Exercises and Stretches for Abdominal and Pelvic Adhesions - Scar Tissue - 30 Min Workout

Simply put, an "adhesion" is an internal scar. Adhesions can be formed after surgery, injury, infection, or inflammation and they are very common in people with endometriosis. Adhesions can occur anywhere in the body. They can contribute to movement impairments and chronic pain. When adhesions form in the abdominal or pelvic area, they can contribute to pelvic pain, digestive issues, and may even impact fertility. Adhesions adhere or “stick” tissues (and even organs) together. Since the entire body is connected, what happens in one area can impact other areas too.
Conservative management includes manual therapy with a skilled therapist who can offer hands-on techniques like myofascial release or you can look into providers who are trained in the Wurn Technique. Book by Larry and Belinda Wurn: amzn.to/3ZX7mHq
Movement helps, too! In this video, I’ll show you exercises that offer a combo of gentle repetitive motion followed by longer sustained holds.
--- The exercise routine starts at 07:30
--- IMPORTANT!!! These exercises are NOT for fresh scars or recent scar tissue that hasn’t fully healed.
This 30-minute scar tissue workout can be done even if you don’t have abdominal or pelvic adhesions… the exercises and stretches are still a great way to gently mobilize your tissues.
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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Additional links and resources:
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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]

Adhesions can be formed after surgery, injury, infection, or inflammation and they are very common in people with endometriosis. Learn more in the intro of this video! The mobility exercises start at 07:30 ...Even if you DO NOT have abdominal or pelvic adhesions, the exercises and stretches in this workout are a great way to mobilize your low back, hips, and core.

[@rob6053]

L

[@jacqieustioneverythingsmit5323]

I had robotic hysterectomy in Jan 2023 for stage1a grade3 endometrial cancer , I have 6 port sights and it seems the irritating pain sting feeling is on the left side of my lower abdomen , it comes and goes and is irritated by intercourse . I spoke to my gyno oncologist and he said it is scar tissue . So when i found your video last night i did the exercises and they certainly helped straight away , thank you so much . I will do these daily .

[@naturegirl4074]

@@jacqieustioneverythingsmit5323 bless you

[@kymdenahy-ryan557]

Thanks Bri. So glad I found you.!

[@LizBrownYoga]

Thank you for remembering us women who’ve had lots of surgeries due to endo. X

[@vibrantpelvichealth]

You're welcome. Adhesions are "hidden" issues, and I know that endo also tends to be a "hidden" disorder that's not often talked about (even though it's very common). We're here to change that! 🙌

[@tanya2700]

I have been suffering with pelvic pain that comes on when I sleep since Christmas. Thanks to you, I am now sleeping undisturbed. There are not enough words to thank you. If the world was filled with people like you then it would seriously be a beautiful heavenly place. Your gift to the world is incredible 💚

[@vibrantpelvichealth]

I am so happy for you and I am celebrating you !!

[@ramijarrous1983]

Omg i only did little movement and already feel difference thank you so much Adhesions need to be adreesed more

[@vibrantpelvichealth]

Glad you enjoying this movement routine !

[@boonavite3200]

Exercises: 8:20 Baby Cobra 9:37 Baby Twist left 11:01 Baby twist right 12:12 sphinx pose 16:37 Frog stretch rock 19:26 pelvic rock and stretch 20:56 gate pose rock right 23:51 gate pose rock left 26:53 supported fish pose: chest belly stretch 32:34 mini back bend 35:51 Hip circles

[@Wowsheeka55]

Thanks so much for an answer and a helpful solution to what’s been worrying me for months. This has been extremely helpful.

[@user-st8wi2el3e]

Thank you. This is really helping

[@Stephie788]

Thank you for this video!!

[@Pattytrees7]

Thank you!!! You are so amazing!

[@wanjirupatience7176]

This is great!!

[@joannebenson4359]

This is very much needed by me . THANK You, Dr. Bri

[@vibrantpelvichealth]

You are so welcome!

[@susanleckie8032]

Very good Dr. Bri! Thank you- very informative video.

[@vibrantpelvichealth]

You're welcome! Thanks for watching. I hope the exercises and stretches felt good for you!

[@nicholasrv8834]

I have had complete abdominal wall reconstruction, and suffered from bad adhesions. I have been doing these exercises every day for 2 weeks, and can start to feel some improvement. Thank you so much for this

[@vibrantpelvichealth]

Wonderful! So glad to hear this movement routine is helping you. ~Vibrant Support

[@SoftNoire]

Very helpful and useful! Thank you so much!

[@vibrantpelvichealth]

You're very welcome!

[@amyellen3845]

Excellent explanation. Thank you so much.

[@vibrantpelvichealth]

Glad you liked it

[@judylee1860]

Wow! My body has so many adhesions I am feeling this! Thank you for upping our game! It feels vital to my body! 👍🏻

[@vibrantpelvichealth]

I'm so glad this is helpful for you! "Motion is lotion," and so I hope these gentle moves will serve you.

[@_Bea...]

Thank you very much for this, you are doing great work💛

[@vibrantpelvichealth]

Glad you enjoy it!

