your welcome :)

With hypermobility, it is very difficulty to feel this stretch! This one is particularly good for those who have butt clenching!

Hi Stacey! This is very common. Sometimes it could be a roll of adipose tissue (fat), but it could actually be very tight and dehydrated fascia! This is mostly what I see and in a majority of my patients, they aren't able to lift and roll the skin. Instead, you can try to lift the skin and pull it away from the spine (like lifting the skin), and do not roll (since your fascia is not ready for this advanced technique).

@@drkatrinapt Thanks so much for responding! I’m trying to get rid of my lower belly pooch that developed since menopause. So you’re saying just pinch whatever I can, fat at all, and just lift it straight up when I’m lying on the floor? I have an Ashley black fascia blaster… I guess I should start using that as well because obviously my fascia is really bound up

@staceymartin4624 Hi Stacey - thank you for giving me more information. Working on your lower abdominals can really help with the lower belly pooch. Many people do "general" core exercises, but learning how to intentionally activate the lower abdominals FIRST when you contract your abdominals can help with the lower belly pooch. The fascia release/skin rolling technique in this video is more so for people with scar tissue restrictions/adhesions from surgeries in the abdomen. So, doing the fascia release (pinching skin + lifting - and yes, straight up towards the ceiling when lying on the floor) is more so to release fascial tension, scar tissue, and tight tissue. But, if you want to address the lower belly pooch, I highly recommend a lower abdominal focused core routine! This is a good video on how to intentionally activate the lower abdominals: kzbin.info/www/bejne/nJvNZn9-pZmBpMksi=y_J-HPU1uDoEoQX4 Any core exercise can be a lower abdominal exercise - its all about your intention with it! :)

Hi Jay! There are several exercises to improve large intestine motility. These include diaphragmatic breathing, abdominal colon massage, chewing your food 30-40 times/bite, and doing rotational spine stretches. I will link below the abdominal colon massage for you. kzbin.info/www/bejne/qWHXlJJnqbNjaLssi=_jkY5zrI1RXy5_ak

Hi Luke - thank you for this question! Hypertonic pelvic floor can lead to tightness in the internal anal sphincter. The internal anal sphincter is part of the pelvic floor. You want to make sure that the pelvic floor muscles can lengthen, and one way to do that is to do stretches to allow the sitz bones (ischial tuberosities) to move away from each other, or lengthen away. This can include stretches that lengthen the gluteus as well, or massage the gluteus, and stretches that focus on hip internal rotation. I will link another video here that goes over some nice pelvic floor + gluteus stretching.

Here is a good video on a few stretches you can do for rectal tightness/levator ani syndrome. kzbin.info/www/bejne/o4XZqohsbpdpkMUsi=w3JraNorirbjjuGu

@@drkatrinapt thank you very much Katrina

Hi Kim!! YES, definitely try these out! So many people have so much tension in their gluteus because they are doing way too much gluteus strengthening! But its so important to have space and mobility and openness in the back of the pelvis!

Glad it was helpful!

Hi! Thank you so much for these questions! It sounds like you are very constipated - especially if you are burping (it means that the gas is being trapped up in your intestines, because the stool could be blocking the rectum and the gas has no where to go, except up!). IT also sounds like you have slow colon motility because you are not able to eliminate stool in 1 time. It shows me that you have "incomplete emptying." Yes, if you are constipated with IBS, you likely have slow colon motility. I recommend doing the colon massage at least twice a day. Once in the morning. Once in the evening before you sleep. I also recommend diaphragmatic breathing, which helps stimulate colon motility, 10-15 minutes of exercise/walking after meals, and chewing your food. Doing diaphragmatic breathing helps massage the colon, and get things moving! Other stretches that are great include spinal movements, like cat/cow, thread the needles, seated spinal rotations/twists, etc. Anything that gets your spine moving helps get the colon moving. Also make sure you are drinking enough water, and staying hydrated! If you are having more hard stools, I also recommend more soluble fiber into the diet, to soften the stools. Think chia seeds, egg whites, the insides of fruits (not skin of fruits), oat bran, barley, nuts, seeds, beans, lentils, peas. Here is also a good video on how to improve your colon motility and has good tips! kzbin.info/www/bejne/e6iymquiZ9qtiMUsi=2fG0_qmmNgHm1rzn

Many people with constipation also have symptoms of brain fog, and fatigue. There is something called the gut-brain axis. The state or status of the gut will have implications on your brain/cognitive health.

