Best Stretch for Pelvic Floor Dysfunction - Ease Pelvic Tension

Jean Claude Van Damme Pelvic Floor Specialist :)

I thought I was going to save this post for later on but I just received an email from a fellow pelvic floor pain sufferer requesting stretches and exercises for pelvic floor pain and tension and it motivated me to post this one.

This is by far my favourite stretch for pelvic floor and if you really relax into it can bring amazing results. After doing this stretch for a while I would finally feel my natural ability to relax the pelvic floor and dare I say it I may have broke wind due to my relaxation. Sorry for that image back to it, here we go!

The Splits

That's right its the splits, I can see the dread on your faces but this is not just an exercise for little gymnasts and ballet dancers. Can you remember the last time you stretched in any way that resembled a split stretch. Most likely not and its an amazing stretch that can target

-> Tight hamstrings and Calves

-> Posterior or Anterior tilted Pelvis

-> Abductors

-> IT band

Steps

So we are not going to go all out and perform your regular splits stretch we are going to be doing a Static Wall Stretch (Always Warm up before a stretch, never stretch cold)

1. Find a wall large enough for you to spread your legs against. Move yourself up close to the wall so that you are sitting side on to the wall with your right or left hip touch the wall.

2. Swing your legs up so they are vertical against the wall.

3. Waddle your bum back slowly so you are able to maintain a neutral curve in your spine

4. Rotate your feet outwards so your pinky toe is closest the wall 

5. Try and relax and let gravity bring your legs down

6. Sit out here for 2-5 minutes, take it easy it can be quite a shock at first and you made find it hard to relax especially with tight hamstrings and tendons.

7. When you are relaxed you can also use your hands on your pelvic floor to find any trigger points and slowly knead them out. Remember to relax as much as possible.

8. When your finished slowly bring your legs closer together and gently bend your knees to your chest. You may feel some pain in your legs which is very normal after never having stretched like before.

 Similar to this one but feet more outwards and pinky toe close to the wall, obviously this lady has done the split stretch before and you shouldn't expect to go so low with your feet.

Need Some Assistance

You may find that the wall split stretch is not working for you or you just don't have a wall big enough for your luscious legs. Well never fear you can either do a traditional split on the carpet or try a Leg stretcher device to perform the stretch.

I use a simple leg stretcher which is made up of 3 metal rods and handles to help achieve a stronger stretch without the need for a wall. The simple metal pole leg stretchers are quite cheap but there are also more advanced versions with pulleys and winding mechanisms. (device I use below)

That's all folks, I really do hope it helps you out as it has honestly helped me greatly in regaining my flexibility and letting my pelvic floor feel relaxed.