[@zec7320]

Thank you so much. Now I can do something about my pelvic needs. Thank you doc

[@vibrantpelvichealth]

Happy to help!

[@mis-ess2974]

Everything you explained is exactly how I was feeling. The exercises helped with getting movement and flow into the area. Thanks Bri. I really love your channel and your dedication to help your viewers ❤️

[@vibrantpelvichealth]

Thank you for being part of my community !

[@CearyAuryn]

My mom found your videos and found it very helpful. Thank you for doing what you do. She's been through a lot and this was definitely encouraging.

[@vibrantpelvichealth]

Glad both of you are enjoying my videos!

[@batgirl6399]

Thank you so much for your videos

[@vibrantpelvichealth]

You're welcome!

[@italythroughmyeyes]

I am so happy to have found you! I finally figured out what's is going on with my hip pain. I have needed to release my facia and I am feeling better without needing to take pain meds . I love your joyful nature about you and I have started doing some dance party routines. Thank you so much Dr. Bri! Sharing with my daughters!

[@vibrantpelvichealth]

Glad I could help!

[@jasvirrai6191]

Thank you for wonderful video

[@gowithease]

Its helpful, thank u❤

[@patriciamitchell4436]

I have had adhesion for years and I'm so glad I found your sight, This my first lesson and I really feel this is going to help me alot. Thank you so much. 😊❤

[@vibrantpelvichealth]

You are so welcome! Enjoy this routine, I really hope it helps you!

[@marymilo9916]

This is fantastic. Appreciate this 🙏

[@vibrantpelvichealth]

We are so glad to hear you are enjoying these exercises. ~Vibrant Support

[@goodvolks2know372]

Excellent video - your explanation of adhesions finally made it clear to me what they were - THANK YOU!! Several of these exercises FINALLY reached into areas that have been tight and that I just couldn't figure out how to get at.

[@vibrantpelvichealth]

Glad it was helpful!

[@marjorierobinson1557]

That was awesome. My legs were shaking at some of the stretches. Thanks.

[@vibrantpelvichealth]

Thanks for working out with me !!!

[@jackieh2434]

OMG! I just did your video and I feel the best I have since my surgeries 2 years ago 😱 Thank you so so much!!!! I'll definitely be checking out your program!

[@vibrantpelvichealth]

so glad you are feeling good !!!

[@carolrakecky5083]

Thanks!

[@vibrantpelvichealth]

Thank you so much for your generous support !!

[@joystarrturk]

This is fantastic!! I’m 3 months out from abdominal hysterectomy and have been feeling very tight on the right iliopsoas especially at the area that connects to the pubic bone. This routine helped so much right away!! THANK YOU 🙏🏼

[@vibrantpelvichealth]

Yayyyy!!! So glad this routine was helpful !

[@leighsirvent654]

Thank you-this is exactly what I needed. Seven abdominal surgeries and two on my back.

[@vibrantpelvichealth]

Glad to hear my video is helpful 😊

[@Mutable_PageOfCups]

I’ve just discovered your channel and I really appreciate these videos. I’ve had two laparoscopic procedures and this second one that I had in August I was told that I have a frozen pelvis and I have scar tissue and adhesions completely taking over everything. I’m researching myofascial release therapists near me and my integrative med doctor recommended serrepeptase since I don’t want anymore surgeries, and your videos are helpful ❤

[@vibrantpelvichealth]

Welcome to my channel !! I am glad my content is helping !

[@BONNYAINEMBABAZI-xr1ze]

Well done

[@laelneale8029]

Thank you for this video - I've had abdominal discomfort for more 15 years following an appendectomy when I was a teenager. These movements and your guiding visualizations are giving me hope that I can bring softness and healing to this part of my body. 🙏💕

[@vibrantpelvichealth]

Glad this routine has been helpful ! Wishing you the best in your healing journey ❤️

[@erikpfeffer9302]

Any more improvements? This hits so close to home. 9 months ago appendectomy and 7 months of abdomial pain. 3 Doctors say not a hernia. Muscle and scar tissue. Hoping these excercises help.

[@g.hughes9997]

I had laparoscopic and then open kidney surgery sixteen years ago. Yours is the best demonstration I've ever seen of how adhesions work to compromise freedom of movement and cause pain. Great exercises. I've done Vinyasa, Iyengar, and Ashtanga yoga. Love that you acknowledge manual therapy. Great video; thank you!

[@vibrantpelvichealth]

Glad my video is helping!

[@Lynnthelioness]

do you every feel bloating after you do this work out?

[@SongsbyCharleneApril]

Thank you so much! I am on day 2 of doing this routine. I feel like it is gentle enough to do every morning. Maybe it’s coincidence but it already seems to be helping my right side abdominal adhesions and pain/discomfort. So grateful for you for sharing your expertise on this platform.

[@vibrantpelvichealth]

So glad you are loving this routine and seeing some benefits ❤️

[@pembie7859]

Maybe a follow along scar tissue massage release video? This one was great

[@vibrantpelvichealth]

I'm so glad you liked this video! My personal expertise is in the area of movement, and LESS in the area of scar tissue massage, therefore I don't feel comfortable making a video about scar tissue massage techniques. I recommend seeing a skilled manual therapist who is trained in myofascial release or the Wurn technique for abdominal and pelvic adhesions. The stretches and exercises in this video are great to be used along with a manual therapy approach!