Let me know if you have more questions as well :) I'd love to help! I see so many patients with slow colon motility and constipation - they really do benefit from seeing a pelvic floor physical therapist, which is what I do!

@@drkatrinapt Thank you for the reply back! I’ve started on the diaphragm breathing exercise and started doing the colonic massage as you recommended. Ive been noticing small improvements on getting more stool out! I was wondering, is there anything I can do while on the toilet to help get things moving along? I tried doing a massage on the toilet and I noticed it made me release more within several minutes. I will be trying some spinal movements starting tonight! I can’t wait!

@kuukuukaachoo Yes - you could also adjust how you are sitting on the toilet to make sure the pelvic floor muscles are relaxed to allow stool to come out more easily. When sitting on the toilet, 1) Lean forwards from the hips, 2) Have a squatty potty or stool underneath the feet so that the hips are HIGHER than the knees, 3) arch your lower back/lift the tailbone (that helps lengthen the pelvic floor), and 4) Breathe on the toilet - think about breathing into your anus muscles! Yes - doing the massage on the toilet is also a great option, I'm so glad you're seeing a little bit of improvement already. Bowels love routine. So, being consistent with how you eat, exercise, breathing, colon massage, hydration, etc. is all very important :). Please let me know if you have more questions! I used to struggle with constipation, and I also noticed my reduced energy levels and fatigue throughout my day, and having a regular bowel movement daily will DEFINITELY help with your energy levels, brain fog, cognitive function, and mood. :)

Hello! This is an AMAZING question! Working on your hip internal rotation mobility can help decrease the anterior femoral glide, which means that you need to LENGTHEN the deep hip external rotators. So, stretch the gluteus that do external rotation. I will attach a few videos below.

kzbin.info/www/bejne/l4mUkmiweddqercsi=tp6LFgJzvb56GoXt . This video is a good video to show an alternative to pigeon, but it emphasizes hip internal rotation !

Releasing your gluteus with a franklin ball is also another great way to release tension in the gluteus and DECREASE the anterior femoral glide. kzbin.info/www/bejne/bnqQqWymiqiGZ7Msi=js-_3YlqAkljmvsD

I also love hip shifting - this is one of my favorite ways to stretch the gluteus! kzbin.info/www/bejne/pmmqq6F7fNqfoLcsi=g0RA_q3p5X0Kotj4

Here is a good video on how to release the hip flexors: kzbin.info/www/bejne/nWm2l4SppKpgjLMsi=IzjuJMk1y_0WjK8b

Yes! I do have a list! Here is a good resource: myginutrition.com/downloads/High_FODMAP_foods.pdf

@@drkatrinapt looks great! Thank you very much! ❤🙏

No problem :) Thanks for supporting and watching my channel!

No problem

Glad you like them!

Glad it was helpful!

Here is a good video on how to release the hip flexors: kzbin.info/www/bejne/nWm2l4SppKpgjLMsi=IzjuJMk1y_0WjK8b

Glad it was helpful!

Yes! This will definitely help! I love using the franklin balls to release both the gluteus and hip flexors, for a torn labrum!

thanks!

Glad it was helpful!

You're welcome!!

THANK YOU, Kim so much! Thank you for always supporting and watching my channel! Let me know if you want me to do any specific videos on questions you have, or just general topics/concepts!

Yes! levator ani syndrome is curable, because its a musculoskeletal problem! This can be addressed with pelvic floor physical therapy :)

@@drkatrinapt thanks for reply 🙏🏻

Thank you for following my channel! Yes - fresh ginger is the easiest! And the most natural! I love ginger tea!! :)

Hi Heather! A few slices of ginger (3-4 for 2 cups of water) - boil for 30 minutes should be good! I like to have 3-4 slices of ginger in 4 cups of hot water in a thermos, and have it throughout my day and its super sharp in flavor! I recommend doing the abdominal massage twice a day. First thing in the morning, and right when you go to bed at night.

@@drkatrinapt Super! Thank you, Katrina. 😘

You are so welcome! Thank you so much for watching and supporting my channel! :)

Hi Ashley! Yes you can do these exercises during early labor and active labor. It is important to keep moving throughout labor and take advantage of gravity. Asymmetrical movements - like with the yoga block - are great for when baby is located at station 0. Station 0 is the most narrow part of the inside of the pelvis (at the ischial spines), so doing asymmetrical movements help create more space for baby and lengthen the pelvic floor, helping for a smoother birth! :) I hope this helps!

