How To Stretch Your Pelvic Floor

Did you know tight hips can make it harder for your core muscles to fire properly?

Here’s a stretch to release your low back, hip, and pelvic floor muscles.

It’s actually a yoga relaxation pose that is calming to your nervous system.

HAPPY BABY STRETCH

HOW TO DO THE HAPPY BABY STRETCH:

1. Lie flat on your back on the floor or a mat.
2. With your head flat on the mat, bend your knees toward your chest at a 90-degree angle. Face the soles of your feet up toward the ceiling.
3. Reaching forward, grab and hold the inside or outside of your feet. Spread your knees apart, shifting them toward your armpits.
4. Flex your heels into your hand and gently rock from side-to-side. Remain in this position for several breaths, inhaling and exhaling deeply.
5. When complete, bring your knees to your chest, roll to your side, and slowly sit up.

 
Make Sure You Avoid:

• Straining your neck
• Lifting your shoulders off the ground
• Doing this stretch if pregnant

 
How To Modify:

• If grabbing your toes is too much of a stretch, hold onto your ankles or knees or you can use a strap to hold onto your feet.
• If it is too much strain on your neck or shoulders, you don't have to rock and/or you can add a small towel roll to support your neck.
• If you have a neck or shoulder issue, you can  do a Sink Squat instead. Hold onto the kitchen sink and squat down as low as you can go and shift your hips side to side.  Work your way to the floor position overtime when you feel ready.

 
How To Intensify:

• Stop rocking and stretch one leg out to the side (on diagonal) as straight as you can to stretch the back of your leg (hands stay holding onto your feet). Take a few breaths. Switch sides. 
• Come back to the starting position with both legs bent then straighten the opposite knee and stretch out the back of that leg. Take a few breaths.
• If you are up for it, alternate stretching your legs back and forth. Your legs will be coming in and out of a "V" position. Don't force your knees straight. This is a huge fascial stretch.
• When ready, come back to the starting position and hug your knees to your chest before you roll to your side to sit up.

 
PRO TIP:  Add the Happy Baby Stretch to these 3 Moves to Prep for Better Core Workouts.
 
Staying flexible in your hips will help you have a stronger core which helps improve your posture and performance.

The Happy Baby Stretch is a great one to do daily at the end of a workout or your day.  Go ahead and add it to your Rest Toolbox.

To Happy Hips!
Mollie

​P.S.EXCITING NEWS- our next round of SHINE™ & opportunity to be a part of Rest Crew #2 is coming up soon- get on the waitlist here.