[@sandrahampson8819]

Can you tell me the details of the book please so that I can purchase it? Thank you.

[@treesprite333]

I am a massage therapist doing scar release for my clients using microcurrent through a device called dolphin neurostim. They have a website that has a lot of information if you want to learn more and they even have a place where you can find a therapist in your area. Releasing scars is crucial!

[@bhuvanbhuvan9551]

❤❤❤❤❤thank u sister love u God bless u

[@vibrantpelvichealth]

You are so welcome !!

[@thefox1799]

You are a miracle worker. Thank you.

[@vibrantpelvichealth]

I'm so glad my info has been helpful for you!

[@thefox1799]

@@vibrantpelvichealth I had chemotherapy at 29 years old, due to testicular cancer. These videos are indeed extreamly helpful with the pelvic floor conditions that have resulted. 😀 My therapist thinks my lymphatic system might be to blame. Have you by chance created any videos on that topic? My Urologist also thinks I have adhesions from scar tissue, so this video is perfect for that problem.

[@vibrantpelvichealth]

@@thefox1799 great question, and honestly all movement is great for the lymphatic system so any of my movement/stretching/exercise videos may be helpful for you (this particular video will be helpful for sure). In addition, you might like my new foam rolling video which is great for circulation in general (i.e. blood and lymph): kzbin.info/www/bejne/n5XQiKeBd8qtrrc ....You can also try this morning movement routine: kzbin.info/www/bejne/hqOcp3ele8mfb6c ...AND you can try this gentle dry brushing routine that's GREAT for lymph flow: kzbin.info/www/bejne/i36pnXaDYr2Erq8

[@Wowsheeka55]

I so agree❤❤❤❤❤

[@OLGAPoledancer]

Thank you so much for your video, I bought this book and I really loved it very much.

[@vibrantpelvichealth]

You are so welcome!

[@user-wd5ob3jn4v]

can you tell me where i can get this book

[@Ying-zj2gf]

So glad that I found your video! What is the timeframe you’d recommend after a surgery to start doing these exercises? Thank you!!

[@vibrantpelvichealth]

We recommend talking to your healthcare provider for individualized guidance. ~ Vibrant Support

[@MysticalFeelings223]

Didn't know why there was pain here and there in my intestinal area.but after doing these exercises I felt painless. So that indicates maybe adhesions must have been a reason.Thank you Dr

[@vibrantpelvichealth]

Glad you found relief !!

[@louisealain780]

I had a botched hysterectomy in 1986, 20 years later.. I’ve had 5 laparoscopic surgeries to remove adhesions. It’s been 5 years since my last surgery and I have more pain on my left side and bowel issues . Now I have two prolapses to deal with as well. I do some abdominal stretches for adhesions which seems to help instructed by a pelvic physiotherapist. Thank you for your helpful videos. Have a great day ❤

[@vibrantpelvichealth]

I am sorry to hear about the challenges you are facing, and glad you are now receiving the support you need. Hope you continue to feel better !

[@louisealain780]

@@vibrantpelvichealth Thank you so much, your videos have helped me as well. Please keep doing what your doing for us 💕💞

[@naturegirl4074]

I’m sorry. I had a botched hysterectomy in 2020 and my last intensive surgery failed in part too. Dr. Bri and my PFPT have been amazing. All the best to you.

[@lizettefiallo3357]

😉😊 This is a great exercise workout. I help me a lot reducing the pain from the scar adhesion at my lower pelvic. The adhesions make pressure in my left ovary and is very painful.

[@vibrantpelvichealth]

You're so welcome!

[@imthebeholder8554]

Wow I’m literally healing currently from abdominal surgery, had my drains removed today & this pops up🥳🥳Thank you

[@vibrantpelvichealth]

You're welcome! I love the timing for you! BUT -- Depending on how far out you are from surgery, you might need to save this video for later. It's NOT for fresh scars or recent scar tissue that hasn’t fully healed. But definitely watch the whole thing right now to get the info, and get started with the exercises when your incisions have healed.

[@imthebeholder8554]

@@vibrantpelvichealth Def saving it after watching & thanks for I didn’t harm myself attempting this too soon😊

[@naturegirl4074]

How are you doing? I’m 5.5 mpo abdominal pelvic organ prolapse surgery.

