15-Minute Hip, Spine, and Pelvic Slow Flow for Emotional Release

Our hips and pelvic bowl store SO MUCH: Energy, tension, memories, protective responses, fear, passion, pain, heartbreak, creativity, and joy... Sometimes our hip and pelvic "storehouses" build up to max capacity, and the pressure just needs to RELEASE. 😤😤😤 Let it go + let it flow with this 15-minute slow flow!
This routine is appropriate for hypertonic (tight) and hypotonic (lax) pelvic floor muscles. Relax AND strengthen your core and pelvic floor with this quick, flowing stretching workout! Listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs.
Does your pelvic floor need help? Find out! www.vibrantpelvichealth.com/quiz
WORK WITH ME:
💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial: bit.ly/OPPWforfree
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ADDITIONAL RESOURCES:
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💖My Website: www.vibrantpelvichealth.com/
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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

[@vibrantpelvichealth]

This workout is a hip opener and a heart opener! It's an invitation to FEEL THINGS. It might even bring up some tears. 😭 Let those emotions flow!!! My ultimate goal for this Slow Flow video is that you'll watch it a few times, get the hang of it, and ultimately you'll be able to do it WITH YOUR EYES CLOSED. It's a gift to be able to sink into your body and just FEEL without needing to constantly look at the screen! So if you like the routine, watch and practice it a few times, and then close your eyes and drop into YOU (your feelings, your sensations, your emotions). Enjoy...

[@opiumdoll]

I am 53 years old, female, an intermediate 'yogi' (preferably kundalini or similar) but I also try to do varying light/low impact cardio for balance. I struggle greatly with my midlife meno-weight. I've lost my mind and 'oomph' so so many times. Today I was feeling guilty for not doing any cardio as of late. I did one standing abs ten minute video, I did some floor abs and leg work (standard, non yoga based). Then all of a sudden it was like it was meant to be! There was YOUR session today!! That was... The most ... AMAZING session I've had... in AGES. Having done the full floor aspect, my back and hips, my pelvis - are SO SO SO much better. I realise this isn't the 'cure all' but it *really* helped. With great practice, care and consistency I hope to continue on with this. If anyone has difficulty with their back and hips. This really helps (With my weight gain, the doctor said that it's ignited a back injury from my 20's; spondylolysisthesis) I'm fine! Just very stiff and takes a lot to get me going. Doing this session however, I had NO problems getting up.. I am a bit stiff!! But WOW this made such a huge difference. Thank you!!!!! (I would venture to say this would appeal and help to MANY levels in mind, body and spirit). I'm just... SO thrilled. Thank you!

[@vibrantpelvichealth]

I'm so glad you found this routine and that it was just what you needed! On a personal note, I'll disclose that I'm 43 and in perimenopause, and I understand that feeling of losing your "oomph." I've felt it too, many times, myself. What a gift to embrace that part of ourselves that's feeling "blah," to honor the feeling of stuckness and feel it fully, and **move it through** using slow flow movement + slow deep breathing. Like magic, it feels so much better when we lean into the difficult feelings, and move them through with self-compassion and love! Bonus points for loosening up stiff joints :) We're in this together! ;) Thanks for appreciating this video and for your heartfelt comment!

[@opiumdoll]

@@vibrantpelvichealth Thank you so much for sharing, I hope to move through the rest of this time with more 'special care' to myself. I don't know from one day to the next. It was an absolute battle to get me to stand up to do my session earlier, but I keep a focus - I know that when I am done, I feel *amazing.* I really liked where and how you talk about how doing things the slower more gentler way can be more helpful. Though THIS session was very passive! It - was - wonderfully *Full* and whole body imo. (mind/body/spirit) you have a great gift for integrating practices/poses and combining them to best suit 'the purpose.' I wonder if you have a full workout session (30-40 mins? or more!) (I swear if I didn't have this ridiculous meno belly !!! ) it is a journey of a million miles all within our minds and hormones. How we steer through is up to us. I like THIS route best (I know you're not gearing this toward menopausal women, but it really helped calm my *unrelenting* constant agitation...) You do not walk this alone I agree, we are in this together!! I JUST wish it would hurry up lol!! 🙏🏽🙏🏽🌺🌺

[@havvagoktas297]

Never thought an exercise would make me cry.. And I have no idea why I cried! Also, you explain very well and your tempo is amazing. You explain slowly before moving to the next step and I don’t need to rush to catch up.

