Whether this is your first time trying or you have practiced before and now trying to get back - we've gathered the go-to poses for any beginner. Pace yourself and listen to your body - let's go!
What we're after
Unlike any other workout you've ever done, most of your pelvic floor work will include RELAXING the muscles, not strengthening or tightening them.
Getting to the physical understanding of letting go and relaxing, after years of tension, sometimes takes a few months. Some pelvic floor therapists might suggest bio-feedback sessions to help patients learn when and how they increase tension.
Why it's so important for patients with chronic pelvic pain
After years of chronic pain, and natural tension reaction to it - endometriosis usually causers increased tension and tightness in the pelvic floor muscles, leading to increased pain and discomfort. Relaxing these muscles through techniques such as pelvic floor exercises, breathing techniques, and meditation can help reduce pain and improve quality of life, which makes it a crucial tool for endometriosis patients
Pelvic floor relaxation can also improve blood flow to the pelvic area, which can help reduce inflammation and promote healing. Therefore, incorporating pelvic floor relaxation into the management of endometriosis can be beneficial for symptom management and overall wellbeing.
How often should I practice?
There's no written rule - but aim for practicing every day or every other day.
This could be as quick as 10-15 seconds for each pose, to start.
Lying Butterfly stretch
Lie on your back. Bend your knees and place the soles of your feet together. Let your knees drop slowly away from each other until you feel a comfortable stretch in your groin. Hold the stretch for 20-30 seconds. Relax.
Cat / Cow
Begin on your hands and knees in table pose, with a neutral spine. As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink.
Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
Release your head toward the floor — just don’t force your chin to your chest. Most importantly, just relax.
Piriformis stretch
Lay on your back with your knees bent. Place one ankle onto the other thigh just above the knee. Gentle push the knee away from you and hold this. If you want a stronger stretch pick up thigh with the foot on the floor and you should feel a deeper stretch into your glutes.
Happy Baby
If you can’t reach your feet, hold onto your ankles or shins. Rock gently from side to side and then hold the pose still.
Important: Breathe and relax, allow your groin to let go of tension on every exhalation. It's easy to mess this one up and create more tension - so focus on your groin and let it "sink" to relax all the way.
Backbend on Physio ball
Slowly walk the feet forward and roll until your back is on the ball. Then roll until the ball is supporting the upper back.
Press your belly button to the spine to protect the low back area.
Deep Squat Pelvic Floor Stretch
Squat with your feet about two feet apart. Separate your thighs slightly wider than your torso. Press your elbows against your inner knees, bringing your palms together, and resist the knees into the elbows. Breathe deeply and slowly, allowing the pelvic muscles to let go.
Do this very slowly - you don't have to go so much down, the idea is to get a good stretch, not to prove how close to the floor you can get.
