Deep breathing/Pelvic Floor lengthening
Purpose: To lengthen pelvic floor and intercostal muscles (muscles of the ribcage)
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How to:
- Take a deep breath in, expanding the ribcage (side to side and front to back).
- Also, imagine the pelvis expanding (side to side and front to back) with the inhale.
- You should notice a light belly rise as well.
- Exhale: The exhale component should be passive… just let go.
Child’s pose or modified child’s pose
Purpose: To stretch the low and midback muscles and pelvic floor muscles.
Cat-cow pose
- Purpose: Stretches muscles along the spine and pelvic floor
- How to:
- Begin on your hands and knees. With your arms directly under your shoulders and knees directly under hips. Inhale and lengthen your pelvic floor muscles (imagine your sit bones spreading apart) let your tummy sag down to the floor while looking up. Exhale and draw your pelvic floor and abdomen up and in while slowly rounding your back up toward the ceiling and repeat.
Deep squat
- Purpose: stretch calves, low back, inner thighs and pelvic floor
- How to:
- Find a stable object to hold on to prior (ie. sturdy chair, table). Lower yourself into a deep squat. Make sure to breathe throughout the exercise to let yourself relax. Stop the exercise if it worsens your symptoms.
- Tip: *** heels do not need to be on the ground.
These are general stretches to help prepare your pelvic floor for childbirth. If you are interested in an individual program or want to make sure you are doing these exercises correctly please contact us https://feminapt.com/about-us/schedule-an-appointment for an in office session or virtual consultation.
**Talk to your physical therapist and healthcare team about specific guidelines for you**