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8 Helpful Stretches You Must Try!

Sometimes all you need is a good pelvic stretch!

These stretches are designed to loosen and relax the muscles inside and around the pelvis. They work best if they’re done every day, and even better if you can do them outdoors in the fresh air.  The key is to work gradually, to find out what works best, and watch carefully for any aggravation or discomfort.

Hold each stretch for 30 seconds and breathe mindfully into your belly. Remember to do both left and right sides, up to three times each.

Here we go:

Knee to Chest. Start lying on your back with both legs straight and relax. Bend one knee to your chest. Hold an easy stretch for 30 seconds and breathe deeply into your belly. Repeat the stretch with the other leg.

Knee to Opposite Shoulder. Start lying flat. Bring your left knee to your chest and diagonally to the opposite shoulder. Hold an easy stretch for 30 seconds. Breathe Mindfully. Repeat the stretch with the right leg.

Foot and Knee Up. Start with your feet on the floor and knees bent. Bring your right foot to the front of your left knee. Then lift your left knee towards your chest. Hold an easy stretch for 30 seconds. Breathe mindfully. Repeat the stretch the opposite way, with right foot to left knee etc.

Knee over to hand. Start lying flat on your back. Left knee comes over your body to the floor near the right hand, which can hold the knee down. Hold an easy stretch for 30 seconds and breathe mindfully into your belly.

Child’s Pose. Start on your hands and knees. Relax your bottom down towards your heels – your knees are wider apart, feet closer together. Hold an easy stretch for 30 seconds and breathe deeply into your belly. Your head can rest on the floor.

Flat Frog. Lie flat on your back, with the soles of your feet together and knees falling apart. Bring your feet comfortably close to your bottom. Hold an easy stretch for 30 seconds. Breathe deeply into your belly.

Happy Baby. Start lying on your back. Grasp the inside of each foot with your arms inside your knees. Allow your knees to widen apart. Hold for 30 seconds and breathe mindfully into your belly.

Relaxed Frog. Start with your weight on your hands and feet. Relax your bottom down between your heels. Your elbows gently push your knees apart. Hold an easy stretch for 20 seconds. Breathe mindfully into your belly. This stretch is only good for people with good knees!

Provided by: Pelvic Pain Foundation of Australia

Illustrations by: Remi Uijting

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