Hip and Pelvis Stretches for Easing Pelvic Pain
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- Опубліковано 13 жов 2019
- These hip and pelvis stretches are guided by Physiotherapist Michelle from www.pelvicexercises.com.au/ This routine of hip, buttock, groin and lower back stretches can help relieve tight muscles often associated with pelvic pain including vaginismus and pudendal nerve problems.
What Causes Pelvic Floor Muscle Spasm and Pelvic Pain
Pelvic muscle spasm occurs when pelvic floor muscle fibres contract and unable to relax.
Pelvic floor muscle spasm in women is called vaginismus. Pelvic floor spasm and pelvic pain also occurs in men.
It's not currently clear whether pelvic pain is caused by pelvic floor spasm or vice versa. Both conditions often coexist and relieving spasm can relieve pain too.
Kegel Exercises and Pelvic Spasm
It’s advisable to cease Kegel exercise (pelvic floor exercise) if you’ve been diagnosed with pelvic spasm. Contracting pelvic floor muscles that are in spasm can exacerbate pelvic pain.
Hip and Pelvis Stretches for Treating Pelvic Pain
Pelvic pain can be associated with trigger points and muscle tightness in the some of the muscles outside the pelvis ad hips. Pelvic muscles, joints and soft tissues all have the potential to increase the discomfort associated with chronic pelvic conditions such as such as vaginismus.
External hip and pelvis stretches are often used to complement traditional Physiotherapy treatment for internal pelvic muscle spasm and pain. This includes situations where internal pelvic treatment can’t be performed (e.g religious beliefs, age or sexually abstinence).
Muscles Outside the Pelvis Associated with Pelvic Pain
Some muscles outside the pelvis are commonly associated with pelvic floor spasm. These muscles can also shorten, weaken and cause pain. Alternatively dysfunction in some of the external pelvic muscles may predispose you to poor posture that can cause or exacerbate pelvic pain.
Muscles often Associated with Internal Pelvic Pain include:
-Buttocks (gluteals)
-Groin (hip adductors)
-Front of hip (hip flexors)
-Lower back (quadratus lumborum)
-Abdominal wall muscles
Treating these external pelvic muscles with regular gentle hip and pelvic stretches may assist with the overall management of chronic pelvic pain conditions.
Tips for comfortable for stretching with pelvic pain:
-Stretch when your muscles are warm
-Breathe out when moving into a stretch
-Avoid holding your breath
-Stretches should never feel painful
-Decrease the duration or intensity of any stretch that causes physical discomfort
-Use a pillow or cushion to support your body as required
-Cease stretches that aggravate pelvic discomfort
-Avoid overstretching
References
1. Weiss J. (2001) Pelvic Floor Myofascial Trigger Points: Manual Therapy for Interstitial Cystitis and the Urgency-Frequency Syndrome. The Journal of Urology, 2001, Vol.166(6), pp.2226-2231.
2. Simons G, Travell J, and Simons LS (1999) Travell & Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual, Vol.1, Ed. 2. Baltimore, Williams & Wilkins.
3. FitzGerald M. and Kotarinos R. (2003) Rehabilitation of the short pelvic floor. II: Treatment of the patient with the short pelvic floor. International Urogynecology Journal. Volume 14, Issue 4, pp 269-275.
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I am in good physical condition for a 68 year old female and took up pickle ball about six months ago. This newer activity has demanded the use of muscles not used in my typical walking routine and in the last month I have developed this soreness around the outside of my pelvic areas to a point where it is bothersome but not unbearable. I am crediting pickle ball for this. I have gone through this video twice now with significant improvement with the soreness. I can feel the stretching in that area as I follow through the routine. Many thanks and appreciation to have found your channel and the good results from these exercises.
@Cindy G my pleasure - great to have you on my channel! Thanks so much for sharing and I'm so glad to hear your positive results 💜All the best to you!🙏💓
Wonderful stretching routine, just what I needed. Thank you Michelle 😊
Thank you very much ,since delivery i am experiencing pelvic pain from time to time ,tonight really hurt,and did all from this video and pain stoped , May God bless you
Thank you so much for sharing this routine, it's amazingly good and truly helped limber me up through the hip area, which was becoming more rigid and painful by the day. Thank you.
I get cyclical knife-like pain on my left side. EVERY. STINKING. MONTH. Today is day 1 of this month. I have been doing various pelvic floor videos since deciding last time that it’s absolutely my pelvic floor spasming on me. I have to say that those lunge stretches are incredible, especially the left side one. I have yet to find another exercise on all the videos I’ve done that hits my particular spot so well. Thanks, Michelle. ❤️
New favorite Channel the stretches help relieve pain that I have been experiencing for weeks. Thank You!
