5 Minute Foot, Core, and Pelvic Floor Workout
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- Опубликовано: 2 окт 2024
- Be sure to use a yoga mat or folded blanket under your feet and knees for this quick foot and core workout! In just 5 minutes, you'll do DEEP foot, hip, and knee stretches and strengthen your core and pelvic floor.
This routine is appropriate for hypertonic (tight) and hypotonic (lax) pelvic floor muscles. However, everyone is different! Listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs.
Do you want a standing foot workout? Try this: • Foot Workout for Your ...
Does your pelvic floor need help? Find out! www.vibrantpel...
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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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Use a yoga mat or folded blanket under your feet and knees for this quick foot and core workout (not rocks and sand as shown in the video, lol)! Practice makes perfect, so if the foot stretches in this video feel intense right now, keep trying... and don't forget to BREATHE. Have fun! Talk to your doc if you have any specific foot-related Q's!
Good day , thank you for this video i enjoy my outdoor walking i needed this stretch and
comfort my feet awesome , 👍 enjoy the beautiful country your in i look forward to
more videos thank you sooo much ! Elaine
from Canada
Thank you for your wonderful message !!
I cannot tell you how helpful your content has been for my tight, dysfunctional pelvic floor! Your instructions are concise and clear, thank you!
I'm so, so glad to hear that! Thank you for sharing this with me ❤
New subscriber here. I love this quick routine. It got me started and I transitioned into some lower body pilates and a few open books!
I found you in my quest to solve my chronic tailbone pain. I've done a lot of pelvic floor strengthening, but I think relaxing it is more effective. I tried a few of your pelvic floor meditations. Do you happen to have any with the ocean sounds in the background? I tried to get that going myself, but I couldn't wrap my head around the Bluetooth puzzle. 😅
Thank you for everything you are sharing. I know I'm going to learn a lot from you!
Hi Jacqueline, I'm so happy that you found my channel and that it's been helpful for you! Honestly, I have so many videos that I forget everything I've created (lol!) but you might try this meditation -- ruclips.net/video/SCCvO_w8-Vc/видео.html
Amazing😍 could you do a video about the right tongue posture? Cause I feel like I’m always sucking in the base of my mouth and I feel like there’s a connection to the pelvic floor.. and also tongue posture seems to affect overall body posture and breathing
Noted ! In the meantime, you might want to check this video about the jaw / pelvic floor connection rb.gy/a9blpw
I do the bridge, but I don't remember as to why. The exercise is part of my routine. Now, I can add the lifting of the feet. Thanks. Again, nice view.
The bridge is an awesome hamstring and glute strengthener, and a pelvic floor strengthener as well! Bridge has been shown to create 56% more pelvic floor activation than a Kegel when done correctly. So it's a great move! Double-duty when you add footwork :)
Have a lot of pain in my feet 😢. Not able to alow your pitter patter move when you were on the yoga mat. I'm about three weeks of twice a daying your two pelvic floor foot excersize's. Do you happen to have more. That are more softer on the foot movement. They hurt so much.
Dr. Bri has several gentle full body and foot workouts on her channel. If you are in pain, please consider seeing your healthcare provider to assess your symptoms and provide an individualized treatment plan. ~ Vibrant Support
Thanks for calling attention to this video. :)
Thank you so very much. This was amazing.
I'm so glad you enjoyed it!
Your content is amazing been doing your pelvic floor routines for 6 moths now feels so good thanks for all you do x
Thank you for working out with me :)
I told my mom that my calves cramped up after a run. And now here I am. I don't know if guys need to do pelvic floor exercises, but the foot stretches are nice. :)
Guys can benefit from pelvic floor exercises too. Glad you're enjoying the foot stretches. Keep listening to your body and stay active!
Hello Dr. Bri... Can you please provide your email address? I'm a patient of pelvic floor disfunction and need advice from you.
Hi there, unfortunately we don’t provide medical advice ~ Leila from Vibrant Support
what a great session. One thing i prefer to do instead of distracting myself from any discomfort is to breath into the discomfort instead of distracting myself with massaging my face etc. My you walk with Pleasure! :)
Breathing into discomfort is a powerful and mindful approach. It's amazing how tuning into our breath and allowing ourselves to be present with sensations can bring a sense of calm and connection with our bodies. ~Vibrant Support
Oh, keep this up I love love, love love you and your channel
Thank you !!!
Are these exercises good for plantar fascia pain relief?
They can help. Listen to your body; stop or modify the moves as needed.
Hello
Dr bri found ur channel 2months Ago nd liked ur content it’s really helpful
Welcome to my channel !!
I love this workout! I do it frequently.
Wonderful! ~ Vibrant Support
Great short video to do or to tag onto another one.
hi Bri! I am wondering how to go from standing to sitting and sitting to standing safely. I feel symptoms if I do it too much so I know I'm doing it wrong. I have a uterine prolapse and am overweight (working on that also!) Thanks!
Hey, maybe sit you chair in front of a counter or kitchen table so you can assist with your arms. 💪😎
Only go as far down as you can while holding on to something stable. Girl I'm with you. This is not as easy as it sounds!
Hi Kelly! Karen has a great suggestion to use your arms for assistance via a countertop or kitchen table. And it's great that you're working on weight management. I have some additional tips as well. :) First, practice tiny standing air squats (i.e. from a standing position, sit your bum back a few inches -- hinging at your hips -- and then exhale and lift your pelvic floor/core as you straighten your legs and come up to stand). Do 5-10 reps of this exercise a few times per day. These mini air squats will work the strength of your hip/glute and pelvic floor muscles. This will help you with both sit to stand, and stand to sit movements from a chair. It will also help you with the breath control/pressure management aspect since you're practicing coordinating your breath with the movement. **To help with prolapse, you want to exhale with exertion (i.e. during the hard part, when the intra-abdominal/intra-pelvic pressure typically builds up). So for example, when standing up from a chair, you'll want to slide your feet back a few inches, inhale, and then **exhale ** as you use your muscles to come up to stand. I talk more about lifestyle tips to help with pressure management in my Lift course, which is designed for prolapse: bit.ly/liftforfree
This was a life-saver for my feet! My doctors at Kaiser had no clue why my feet were losing sensation and my balance was weakening, but suggested all kinds of things and tests, with no results as yet except that the lab tests all came back fine. My chiropractor (independent of Kaiser) had made sure I wore supportive shoes all the time with inserts, to fix an arch collapse; a good thing he did, it helped the arch, but kept my feet fairly rigid, and then I started losing foot sensation. I figured out that some callous-softening creams and foot scrubs would help, but they helped only a bit. Your stretches did far more for my feet than anything else. Thank you so much! If there's anything more you'd recommend to loosen up my feet, I'm all ears. 😼
What a testimony !! Thank you for sharing your story. I am so honored to be part of your healing journey !
You are really a lovely doctor
Good video
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Thank you 💖
You are so welcome!
Do you have a technique to relive the genitofemoral nerve?
I don't have a video that's specifically for the genitofemoral nerve, but this video about pudendal neuralgia may be helpful for you (since some of the symptoms are similar): ruclips.net/video/3A7qIM6qknw/видео.html Of course, seeing your doctor is important for individualized treatment and advice, but if you want additional at-home assistance via an online program, my Overcome Pelvic Pain program is helpful for global pelvic muscle relaxation. This can help relieve pressure and irritation around all of the pelvic and genital nerves. You can check it out and give it a try here: bit.ly/overcomewomenfree
I love your foot series . I'm gonna do them often
Yay!