@@drkatrinapt Thank you so much! I’m due next month with my second. Hoping to achieve a VBAC with these tips. Your videos are very helpful in preparing.

good luck!! :)

awesome!!!

I'm so glad it was helpful! this is one of my FAVORITE exercises! Thank you again for supporting my channel!

I'm so glad this was helpful!!! Thank you for watching and supporting my channel!

Glad it was helpful!

Glad you like them!

@kimdavis1091 ! Awesome! I did this the other day and I heard so many bowel noises! :). Thank you for watching and supporting my channel!

@kimdavis1091 Hi Kim! Yes this can help with a torn labrum. The reason the labrum often tears is because the femoral head slides forward (or anteriorly) and it keeps rubbing on the labrum cartilage, which causes it to tear. The femoral head can slide forward due to excessive tightness in your deep hip external rotators (your deep gluteus muscles - like your obturator internus, quadratus femoris, and gemelli muscles). Doing hip internal rotation exercises help lengthen your deep hip external rotators, which helps recenter/realign the femoral head, so it doesn't keep shoving forward into the labrum. This exercise in this short demonstrates me working on my hip internal rotation on my LEFT leg (standing leg). I hope this helps a bit! Let me know if you have more questions. Thank you for watching my video and supporting my channel!

I don't recommend sucking in a bloated belly. I would address the bloating issues first. Gripping your abdominals chronically, or in the long-term can have long-term effects, such as decreasing space for your organs, diaphragm and pelvic floor muscle tightness, and decreased spinal mobility.

Thanks

thanks for watching!

Yes totally! IT's all about slowly reintroducing food into your diet and exposing your system to small amounts :) Thank you Heather for watching and supporting my channel!

@@drkatrinapt 🩷

@@drkatrinapt 🩷. You’re very welcome. How do you feel about digestive enzymes? Could you do a video on the need or not for them. They are becoming more available in different strengths and usually with HCL. Can enzymes be low in some people and why? Thank you

@@heatherheather7107 Hi Heather! I don't know too much about digestive enzymes, but I did learn about them in a functional nutrition course and can be helpful if you are lacking in them! I do know about the HCl one, but not an expert! Enzymes can be low in some people for many reasons. Your body needs enough energy, or ATP, to make stomach acid and digestive enzymes. If your body is in stress mode or chronic pain, as an example, your body does not have the extra energy to make stomach acid, because its in sympathetic mode. Our body needs to be in parasympathetic mode AND have enough energy (need to fuel our body appropriately as well) in order to make these digestive enzymes.

@@heatherheather7107 You can also supplement your diet with foods to stimulate digestion by adding spices into your diet like garlic, ginger, fennel, coriander, onions, turmeric, cinnamon, mint, etc.! You can support your digestion with the foods you eat too :)

Hi! Thank you so much for watching my video and supporting my channel. That is a really good question. Since you are constipated, I wonder if you have slow colon motility, meaning that the stool is moving very slowly in the gut. Stool that sits in the gut can cause discomfort and an ache, if it isn't moving well and eliminating regularly (which is why regular and complete bowel movements are important). You can try doing this ileocecal valve release once a day, but also maybe try the colon massage! I will also link that below.

Here is the video for the colon massage that can be helpful in stimulating your gut and get things moving! kzbin.info/www/bejne/qWHXlJJnqbNjaLs

thanks so much for watching!

@@drkatrinapt ❤️

Thanks 😊

@@drkatrinapt 🤗

I hope this video helps! Bloating means that the digestive tubes/intestines stay stretched more than they should, creating a bloating and distention feeling. Pulsing the belly can help get things moving. I have several videos on my channel on how to relive constipation and bloating, including the abdominal colon massage, ileocecal valve release, and more!

Thank you for supporting !

@@drkatrinapt it's awesome watching your subscribers grow!! Keep it up!! You'll be at 1k soon

@@Tylervroomanthank you so much!!!! 😊🎉

Glad you enjoyed it!

wow! that is AMAZING! I'm so glad this one helped :) It is one of my favorite exercises

thanks for the feedback - I am working towards making the videos a little more close up

@@drkatrinapt Great, I second what @charlimontholon said! Great videos, please keep up the great work!

Welcome!