Stretches for pelvic floor relaxation | Pelvic Floor Exercise Techniques | Kegel8

Stretches for pelvic floor relaxation | Pelvic Floor Exercise Techniques | Kegel8


So remember if you’re somebody who’s worried
that maybe over time your pelvic floor has got a little bit tight or your kind of day
means that your sitting a lot, you carry a lot of tension maybe in your pelvis, It’s
really important to include proper relaxation and stretches in to your exercises as well.
So a lovely way to do this, you want to get your bottom bones out behind you, so stretching
out the tail bone away from the front bone and making the sitting bones come wide, they
want to tuck under and you want to make them go wide. So come forward on to your hands
and your knees and if you tuck your tummy in, lift up your pelvic floor it will make
your bottom bones come close. But If you then let go of the tummy, let it sag, let
the bottom come out behind you that’s a lovely stretch and then you can reverse it, draw
in, tuck everything up, feel what tense feels like, but then release, let the tummy go on
purpose. Allow the tail bone out, let the sitting bones spread apart from each other and again
tuck in, feel what tension is like and now really learn what relaxing feels like, let
the tension out open the bottom bones. And when you’ve done a few of those you can sit
back still keeping the bottom bones out, sink them back towards your heels, a lovely stretch
all the way through your spine. And hold your stretch for about 20-30 seconds, just breathing
gently. A really super way to stretch out the day before you go to bed.

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