Yoga Poses for Pelvic Floor Stretching - relax your muscles

[searching]

Hi, how long do you have to be in one pose - 15s?

[Dude85]

Hi, how long do you have to be in one pose - 15s?

I have this same question

[hoochiNn]

I dont count the time, I just focus on breath, relax and feel how the muscles relax. I would recommend progressive stretching.

[Dude85]

And there is no such thing as overstretching ? Also a sort of indication would be nice.. is a minute enough or should you aim more like 10 minutes ?

Thanks in advance

[hoochiNn]

I'm no doctor but my physiotherapist has always told me that it is very difficult and rare to hurt yourself with a stretch.


Whenever I had an injury and had to perform stretches, its recommendations have been to make a progressive stretching from less to more, but never on pain, notice how there is a small sense of relief.


I begin to stretch, gradually, very slowly, and stop at the "first barrier" (the point where it seems that if you keep going you'll break), keep breathing and relaxing out, after a few seconds (20-30"?) keep up till the second barrier, keep another 20-30 seconds and return to starting position slowly.

[Pegasus]

Bump.

[ItsPossible]

Thanks MarcusHa for this post!

That's exactly what I thought today when I woke up. I noticed that my Pelvic Floor was extremely thightend up. I recognized that yesterday aswell. So I was first wondering if it was because of the position I am lieing? I always lie on the side with my feet together (like the emryoposition, if you know what I mean - but not quite extreme like this).
Anyway, I thought that sleeping in another position might relax the Pelvic Floor aswell since my feet are not that thight together.

By thinking further I thought that stretching the area of my hips and legs could also influence and stretch my pelvic floor.

Nice to see right then, that you already made a post about this topic. I am not sure weather I can implement it but it seems important to me in general because I do a body workout and never stretch.

Maybe I take two or three exercises to implement in my day to stretch around the hips/ pelvic floor in general.

Thanks mate!

[ItsPossible]

So I just tried

5) The pigeon pose - Holy shit! I am not sure weather it realy effects the pelvic floor muscles, but it definitely makes your hip and feet more flexible. It killed me... x) But i keep that one for the next time since I think at least indirectly it influences the unvoluntary kegels.

2) Open hips - Classic. It stretched quite good but again I am not sure wheater it effects the pelvic floor or not. At least the inner part of the legs.

6) Fish pose - Did it but did not feel much. Going to give it another try.

I am going to try the pillow stretch aswell next time. I also keep practicing the ones I did and the other once as well. I am darn inflexible! But still I think this is an very important support for your PremE/ unvoluntary kegels/ Pelvic Floor tension. It just makes sense to me!

Saludos. ItsPossible!

[Pegasus]

Yes I think it helps the pelvic floor by loosening the general area. Good for general health too.

[CopenhagenW23]

Thank you for all of these stretches. I'll be including these on my off days from lifting/PE. I just recently started having sex after a 3 year dry spell and my hips are incredibly tight. Missionary on a floor is very difficult unless she has her legs far back. Also I have tight hips when doing Squats and Lunges, so this should help me with that as well. Lastly I hope it will give me a better mind muscle connection during reverse Kegels.