You can stretch your pelvic floor in bed by performing a specific leg stretch.
Leg Stretch for Pelvic Floor
This stretch involves drawing one knee towards your chest while extending the opposite leg. Here's how to do it:
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Starting Position: Lie on your back on a firm bed.
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Step 1: Bring one knee towards your chest, using your hands to gently pull it closer.
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Step 2: Simultaneously, extend the opposite leg straight out towards the bed.
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Step 3: Hold this stretch for 30 seconds.
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Step 4: Release and repeat the stretch twice on the same side.
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Step 5: Switch legs and perform the same stretch on the other side. Remember to hold the stretch for 30 seconds and repeat 2 times.
Why this stretch helps:
This leg stretch helps indirectly engage and stretch the pelvic floor muscles by affecting the surrounding areas like the hips and lower back. Improving flexibility in these areas can contribute to better pelvic floor function.
| Step | Action | Hold Time | Repetitions |
|---|---|---|---|
| 1 | Bring one knee to chest | - | - |
| 2 | Extend opposite leg towards the bed | - | - |
| 3 | Hold the stretched position | 30 seconds | 2 |
| 4 | Switch to other leg and repeat | 30 seconds | 2 |
It's important to remember to do these stretches gently and to not push into any pain. If you experience pain, stop and consult a healthcare professional.
