Both stretching and yoga can have major impacts on pelvic health.
In just a few minutes a day, you can start to relax the muscles connecting to the pelvis and retraining your body recognize those movements as 'safe.'
Below are some of our favorite pelvic health stretches!
If you want more info about movement, check out the full Movement for Pelvic Health course ($29) from PelvicSanity!
Gentle stretching and yoga can be a big part of your recovery and maintenance program!
Who are We at PelvicSanity?
At PelvicSanity, it's our mission to support patients with pelvic pain and pelvic floor symptoms, regardless of where you live. We can help with:
In-person treatment for those in Southern California at the PelvicSanity clinic
Immersive Out-of-Town program for those able to travel
Remote Consultations to get you expert 1:1 help, advice and an action plan
Online patient courses on Interstitial Cystitis and Movement for Pelvic Health
A Facebook support group for patients called Finding Pelvic Sanity.
1. Happy Baby Stretch for Pelvic Health
One of the only stretches that targets the pelvic floor directly, Happy Baby is one of the movements we most often recommend. It's particularly helpful for those struggling with pelvic pain. There are some easy modifications that make it possible for most people to do!
2. Chair (or Counter) Stretch for Pelvic Health
This is a great stretch that targets the hamstrings and inner thighs. These muscle groups are often overly tight when dealing with pelvic floor issues. They connect to the pelvis and often have a major impact on the pelvic floor.
3. Figure 4 Stretch for Pelvic Health
This stretch targets the piriformis and glute muscles. These are often involved in pelvic floor dysfunction and can be generating pain or pelvic health symptoms.
4. Cobra Stretch for Pelvic Health
This is a great, gentle stretch from yoga that often benefits those with pelvic health issues. It stretches the muscles and fascia of the abdomen. This is an often-overlooked area (even by pelvic floor physical therapists), but tightness in the abdomen can influence the pelvic floor and the rest of the core.
5. Butterfly Stretch for Pelvic Health
The butterfly stretch works the muscles of the inner thigh. These are often overly tight in those with pelvic floor dysfunction or pelvic pain. There are several variations, including both sitting and laying down for this stretch.
Movement for Pelvic Health - Online Course
Many patients (and their physical therapists) focus almost exclusively on the pelvic floor when treating. This can certainly help relieve symptoms, but usually the 'why' is outside the pelvic floor and symptoms continue to return. In this online course from Dr. Nicole Cozean, we give you tools to assess and improvement movement in 7 different areas of the body. The course includes:
✅ 7 Different Movement Techniques that all support pelvic health
✅ Full explanation of each movement and how it relates to your pelvic symptoms
✅ An overview of the pelvic floor and the interrelationship with the rest of the body
✅ Information on how to safely exercise with pelvic health issues
✅ A 25-min, full-length Pelvic Health Flow that puts all these different motions together
These are movements we do all the time with our patients, and we're really excited to be able to bring them to those outside our doors!
The entire course is offered online. You can go at your own pace, revisit your favorite movements, and see what helps you the most.
Dr. Nicole Cozean is the founder of PelvicSanity Physical Therapy in Orange County, CA. PelvicSanity treats patients from all over the world with remote consultations and the Immersive Out of Town Program. She also runs Pelvic PT Rising, training other pelvic PTs to better serve patients.
Named Physical Therapist of the Year, Dr. Nicole is author of the award-winning book The Interstitial Cystitis Solution and the first PT to serve on the ICA Board of Directors, Her passion is helping those with pelvic health issues - regardless of where they live - find lasting relief.