Pelvic floor stretching

These exercises can help alleviate some of the discomfort and pain associated with this condition, and they aim to improve pelvic floor strength, flexibility, and overall pelvic health.

Here are five exercises that you can incorporate into your daily routine:

1. Deep breathing exercises: Start by lying down comfortably on your back with your knees bent. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth, allowing your abdomen to fall. Focus on relaxing your pelvic floor muscles with each exhale.

2. Pelvic floor contractions (Kegels): Sit or lie down comfortably. Tighten your pelvic floor muscles as if you're trying to stop the flow of urine. Hold this contraction for 5 seconds, then relax for 5 seconds. Repeat this 10 times, aiming to gradually increase the duration of each contraction over time.

3. Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds, then release and tilt your pelvis downward, arching your lower back slightly away from the floor. Repeat this movement 10-15 times, focusing on engaging your core and pelvic floor muscles.

4. Hip bridge: Lie on your back with your knees bent and feet hip-width apart. Engage your pelvic floor muscles as you lift your hips off the ground, forming a straight line from your knees to your shoulders. Hold this position for a few seconds, then slowly lower your hips back down to the ground. Aim for 10-15 repetitions, focusing on maintaining proper alignment and pelvic floor activation throughout the movement.

5. Squats: Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body into a squat position, keeping your chest lifted and weight in your heels. As you squat down, engage your pelvic floor muscles. Push through your heels to return to the starting position. Aim for 10-15 repetitions, focusing on proper form and pelvic floor activation throughout the exercise.

Remember to listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort while performing these exercises, please discontinue and consult with your healthcare provider or Pelvic Floor Physiotherapist.

PLEASE NOTE: The Endo Essentials company takes no responsibility for your diagnosis, tailoring your treatment/plan, we do not claim to be doctors and strongly recommend seeking medical advice from a Health Physician to treat your symptoms. We write these blogs purely based on the evidence provided at the current time and try our best to keep these blogs as up to date as possible.