Stretch Your Pelvic Floor
Three stretches to implement into your daily routine to take care of your pelvic floor
Dr. Ariel Edwards, PT, DPT, CSCS
We all take the time to stretch the muscles within our legs and arms, but have you ever considered stretching your pelvic floor? Your pelvic floor is a network of muscles and tissues, supporting essential functions like bladder control, core stability, and even sexual health! But just like any muscle group, it needs care and attention to stay strong and flexible. That’s where stretching comes in!
Stretching your pelvic floor muscles promotes improved blood flow and flexibility, reducing the risk of tension and tightness. Incorporate these three essential stretches to open up your pelvic floor for improved mobility:
Half Happy Baby
Start by lying on your back. Hug one knee towards your chest by grabbing the outside of your foot. Gently guide your knee towards your armpit. Keep the opposite leg extended while performing this stretch. Hold for about 30 seconds before switching to the other side. For an intensified stretch, hold both feet at the same time!
Child’s Pose
Start on all fours, and then sit back onto your heels with your arms extended and your forehead resting on the floor or mat. Your feet should be touching, and your knees should be out wide. While in this position, focus on relaxing your pelvic floor while letting your hips sink towards your heels. Make sure you are breathing deeply with each exhale. Enjoy this gentle stretch for 1 minute!
Yogi Squat
Stand with your feet wider than hip-width apart. Turn your toes out slightly. Lower into a deep squat while keeping your back straight and your core engaged. Once in a deep squat, press your elbows against your inner knees to open your hips and activate the pelvic floor muscles. Hold this stretch for 30 seconds. You may gradually increase the duration as you get comfortable!
Integrate these stretches into your daily routine to enhance pelvic floor flexibility. If you are unsure on what pelvic floor stretches you should be doing, our FIXXED pelvic floor specialists are here to help you! Starting your pelvic floor health journey is as simple as clicking HERE to set up a FREE discovery call to see if pelvic floor physical therapy is a good fit for you!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
