreciate your questions and will do our best to respond to general (non-medical) questions! However, we can't catch every comment and so if you need additional support, please explore our free pelvic health guides at bit.ly/vibrantguides ...Shine on! -Dr. Bri and team Vibrant
Thank for the pelvic floor support and exercise.
Thank you! So timely. I did the tilted pelvis-sit last night at work when I was getting sharp pains in my hip (not unusual when I overdo it) & was afraid to sit down. My PT has me working on my super-weak glutes now plus I started Tensegrity Yoga. Yesterday I had the PT appoint., then I did yoga, then my 8hr Custodial shift. When the hip is this bad I limp home & take a muscle relaxant + heat pad but last night I caught your vid & it helped so much!!!!!!!
Thank you Dr Bri! You are awesome! I absolutely love how you explain things in depth unlike any P.T. I've ever known. Your content is life changing and I cannot even express my gratitude in words.❤️
🙏Thank you so much for saying that,@@rebeccahenry1621 !! It keeps me going!
Thank you to the person who asked for this video! And thank you Dr. Bri for such helpful content. I’m new to your channel & it’s binge worthy AND life changing. I appreciate what you’re doing so much! 🙂
YAY!! I'm so glad you caught this video and that it was helpful for you!
Brilliant! Absolutely brilliant, for everyone who spends so much time these days in cars or planes or trains! As you say we need to keep moving as much as we can, so helpful these little movements and it’s just basic common sense aswell! Keep up the great work you’ve helped me tremendously with my pelvic issues I do one of your videos every day! Xx 👍👌❤️❤️
Thank you for your kind comment, it made my morning! :) I'm so glad you found this video to be helpful. YES, the small movements shown might seem insignificant, but they're so, so important to keep the blood flowing when sitting for long periods. Happy travels!
Always so helpful. AND, can I just add, those white seats are immaculate! 🙂
Ha!!!! I know, luckily they clean up easily!
Wow! Thank you so much for this!
I was actually just this morning wishing I had some instruction on how to manage my pelvic floor while in the car.
Anything more you would add for when you’re driving?
I'd just add to car dance as much as possible! And breathing slowly and deeply, 360 degrees (all around your ribs, belly, and back) is ALWAYS a good idea as well.
Thank you Bri, you read my mind today, after driving for 3hrs and sitting at my course today for 7hrs, I came home and complained about sitting all day, then I opened my mail box and there was a link to your video:) Brilliant tips, thank you so much! I had already started doing a kind of heart circle dance to music at traffic lights!!
PERFECT! And I love that you're car dancing at stoplights! I do that too!!!
Thank so much for your Work!
This is brilliant and much needed. Thank you! ❤
Thank you! Exactly what I needed..!
thank you Dr. Bris for all your information about pelvis health.
Good tips! Thanks❤
Thank you, great advice!
Thank you 🙏 you have changed my life ❤
Wow, what an affirming thing for me to read! I appreciate your comment, and I'm proud of YOU for doing the work to apply the information I've shared with you.
Getting ready for a long drive, this is very helpful!
These tips are so wonderful! God bless you!
Great content! I’m going to save this for the next time I travel.
Thanks for your help doc,we 💕 u😊 We enjoy watching u.
Woohoo, I requested this topic and I can’t WAIT to listen. I saw the title and squealed. Thank you Dr. Bri!!!!!🎉
YAY!!! Great topic request, thanks for the suggestion!
Oh Wow , Thank you so much D. Bri , I have started to follow you and have done some of the exercises you have shown us , looking forward to watching more 🙏🏻💖
You're so welcome!
This is so helpful! Thank you Bri ❤
You're so welcome!
I am SO grateful for this video, thank you so much! I have been dealing with pelvic floor PT off & on for years amid many surgeries, but this taught me a lot, & made me realize some of what I've been doing on long car rides is actually the opposite of what is needed. Thank you!!
So glad it was helpful!
Thank you so much for this content! It is very helpful ❤
You're so welcome! Glad it was helpful!
Very useful, thank you so much! Have to seat at work for 10 hrs, will do your tips❤
That's briliant. Thanks so much for those valuable tips.
You're welcome! Thanks for watching! ;)
Thank you. I think that is going to be sooo useful. Just had a, actually fairly short car journey ( an hour and a half) but the seat wasn't how I like it - now I'm paying for it.
It can be SO uncomfortable, and challenging, especially for those of us who already have pelvic health challenges! Good luck, you'll get through this... and now you have additional tips to help. Best wishes!
So incredibly helpful for those of us who travel for work, thanks !
Glad it was helpful!
I have a trip coming up in a few days and am feeling so much more confident having watched that, thank you so much Dr Bri
I'm so glad!!! Happy travels!
Good tips they make sense. Thanks…..
Thank you!
Super cool, practical info!
Glad you think so!
I just had surgery 5 weeks ago and have to go back for Post op again in a few weeks. 6 hrs each way. Thanks Dr. Bri.
This came just in time for our looong drive to Wisconsin. Thank you so much.
Safe travels! Move as much as you can, and breathing slowly and deeply (letting your ribs expand out to the sides, and to the front and back) is always a good idea :)
Thank you so much for this video.
You are so welcome!
You sre an amazing blessing❤
Thank you Dr Bri. You have given me a new and positive way of dealing with my pelvic issues. The information and suggestions have been amazing. Given me confidence. Thank you so so much. ❤
Always happy to help :)
Oh you changed the game!! Good look!!
Thank you so much for this video Dr.Bri. I had jury duty this week and those long periods of sitting😢 I'm definitely not used to it not a couch potato very active.
You're welcome! Jury duty and long periods of sitting can be challenging, especially if you're used to an active lifestyle. I'm glad you found the video helpful for managing your pelvic floor during those times. Remember to take breaks, do gentle stretches, and stay mindful of your posture to minimize discomfort.