[@vibrantpelvichealth]

I'm touched to hear about your experience, and I'm glad my explanations resonate with you. Your feedback means a lot. Sometimes, emotions can surface unexpectedly during exercise-it's all part of the journey! Thank you for your support and for sharing your experience with me.

[@sbmenard7374]

That brought up a lot of phyisical and emotional release for me. I feel lighter. Thank you for sharing it with us, and thanks for all you do to support us and take care of us.

[@vibrantpelvichealth]

Glad you enjoyed this routine !

[@DA___VOID]

dude that was fire

[@crisromagosa]

I LOVE this session SO much... it's become my fave! I'm now with covid, stucked at home feeling really off, but I can still come back to this small sanctuary! Just wanted to share, I find myself always thanking you at the end 🥰

[@vibrantpelvichealth]

Aw, I LOVE that you talk to me at the end of this workout!!! That makes me so happy :) And I'm also really happy to hear that you like this flow... it's one of my favorite routines and SO IMPORTANT for the emotional release work that can occur. You've got to feel it to heal it. Glad you're moving with me, even though you're not feeling great right now. Get well soon!

[@Jenannb]

Thank you Bri - love this

[@Itami95]

That felt so good 😊 Thankyou ❤

[@magdalenakovacic7791]

Thank you, it was beautiful ❤

[@nomeolvidesful]

Excelente !!!

[@loosewheel5159]

I really loved this and so did my hips. ❤ Thank you so much Dr. Bri

[@spaghetti996]

Your final words support me better tham my therapist. Thank you ❤ The happy baby position made me really happy

[@tabithais8612]

Oh my... Thank you

[@notsure3065]

Thank you for your videos they are powerful!🙏

[@vibrantpelvichealth]

Glad you like them!

[@rootsandstarslodge]

Thank you so much, it was just what I needed ❤

[@vibrantpelvichealth]

You're welcome 😊

[@serieuxmagique8847]

Love this session! Thank you!

[@vibrantpelvichealth]

Glad you enjoyed it!

[@milenavidic2163]

This is great. Thanks Dr Bree.

[@vibrantpelvichealth]

You are so welcome!

[@crystallefay]

Thankyou!!

[@vibrantpelvichealth]

You're welcome!

[@user-lm8vc1bn6u]

What a beautiful and gentle flow , thank you so much☺️

[@vibrantpelvichealth]

Glad you enjoyed it!

[@katherine_art05]

Thank you!

[@vibrantpelvichealth]

You're welcome!

[@mollymccomas1484]

That was great

[@vibrantpelvichealth]

I'm so glad you enjoyed it!

[@hasnidaselamat6137]

Thank you Dr Bri's ♥️🥰

[@vibrantpelvichealth]

Any time!

[@shelleykirstein9708]

I really enjoyed this,peaceful quite and effective. I like that your doing it outside. Thank you✌

[@vibrantpelvichealth]

Glad you enjoyed it

[@cassandracraven1]

Thank you very much!

[@vibrantpelvichealth]

You're welcome!

[@sandeepmb3263]

Different great

[@forgingmagic]

I've been doing this routine a few times a week during a particularly intense time with work and it has been so wonderful! Thank you Bri!!!

[@vibrantpelvichealth]

I'm sooooo glad you love it!!!!

[@Snazzydocious]

This was everything, thank you! I LOVED your commentary throughout, reminding us to breathe and especially at the end - a beautiful summary to look after yourself. Thank you!

[@vibrantpelvichealth]

Glad you enjoyed it!

[@pinki892]

Its just mindblowing ....i am referring it to my clients.

[@vibrantpelvichealth]

Thank you !!

