Day 6: Full-Body Self-Massage + Pelvic Clock Exercise (Mind ● Body ● Pelvic Health)

{Mind ● Body ● Pelvic Health Bootcamp, DAY 6} This is a 10-day challenge that progresses day-by-day. If you’re just starting for the first time, please GO BACK and begin with Day 1! • Day 1: Best Move for P...
Sign up to get an ad-free version of this 10-day challenge delivered to your inbox, plus bonuses! www.briannegrogan.com/challenge
Today’s challenge is all about massage! ❤️ You’ll do a full body self-massage, as well as a mobility massage using the “Pelvic Clock” exercise.
Self-massage is great for connecting mind and body, for releasing physical tension, and for taking care of the MUSCLES in your body so that they can be as strong and healthy as possible.
Begin with a nervous system regulation strategy that will also help UNLOCK jaw tension. This technique balances the parasympathetic and sympathetic nervous systems, improves heart rate variability (which is an objective measure of stress), and helps normalize cortisol and other stress hormone levels. Instructions:
1. Stop what you’re doing
2. Close your mouth
3. Press your tongue flat against the roof of your mouth with the tip of your tongue just behind your front teeth. WIDEN your tongue, let it feel soft and wide and fat… not pointy. Soften your throat if it feels tight or clenched. If these places don’t relax, don’t worry. Let your tongue and your throat know that it’s safe. They can soften whenever they’re ready.
4. Exhale slowly for 6 seconds through your nose.
5. Inhale for 4 seconds through your nose and repeat, keeping your wide, soft tongue softly touching the roof of your mouth and your jaw relaxed for 2-3 minutes.
🗣️Let us know when you’ve done today’s challenge in the comments!
❤️How did the self-massage feel?
❤️How did the “Pelvic Clock” feel?
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.
MY WEBSITES:
briannegrogan.com
www.vibrantpelvichealth.com
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
💖Do you have prolapse? Get the first week of Lift for free: bit.ly/liftforfree
ADDITIONAL RESOURCES:
💖I love my extra-large yoga mat! Check it out at bit.ly/femtribemat and get 10% off using code FEMTRIBE10 (I have PREMIUM EXTRA LARGE EXERCISE MAT 8' X 4' X 1/4")
✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON KZbin 🔔 Click on the bell so that you never miss a new video!
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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.
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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For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
#pelvichealth #core #pelvicfloor

[@vibrantpelvichealth]

This is a 10-day challenge that builds. Start with Day 1: bit.ly/mindbodyday1 ❤ Want to get all 10 days of the challenge (ad-free) plus bonuses? Go to www.briannegrogan.com/challenge ...ENJOY!!! Today's "pelvic clock" exercise is one of my FAVORITES

[@lindadubois6526]

You’re such an awesome teacher!!❤

[@vibrantpelvichealth]

Thank you! That means a LOT to me! I put a lot of heart into my teachings, and I appreciate it when people take the time to listen to the education and the "why" behind the exercises/techniques we're doing. ❤

[@user-sk7wt2nb2l]

This series has been so wonderful! And we have 4 more days to go! I am so excited. I have thoroughly enjoyed every minute of each session. And I will be doing days one through ten over and over and over again. Thank you, Dr. Bri!

[@vibrantpelvichealth]

This comment brings me so much joy! Thank you for your words, I'm overjoyed that you're still feeling momentum and that you're excited to keep going. There's some good stuff ahead... I'll see you back tomorrow!

[@barbaraswenson8070]

You are amazing! This series is so helpful for heath and mental well being.

[@vibrantpelvichealth]

THANK YOU!!! I'm so, so glad you're enjoying it! See you tomorrow :)

[@linda.ll.7744]

🌤 Deeeelicious! Love your gentle guidance, but especially today's facial & jaw relaxation at the beginning. Resting my tongue on the roof of my mouth softly and releasing the tension. Haven't heard anyone else talk of this. But it makes a heck of a lot of sense. And it's much more cathartic. Thanks Bri! 💞

[@vibrantpelvichealth]

Ah, so glad you felt the release!!! Such a powerful connection between the jaw and pelvic floor muscles. Just in case you're interested in learning more: kzbin.info/www/bejne/nGKri6eMjM9jmMk

[@shellymacdonald8324]

Learning daily,love the body!Good mantra!

[@vibrantpelvichealth]

Yes!!! Our bodies do so much for us. Even on our body's **worst** day, it's still keeping us alive, which is pretty miraculous!!! "thank you body, I love you body" ❤

[@liliesandbuttercups]

I happend to reach this day today - on Valentine's Day! Happy V-day to me with some self love. 🥰 Now I'm all filled up and ready to shower my husband and kids with some extra love 💕 Thanks Bri!

[@vibrantpelvichealth]

Thank you for all the love ! I hope you had a wonderful Valentine’s Day!!

[@rhondagallone5908]

Ahhh this felt so good, especially the pelvic tilts and sweeps lol thank you Dr. Bri xo

[@vibrantpelvichealth]

Yay! I love the pelvic clock moves too!

[@natalieanderson8969]

Love this one see you soon I love my baby Thank you 😊❤

[@cassiamontgomery5356]

Loving this Series. I love that it's here and not on Facebook. Facebook overstimulates me lately this can be part of my ME space. 🌸💮🌺

[@vibrantpelvichealth]

I agree about Facebook... it's a lot. KZbin has always been my "home base"

[@bbalance2086]

Excellent, specific instruction. Many thanks! 🌟💗🙏🏻

[@naturegirl4074]

Love this! I did more massaging last night and it was very relaxing. Loved the pelvic clock. Day 7 for me today😊

[@naturegirl4074]

Whew it was amazing! I feel so empowered!!!!!! ❤

[@vibrantpelvichealth]

WOOHOOOOOO!!!

[@GraceLewis324]

This was great. I especially liked the clock. ❤

[@vibrantpelvichealth]

Yay, thank you! I love the clock exercise as well. It's an INNER massage (mobility massage) for your pelvic muscles... massaging them from the inside-out, and the outside-in!

[@mphojoy6955]

Wow very informative 😊😊

[@vibrantpelvichealth]

Thanks for taking the time to watch, listen, and participate. Your body thanks you, too! ❤

[@dt2phillips]

Amazing and fun!

[@user-ng9up4np2q]

Fantastic

[@medicineandbrazilianjiujit8511]

Great series! Thanks!

[@vibrantpelvichealth]

You're welcome! Thanks for your support over the years!

[@crystallefay]

Thankyou!! Love the massage!

[@vibrantpelvichealth]

Glad you enjoyed it! The scalp massage is my favorite... and of course, the pelvic clock mobility massage :)

[@kitkat6671]

Thank you so much ❤️ exactly what my body needs ❤❤

[@heyvanno1589]

I loved it so much ❤

[@heathermahony110]

🙏🙏🙏 THANK YOU!!! God Bless!🙏👍😇💕💕💕💕💕💕 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸

[@Eve.N1782]

I experience this weird pain in my back when trying these exercises on the right side. It kinda feels numbing round my knee and ankle... 🙄

[@vibrantpelvichealth]

If exercises cause unusual sensations or pain, especially around the knee and ankle, stop and consult a healthcare professional for personalized guidance based on your medical history. Prioritize safety and seek expert advice for pelvic health exercises. ~Vibrant Support

[@leeannbennett8200]

🤍