External Perineal Massage and Release Techniques for PFD (for Women and Men)

In this video, you'll learn 3 simple techniques to gently release and relax your pelvic floor muscles, with a focus on the perineum. These perineal release techniques are all external (no insertion into the vagina or rectum required). Perineal massage can be helpful for pregnancy/prenatal care, and is also helpful for anyone dealing with pelvic tension or pelvic floor dysfunction (PFD). If you have specific questions, please contact a pelvic floor physical therapist in your area.
Timestamps:
00:58 Disclaimer
01:20 Anatomy
02:19 Central Tendon/Perineal Body
03:29 Pelvic Tension and Stress
04:05 General Advice for External Release
04:40 Technique 1 - Perineal Body Massage
05:36 Different Positions
06:45 Technique 2 - Connective Tissue Release
09:56 Technique 3 - Sitting Bone Release
11:38 Recommended Frequency and Duration
12:45 Internal vs. External Release Work

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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: 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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