Let us take a look at the step-by-step process of practising some pelvic stretches or pelvic floor exercise. Make sure that you perform them after consulting your doctor and under the supervision of a certified trainer.
Stiffness in the pelvic region can cause plenty of problems that can be averted easily with pelvic stretching exercises. Stiffness in the hip can also result in foot pain, knee pain and pain in lower back. It becomes difficult for you to turn or move when you have a stiff hip. Your knee starts compensating automatically and the ligaments and tendons go in one direction. You can eliminate most of your injuries and pains when you enjoy the full range of motion in the pelvic region.
Are there any specific pelvic stretches?
After you have worked on various parts the body, you could follow them up with some pelvic stretches.
The Hip Bend
Keep your back straight and feet 12" apart. Clasp your hands behind your back and bend at the hips. Breathe deeply and relax. Slowly raise hands above your head and stretch while still bending. Gently rise.
The Pelvic Tuck
Go down on all fours and keep your knees 12" apart. Arch your back by tucking your pelvis and clenching your buttock muscles. Hold for 5 seconds and release. Repeat 5 to 10 times. You can also gently rock your pelvis.
The Lower Back Release
Lie flat on your back and keep your arms tucked on the sides, palms facing down. Press the floor with your feet and lift your pelvis. Let your spine rise as high as your neck. Breathe out and come down gently. Raise your knees towards your face so that you can hug them. Hold. Take a few deep breaths. Straighten one leg and continue hugging the other knee. Repeat with the other leg. Again bend both knees and cross your feet at the ankles. Rotate hips making small circles with your lower back. Repeat in the other direction.
Lie on your back and stretch out arms and shoulders at right angles. Breathe out and turn your knees to the right and head to the left. Hold. Come back, keeping your knees bent, and relax. Repeat in the opposite direction for a total of 10 times in both directions.
Hip Flexor Stretch
This exercise works on your hip flexors along with the tissues surrounding. This helps relaxing hip lexors and activates your deep trunk and buttock muscles.
You need to kneel down your left leg and then place the right knee on the floor. Make sure your chest is held upright and the muscles in your abdomen pulled to the spine. Push your hips to tighten your buttock. Rise up your right arm over your head and hold your breath. You need to bend to your left laterally and take another deep breath. You need to move your torso in this position. You need to hold this position until you feel loose. The same thing can be repeated for the other side.
Supine Hip Rotation
This workout is meant to stretch your hips and outer part of the thigh. You need to keep your torso stationary in course of the exercise. You should be able to feel stretch from the lower part of your back from your buttocks.
You need to lie down on your back and keep your knees bent. Thereafter you need to cross your left ankle over the right knee. Put your arms on the sides. You need to keep your left knee away from your body. Roll over your hips to the right and put on your left foot on the surface. You must not force yourself too much to reach to the floor. Your left knee must be bent all the time. You must hold yourself in this position till you feel the stretch. The same thing should be repeated on the other side.
This is a kind of stretch exercise that works on your thigh muscles by keeping your spine in a neutral position.
For this you need to sleep on your back and bring both your feet soles together. Put your arms on both sides. You then need to bring your foot towards your pelvic region. You need to pull it closer until you feel the maximum stretch. You can lift off your lower back from the floor. You need to hold till you feel your lower back and inner thighs relaxed.
For Your Awareness
Awareness is one of the most important steps when you want to engage in pelvic floor exercises. You will not be able to feel pelvic floor if you do not know where it is. In that case you will fail to see any results of the actions you take. Bodywork and massage are considered invaluable in such cases. Once you have gathered a better understanding of your pelvic floor, you shall be able to contract and relax it well. You can expect changes in your body with corresponding changes in your attitude and awareness.
Like any other types of exercises, you shall benefit from this one too when done in the right way. Greater awareness shall bring better functioning, improved sensation, strength, circulation and tone. It is also very important to do the above exercises under the supervision of a certified trainer. Good luck everyone, hope you benefit from the suggestions offered here.
What are the benefits of practicing the pelvic stretches? Is it safe to do pelvic stretches during pregnancy? When is it not advisable to do pelvic stretches? Discuss here.
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