Center for Continuing Medical Education and Physician ...



PELVIC FLOOR RELAXATION AND STRETCHINGHere are some you tube videos you can try: – 24 mins, talks a lot but has good stretches – 30 mins, I like this one the best Hold feet or back of legs. Pull down toward the floor and take deep breaths into the pelvic floor trying to get it to stretch. Hold 1-2 mins. Cross one foot over the opposite knee. Press your knee away from you. For an increased stretch, pull your legs closer to your chest. Hold 1-2 mins breathing into the hip and pelvic floor. Cross your knees over each other and then pull them as a set to the side, allowing your low back to rotate with your legs. Extend the back arm and keep that shoulder down on the mat the best you can. Hold 30-60 secs, breathing into the stretch. Cross one knee over the other one and then sit up and fold as far over your legs as you can. Breathe, trying to release tension around the tailbone and outer hips. Do your best to relax and hold this for 1-2 mins. Repeat with the other leg on top. Bend one knee and extend the other behind you. The closer your bent leg is to your hip, the less of a stretch. The further you bring your bent leg’s foot away from the other hip, the more of a stretch. You can stay upright or fold over the front leg. Hold 1-2 mins and try to relax. Lay your head on several pillow or prop up on elbows if you need more support in order to relax. Knees are hip width apart. Press your armpits and chest toward the floor and your hips into their sockets. Breathe and relax trying to open up the space beween your sit bones. Hold 1-2 mins. Spread your knees apart and sit your bottom back on your heels. Extend your arms in front of you and breathe for 1-2 mins. Then reach to the right and hold 1 min. Then reach to the left and hold 1-2 mins. Put one arm out in front of you and then reach your other arm underneath the top armpit. Hold this twist, deepening it on each exhale. 10 breaths each side. ................
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