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Exercises Geared for Pelvic Stretches

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. 

Spinal Turn:
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.


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