[@imthebeholder8554]

@@naturegirl4074 I’m great thanks, minimal scarring that’s fading rather fast

[@naturegirl4074]

@@imthebeholder8554 good to hear :)

[@naturegirl4074]

Excellent. I’m 5.5 mpo abdominal sacralcopopexy rectopexy and perineum repair. I also had hysterectomy and rectocele repair 2020. They removed adhesions from my bladder this last surgery. I’m sure I had a lot more after and your exercises helped a lot. And now o have this video to help with any new ones. I have hEDS and heard our bodies make a lot of scar tissue. Already it’s diminished some, at least the stuff I can feel tight around the incision. ❤ I’ve been in PFPT since about 3 weeks po. Taking a break for the new year. Also have rectocele again sadly. Thank you Dr. Bri for all you do. I cried during the pelvic floor meditation. I really needed to say those things to my body…

[@vibrantpelvichealth]

It sounds like you've been through a complex medical journey, and I'm glad to hear that the exercises and resources have been helpful for you. Taking care of both your physical and emotional well-being is important. If you have any concerns or specific questions about your ongoing recovery, it's crucial to communicate openly with your healthcare providers, including your pelvic floor therapist. They can offer guidance tailored to your unique situation and help you navigate any challenges. Wishing you continued progress on your journey to recovery.

[@naturegirl4074]

@@vibrantpelvichealth thank you :) I go back to see the surgeons on Monday

[@omsairam3846]

Thank you so much mam🙏

[@vibrantpelvichealth]

You are so welcome !

[@sharmaraygoldman9415]

I am 5 minutes into this video and I feel excited at the possibility of relief from constant pain while standing and walking! I fell on my tailbone as a teen, I had eight stitches in my left inner upper thigh, I have been hit by a car. I have had minor surgery internally, I have been hot by a car on my right side as a pedestrian!

[@sharmaraygoldman9415]

The exercise where you have one leg out to the side I cannot do. I am not able to open my legs more than about five inches because I am that tight! It hurts so much!

[@vibrantpelvichealth]

You can gain flexibility with time and consistency. Be kind and gentle with yourself :)

[@chidimmaumah4233]

Thank so much for the information, pls is there any supplement one can take to eat the scars while doing the exercises?

[@vibrantpelvichealth]

It's crucial to consult a healthcare provider before taking any supplements. They can guide you based on your individual needs and ensure they're safe for you, especially if combined with exercises. Remember, natural healing takes time, and a balanced diet along with exercises can contribute positively. ~ Leila from Vibrant Support

[@jackieprice6753]

Wow thank you for this! I can’t believe this isn’t talked about more in the medical community. I had a 2-story fall 20 years ago and had spinal fxs in thoracic and lumbar and have had some issues; not one doctor has ever suggested I might have adhesions! I’m so happy I came across you and your channel! I’m pretty much crying right now. I’m looking forward to doing this and everything else I see from you. Looking into acupuncture, as well as massage, too. Thank you, thank you! ❤🥹🥲

[@vibrantpelvichealth]

I am glad my content resonates with you !

[@heavenlygardens]

I have internal scar tissue after abdominalplasty. 2 yrs post original surgery & 1 yr post revision surgery but continue to deal with the same issue.(seems like it came back 2 fold 😢😮‍💨) So glad to have found this video. Thank you!

[@vibrantpelvichealth]

I am glad yo found this video, and I hope it helps!

[@Denizserap]

How are you doing now😢 ı suffer from the Same issue

[@heavenlygardens]

@Denizserap I continue to do these stretch exercises. I wear compression underwear & massage with sore muscle massage oil & wood paddle at night before bed. It's still there, but the discomfort isn't as bad as it used to be. Thanks for asking & hang in there it does get better. The real challenge is not gaining weight! 😮‍💨

[@Denizserap]

@@heavenlygardensI have been visiting doctors and nothing seems on ct or ultrasond,they just say Mine is about anxiety,ı cant believe docs any more,thanks for the reply best wishes❤

[@sashal.n9454]

I'm excited to work on this every day for a week - to see how much a difference it makes to my body/abdomin/hips/mobility- that have not felt the same since giving birth to my daighter and with the intention of making room for baby#2, at 38/39 yo.❤🤞

[@yvonnetuchscher6055]

Do forever as part of self care

[@vibrantpelvichealth]

We are excited for you !! ~Vibrant Support

[@aleashafanning209]

Born with gastroschisis so I have lots of bowel adhesions and then had endometriosis, a hysterectomy and was t-boned in my driver's side door and really messed my hips/pelvic bowl up, can't wait to try this tomorrow!

[@vibrantpelvichealth]

I hope you enjoy the exercises !

[@plumeria66]

How are things going? Did the exercise help with your adhesions?

[@ndxyang3]

This is a great video and thanks for the information. When you mention this routine is not for fresh scars or recent scar tissue that hasn’t fully healed. How long does it consider "fresh/recent" scars? I'm about 3 months after myomectomy surgery. Am I ok to do the routine? Thanks!

[@vibrantpelvichealth]

That depends on the person. I would recommend talking to your healthcare provider to determine when to start this routine. ~ Leila from Vibrant Support

[@juleschneider6165]

so relaxing!😍should there be tension in the glutes while doing the cobra and backbends?

[@vibrantpelvichealth]

I'm glad you found it to be relaxing! For the cobra and the backbends, you'll want *a little bit* of gentle low ab activation to help support your low back. Definitely don't clench or overly-grip, but a little bit of low ab activation is great! Regarding your glutes, keep your gluteal muscles fairly relaxed during the backbands. Think of lengthening your tailbone, so that you're not compressing your low back.

