4 Pelvic Floor Stretches that Relax TIGHT Pelvic Floor Muscles | PHYSIO Beginners Routine
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Published 2023-06-16
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.
#pelvicfloorstretches #pelvicpain #pelvicfloorrelaxation #pelvicfloorphysicaltherapy
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
All Comments (21)
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✨More stretches for pelvic muscles and hips https://youtu.be/Ftx2Cx3t92M ✨
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Thank you terribly tight pelvic pain after too many keggles after radical prostrate surgery for cancer Just started these today I feel confident I can get some pain relief soon thanks again Neale
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It worked! My pain is gone. I will do the exercises regularly. Thank you Michelle!
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I am simply trying to use a tampon for the first time so Ty for this
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This is so helpful, thank you. I guess I have a very tight pelvic floor from years of difficult urination, incomplete BMs, and muscles down there that don't stretch when they're supposed to, causing a lot of pain. I don't have any pain during the day, but sometimes I feel a random pinch or series of pinches without warning. It doesn't help that my job requires prolonged sitting, but I make sure to do relaxation exercises every hour or so and take long walks uphill every day. Prolonged sitting is brutal to literally everything. After doing the exercises, it feels like my pelvic floor is breathing a sigh of relief. It takes about 10 minutes before it gets tight again (I CAN feel it now!), but those minutes are bliss. I also do some strengthening work, and it's amazing how doing Kegels after relaxation feels different than doing them while working at the computer. There is much more "room" in the upward movement and that's why I'm assuming my muscles are tight and need loads of stretching. I can now void correctly most of the time with light pushing, no straining. The goal is to stop pushing altogether. Still working on uninterrupted urination too, but I feel like I'm making slow progress. This is a life record for me as I've been regularly straining since ever. Did I say prolonged sitting is brutal? Prolonged sitting DESTROYS your health!
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I was in a serious car accident in 2013 suffered where I suffered a severe TBI. I have had problems with my bladder and other muscles ever since, as I suffer from spasticity among other things. The problems with my bladder got so bad I finally saw a urologist months back. Had a cystocopy procedure done and they told me I was most likely just suffering from tight pelvic floor muscles. I watched many other videos but your explanation of the the butterfly stretch was by far the best! I just tried it and immediately felt release and already noticed a difference!! Thank you!! 😁😁
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This is the only thing that's helping me as I wait to go to pf physical therapy (got me waiting like 2 months! wild). Thank you.
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Very helpful and easy to follow Has helped reduce pain. Thank you so much❤
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Hi Thank you for sharing this wonderful video Would this exercise work for someone who had cancer and had full hysterectomy done?
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This was so nice to do before bed. I love your energy and your voice is so calming too. Thank you for sharing your wisdom! ❤
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My hips can move again! Thank you! 🥲
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Thank you Michelle, can't wait for next video 😊
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Fantastic!!! Helped me so much thank you 😭❤️❤️❤️❤️
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Hi Michelle are these exercises good for vulvodynia? I'm getting discomfort with being intimate with my husband. I'm hoping relaxing my pelvic floor might help? I'm 46 and also experiencing early perimenopause symptoms as well. Thank you I ❤ your channel
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Thank you Michelle for this handy pelvic stretches..Looking forward for next video..Take care..
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Gd mrng mam that's exercise really very good thanks
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"Thankyou! -- Will make these a regular part of day! -- DrDom -- Golf Nucleus
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Thanks for these informative videos. I don't have weakness, pain or leakage, but I have ED. Is it possible that I have a tight pelvic floor.
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Michelle, I will be having surgery on August for enterocele, intussuseption, rectocele and perineum descent. Are the post hysterectomy videos good for that too? They will be doing sacralcolpopexy, rectopexy and perineum repair through my abdomen
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I don’t have pain but only the need to urinate or burning in the urethra. Will the same excercises help?