Thank you Dr. Bri's
Any time!
Great tips, so timely for me, going on a car trip next week and I always have problems going pee after sitting in the car ! Thanks ! ❤️
I'm so glad this came at just the right time! Happy travels, remember to MOVE as much as you can! And breathing slowly and deeply, 360 degrees (all around your ribs, belly, and back) is ALWAYS a good idea as well.
Thank you, thank you!
You're very welcome!
Looks like fun. Thanks.
Enjoy!
Have a great day Doc Bri love your lecture help me much God bless 🙏❤️
Thank you !! Have a great day as well!
THANK YOU!
You're welcome!
Thanks
It's my pleasure.
This is so helpful! I get stressed when I’m long trips because I’ve had too many bad experiences with accidents. In part because I don’t necessarily feel the urge to have to go until it’s urgent. I can remember being in so much pain one time and thinking I was literally going to explode. Knowing I have this in my toolbox will help ease the stress that exacerbates my issue. I also get constipated when traveling many times. This has been a nightmare for urgency while traveling. 😩😭😰
I'm really glad to hear that you found the information helpful! Traveling can be challenging, especially when dealing with pelvic health issues. It's great that you're aware of these techniques and strategies to manage urgency and discomfort during long trips. Remember to stay hydrated, take breaks, and practice the exercises and techniques that work best for you. Travel should be an enjoyable experience, and with the right tools, you can reduce stress and discomfort. If you have any more questions or need further advice, feel free to ask. Safe and comfortable travels to you! 😊🌟 ~ Vibrant Support
Fantastic. I will share it with my daughter who sits at a computer for work all day.
Great! I also have another video with tips for people at the workplace: ruclips.net/video/85-0V_cqlXg/видео.htmlsi=3Dbw7fAvjGzeouIN
Thank you for your help i ve been doing many of the workout for 3 months and omg i feel my pelvic is so much stronger i used to pee in my hot bath its all gone now i can also hold the pee for much longer thank you for your help again ❤
You rock !! I am so happy for you !!
Thank you. This is exactly what I need. I hurt my tailbone on my exercise bike a couple years now. Would you please talk more about tailbone healing? I did everything and prolotherapy but still not comfortable and struggle everyday. I think your knowledge and exercises are definitely a great help. Thanks again. Kally from Canada.
For tailbone recovery, you're going to really want to focus on softening the muscles around your anus and "blossoming" your sitting bones apart. This biases the posterior pelvic floor. Check out this blog post, with video embedded: www.vibrantpelvichealth.com/blog/pelvic-floor-relief
@@vibrantpelvichealth yes I have been followed this video for a while. It definitely has helped me to calm down and more relax. Thank you for that. I am scheduled to see a pelvic Physio next week. See what she says. And at some point I might need to register for your course. Let me find out more first. Thank you so much for what you do and you have helped so many people.
Thank you Dr Bri I tried this in my car today an at work an it definitely helped. I have h/o mild cystocele
Glad it helped!
thanks
You're welcome!
This is great, my husband and I go on long road trips often and this will so help. My doctor just recommended surgery for my pelvic floor, very nervous about it
I'm glad you found this helpful for long road trips. If surgery is recommended for your pelvic floor issues, it's normal to feel nervous. Before proceeding, discuss the procedure, risks, and alternatives thoroughly with your doctor. Consider seeking a second opinion and exploring non-surgical options like pelvic floor physical therapy. Ultimately, make an informed decision that aligns with your well-being. ~ Vibrant Support
@@vibrantpelvichealth thank you, I'm doing a lot of research. I have another consultant in 2 weeks
Nice! I have a u shaped travel neck pillow that's my constant companion on long trips. Behind sacrum or for sitting on :)
Sounds great!
This is great. The sitting on the ushaped towel is what I need. I may have to use 2 towels…I’m twice the size of you and my towel isn’t long enough to support my thighs. There’s a lot of badunk a dunk back here!
I am glad you like the towel tip!
Great video. I also use an airplane neck pillow to sit on for long sitting periods.
That's a great idea!
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Yes so terrible to stay on chair all day when you have rectocel.
Many thanks 😊😊😊
You're welcome! I hope these tips are helpful for you!
Hi dr i m suffring with bladder prolapes from about 10 years i m 30 years old please recommend for me best exercise
Please reach out to your local pelvic floor PT for individualized guidance. In the meantime, please check our free prolapse guide bit.ly/prolapseguide ~ Vibrant Support
I wish I’d had this a month ago! Went on a 2 hour trip each way and it took a week from my pelvic floor to recover. But now I know what to do! How often should you do these movements while traveling?
At least once is a good start :)
Dont have pain in pelvic floor muscles but in my levatur ani muscles, do you have some video about that? please help.
I have an entire playlist dedicated to levator ani pain/tension: bit.ly/femtension
Would this still be a good exercise for a hypertonic pelvic floor?
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 issues. 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!
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I bought a cushion seat and back support for car. Is that a mistake ?
It if allows you to keep good posture, then you should be good. ~Vibrant Support
So this wouldn't be for someone with a hypertonic pelvic floor?
It's not too activating, and every activating move is balanced with cues to relax, so it should be fine for ALL pelvic floors. However, it's always important to listen to YOUR body and stop or modify anything that feels like "too much" for your personal needs.
Now I know why you say blueberry! Gentle! Lol
ha ha! We don't want to make blueberry juice, right? Just a gentle little squeeze...
Please help me Dr Bre my lower abs bulge even when i put a towel
We recommend consulting a healthcare professional for assistance with abdominal bulging. They can provide tailored guidance. ~ Vibrant Support
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