[@bethanylesuer4770]

Hello! Thank you for sharing your knowledge. I found out this week after a laparoscopy surgery that my colon is fused to my uterus and is impacting my infertility. After I am healed from my surgery, I plan to start these exercises. Since I don't have any pain (ever), how would I know this is helping without doing another laparoscopy? Thank you for your positive video and giving me hope!

[@vibrantpelvichealth]

It's great that you're planning to start exercises after your surgery. Since you're not experiencing pain, you can gauge the effectiveness by noting changes in your energy levels, comfort, and overall well-being. Consistency and a positive outlook are important. If you have questions, your healthcare provider can guide you. I'm glad the video has given you hope! ~ Leila from Vibrant Support

[@kourt2469]

I had laproscopic henria surgery 3 years ago and have had severe pain about 3 months following surgery and nobody has been able to help. Going to try these and desperately hope they help

[@vibrantpelvichealth]

Please don’t hesitate to ask for a second opinion if possible. ~ Vibrant Support

[@jrobert6916]

You helped me so very much. I’ll be your buddy doing this every day. How many times a day should I do?

[@vibrantpelvichealth]

as many times as you wish !

[@livenlaugh3925]

I am 10 weeks post op been feeling heaviness on my left side after hysterectomy. Iwill definitely try these but slowly

[@freeandfabulous4310]

Feel so fortunate to have found your wonderful channel! 'm 60 and have endometriosis and suffer from adhesion in lower abdomen which is interfering with bowels. How often do I need to do these to break up the scarring? Looking forward to starting this routine daily. Any idea on how long it might take to see some improvement?

[@vibrantpelvichealth]

Welcome to Dr. Bri's channel! As with every new movement routine, we recommend talking to your local pelvic floor PT for individualized guidance. In the meantime, you can try this routine a few times a week and see how your body responds to it. ~ Vibrant Support

[@bushysam8534]

There are no wurn technique videos on youtube. Can u plz make a video on how can we work on adhesions with massage?

[@vibrantpelvichealth]

Noted :)

[@tinaquinn9042]

I recently had a full keyhole hysterectomy 8 weeks ago if I touch my tummy it has a burning sensation all over my tummy would this help, thank you for all your videos

[@vibrantpelvichealth]

This could be helpful, but you'll want to start very slowly and VERY gently, and only start these exercises once your incisions are fully healed. If you have any questions specific to your post-surgical needs and/or your incisions, I recommend seeing a healthcare provider in person.

[@rconach]

At age 67 I have adhesions from a history of intestinal endometriosis that cause painful intestinal spasms 😢. I’m going to try these exercises.

[@vibrantpelvichealth]

I hope they help you!

[@veronicaannsmith3619]

I have wondered about this for years and doctors have not been willing to do any imaging to check.

[@vibrantpelvichealth]

I am sorry to hear that !

[@Rkr4017]

I had a d&c after that I have a endometritis just 0.5 to much pain ..please give also what should we take in a diet or exercise or daily routine. Work

[@vibrantpelvichealth]

Please talk to your healthcare provider for individualized guidance on the best diet for your individual needs. ~Vibrant Support

[@j-bird9765]

Thank you for this video. How to find a skilled manual therapist that does adhesion/scar work? Clear Passages does a weeklong treatment but it’s about 6k and in Florida. I’m on the West Coast. Thank you!

[@vibrantpelvichealth]

To find a skilled manual therapist specializing in adhesion/scar work on the West Coast, consider searching online directories like Healthgrades, Zocdoc, or Yelp. Look for reviews and ratings to gauge their expertise. Additionally, ask for recommendations from your primary care physician, friends, or local physical therapy clinics. ~ Vibrant Support

[@loriwilliams2167]

I am 60 years old. Had 3 large babies with not so easy (natural) births and let's just say they left their mark on my body :) 13 years ago I had the bladder surgery with hammock, mesh and something with bowel. Can't remember the details but surgeon basically lifted everything up since there was a significant amt of prolapse. Things are much better but still have some moments of almost not making it to toilet to pee and sense of urgency. I just recently found your channel and have learned so much. All I was ever told was to do kegels and nothing about specific exercises or relaxing the pelvic floor instead of strengthing it and making it tight! Thanks so much for your information and am hoping it's not too late for help since it's been so long for me. Any specific advice?

[@vibrantpelvichealth]

It's definitely not too late, Lori! Start with gentle movements and pelvic awareness exercises like the ones shown in this video. Often times, urgency is due to tight/overactive pelvic floor muscles. I recommend seeing a pelvic floor PT in person if possible. You might also benefit from my BEGIN Mini-Course. You'll get a discount on my BEGIN Mini-Course if you go through this quiz and the results indicate that your pelvic floor needs help: www.vibrantpelvichealth.com/quiz

[@loriwilliams2167]

@@vibrantpelvichealth Yes a pelvic floor PT person would be hard to find in my area. But I will definitely look into your suggestions. Thanks so much!

