7 Pelvic Floor Stretches for Women to Do Now

Imagine starting or ending your day with a simple set of pelvic floor stretches. Think of it not just as a checklist item but as reclaiming control and confidence in your body. The truth is, issues like an urgent need to pee or peeing when laughing or coughing aren’t minor. They deeply affect your daily life and how secure and comfortable you feel when going out.

For many of us, these symptoms are often brushed aside or whispered about in embarrassment. Unfortunately, we accept them as a normal part of being a woman. Indeed, we think that we should live with them after childbirth or as we age. But here’s the truth. Pelvic floor health is critical to our overall well-being, and it’s high time we bring it out of the shadows.

Many of us brush these symptoms off, embarrassed or accepting them as part of womanhood, especially post-childbirth or as we age. Yet, pelvic floor health is crucial to our overall well-being. It’s time to shine a light on it.

Regularly stretching our pelvic muscles goes beyond avoiding awkward moments. They strengthen the muscles and increase blood flow to the area. And let’s not forget that it is important for sexual health and more powerful orgasms. Hallelujah.

Now, let’s talk about taking an important step toward taking charge of your intimate health.

Key Takeaways

• Understanding and caring for your pelvic floor is crucial for women’s health.
• Identifying and regularly exercising your pelvic floor muscles can prevent and alleviate common issues.
• Incorporating stretches and diaphragmatic breathing can enhance the effectiveness of pelvic floor exercises.
• Daily habits, including maintaining a healthy weight and practicing proper techniques, support pelvic health.
• Consulting a healthcare provider is crucial for persistent symptoms or discomfort.

Introduction to Pelvic Floor Stretches

The pelvic floor is a complex muscle group supporting vital organs like the bladder, bowel, and uterus. Its strength and flexibility are essential for bladder and bowel control, sexual function, and overall well-being. Exercising and stretching these muscles properly can prevent and treat:

• Pelvic pain
• Vaginismus (very tight vaginal muscles)
• Decrease sexual sensation
• Urinary incontinence
• Bowel incontinence

If you experience any of these conditions, make an appointment to see your healthcare provider. They can assess your condition, provide guidance on the most suitable stretches, and suggest other treatment options.

Preparing for Pelvic Floor Stretches

​Pelvic floor stretches are exercises specifically designed to strengthen and stretch the muscles in the pelvic region. Specific stretches can offer relief for those with hypertonic (tight) pelvic floor muscles. Gentle stretches that target the pelvic, thigh, and lower back regions can help lengthen and relax these muscles, alleviating pain and discomfort.

Once you have the go-ahead from your healthcare provider, it’s time to set aside dedicated time for your pelvic floor stretches. Like any exercise routine, consistency is key. Aim for at least three weekly sessions, gradually increasing the duration and intensity as you become more comfortable. Remember, listening to your body and not pushing yourself too hard is essential, especially in the beginning stages.

When performing pelvic floor stretches, focusing on proper breathing techniques is crucial. Deep diaphragmatic breathing relaxes the muscles and promotes better blood flow. Indeed, this allows for more effective stretches. Take slow, deep breaths in through your nose, and exhale gently through your mouth. This conscious breathing will aid in muscle relaxation and help you stay present and connected to your body throughout the exercises.

Kegel Exercises to Strengthen Pelvic Muscles

Kegel exercises are the go-to for strengthening the pelvic floor. Women widely use them to firm up their pelvic and vaginal muscles, enhancing sexual satisfaction. Additionally, Kegels offer a non-invasive method to prevent and address stress incontinence, making them a versatile tool in women’s health.

1. Find the Right Muscles: Start by trying to stop your urine flow mid-stream or tighten the muscles that prevent passing gas. The muscles used for these actions are your pelvic floor muscles.
2. Perfect the Technique: After identifying the pelvic floor muscles, empty your bladder. Lie on your back with your knees bent and apart. Tighten your pelvic floor muscles, holding the contraction for five seconds, then relax for five seconds. Focus solely on these muscles, keeping your abdominal, thigh, and buttocks muscles relaxed.
3. Maintain Your Routine: Aim for three sets of 10-15 repetitions daily. As your muscles strengthen, increase the contraction duration to 10 seconds, followed by a 10-second relaxation period.

Consider exploring the benefits of a pelvic floor muscle exerciser. These innovative digital tools are designed for vaginal insertion, offering real-time feedback on your progress and ensuring your Kegel exercises are performed correctly. It’s truly amazing what technology can do for us.

Now, you might be wondering about the sensations these devices can provide. Yes, it’s true—they may deliver some additional tingles in the process. But isn’t that more of a bonus than a concern?

