Best Exercises for Prolapse and Bladder Leaks 💖 Safely Strengthen Your Pelvic Floor!

Safely strengthen your pelvic floor with this 25-minute workout! Great for: Bladder health, Prolapse, Bladder and Pelvic Discomfort, Urinary Frequency, Urinary Urgency, Urinary Incontinence

Stay until the end for a healing visualization that's the most important part of the entire workout. 💖 This routine is appropriate for hypertonic (tight) and hypotonic (lax) pelvic floor muscles. ***NOTE: If you have excessive pelvic tension, then your pelvic muscles are going to need some extra love! Pause the video, and take ADDITIONAL relaxation breaks between the strengthening exercises.

As always, talk to your healthcare provider for specific answers to your health needs, and if you have bladder PAIN, then be sure that you don't have an active infection that needs to be treated. When doing the workout, listen to your body and stop or modify if anything feels uncomfortable for your particular core/pelvic floor needs.

Relax AND strengthen your core and pelvic floor with these essential bladder health exercises!

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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.

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Additional links and resources:

❤ Insta: @vibrantpelvichealth

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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]

These exercises strengthen AND stretch the pelvic muscles that surround and support your bladder. It ends with a relaxing visualization for bladder health that’s the most important part of the whole routine. Don’t miss it!

[rebeccaswinney]

I gave birth to six rather large babies. The last couple years have started having bladder issues in my 60’s. Thank you for your help.

[loriwilliams]

I had my 9lb. 10oz son 27 yrs ago today! Remembering him being born with awe and wonder but also understanding why my pelvic floor is the way it is :) Even after surgery for prolapse, cystocele, etc. I still have urgency and sometimes accidents and leaks. I just recently found your channel and wish I knew this info before. You have been such a help and inspiration, thank you for all the help you give us 🥰

[lindabloss]

I hope and pray I can do these! I’m 78 and have suffered for 12 years with bladder and pelvic floor pain!! Im going to work on these exercises and pray it helps me! Thank you!!

[JeffreyLynnMarchand]

Thank you for adding the forgiveness aspect…you might have just solved my pain there as doctors couldn’t. I thank you again for this, and send blessings to you

[JeffreyLynnMarchand]

Thank you. I am 74, was a dancer all my life. Have let it go and really needed this to get back in shape. You have the excercises out there. This is a great and important viedeo. Hope people actually do the work. Put me back and excited to resume my workouts.

[cocosurgerow]

I wished new mothers had these core exercises after 6 week check up.

[aetherea]

Dear Dr Bri, you are like an Angel, I, m 57, 4 children, since 3 years trebles with the bladder and im agree with you That Frustration and Anger can make many Problems with Bladder issues.Thank yo For your Knolledge and your Empathie, liebe Grüße ❤

[autisticcaroline]