[@JohnnyGlad96]

What are your thoughts about using a percussion massager to massage the groin and hip area? I use mine religiously, but sometimes I find myself in even more pain the next day. I was diagnosed with a mild to moderate case of osteoarthritis in my right hip about two years ago, which I was surprised, because I was always in a lot of pain from being so active from work and sports. I've had a lot of labor intensive jobs over the years that were very physically demanding; always on my feet, bending, lifting, hiking, etc. This injury occurred about 22 years ago riding motocross, I pancake whipped the bike sideways off a jump and landed straight on my hip. The doctor told me I had a flat spot on my hip. Not sure exactly what he meant, because I was a teenager. I'm guessing I impacted the cartilage in my hip joint. I don't think I chipped any bone. When I got my diagnosis two years ago, the doctor said he didn't see any flat spot from the x-ray. I felt like the care I received was a joke, given the amount of pain I was in. He sent me to PT. My physical therapist gave me a list of stretches and exercises using a foam roller. I only went a couple sessions and never really gave the stretches & exercises a chance. I don't do it regularly, only once in a while, because I get lazy and I find it hard to find the discipline to force myself to do it, because I'm always in pain. But I'm wondering if I need to just push through the pain, but at what point would I actually begin to notice any results from stretches and exercise? At this point I feel like it's more of a severe case of osteoarthritis, because I'm limping first thing in the morning, and it gets worse throughout the day. Sometimes I can't find a comfortable position at all if I'm sitting or laying down. Right now I'm not able to work and I plan on going on disability and seeing a specialist to find out if I need a hip replacement. All my life I've been very active in extreme sports like snowboarding, skateboarding, motocross, etc, along with physically demanding jobs. So that has made it progressively worse over the years. I have pulled my groin several times snowboarding, and I know there's scar tissue in there. The muscles are all very tight from the groin all the way over to the hip. Sorry for writing a novel. Any advice would be much appreciated.

[@vibrantpelvichealth]

Using a percussion massager on your hip and groin area can provide temporary relief for tight muscles. However, given your history of hip injury and the severity of your symptoms, it's essential to consult with a specialist for a comprehensive evaluation. They can recommend the most appropriate treatment. Don't hesitate to ask for a second opinion. If you continue using the massager, use it cautiously, starting at a low intensity setting to avoid aggravating your condition. Be mindful not to apply excessive pressure, and don't use it aggressively or for extended periods. In the meantime, modifying your daily activities to reduce stress on your hip joint and finding a comfortable sleeping position can help alleviate some discomfort. However, it's crucial to have a healthcare professional guide you through managing your hip condition for the best results. ~ Leila from Vibrant Support

[@JohnnyGlad96]

@@vibrantpelvichealth thank you so much for the advice, I really appreciate it. I will do that. God bless.

[@gailjones5599]

I am 64 and found your videos while recovering from a hysterectomy to remove a prolapsed uterus. The gynaecologist left me with a stage 2 prolapsed bladder. I have been going to a pelvic floor physiotherapist and have gotten a lot stronger. The physiotherapist has now put me on a maintenance program, but I want to continue getting stronger and improve my prolapse even further. My question is would your Lift program help me even though I have had a hysterectomy? I should mention I have lost 18 lbs (I’m 122 Ibs now) since the operation in November 2022, because it affected my bowel function, which is finally ok now). Thank you for taking the time to read this.

[@loriwilliams2167]

I hope she answers your question. I have one of a similar nature that I am waiting for an answer on 🥴

[@vibrantpelvichealth]

Yes, the Lift program can help you strengthen your pelvic floor and core muscles :)

[@gailjones5599]

Thank you for getting back to me. I wish there had been this kind of help and information when I was younger.

[@briansmith2836]

How can these movements possibly break up abdominal scar tissue which is like steel? One needs surgery or at least to try special massage techniques to try to break down adhesions.

[@vibrantpelvichealth]

These movements are not intended to "cure" you, but they are intended to help relieve pain, soften the scar tissue, and release some of the tension in the surrounding muscles. Best wishes.

[@naturegirl4074]

This is great 38:18

[@user-wd4kh9ge4q]

when is a good time to start these exercises after surgery for twisted bowel surgery which was due to a previous bowel obstruction three months prior. I want to prevent future adhesions , thanks!

[@vibrantpelvichealth]

Please ask your surgeon or local pelvic floor PT for individualized guidance. ~ Vibrant Support

[@MrsHaider-KSA]

Hello beautiful please guide me i have overian scars tissues can't convince naturally did these exe helps me to relax my overies from scars??

[@vibrantpelvichealth]

These exercises can potentially help. However, every person’s healing journey is unique. So, I would recommend reaching out to a pelvic floor PT for individualized guidance. ~ Leila from Vibrant Support

[@syedasobiagul187]

Same thing with me dear I have severe pelvic adhesions and can't concieve naturally doc said go for IVF but I want to concieve naturally 😢

[@tayfunaday3300]

Hello, I had open abdominal surgery 1.5 years ago. I have adhesions in my intestines. I experience painful intestinal obstruction every 1 or 2 months, lasting for 4-5 days. Should I do these movements? Or do you have any other advice?

[@vibrantpelvichealth]

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!

