The pelvic floor plays a crucial role in supporting the bladder, bowel, and uterus in women. Pelvic floor stretches are a valuable tool for maintaining and improving pelvic floor health, particularly for women who may be experiencing issues such as Stress Urinary Incontinence (SUI). Understanding the benefits of pelvic floor stretches and incorporating them into your routine can have a positive impact on bladder control and overall well-being.
Incorporating pelvic floor stretches into your daily routine can be a proactive step towards maintaining pelvic health and addressing SUI. Here are some gentle stretches to consider:
Pelvic Floor Stretches
Incorporating stretching exercises can effectively relax the pelvic floor muscles. Here are some common stretches:
Happy Baby Pose – Lying on your back, open your knees wide and pull them toward your head. Hold your legs with your arms on/behind your knees or at your ankles. You can also gently roll from side to side.
Child’s Pose – On your hands and knees, spread your knees wide, keep your toes touching, and lean forward gently, placing your upper body between your legs. Stretch your arms out in front of you.
Adductor Stretch (Lying Butterfly Pose) – Relax on your back with the bottoms of your feet together and let your knees relax out to the sides. You can place pillows under your knees for support if needed.
Seeking Professional Guidance
While pelvic floor stretches can be beneficial, it’s important to approach them mindfully, especially if you are dealing with pelvic floor issues or SUI. Consulting with a healthcare professional, such as a pelvic health physiotherapist, can provide personalized guidance and exercises tailored to your specific needs.
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