Strong Pelvic Floor Series: Stretch Moves

You probably don't think about them much but they play a leading role in your posture, power, and overall performance.

If weak, they can lead to leaks.

When tight, they can lead to pain.

They can be injured just like any muscle resulting in painful scars, trigger points, weakness, or soft tissue restrictions.

Injuries are when they get the most attention but never as much as the abs or gluts.

It's your Pelvic Floor Muscles.

Don't wait for an issue with them.

Learn how to care for your pelvic floor muscles now as a part of having a strong, healthy core.

Your pelvic floor muscles job is to support and stabilize during functional activities. 

They need to anticipate movements so they know how much or how fast to turn on (contract).

And also have the ability to relax and lengthen for things like sphincter control.

That requires a combo of flexibility, strength, AND coordination.

If you think of the pelvis like a bowl, the pelvic floor muscles would cover the inside of the bowl as they attach to the pelvic bones.

They form the base and foundation of your core.

Healthy Pelvic Floor Exercises:

Let's start with upgrading your REST Toolbox with these 3 STRETCH MOVES that will help open up and prevent tightness of the pelvic floor muscles:

Happy Baby Stretch- Lie on your back and grab hold of your feet or ankles. Open your knees and bring them toward your armpits as you rock side to side for 1-3 minutes.

Child’s Pose- Kneel on floor with knees apart. Reach your hands on the floor as you lean forward with your chest on your thighs and forehead on floor as you breathe 3-5 times.

Sink Squat- Hold onto a sink or railing and sit down into full squat with feet apart and turned out slightly.  Breathe and let your tailbone sink toward the floor as your head reaches to ceiling.  Breathe and shift your hips side to side.  Do for 30 seconds to 1 minute.

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You can do these 3 Stretches daily:

• Start your day with a Sink Squat. It'll not only stretch your pelvic floor but also your hips AND give you an energy boost. 
• End your workouts or day with the Happy Baby Stretch and Child's Pose. They'll open up your pelvic floor and hips AND calm your nervous system.

Next Up: we'll add some exercises that'll help you strengthen your pelvic floor muscles.

To A Healthy Core!

P.S. Want a strong, healthy pelvic floor and core? You'll want to check out our updates to REST Camp: SHINE™... get on the interest list here.