[@suganyaponnurangam9880]

I got utero parietal adhesions I need some exercise... I already gone through one ectopic pregnancy and two c section totally 3

[@vibrantpelvichealth]

I'm sorry to hear about your utero parietal adhesions and your past experiences. Given your history, it's crucial to approach exercise cautiously and with medical guidance. Consult your healthcare provider, preferably a gynecologist or specialist, for personalized exercise recommendations that consider your medical background, surgeries, and current condition. Prioritizing your health and seeking professional advice is key. ~ Leila from Vibrant Support

[@ashley48976]

is this work out prolapse safe?

[@vibrantpelvichealth]

Yes!

[@santhiyap2839]

I have adhesions in stomach which I undergone open surgery. After that 5 yrs later I had huge peritonial cyst which taken out but again it's coming back. Doctors saying it's because of adhesions and there is no capacity to absorb the fluid by peritonium. Is these exercises will help

[@vibrantpelvichealth]

These exercises might not directly address recurring peritoneal cysts due to adhesions. It's essential to consult your healthcare provider for tailored advice. ~ Leila from Vibrant Support

[@mizzmention8555]

Hi l had a hysterectomy about 5yrs ago, since then l have been troubled with abdominal and back pain all over. Recently my tummy has become a bit swollen which l thought was weight gain but I've noticed dimples either side of my abdomen. Could it be internal scar tissue?

[@vibrantpelvichealth]

It seems you've been experiencing abdominal and back pain since your hysterectomy five years ago, and you've recently noticed abdominal swelling with dimples on either side. While scar tissue could be a possible cause, it's important to consider other factors too. Have you talked to your medical team about these new developments? They can provide a comprehensive evaluation to pinpoint the issue. ~ Leila from Vibrant Support

[@beautifulcreations.]

I have outer fallopian tube adhesions it caused ectopic pregnancy 3 times ..is there any possibility for get rid of the adhesions?

[@vibrantpelvichealth]

Please talk to your healthcare provider for individualized guidance. ~ Vibrant Support

[@muralidharanrangarajan6290]

Excellent video explaining everything clealy. I had sub total gastractomy for carcinoma of stomach. Two months over . Surgical area is healed perhaps. Now my pain is in left abdomen area perhaps due to adhesion in the intestines area- Drs tell me. Can I do these exercises now or is it too early ? Should I wait for some more before starting them ? Thanks once again .

[@vibrantpelvichealth]

Given your recent surgery, it's best to consult your doctor or surgeon before starting any new exercise routine. They can provide personalized guidance based on your specific recovery progress and needs. Wishing you continued healing on your journey! ~ Vibrant Support

[@oyesolaokunnuga3938]

Great 😂

[@thekomalsoni1188]

I got a sonography and ct scan done. Nothing found in there. Is it still possible I have adhesions?? I’m 7 month postpartum and have abdominal pain since I gave c-section birth.

[@vibrantpelvichealth]

Yes, it's possible that you might have adhesions. It's possible that they were too small to be visualized on the scans. Consider doing the exercises shown in this video -- they're great for ANYONE, even for people who don't have adhesions! But if the exercises help you feel better, then -- adhesions or not --they are great moves to add to your daily routine.

[@LearnwithGMK]

Hi mam. After twin delievery on feb 2023 In my report I have Bulky uterus, Divarication of recti, Adhesions in between anterior wall of body of uterus and lower anterior abdominal wall. I have heavy menstrual bleeding for 7 days. Can I do this exercise? Whether it helps me? I saw 3-4 doctors in past 7 months.But my problem is not reduced..😢

[@vibrantpelvichealth]

It's essential to consult with your healthcare provider or a pelvic floor specialist to address your specific medical conditions, including a bulky uterus, divarication of recti, and adhesions, and to discuss the suitability of any exercise program, as well as explore potential treatments for heavy menstrual bleeding. ~Vibrant Support

[@Amyjones-su4tt]

I message around the bone with funger tips. It hurts but what relieve pains better after.

[@vibrantpelvichealth]

Gently massaging around the painful area with your fingertips can provide relief, but remember to listen to your body, stop if it becomes too uncomfortable, and consider consulting a pelvic health professional for personalized guidance on safe techniques. ~Vibrant Support

[@lnichol822]

Would 3 to 4 weeks after abdominal laparoscopic surgery be too soon to start trying the exercises in this video?

[@vibrantpelvichealth]

Please talk to your surgeon or healthcare provider before starting any new exercises after abdominal laparoscopic surgery, as they can provide personalized guidance based on your specific case and healing progress. ~ Vibrant Support

[@zainabdaneji8997]

I had a hysteroscopy 4month back, since then i did not c my period could this help

[@vibrantpelvichealth]

It can help. Please make sure to reach out to your local pelvic floor PT for individualized guidance. ~ Leila

[@suspectree]

Hello, are these exercises safe for any time of abdomen surgery (ex. Appendectomy)? How long after the surgery is safe to participate! Thank you very much!

[@vibrantpelvichealth]

You'll want to wait until your incisions are fully healed!

[@jyotisingh_1911]

Mam...It can help in utres adhesions

[@vibrantpelvichealth]

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!

