Pelvic floor stretches physiotherapy for relieving pelvic pain and relaxing tight pelvic floor muscles for beginners (women and men). Pelvic floor physiotherapist Michelle www.pelvicexercises.com.au guides you step by step through these 4 gentle beginners pelvic floor stretches to relax pelvic floor muscle spasm and associated pelvic pain.
Keep these pelvic floor stretches comfortable for your body, stop and rest at any time. Cease pelvic floor stretches that increase pelvic pain.
Timestamps
0:00 Introduction
0:41 Pelvic relaxation position
1:26 Diahragmatic breathing exercises
2:34 Butterfly stretch
3:30 Modified butterfly stretch (beginners)
4:31 Knees to chest stretch
4:48 Modified knee to chest (beginners)
6:08 Child's pose stretch
6:19 Modified child's pose stretch
7:29 Diapgragmatic breathing & pelvic floor relaxation
Starting Relaxation Position for Pelvic Floor Stretches
Lie on your back with 2 pillows or cushions under your knees for support. These pelvic stretches work best to relax pelvic floor muscles after a warm bath or short walk to warm up your muscles.
Diaphragmatic Breathing for Pelvic Floor Relaxation
This deep breathing exercise is the best exercise for beginners to relax pelvic floor muscles and ease pelvic pain. Practice diaphragmatic breathing by placing one hand on your belly and the other on your chest. Breathe deeply in through your nose, feeling your belly rise and your pelvic floor muscles lengthen and relax. Exhale gently through your nose or mouth. Repeat for 3-4 slow breaths. Perform these breathing exercises during pelvic floor stretches.
Pelvic Floor Stretch 1. Butterfly Stretch
Start lying down with knees bent and feet flat. Breathe into your belly 1-2 breaths, exhaling as lower both of your knees outwards. Feel the gentle stretch on the inner thigh near the groin. Place hands on inner thighs to increase stretch if comfortable.
Modify butterfly stretch to reduce intensity by lowering one bent knee outwards at a time and resting the bent leg on a cushion or pillow support.
Pelvic Floor Stretch 2: Knees to Chest
Lying on your back bring both knees towards your chest holding the back of your thighs. Next, breathe into your belly and your pelvic floor around your pelvic openings. Feel gentle stretch in the hips, buttocks and pelvic floor as you inhale.
Modify Knees to chest stretch to make it less intense bringing one thigh to chest at a time.
Pelvic Floor Stretch 3. Child's Pose
Start kneeling hands out in front of your body. Inhale deeply and as you exhale, lower your hips back towards your heels. In this position breathe into your lower belly and your pelvic floor allowing it to expand and soften with each breath. Feel the stretch in your hips, buttocks, and pelvic floor muscles.
Modify this stretch if you experience pelvic pain or discomfort by placing a cushion behind your knees and if necessary a support under your forhead to make it more comfortable.
Beginners start these pelvic floor muscle stretches on alternate days. Progress the duration of stretching and daily stretches according to personal comfort.
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