Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Welcome to the first day of Pelvismas! Over the next 12 days, we’re diving into all things pelvic health, empowering you to connect with your body and discover tools to support your core, hips, and pelvic floor. Today, we’re kicking things off with a key foundational topic: your pelvic floor muscles and how stretching them can improve your overall health.

What Are Pelvic Floor Muscles?

The pelvic floor is a group of muscles located at the base of your pelvis. These muscles support vital organs like the bladder, uterus (in women), and rectum, while also playing a role in posture, sexual function, and core stability. When your pelvic floor is functioning optimally, it works in harmony with your core and diaphragm to keep your body balanced. However, tension or dysfunction in these muscles can lead to issues such as pelvic pain, incontinence, or difficulty with certain movements.

Why Stretching Matters

Stretching your pelvic floor muscles can help release tension, improve flexibility, and enhance blood flow to this critical area. Many people unknowingly carry stress in their pelvic floor, which can contribute to discomfort and limit mobility. By incorporating gentle stretches into your routine, you can encourage relaxation and restore balance to these muscles.

First Day of Pelvismas: A Simple Stretch to Get Started

Let’s start with one of the most effective stretches for the pelvic floor: Child’s Pose with Diaphragmatic Breathing. This stretch not only helps release tension but also allows you to connect with your breath, which plays a key role in pelvic floor health.

How to Do It:

1. Start on your hands and knees in a tabletop position.

2. Slowly lower your hips back toward your heels, reaching your arms forward and resting your forehead on the ground or a pillow.

3. Take a deep breath in through your nose, allowing your ribcage to expand and your belly to soften.

4. As you exhale, gently relax your pelvic floor, imagining the muscles melting like butter.

5. Hold the stretch for 5–10 deep breaths, focusing on the sensation of release.

Pro Tip: If you feel discomfort in your knees or hips, place a pillow or folded blanket under your knees or between your thighs and calves for added support.

Benefits of Stretching Your Pelvic Floor

Incorporating stretches like Child’s Pose into your daily routine can have numerous benefits, including:

• Reduced Pelvic Tension: Stretching helps alleviate tightness that can cause pain or discomfort.

• Improved Mobility: A relaxed pelvic floor allows for better movement and posture.

• Enhanced Breathing: Pairing stretches with diaphragmatic breathing supports optimal oxygen flow and relaxation.

• Better Awareness: Stretching builds a deeper connection to your body, helping you identify and address areas of tension.

Join Us for More Pelvismas Fun!

This is just the beginning! Over the next 11 days, we’ll explore more stretches, exercises, and tips to keep your pelvic floor happy and healthy. Whether you’re new to pelvic health or looking to enhance your current routine, Pelvismas is the perfect time to focus on you.

Remember, a little attention to your pelvic floor each day can make a big difference in how you feel. Stay tuned for Day 2 of Pelvismas, where we’ll dive into another essential aspect of pelvic health!

Happy Pelvismas! 🎄

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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Are you searching for a thoughtful, meaningful gift that shows you truly care? Look no further! A Pelvic Floor Physical Therapy Gift Card is the perfect way to support your loved one's health and wellness journey.

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)