Pelvic floor stretches for easing pelvic pain and pelvic floor muscle spasm (overactive pelvic floor muscles or hypertonic pelvic floor) for women and men at home. Pelvic Floor Physiotherapist Michelle Kenway www.pelvicexercises.com.au guides these pelvic stretches and deep breathing exercises for stretching and relaxing the pelvic floor muscles and muscles surrounding the pelvis that commonly become tight and short in people with chronic pelvic pain conditions including vaginismus and chronic prostatitis. Deep breathing exercises (belly or diaphragmatic breathing) enhance the effectiveness of these pelvic floor stretches for easing pelvic pain.
Please ensure all pelvic stretches feel comfortable and discontinue any exercises associated with discomfort.
Pelvic Floor Stretch 1. Modified Child’s Pose
Stretches pelvic floor muscles, lower back and buttocks (gluteal muscles)
Start kneeling
Bottom back towards heels
Lean forward, head down
Slow deep diaphragmatic breaths (belly breathing)
Pelvic Floor Stretch 2. Lower Deep Abdominal Stretch
Lying prone, fists support forehead
Breathe deeply, expanding your belly and softening the pelvic floor
Progress supporting upper body though forearm
Continue relaxed deep breathing exercises
Pelvic Floor Stretch 3. Pelvic Floor and Adductor Muscle (Groin) Stretch
Start kneeling move knees slightly apart
Lean forward to stretch the inner thighs and pelvic floor
Lower head forwards to progress
Deep belly breathing
Pelvic Stretch 4. Hip Flexor Stretches
Kneeling move right foot forward kneeling lunge position
Stretch your left hip flexors by lunging forward
Trunk remains upright
Pelvic Stretch 5. Deep Buttock Muscle Stretch (Piriformis)
Lying down supine
Bring one knee to your chest
Then guide this knee towards the opposite shoulder.
Pelvic Floor Stretch 6. Butterfly Stretch (Pelvic Floor Muscles and Groin Muscles)
Lying supine
Slide one heel towards buttocks
Lower bent knee outwards
Use cushion support if required
Keep hips facing upwards
Progress lowering both knees outwards
Soles of feet together
Pelvic Floor Stretch 7. Modified Happy Baby Pose - Pelvic Floor Muscle Stretches
Raise one leg, thigh towards chest
Breathe into belly and soften pelvic floor muscles
Progress raising both legs to chest
Tips for Effective Pelvic Floor Stretches
Warm up prior to pelvic floor stretches
Maintain stretches for 30 seconds or more
Deep breathing exercises promote pelvic floor muscle relaxation
#pelvicfloorstretches #pelvicpain #vaginismus
References: Pelvic Pain Treatment
Images adapted from FitzGerald M., Kotarinos R. (2003) Rehabilitation of the short pelvic floor. II: Treatment of the patient with the short pelvic floor. Int Urogynecol J Pelvic Floor Dysfunct. Oct;14(4):269-75; discussion 275. doi: 10.1007/s00192-003-1050-7.
FitzGerald, M. (2012). Randomized multicenter clinical trial of myofascial physical therapy in women with interstitial cystitis/painful bladder syndrome and pelvic floor tenderness. The Journal of Urology. Jun;187(6): 2113-2118. doi:10.1016/j.juro.2012.01.123.
Shoskes D, Berger R, Elmi A, Landis J, Propert K, Zeitlin S. (2008) Chronic Prostatitis Collaborative Research Network Study Group. Muscle tenderness in men with chronic prostatitis/chronic pelvic pain syndrome: the chronic prostatitis cohort study. J Urol. Feb;179(2):556-60. doi: 10.1016/j.juro.2007.09.088. Epub 2007 Dec 21.
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