[@jackiemcdonell1737]

Good morning Dr.Bri, watching from Kalamazoo, Michigan. Thanks to the link on your website I found 2 pelvic floor PT's in my area, only 1 of which accepts my insurance, I will be contacting soon. I have endured chronic very low back pain for over 23 yrs now. It's actually consumed my everything...I am a former gymnast & dancer. You've taught me to be proud of my body even though it felt that (this society) always seemed to want me to feel bad for having a figure similar to yours. It messed with my thinking, which led me to consciously & unconsciously scar my skin through picking. Unfortunately my father didn't support my confidence as a youth so my confidence quickly turned to insecurities as a young woman. Thank You for posting videos. It really helps those of us who cannot afford programs such as yours. And a really big thank you for reminding me that it's okay to be beautiful instead of a curse of sorts. My son is just a couple years older than yours. I dream to show him a much stronger & confident version of his Mother one day. Your videos can help make those dreams a reality🙏🙏🙏🙏

[@vibrantpelvichealth]

I'm so glad you're going to be seeing a pelvic floor PT! I believe that regular pelvic floor check-ups should be as "standard" as regular dental check-ups. The pelvis/pelvic floor is a very important part of the body -- it's the center of everything -- and I'm thrilled to hear that you're finding support from providers in your area (and from my videos). As far as beauty, I can tell from your comment that you are STRONG and BEAUTIFUL inside and out. Keep shining!!!!

[@jackiemcdonell1737]

@@vibrantpelvichealth 🙏🥰🙏🥰🙏🥰🙏🥰

[@bonnielacy8747]

I broke my leg Dec. 29,2023 and the fracture is healed, the meniscus is still healing. Suggestions in how to do some videos here. Because of the fall, I now deal with prolapse in all areas. Putting my leg out and back while sitting is exactly how I broke my leg! How to heal prolapse (walking, doing your videos--I love these videos!!) while healing a broken, etc leg (walking is slow, some exercises still painful!) I am blessed to have found you! God keep you and yours!

[@vibrantpelvichealth]

I'm sorry about your leg injury but glad it's healing. Safety is key. Focus on gentle seated exercises and mindful walking that won't strain your leg. Modify movements to avoid discomfort. Listen to your body and consult professionals. Your healing matters most. Stay patient and take care! 🌟

[@tessatandler393]

Thanks very much. I didn’t feel emotional but yawned a lot and got rid of a lot of tension

[@vibrantpelvichealth]

Glad you felt some much needed tension release.

[@user-nu3rc6ir2o]

Great workout Dr Bri! Thanks so much

[@user-nu3rc6ir2o]

*happy for you

[@vibrantpelvichealth]

You're so welcome!

[@creedcreed3849]

this part is fantastic 13:30 so beautiful to watch

[@kirstymacfarlane1620]

Thank you Bri that felt great. I'll need to look for modifications for deer pose, been practicing for 10 years and never done it before. I did my best though. Feel amazing now, love and light 🧘🏼‍♀️ 💜

[@vibrantpelvichealth]

Glad you enjoyed this routine!

[@MandiTurpin-ql8eu]

Wonderful hip opener! What is the mat you are using in your video?

[@vibrantpelvichealth]

It’s a Gorilla 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) ...I am an affiliate, but I only promote things that I actually use and LOVE.

[@kunera1]

Silly question, maybe: but just curious if this is just as beneficial for men in terms of emotional release or could other poses be better?

[@vibrantpelvichealth]

Men can also benefit from this routine. ~ Leila from Vibrant Support

[@IAmLeBronJamesJr]

This was a good trauma hip opener stretch 👍

[@vibrantpelvichealth]

Wonderful to hear you liked it !

