Hi, I'm Michelle and today I'm going to take you through some stretches that you can do
for pelvic pain. Now this is stretches for muscles that are around the outside of the
pelvis that often become tight and dysfunctional in women and men that experience pelvic pain,
and that includes pelvic floor muscle spasm. So we're going to go through some stretches
for the buttocks, the lower back, the groin, and the abdominal area. You can pause this at
any time this video to add to do the exercises and to hold the stretches for longer and just
make sure that you keep the exercises all short of pain, so feeling comfortable for your body,
and not at any time experiencing any discomfort during the stretches.
All right, we're going to start, I'm going to start lying down and if you'd like to use a
pillow, that's fine, I've got a cushion here that I'm going to use to assist me with some of the
stretches here, but using a pillow behind my head, coming down lying on my back, and to start in this
position. All right, we're gonna start with our knees to chest, so we're gonna bring the right
knee in, and we're just stretching out through the right buttock here with this stretch. And again,
just relaxing the breath with the stretch, and then you can extend that leg up towards the
ceiling, keeping the toe pointed, and let's take that leg back down. Let's go into the left leg,
so knee into chest, and again feeling that stretch down through the buttock area and
this stretch also stretches into the lower back, which is useful too. We always like those two for
the price of one stretchers, and let's take the leg up and again now we're feeling the
stretch down through the back of the thigh the hamstring muscles here. Important again to keep
the toe pointed towards the ceiling so that you don't stretch the nerves that run down and attach
into your lower back. You don't want to irritate those nerves and bring the leg down. Alright,
we're going to go move into a groin stretch, you can keep this leg up for starters, we can lower
the right knee out to the side. Now I've got a wall here which is going to limit my movement,
but you could lower that knee down as far as it feels comfortable. If you
don't want to take the knee out, you can use a pillow to support the outside of that five,
I just move across a fraction so you can see what I'm doing. If it feels comfortable, you
can extend the leg down so I'm really stretching here through the groin and I'm just standing on
one side at a time rather than doing a double open groin stretch, which can be uncomfortable
for some people when they first start out with these stretches, and bringing the leg back up,
and taking the other leg down, turn the knee out. And again, stretching through the groin.
Now if you're not feeling enough stretch with these stretches. Obviously, don't use a pillow,
take the leg down further. Bring the leg back up and you can take both knees out and down at
once if that feels comfortable, keeping the normal arch in your lower back. So try not
to hyperextend through the back. Keeping the normal curve, you can use the hands inside the
thigh and just apply gentle overpressure down in a downwards direction to stretch out through
the groin staying relaxed with your breath. And again, you can pause this video at any time if
you'd like to hold these stretches for longer, that's absolutely fine. Bouncing the stretches
just keeping them smooth and gentle and let's bring the legs back up together. All right,
we're gonna roll over onto our side. We're going to do some stretches now in a kneeling position.
So coming into kneeling wherever you are rolling over onto your side to come up always never
sitting straight up. And we're gonna start in this kneeling position, I want you to take your
toes down, I'm gonna move my cushion forward. If you do have sore knees, just a little tip,
you can use a cushion behind your knees, and you can sit back onto that cushion and extend
the arms forward. It's really quite comfortable for the lower back if you do have sore knees and
just stretching right out, and now walking the hands across to the right and you'll find that
stretches now into the left side of the lower back as well as limbs that left buttock. And again,
breathing into the back, staying with relaxed with the stretches as always, and let's take
it back around to the other sides around to the left now stretching through the right side of
the lower back pushing back and then let's move back to St and coming up. I'm going to put the
cushion underneath my knees underneath my right knee here and go into a long lunge stretch now
so we're moving into stretch into the front of the hips. So these muscles can also become very tight
and become a source of pelvic pain. Particularly for someone who's does a lot of sitting during the
course of the day. What you do as you tilt your body forward, get lots of distance between that
front foot and the back knee. Leave your body forward and really sink down to the stretch.
They don't want to bounce. Just think it down so you're really stretching a band of muscles through
the front of the hip here cross-town attached to the thigh and that's where you should feel
the stretch. If you can't feel it, take the back knee back a little bit further and to progress
this stretch, you can take the right arm up and over and lean across to your left at the same time
that will be a nice deep front of hip and pelvis stretch there. Let's take the arm back down,
and the other side, so bring that leg back. Other side, bring the right leg forward,
left knee back. And again, tilting down to the stretches through again,
onc, se again through that front of the left hip. We might like to bring my elbow onto my
thigh here just to support my body. If you can sink a bit deeper, and you'd like to do that,
then great. And if you'd like to bring that left arm up and across to progress,
the stretch as well. It's up to you. holding that stretch, and again, relaxing your breath and it's
Brynjar makeover. All right, one more stretching this position before we come back into lying on
the ground. So this is a lovely stretch for the deep muscles in the buttocks. These are
the piriformis muscles. Just be careful if you suffer from left knee pain with this
particular stretch that I'm about to show you now or left hip discomfort, take your right leg back,
lift that leg up and take the right leg across behind the other leg and slide yourself back.
Now this does put some pressure on the knee. So be very careful if you have knee left knee
injury might like to not take the leg back so far, we might avoid this stretch altogether. If
you're able to do the stretch, you can sink your chest down to towards the other side. I'm actually
lying on that thigh and reach right out and I'll move my hands to the right and the head down and
that stretches down through the left side of the back. And it's a beautiful stretch into that left
buttock and just take a couple of breaths in his position, breathing in and out. And again,
breath in and out, and coming back up and let's finish up on the other side so on the right knee,
left leg out behind. Let's lift, cross the foot over. And again, sliding back being careful
of this right knee in the right hip. Body right down, chest right down, reach across. And now you
can slide the hands around to your left, walk the hand or the left and you'll find that if you roll
your left it towards the ground, you will increase that stretch through the right buttock. And again,
a couple of breaths in this position breathing in and out, and once more breathing in and out,
and let's come back up and finish off in kneeling. And let's slide right back,
under out. Breath in. Spread the fingers wide breathe out sink the bottom back down towards
the heels. And once more breathing in and out and down and bringing the hands back in. So we've done
a nice little routine there of stretches for the muscles in and around the pelvis. I really
hope that exercise session helps you at home. If you'd like to subscribe for more videos,
you can do so down below. Otherwise, I'll see you next time. Bye for now.