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 Pelvic Strength ...
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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:
https://briannegrogan.com
https://www.vibrantpelvichealth.com
Does your pelvic floor need help? Find out! https://www.vibrantpelvichealth.com/quiz
WORK WITH ME:
💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial: https://bit.ly/OPPWforfree
💖Do you have prolapse? Get the first week of Lift for free: https://bit.ly/liftforfree
ADDITIONAL RESOURCES:
💖I love my extra-large yoga mat! Check it out at http://bit.ly/femtribemat and get 10% off using code FEMTRIBE10 (I have PREMIUM EXTRA LARGE EXERCISE MAT 8' X 4' X 1/4")
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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: https://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
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