Overcome Pelvic Pain for Women - 30 Minute Healing Routine/Stretches for Beginners

Follow along with Dr. Bri, who takes you through a scientifically designed routine that will relax the pelvic floor muscles, remove tension, and allow you to start your day right.

Recommended props: yoga blocks, blanket or towel, and strap or belt. If you don’t have any props, you can still do this entire routine!

Breathe Into Pelvic Floor (4 breaths) - 1:25
3-Part Breathing (8 breaths) - 3:00
Hooklying Position - Adductor Stretch (60 sec. both sides) - 7:10
Single Knee to Chest (60 sec. both sides) - 10:55
Figure 4 Stretch (60 sec. both sides) - 14:14
Stir the Pot (60 sec.) - 17:59
Open Like a Book (60 sec) - 18:55
Frog Stretch (60 sec.) - 19:48
Supine Windshield Wiper (60 sec.) - 21:23
Janu Sirsasana – Head to Knee Pose (90 sec.) - 22:03
Butterfly (90 sec.) - 27:54
Windshield Wiper Hips - Seated (60 sec.) - 29:45
Child’s Pose (90 sec.) - 30:10

This routine is Month 1 - Week 1 (the first movement routine) from the at-home pain reduction program called Overcome Pelvic Pain for Women. Dr. Bri's movement, nutrition, anatomical, scientific, and clinical experience allowed her to design this 12-week program that is designed to progressively help women with pelvic pain and/or pelvic floor muscle challenges return to balance, retrain the surrounding muscle groups, and get back to living a powerful, joy-filled life.

Are you ready to live a life with LESS PAIN? Get started today!

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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

[chaimacharef]

You channel deserve the 50 millions subscribers ! You are saving alot of women thank you Dr!

[michaelhodgeofficial]

Incredible routine, so gentle and with a healing flow and tone. Thanks Dr. Bri!

[milamckenzie]

I've been recently diagnosed with IC and this channel has been an absolute treasure. Thanks for these videos! you are awesome!

[bsdchurch]

Thank you ....found that really calming and really helpful. Thank you also for particularly catering to this very often misunderstood area of chronic pain . You can feel very alone with it.

[baljinderkaur]

Thanks Dr. Bri that helps a lot cause I was in pain from last three days and pain pill just helped me little bit. I did your exercises and next morning I didn’t feel the pain, that’s amazing 😉.

[simply.stephc]

Thank you for doing this video. I only did half of it before my little one wanted my attention and it was great. I will finish this up later on today. 🙌🏼

[perlaelbomba]

Your channel is a jewel!!! 💎❤️ THANK YOU so much for posting these exercises!!!! They are soothing and relaxing these tight pelvic floor muscles of mine.. & I have been sleeping better at night.. 😇

[lisamerriman]

Love, as always Dr. Bri, so calming- just what I needed. 😊

[YogaWithJoy]

Thank you! Your channel is my go-to for keeping my core strong after pregnancy damage 21 years ago. I'm very grateful 🙏⭐

[lovealwaychar]

This was so helpful thank you 💖 I’m going to come back and do them everyday.

[sarahbradshaw]

Thank you so much for all of the time you put into helping others! Your video's have saved me! I'm truly grateful for you ❤

[boom]

This so amazing to heal my pelvic pain, thankyou Dr. Bri you're mean so much to me through my healing journey❤

[Katknit]

This was great just now when my IBS pain flared up badly, the pain is more or less gone. I feel so much better! Thank you so much Dr. Bri.

[juliecote-lalonde]

I really enjoyed these poses. They did relieve some tension. Thanks!

[odetterobitaille]

Love your channel, you have such a soothing voice and your stretches feel so good, I am sleeping a lot better now.MILLION THANKS DR BRI

[tazlove]

I am so thankful to have just done this routine with you!

When I went through the three part breath that you do in the beginning, full deep breath suddenly clicked for me!

I have been struggling with properly breathing for a couple weeks now, and the way you describe it here just really worked well for me! I have watched lots of videos on core breathing and diaphragmatic breathing, and they all made sense to me but for some reason it was a struggle for me to fully figure it out in my body. I never knew that breathing properly could be such a difficult thing to do right! Even though it seems like it should be simple!

I am looking forward to restarting my week 1 of lift prolapse recovery with you right now because I feel like I now feel capable of the proper kind of breathing I need to do in order to do the exercises in coordination with my breath and pelvic floor inhale and exhale.

Thank you for this. I have been a crying mess struggling to keep everything in, struggling with my dysfunctional breathing, and my high levels of stress and this breathing really helped reassure me that I can do this. I can heal. <3

[emanabd-elgawad]

Thank you so much for this calming session.

[rachel]

Love this, use it almost every day. Is there a week 2?

[celinecorrea]

Hi Dr, like this effective video. Love esp; stir the pot, open like a book n frog stretch. Great job. Thnks

[julianadevisc]

THANK YOU. I think I’m in love with you ❤❤❤ you’re helping me so much with my endo pain. Thank you Thank you