Our Top 3 Stretches for Pelvic Pain

Stretches for Pelvic Pain

Pelvic pain can be alleviated through various stretches that target the muscles in the pelvic area, hips, and lower back. Here are a few effective stretches:

1. Child’s Pose

This gentle stretch helps to relax the pelvic area and lower back.

• Start on your hands and knees.

• Slowly sit back on your heels, reaching your arms forward and lowering your forehead to the ground.

• Hold for 30 seconds to 1 minute, breathing deeply. Repeat 2-3 times.

  
  

  

  
  
  
  

2. Pigeon Pose

This yoga pose helps to open the hips and relieve tension.

• Begin on all fours and bring one knee forward, placing it behind your wrist.

• Extend the opposite leg straight back behind you.

• Lower your torso toward the ground, holding the position for 30 seconds to 1 minute.

• Switch sides and repeat 2-3 times.

  
  

  

  
  
  
  

3. Supine Figure Four Stretch

This stretch targets the hips and glutes, which can help relieve pelvic discomfort.

• Lie on your back with your knees bent and feet flat on the floor.

• Cross one ankle over the opposite knee, forming a "figure four."

• Gently pull the uncrossed leg toward your chest, feeling the stretch in your hip.

• For an increase in stretch, apply some pressure through your elbow and press into the thigh or knee that is crossed

• Hold for 20-30 seconds, then switch sides. Repeat 2-3 times.

Conclusion

Incorporating these stretches into your daily routine can help alleviate pelvic pain. Always consult with a healthcare professional before starting any new exercise regimen, especially if you have chronic pain or underlying conditions.