Pelvic Floor Stretches

The pelvic floor provides support for the organs within the abdomen including the bladder, the uterus and other reproductive organs. If the pelvic floor muscles are weak, they will not support the internal organs sufficiently and this can lead to poor health including poor urination control and sexual problems. The pelvic floor is a complex structure consisting of bones, muscles and ligaments which make it somehow rigid. When doing pelvic floor stretches, it is important to be gentle. Take it slow, breathing deeply and evenly. And avoid excessive pressure that could make your pelvis tighter and even painful.

Stretch Exercises for Pelvic Floor

1.     Knee to Chest

  • Lie on your back and relax, both legs stretched straight.
  • Bring your right knee to your chest by bending your leg.
  • Hold the stretch for 30 seconds, taking a deep breath that gently raises your belly.
  • Release and repeat with your left leg.

2.     Knee to Opposite Shoulder

  • Lie on your back, legs stretched straight.
  • Bend your right knee and bring it towards your left shoulder.
  • Hold this stretch for up to 30 seconds, breathing slowly all along.
  • Return your right leg to the floor and do the stretch with your left knee.

3.    Foot and Knee Up

  • Lift your right foot to the top of the opposite knee.
  • Holding your left lower thigh in your hands, pull your left knee and right foot towards the chest.
  • Hold this pose for 30 seconds as you breathe gently.
  • Repeat this stretch with the opposite foot and knee.

4.     Knee Over to Hand

  • Lie on your back with legs straight and arms by your sides.
  • Lift your left leg and bring it over your body so that the knee touches the floor close to the right hand. You can hold the knee by your right hand.
  • Hold the pelvic floor stretches pose for up to 30 seconds, breathing slowly into your belly.
  • Repeat for the right knee.

5.    Child’s Pose

  • Get onto your knees and hands.
  • Lower your buttocks to the heels and straighten your arms so that your face and palms touch the floor.
  • Hold this pose for 30 seconds, taking deep breaths into your belly.

6.     Flat Frog

  • Lie on your back and bring your feet together so that your knees are separated.
  • Lower your feet as close to your buttocks as you can.
  • Hold this pose for 30 seconds while taking deep breaths into your belly.

7.     Happy Baby

  • Lie on your back with your legs bent at the knees.
  • Hold your feet in your hands, letting your knees to move apart.
  • Hold this pose for 30 seconds while breathing into your belly.

8.     Hip Rotator Stretch

  • Lie on your back and raise your feet to rest on the wall, with feet and knees hip-width apart.
  • Put your arms on your sides and maintain the bends at your knees and hips at 90 degrees.
  • Bring your outer right ankle to your left knee, keeping the pelvis in place. Using your pelvic muscles to push the right knee towards the wall.
  • Hold the pelvic floor stretches pose for up to 10 breaths. Repeat with the other side.

9.     Split Stretch

  • Sit with your back and head against a wall and legs straight. Move your legs as far apart as you can so that you can feel some strain in your inner thighs and groin.
  • Bend your toes and feet towards your body and bring your hands to the floor between your legs, while keeping your head and torso against the wall.
  • Gently move your hands forward as you bend your body at the hips; keeping the spine straight.
  • Take five deep breaths while holding this pose.

10.     Squat Pose 

  • With feet parted a little and turned out at 45 degrees, heels resting on a block or a rolled up mat, and palms together as in prayer, bend your knees and bring your buttocks down towards the heels as low as you can.
  • Hold the stretch for 10 to 20 seconds.

11.     Supine Hamstring Stretch

  • Lie on your back and bend your right leg at the knee.
  • Put a rolled up towel or a strap over the ball of your right foot and raise the foot towards the ceiling while maintaining the left leg on the floor.
  • If you can’t stand the strain in your left leg, bend it at the knee so that the left foot rests on the floor.
  • Hold the stretch for 30 seconds and repeat with the opposite leg.

12.     Sideways Hand-Big Toe

  • Lie straight on your side, legs together and head resting on bent arm with elbow sticking away from your body.
  • While inhaling, bend the right leg on the knee and bring it towards your face, while you hold your big toe between your thumb and index finger.
  • As you exhale, rotate the top hip and leg towards the ceiling, straightening the leg and arm as much as possible.
  • Repeat the pelvic floor stretches on the opposite side.

13.     Butterfly 

  • Start in a sitting position with knees bent and soles of your feet together.
  • Bring in your heels as close as possible towards your body.
  • Hold your big toes in your thumbs and fingers and as you inhale, stretch your spine upwards.
  • As you exhale, let your knees open up further and press them down towards your sides. This will stretch muscles of your inner thighs.
  • Repeat the stretch so that your bent legs move in a manner similar to butterfly wings.

14.     Upward Facing Dog

  • Lie face down with your body straight, legs together, chin and upper side of your feet on the floor.
  • Bend your arms at the elbows and place your hands on the floor besides your breasts.
  • Lift your body so that your weight is supported by your hands and the upper side of your feet until your head is raised and your gaze faces upwards.
  • Hold the pose for 30 seconds.
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