The Pelvic Floor Exercises I've Been Trying


Credit: Tanya Rad Instagram

Credit: Tanya Rad Instagram

I recently shared my pelvic floor physical therapy experience with you all and wanted to share more, including some of the "exercises" I've been doing to stretch and strengthen.

The pelvic floor stretches I do at home are basically to loosen/stretch the muscles around the area.

I see Dr. Anna at Origin Physical Therapy here in Los Angeles to get my pelvic floor stretched by a professional, but at home, a key stretch to try is pigeon stretch.

  • Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
  • Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here, breathing into any areas of tightness and tension for at least five breaths.
  • Repeat this pose with the left knee bent.

Next, foam roll your quads and butt. Then, I use the theragun on my quads and booty to further loosen up the muscles.

And, of course, after, I dance it out!

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