Every mom or soon-to-be mom knows that child-bearing can really amp up emotional stress with the lack of sleep, hormonal overload, dramatic change in lifestyle, and so much more!
But did you know that stress can cause tension in the hips and pelvic floor? It’s true. Emotional stress can actually trigger your muscles to increase their tone and be in a guarded state. And there are a few areas that tend to hold this stress tension – one of the most common being the hips and pelvic floor.
So this week’s exercises are 3 of my favorite stretches to help with posterior hip and pelvic floor tension. These are great for all post-partum ladies but also anyone dealing with any of life’s many stressors.
HAPPY BABY STRETCH – Begin laying on your back. Lift up both legs and grab the outside edge of your foot with each hand. Pull your feet gently apart until you feel a gentle stretch in your pelvic floor and hip adductors (inner thigh muscles). Hold for 20-30 sec and repeat 3-4 times. You can rock gently side to side for an added low back massage.
FIGURE 4 PIRIFORMIS STRETCH – Begin laying on your back with the knees bent up. Cross one ankle on the opposite knee and reach arms around the thigh of your bottom leg. Pull the bottom leg gently toward your chest so your foot lifts off the floor until you feel a gentle stretch in the back of the hip and pelvic floor. Hold 20-30 sec and repeat 3-4 times on each leg.
FIGURE 4 LOWER TRUNK ROTATION – Begin lying on your back with knees bent up. Cross one ankle on the opposite knee. Slowly lower both legs to the side of the bottom leg without uncrossing the legs. Hold 5-20 seconds and repeat 10 times on each leg.
Remember to breathe and try to allow the body to relax in order to get the full benefits of these stretches. Need help relieving your stress-related muscle tension? Contact Life Changes Physical Therapy today to learn all about how we can help you!