Gentle Pelvic Stretches Intro

Muscles (including in the pelvis) muscles tense up as a protective mechanism when we are in pain. This hurts and of course, it can stop you from moving. Pelvic stretches done gently with awareness can be incredibly helpful as a safety message and to loosen and lengthen. We only want the muscles to tighten when they are needed. This is a brief introduction worth listening to before doing the pelvic stretches track.

Transcript

This pelvic muscle stretches audio is recorded by Dr Adele Stewart,

GP and mindfulness teacher in Winoona 2020 based on a pdf provided by the Pelvic Pain Foundation of Australia which you might want to have available as you listen to the audio in case you want to check positions of the stretches.

So you just need an area where you can lie down stretched out with your arms out to the side if necessary.

If you've got a yoga mat great otherwise just a carpeted area or a blanket would be fine.

These stretches are designed to loosen the muscles inside and around the pelvis.

They can also be nice mindfulness exercises if that's something that interests you or can be seen as yoga.

So whenever you do the movements please make sure that you don't do them to the point of pain.

You're wanting to really focus on the movement so that you notice where you get to that sort of edge that sweet spot where there's increased tension that you can stay with but not pain.

Most stretches you might want to hold for about 30 seconds and breathe fully and mindfully into your belly as you do so.

Always make sure that it's symmetrical so that you do both sides maybe up to about three times each and they don't take a whole lot of time so doing them every day will really really benefit you.

Enjoy.

Thank you.