Thank you so much ! I am neurodivergent(dyslexic, autistic, and an ADHDer) therefore have too tight pelvic floor muscles(which causes chronic constipation and bladder incontinence /poor bladder control as well as pain in overall pelvic area for me 😢🥺😭 )and some is also a result of trauma and I have very poor interoception and therefore am working on listening to my body . It hurts so bad sometimes and therefore causes me a lot of problems.God bless you! You are a blessing and beautiful creation from God ! He sent you here in my life to help me, I believe ! Also the way my neurodivergence and trauma plays into this is that my brain doesn’t tell me when I need the toilet which obviously causes too much tension and also doesn’t tell me when I need the bed, food, and water and when I am in pain (I don’t notice unless it’s so severe I’m having issues ), and issues with breathing properly. That is the interoception deal . Also things like routine change and huge changes and demands and people not respecting and honoring my neurodivergent needs and fussing at and abusing me for it and acting like I’m the “problem “ when these are just my needs and I can’t help it and when they don’t listen to me or understand me and treat me like I’m slow or stupid, thinking about stressful things happening to people I love ( I love everybody and have so much compassion, empathy, and love for others also because I am a Christian)or my animals that I love, people trying to take things away from me that I need and not acting like it’s important and as a result I end up ignoring it too, people putting pressure on me to do my schoolwork when I already do very well in school and am ahead actually in college and doing very well, people acting like my problems are “new “ and not valid, people acting like I’m “high functioning “ or whatever just because I’m smart (you don’t do this to any other neurotype so why a neurodivergent as we should be treated the same as neurotypical people) and ignoring my struggles, people ignoring my strengths, people mistreating me by turning on lights when I ask them not to, yell at me, and other forms of intentional abuse as an attempt to silence and /or invalidate my problems, act like I’m not “normal “, and loads of other stuff also plays a part . I’ve also been through chronic trauma from childhood cancer at the age of 6(I’m an 18 year old kid in college now, ) divorce, people putting me in stressful environments where they fought each other and didn’t get along (and my poor sweet little self just wanted a family and everyone to get along and be kind to each other), me going through neglect at private school due to them ignoring my disabilities and tailoring my education to help with this so I could be like the other kids as far as learning goes (don’t get me wrong, some teachers were amazing and didn’t do this, just some ), bullying and abuse at school by some teachers but mostly other classmates, being sent to the mental hospital and being abused by being neglected by the staff at age 14 when I was in autistic burnout and couldn’t take care of myself 🥺😭😢, being sent to a different mental hospital at 17 and being abused by some of the staff emotionally and sexually abused by another patient there, being chronically invalidated and made to feel like I’m not good enough unless I do something to help others and made to feel like I’m selfish for actually taking care of and prioritizing myself, being told I don’t have these disabilities when I do and being told to “just be myself “ when I am being myself and this is myself, being told that I’m an environment and called horrible names and cursed out, told that I’m weird and that I’ll never get a boyfriend, shamed for being just a teenager at 14 and being “too sexual “(by the way, I’m not having sex until marriage because I’m a Christian and I wasn’t promiscuous back then just hypersexual but that’s because of being on the autism spectrum and not knowing how to express my feelings properly that I like someone due to emotionally not knowing how to regulate my emotions and control my emotions properly because of being on the spectrum and having communication issues due to being on the spectrum and we get these feelings just like everybody else and that’s no excuse for abuse I endured ), physical abuse and being mistreated and failed by those who were supposed to protect me, having several funerals of several close family members and friends during a very short time, having to endure lots of chronic mental and physical illnesses as a result of trauma, and being ignored when I was younger and (this is ableist but ) expected to act a certain way in public in order to “not be an embarrassment !” Wow . I’ve really been through a lot and this was difficult to put into words but I’m glad I did it ! Your videos are so so healing and so so helpful to me ! Positive self talk while I’m doing the exercises and making sure I’m meeting my needs also helps as well!❤️‍🩹

[shellymacdonald]

Am seeing a specialist like yourself, it and everything you have done for me, has changed the way I see my pelvic floor health, thank you for these videos!

[MzSilva]

Thank you for this! I had my hysterectomy and have been dealing with bladder problems. I am adding this into my weekly routine ❤

[carolschatz]

Thank you so much Dr. Bri! Even though I have to skip the part on the knees, this is so helpful for my prolapsed bladder I will do it twice a day. You are an inspiration to all of us with pelvic floor issues. Take care!

[wonderingsoul]

This was so awesome for me. I was in tears from being so uncomfortable but this brought me some relief. Thank you so much! I like your spirit btw. I like how you talk about the importance of forgiving to let go for yourself and in your other video you said how powerful words are which I also believe. Stay blessed!

[ShirleyLawrence-jxvp]

Thank you doctor you have been a very good help to people.

[Yournameortherealplayz]

I am also a physiotherapist from Bangladesh. This video will help my patient also. Thank u so much

[Cheryl-luvc]

I love the way you explain everything while you're showing us! So great! Thank you!

[pegmcgrail]

You are a gem… I use your videos all the time… having surgery for rectal prolapse in September, I do something everyday for pelvic health to help prepare. TY so much

[BlessAnonymous]

Dr Bri, I’m so glad of you, in all your exercises that you taking the time out for your YouTube subscribers has been a blessing. I really needed this. 🙏🏽
Thanks again

[lesliehoward]

Just recently had a hysterectomy and this is giving me confidence I can have a strong pelvic floor

[glgartman]

Excellent! It's hard for me to do these exercises correctly, but your explanation and examples are the best I've found! Thank you!