[@angeles1333]

🙏🏻❤️

[@funwithkids8252]

Hi mam Which exercises for rectocele and cystocele prolapse plz send link or nake video on that type of prolapse plz it's request

[@vibrantpelvichealth]

Please check my free prolapse guide www.vibrantpelvichealth.com/guide-to-prolapse

[@lynnecook6079]

I might try this. My physio is on holiday for three weeks and I'm concerned I might go backwards

[@vibrantpelvichealth]

Consistent GENTLE movement can be really helpful in situations like yours! You might also like my pelvic pain/tension playlist for more movement options: bit.ly/femtension

[@boulgroun]

HI. I have been suffering from pelvic pain, back pain and testicles pain for almost 4 years also the penis. Peppe's jet is very weak. I have done many exams and visited many urologists but they have always told me that I have nothing. I've recently seen your videos and I would like to try these exercises but I don't know the procedure and which exercises I have to do the first few days and which ones I have to do after a few months. I hope you help me understand why you are my last hope. Thank you 

[@vibrantpelvichealth]

I would recommend working with a local pelvic floor PT to obtain individualized guidance. In the meantime, you can check the men’s playlists on my channel.

[@vibrantpelvichealth]

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

[@elizabethgriffin6855]

I liked the workout but is it normal for me to feel sore the next day?

[@vibrantpelvichealth]

Feeling sore after these exercises is normal, similar to a workout. However, if the soreness is severe or unusual, consult a healthcare provider. Soreness should improve as your muscles get stronger. Start slowly and increase gradually. ~ Leila from Vibrant Support

[@jayasreegayen4995]

How many days can I do this after giving a normal birth of baby?

[@vibrantpelvichealth]

Please ask your healthcare provider. ~ Leila from Vibrant Support

[@knowledge-21234]

At 10:51 unable to sit straight due to tightness in right leg which pushes me to left side on naking a bow like arch in spine what to do

[@vibrantpelvichealth]

If you're experiencing tightness in your right leg, leading to a bow-like arch in your spine and discomfort while sitting, consider gentle stretching, strengthening exercises, and being mindful of your posture. If the problem persists, consult a healthcare professional for personalized advice and evaluation. ~ Leila from Vibrant Support

[@sanjaysah1593]

Hi I am 41 years man from Nepal. My pelvic floor muscles tight due to over exercise . Now I am suffering urine and constipation problem and also upper trapzious muscles tight. Please guide me which excercise suit me

[@vibrantpelvichealth]

I'm sorry to hear about your pelvic floor and muscle issues. It's essential to consult a healthcare provider or physical therapist for personalized exercises that suit your condition. Gentle stretches and yoga might help. You can also check this link bit.ly/femalepainguide for a free guide to female pelvic pain and tension. Prioritize your health and take care. 😊 ~ Leila from Vibrant Support

[@traveljournal9928]

Go slower than you ever thought possible OK MOVING ON lol loved the flow but wish it was longer between items to give us chance to really explore the sensations.

[@vibrantpelvichealth]

Thank you for your feedback and thank you for working out with Dr. Bri. Feel free to adjust the pace as needed. ~ Vibrant Support

[@bhartipoddar269]

Uam urine ke flow ke liye bataai

[@fionarushworth9961]

Tried this but it was way too much for me. My hip flexors are beyond tight and i just couldn't get into most of those poses, even a seated piriformis stretch is difficult 😩

[@vibrantpelvichealth]

Sorry to hear that. Keep listening to your body and don't hesitate to reach out to a local pelvic floor PT for help.~ Leila from Vibrant Support

[@naturelover1284]

starting to understand the connection between tight neck and shoulders and the hip...wow

[@thakshilawijethunge1071]

Can this cure vaginismus?

[@vibrantpelvichealth]

Treating vaginismus may involve various approaches. Please consult a healthcare professional for personalized advice and the best treatment plan for you. You can also check this link bit.ly/femalepainguide for a free guide to female pelvic pain and tension. Take care 😊 ~ Leila from Vibrant Support

[@thakshilawijethunge1071]

Thank you for your reply. Please may I know if there are exercises to cure vaginismus in your channel? Although I was referred for treatment, I was told there was no physical problem. I will be very happy if you can help me

[@thakshilawijethunge1071]

Is there any way I can contact you personally? I have been suffering from vaginismus for 4 years