Yoga Poses to Stretch the Pelvic Floor
A part of the body that can be neglected during stretching is the pelvic floor. The pelvic floor is a band of muscles that work to support the bowel and bladder functions in both men and women, as well as support the uterus for women.
Like other muscles in our body, the pelvic floor can get tight and should be stretched often. It is important that we keep these muscles relaxed in order to prevent pain or dysfunction. A friend of mine and fellow physical therapy classmate is a trained yoga instructor who was able to give me a few pelvic floor stretches to try. Here were some of my favorites.
Child’s Pose
Child’s Pose, a common yoga stretch, can help form some relief for anyone experiencing sacroiliac joint dysfunction and pubic symphysis discomfort. To begin the pose, kneel on a comfortable surface. Keep your knees wide and point your toes together so that your big toes touch each other. Sit your hips back towards the heels of your feet. Lean your head and chest forward while sitting back on your heels, letting your head and arms rest on the ground. Make sure to inhale and puff your back towards the ceiling and extend the breath into the pelvic floor muscles and exhale. Try to hold the stretch for at least a minute.
Reclined Butterfly
While Child’s Pose addresses the back pelvic floor muscles, the Reclined Butterfly pose helps target the front pelvic floor muscles. For this pose, you can lie on a comfortable surface with the bottoms of your feet touching each other. Relax and stretch your inner thighs by letting gravity take the weight of your legs so that your knees touch the ground. If you are having trouble relaxing, you can place a pillow under each knee to help support your legs. Breathe in with your lower abdomen and exhale. Try to hold the stretch for at least a minute.
Figure 4
The piriformis muscle can be another tight muscle located in the pelvic floor area. A tight piriformis may cause sciatica, pain that radiates through one or both legs. To stretch the piriformis, you can lie on a comfortable surface to perform a Figure 4. Start by bending your knees into a comfortable position. Cross one ankle over to the opposite knee and pull that knee with the ankle on top towards your face. You should feel a stretch behind one of your hips. Hold this pose for about a minute and then switch sides. If this pose is too difficult or uncomfortable, find a sturdy chair. Sit with your feet comfortably resting on the ground and bring one ankle over to the opposite knee and bend forward until you feel a pull in one of the hips.
There are a number of yoga poses and stretches that can help the pelvic floor. These three were some that I personally found to be beneficial and most comfortable. It’s important to note that none of these poses should cause pain. If you do experience any pain, stop the pose and try to find a more comfortable position. If you have any questions about modifications or other beneficial poses, you can reach out to your local physical therapist to find what works best for you!
Bea Coruna, SPT
Sources: Olivia Rousseau, SPT, 500 RYT, 200 E-RYT, YACEP
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