Stretches to Relax and Tone the Pelvic Muscles
Standing Forward Bend: Stand with your feet shoulder width apart. Bend
forward at the waist, keeping your back flat and your knees straight but not
locked. Bend forward as far as is comfortable. Take three deep breaths as
you hold the stretch and then slowly roll up. Repeat this stretch three times,
and notice the effects of this simple movement.
Squat: With your legs wider than shoulder distance, slowly descend into a
squat. Do this stretch against a wall if you need support for balance. Come
as deep into the squat as is comfortable for you, and then hold this stretch
for three to five breaths. Try slowly increasing the duration you hold this
Hip Rotations: Using a support for balance if needed, bring all of your
weight onto one leg. Raise the other leg and draw big circles with your knee.
After three to five breaths, switch sides. Notice if there is a difference from
one leg to the other.
Knees to Chest: Laying flat on the floor, slowly draw one knee to your
chest. After stretching both legs individually, bring both knees to your chest
together and take three deep breaths. Bring your legs down slowly and
repeat if desired. Start gently and with commitment to daily practice, you
may notice greater flexibility and ease of movement.
Spinal Twist: Lay comfortably on your back, bring one knee up and plant
your foot on the outside of the opposite leg. Then drop the bent knee
towards the floor, twisting your lower body while keeping your shoulders flat
on the ground. You can rest this knee on a pillow or blanket if this is more
comfortable for you. After three breaths, bring your hips back to center,
straighten both legs, and then repeat on the other side. See if you can drop
deeper into this stretch with each exhale..
Seated Forward Bend: Sit comfortably with a straight back and your legs in
a V in front of you. Take a breath in, and as you exhale, bend forward from
your hips. Keep your back as straight as possible and stretch forward
towards your toes. Go as far as is comfortable, and then hold this stretch for
three breaths. Sit up slowly, take a deep breath in, and repeat. You can also
try this stretch with your legs crossed in front of you. Bend slowly over your
legs and notice the stretch in your pelvis and lower back. This stretch opens
the hips and spine, and tones and stimulates the abdominals and pelvic floor.