4 Easy Stretches for Pelvic Pain - Legacy Physical Therapy
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4 Easy Stretches for Pelvic Pain

4 Easy Stretches for Pelvic Pain (1)

If you’re navigating the challenges of pelvic pain, I want to share with you a gift of comfort and self-care.

At Legacy Physical Therapy, we understand that pelvic pain can be a silent inconvenience, making it difficult to fully enjoy social interactions and day to day activities.

We want to empower you to achieve relief of your pelvic pain symptoms. 

Even if you’ve tried various exercises before, revisiting them with a fresh perspective can make all the difference.

Below are 4 simple exercises that have the potential to make a big difference on your pelvic symptoms. 

1. Gentle Pelvic Tilts

Pelvic tilts are a wonderfully subtle yet effective way to relieve tension in your lower back and pelvic area.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Gently arch your lower back and then flatten it against the floor.
  • Repeat this movement slowly, focusing on the sensation of releasing tension with each tilt.
  • Perform this for 5-10 repetitions, breathing deeply to enhance relaxation.

2. Butterfly Stretch

This stretch is excellent for opening up the hips and reducing pelvic discomfort.

  • Sit on the floor with the soles of your feet together and knees dropped to the sides.
  • Hold your feet gently and lean forward from your hips, not your back.
  • Hold this stretch for 20-30 seconds, breathing deeply, and then release.
  • Repeat a couple of times, allowing the stretch to deepen gradually.

3. Child’s Pose

A classic yoga pose, Child’s Pose is perfect for gently stretching the pelvic floor muscles.

  • Kneel on the floor, sitting back on your heels.
  • Lean forward, extending your arms in front of you, and rest your forehead on the floor.
  • Feel the stretch along your back and into your hips.
  • Hold this pose for 30 seconds to a minute, focusing on deep, relaxing breaths.

4. Seated Hamstring Stretch

Tight hamstrings can contribute to pelvic pain, making this stretch particularly beneficial.

  • Sit on the floor with one leg extended and the other bent, foot against the opposite inner thigh.
  • Gently lean forward from your hips towards the extended leg.
  • Hold for 20-30 seconds, feeling the stretch along the back of your thigh.
  • Switch legs and repeat.

As you try these stretches, remember that consistency is key.

Even familiar exercises can yield new results when approached with patience and regular practice.

If you find that you need more personalized guidance or support, our doors at Legacy Physical Therapy are always open for you…

Don’t let pelvic pain issues cast a shadow on your life. 

Whether it’s discomfort during daily activities, challenges in your intimate life, or simply a desire to enhance your physical wellness, our free Pelvic Pain Discovery Session is your gateway to a life without pelvic pain.

What Can You Expect in the Pelvic Pain Discovery Session?

  • Personalized Attention: We’ll listen to your concerns, understand your lifestyle, and assess your pelvic health in a comfortable, supportive environment.
  • Expert Guidance: Our team will provide insights and recommendations tailored to your unique needs.
  • A Path Forward: Together, we’ll explore strategies and exercises that can improve your pelvic health, enhancing your quality of life.

Together, we can chart a course toward improved health, allowing you to embrace life with renewed confidence.

Reach out to us at (636) 225-3649 to secure your appointment!

Don’t let pelvic discomfort dictate your life. Get checked, get ahead, and let’s face this together.