Hindi question

[Chief3nick]

How do you go about getting the best stretch for it? There are occasions where I really feel the stretch in the PF, but it seems to be losing its luster and targets my hips mainly. Any tips?

[closed224]

Targeti g the hips is very important also. I don't understand why it is losing its luster. I understand you to mean it doesn't feel as intense in your pelvic floor. This can mean you are getting more strength and flexibility. This is the goal. So if I'm understanding correctly this is a good thing.

[Chief3nick]

By losing its luster I mean I don’t always feel that good stretch right at the PF and that’s my purpose for doing them. Trying to see if there are variations or feet placement that really stretches me.

[WillGetBetter]

The Hindi squat never felt like it was doing much for me. So, I found online and played around with a few alternate stretches.

1. Lay on back on floor. Move butt up to a wall. Put feet on wall. Rotate hips so that the pelvis and lower back are flat on the floor. Hold for 20-30 seconds. Move feet to different positions (up or down wall, widen or shorten stance) and repeat.
2. Do a Hindi squat with a wider stance. Shift weight over one foot, hold for 20-30 seconds. Shift weight over other foot. Repeat.
3. Sit on a tennis ball or foam roller. Move to different positions on pelvic floor. This has been the number one stretch and has helped me loosen my pelvic floor. It can really target the right locations.

[closed224]

Great variations, also try putting your elbows inside your knees and spreading your knees with your elbows. Worked better for me this way compared to wider stance. I would also do horse stance.

[Spoonman84]

I found ido portal squat routine and excellent next step to hindi squat or if you aren't feeling it. https://youtu.be/lbozu0DPcYI

I also found for me personally happy baby pose extremely effective for straight up pelvic floor stretching over basic hindi squat.