Bridge Yoga Pose: Stretch and Strengthen Glutes and Pelvic Muscles

1. Starting Position: Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Ensure your feet are hip-width apart.
2. Lift and Hold: Press your feet onto the floor and lift your hips towards the ceiling, squeezing your glutes and engaging your pelvic floor muscles as you lift. Your body should form a straight line from your shoulders to your knees.
3. Slowly Lower Down: Hold the bridge position for 3-5 seconds, then slowly lower your hips back to the starting position. Rest for a few seconds.
4. Repetitions: Perform 10-15 repetitions, aiming for 2-3 sets.

Squats Pose: Strengthen Core Muscles and Pelvic Floor

1. Starting Position: Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward.
2. Lower Down: Begin to lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and your spine neutral. Go as low as you can without compromising your form.
3. Engage and Rise: As you lower, engage your pelvic floor muscles. Press through your heels to return to the starting position, continuing to engage the pelvic floor muscles.
4. Repetitions: Aim for 10-15 squats per set, completing 2-3 sets.

Bird-Dog Pose: Stabilize Core and Engage Pelvic Floor Muscles

The bird-dog exercise improves core stability and engages the pelvic floor muscles.

1. Starting Position: Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
2. Extend: Extend one arm forward and the opposite leg back, keeping your arm and leg parallel to the floor. Engage your pelvic floor muscles as you lift.
3. Hold and Return: Hold the position for a few seconds, then slowly return to the starting position. Switch to the other arm and leg.
4. Repetitions: Complete 10-15 repetitions on each side, aiming for 2-3 sets.

Pelvic Tilt: Tone Pelvic Floor Muscles and Strengthen Lower Back

1. Starting Position: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Flatten your lower back slightly against the floor.
2. Engage and Tilt: Engage your pelvic floor muscles and gently tilt your pelvis towards your face. Tighten your buttock muscles and your lower abdomen to press your lower back into the floor.
3. Hold and Release: Hold this position for 5-10 seconds, then slowly release, returning to the starting position.
4. Repetitions: Perform 10-15 repetitions, aiming for 2-3 sets.

Butterfly Stretch: Tone Groin Muscles and Stretch Pelvic Muscles

The butterfly stretch targets your inner thighs, hips, and groin and can help improve pelvic floor flexibility.

1. Starting Position: Sit on the floor straight with your back. Bring the soles of your feet together in front of you, allowing your knees to fall out to the sides.
2. Deepen the Stretch: Hold your feet with your hands, gently pressing your knees towards the floor. Avoid forcing them down. To increase the stretch, gently lean forward from your hips, keeping your back straight.
3. Hold: Maintain this position for 30 seconds to 1 minute, breathing deeply. You should feel a stretch in your inner thighs and hips but no pain.
4. Release and Repeat: Carefully release the stretch and shake your legs out. Repeat 2-3 times, allowing your muscles to relax more deeply each time.

Cat-Cow Pose to Engage and Relax Pelvic Muscles

The cat-cow stretch is a gentle flow between two yoga poses that warms the body and brings flexibility to the spine, also engaging and relaxing the pelvic floor muscles.

1. Starting Position: Start on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders and your knees under your hips. Your spine should be neutral, and your gaze downward.
2. Cow Pose (Inhale): Inhale as you drop your belly towards the mat, lift your chin and chest, and gaze up toward the ceiling. This is the Cow part of the stretch.
3. Cat Pose (Exhale): Exhale as you draw your belly to your spine and round your back toward the ceiling like a cat. The gaze comes to the navel.
4. Flow: Continue to flow smoothly between Cow (inhaling) and Cat (exhaling) for 1-2 minutes, allowing your breath to guide the movement and feeling the pelvic floor relax and engage with each motion.

Happy Baby Pose to Open and Relax the Hips and Groin

The happy baby pose is great for opening and relaxing the hips, stretching the inner groins, and calming the mind while also indirectly benefiting the pelvic floor.

1. Starting Position: Lie on your back. With an exhale, bend your knees into your belly.
2. Grip Your Feet: Inhale and grip the outsides of your feet with your hands. Use a belt or towel around each foot if you can’t reach your feet directly. Open your knees slightly wider than your torso, then bring them to your armpits.
3. Position Your Ankles: Position your ankles directly over your knees so your shins are perpendicular to the floor. Gently push your feet into your hands (or the belt/towel) while pulling down with your hands to create resistance.
4. Hold and Rock: Hold this position for 30 seconds to 1 minute, gently rocking back and forth to massage your spin. Focus on relaxing your tailbone and letting your entire body soften into the stretch.
5. Release: Carefully release your feet, bringing your legs down to the floor. Relax for a few moments before moving on.

Now, It’s Your Turn

Well, I hope you feel more educated about the types of pelvic floor stretch to incorporate in your daily life. Please note that this information is not meant to contradict advice from your healthcare provider.  

I think you will enjoy reading:

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