10/22/2024
so many great tips from pelvic health physiotherapists/physical therapists from all over.
https://www.facebook.com/share/r5vKho9cRfuKPZSr/
Stretches for Pelvic Floor Lengthening ⬇️
Child’s Pose 🧒
Assume a hands and knee position on the floor. Bring your knees apart wide and touch your toes together. Next, lower your hips back towards your heels while reaching your arms forward trying to stretch through the upper back and into your pelvic floor. Practice diaphragmatic breathing here as described above.
Happy Baby Pose 👶😀
Lie on your back, bend your knees towards your chest, and hold the outer edges of your feet allowing your hips to fall out to the side.. You may gently rock side to side should that feel comfortable, and again, breathe deeply.
Cat/Cow Exercise 🐱🐮
Assume a hands and knees position on the floor. Slowly inhale and tilt your pelvis forward allowing your back to extend, belly to drop to the floor and tilt your gaze towards the ceiling. Exhale, tuck your chin to your chest, tuck your pelvis and tailbone under you, stretching through your spine up towards the ceiling. Repeat 10 times.
Adductor Rock Back Stretching 🪨🔙
In a hands and knees position, extend one leg out to the side so it is straight. Slowly inhale and rock back towards the heel that is behind you and exhale as you rock forward. You should feel a gentle stretch through your inner thigh muscles. Repeat 10 times on each side.
Which one is your favorite? 👇