[@MR-ct9ml]

had my appendix out about 1 and half years ago. Have had on and off pain in that area since. Ultrasounds found nothing. They said probably scar tissue. Tried a general PT at 6 months for about a month or so but didn't do anything. Think i need a specialist PT though. biking with tough resistance helps..

[@vibrantpelvichealth]

Scar tissue can definitely be a culprit, and it's awesome that biking with resistance helps. A specialist PT sounds like a great next step to really dive deep and get to the root of the issue. 🩺 Trust your gut (no pun intended! 😉) and keep advocating for yourself. You deserve to feel your best! Sending lots of healing vibes your way. ~Leila, Vibrant Support

[@rebeccastewart8367]

I was entering a comment and accidentally either erased it or introduce it without finishing it. What I am trying to share is that after many abdominal surgeries I had two very serious surgeries in December 2022 and 2023. With the last surgery that I had, I was told by the surgeon that if I have, another problem. It will be very difficult or impossible to fix due to the extreme amount of adhesions that I have in my abdominal cavity. In these last two surgeries 75% of the time that it took was used by the surgeon and trying to remove adhesions just so he could get to the part of my body that he needed to actually do the surgery. He said if I have this problem again with my intestines and digestion I may not be able to be held by any further surgery and have to be put on hospice. This is an extreme example of adhesions and how harmful they can be . Thank you so much for this and I’m going to look into book that you mentioned also.

[@vibrantpelvichealth]

Thank you for bravely sharing your journey with multiple surgeries and adhesions - it sounds like you've been through so much! I'm so glad you found this information helpful, and I hope the book provides even more insights to support your healing. Sending you loads of strength, hope, and gentle hugs as you navigate this challenging path - you're a true warrior! 🌟

[@northernflicker1111]

How long after laparoscopic surgery should i wait before seeing my pelvic floor PT?

[@vibrantpelvichealth]

That's a great question for your pelvic PT! In my opinion, sooner is often better than later! There's a lot your physical therapist can help you with even before the typical mark of 4-6 weeks post-op, such as breathing exercises and/or stretches and exercises for other parts of your body that weren't directly impacted by the surgery but can still help you stay comfortable and help your fascial network stay strong and mobile.

[@northernflicker1111]

@@vibrantpelvichealth thank you, Bri! You are amazing ❤️

[@hussainbadshah5106]

Is this good for diastasis recti

[@vibrantpelvichealth]

That's not the intention or focus of this workout, but yes, it should be safe for diastasis recti.

[@sandrahampson8819]

Can you tell me details of that book please? Thanks x

[@sandrahampson8819]

It’s ok. I’ve found it ❤

[@vibrantpelvichealth]

Enjoy reading it ❤️

[@sandrahampson8819]

@@vibrantpelvichealth thank you, I will

[@veranicajackson9493]

Dr Bri i had hysterectomy in 2000. 4 days ago start having pain above pubic bone. Where they cut. Very painful and servre urinary incon. What can i do. Its hard to walk without extreme pain. Help please

[@vibrantpelvichealth]

If anything feels uncomfortable for your particular core/pelvic floor needs, please talk to your local pelvic floor physical therapist for individualized medical advice!

[@jyotisingh_1911]

Will this exercise help in removing adhesions of the uters?? Please reply 🙏

[@vibrantpelvichealth]

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!

[@nayabmemon2541]

Hi dear . Im Nayab from Pakistan. Two days before i came to know that i have adhension in end of left fallopian tube . My dr advice me surgery but can it heel with these excerises ?? Plz plz rply me.

[@vibrantpelvichealth]

Please refer to our answer to your most recent question. ~ Vibrant Support

[@diwikgoyal1640]

Hello I m suffering from adenomyosis, endrometrium tissues grows outside the utreus and adhesions also. These are extreme painful to me. Is these exercises helpful in all these problems?

[@vibrantpelvichealth]

These exercises can be helpful. However, every person’s healing journey is unique. So, I would recommend reaching out to a pelvic floor PT for individualized guidance. ~ Leila from Vibrant Support

[@diwikgoyal1640]

Hello mam thank you for your reply I m from India so how can i take online appointment plz suggest.

[@sA-dp5fq]

Hi madam I’m from India how can I take manual therapy please guide me

[@selfonashelf-bookclub9175]

can old scarring be taken away?

[@vibrantpelvichealth]

It can improve with time. ~Vibrant Support

[@user-ny1wt4pl8p]

Hello I would love help I am 3 months after laparoscopy surgery I had an infection following an examination that the HMO, But on an ultrasound a week ago, the doctor said the intestine was stuck to the uterus. Is it safe for me to do the exercises? I have severe endometriosis

[@vibrantpelvichealth]

While the exercises in this video are quite gentle, I wouldn't want you to overdo anything! I can't give you individualized medical advice since you're not my patient, but I'd encourage you to start SLOWLY. Consider doing some gentle hip circles and see how they feel in your body. This video has info about how to do hip circles and why they can be helpful for pelvic health: kzbin.info/www/bejne/j3-cqHZ4e76Ues0si=P_gFtwk8OcxKb3Nj

[@user-ny1wt4pl8p]

@@vibrantpelvichealth wow thank for your fast answer..i will try this ❤