I just want to thank you for easing the hip, pelvis and lower back pain that has been crippling me this last week. I get this pain often and nothing has eased it until now. One round of these exercises and it feels easier already. I suspect this is due to tight glutes and hamstrings as that last stretch, whilst a killer, felt so so good and the relief was almost instant! I will be doing these as often as I can now to hopefully keep the pain at bay. I honestly can't thank you enough ☺️
Great news Vicky, thank you for taking the time to provide me with this feedback
These stretches are great! Definitely helping the pain I get from sitting so much!
Hello Michelle. I tried this and it releases the tension in my pelvic muscles. Thank you very much for doing this. I do not skip the ads to express my gratitude even in a small way. I will be doing this constantly from now on. ❤️
I have been in so much pain for last couple of years from the lower abdomen…I have started doing these stretches and feel so better …thanks a lot
Thank you for the amazing stretch routine. I felt a huge difference after doing this once before exercising. I was able to get through all of my standing crunches with no clicking popping or stiffness in my hips!
Hi! I loved your stretching exercises & I am finding it working for my coccydinia.
Thank you so much.
I have just started doing these exercises since yesterday. Will keep you updated.
Thanks!!! These look like great stretches! Going to do these shortly! ♥️🙌
Thank you MIchelle. I didn't expect to have immediated relief, but after doing these stretches I was able to walk with very little to no pain. I will continue these stretches in the hope that they will allow me to continue exercising without having pelvic pain.
Omg...I soooooo needed to do that. Thank you
Thank you for this
❤️🙂 thank you Michelle
Lots of misalignment due faulty movement patterns, overcompensating throughout the years & no idea of how to train my body. This is saved in my favorites and I will continue to stretch for my wellness. Thank you ☺️
You're most welcome, all the best!
Immediate relief around the 3rd and 4th position. Thank you.
Same here!
Exact right u said thanks
at what time ( example 4:10) were these stretches located on ?
Exactly
Thank you so much for sharing. After my postpartum I can't walk as normal with my right leg due to pelvicls pain. Fortunately, I found this video I started follow the stretching, the next day I felt little bit better walking. After I kept doing this stretching for three more day, I was be able to walk as normal I was delightful. Again thanks so much.
It's 10.45pm here and I'm up because I'm sore in my lower back/hip/groin area. I searched and stumbled across this video and done the stretches twice and best believe it actually worked. The pain is nowhere near as sore as it was before these stretches. Thank you now I can sleep a little better 🙏
@Steph Graham You’re most welcome Steph- I’m glad this helps you ❤️
Thank u Michelle, it's very helpful , I got immediate relief , I've excess pain in my thighs and hips . Thanks a lot. I'm looking forward for more such videos on lower back pain.
Glad it was helpful!
Halfway through the routine and I could feel a massive difference, I was having really bad pelvic pain and this routine has helped me a ton! Almost instant relief, simply incredible, fantastic routine and very effective.
@Simple Silence thank you so much for your lovely feedback. All the best for your recovery! I'm so glad the information is helping you. 🙏
This was good! Thank you! ❤❤
Thank you very much for this video, Ms. Michelle. I was writhing in pelvic pain the entire day today. This brought so much relief by trying just once! Very very effective! Much love!
Great news, I'm so glad to read this helped you out!
I was in a car accident that left me with pelvic pain and weakness. Your stretch routine is just what I needed!!! Thank you so much! 🤗❤️😇
@vyb1516 you're most welcome & I'm sorry to hear about what happened. Hope this helps you. Warmest wishes for a speedy recovery! 🙏 ❤️
Truly thank you so much, I've been having sooo much pelvic pain from sitting a lot and these stretches really helped.
@Super Nova My pleasure - thanks so much for your feedback and I'm so glad to hear this helped you❤️
Amazingly aches were gone!!! Thankyou 🤗 Godbless you more
Thank you so much.
thank you this really helped with the pain
Amazing! Thank you
Amazing, perfect exercise for a noob like me striving for more flexibility. Thank you
Last position was so effective i kept doing it for half an hour, i really felt it
oh my god thank you so much these stretches helped so much, im an animation student so i sit for literally hours prob around 10 a day animating so these stretches feel so good
Hey! You can also try a channel called Yoga with Adriene. I’m a double bass player and her channel helped me a lot. :)
Unbelievable helped me immediately with period pelvic pain! Relief feels so good !!!!! Thank you
Wonderful! Happy I could be of help - theCharlotte23! All the best🙏 ❤️
Thank you
I had so much pain for 3 days till i did these exercises ur a life saver micheal thank u so much god bless u 😇
Great to hear!
I've worked out a lot in the past 2days and today my body especially pelvic is killing me.Then I've found this and followed the steps and now I'm feeling much better. Thanks.❤️
@Ivy Sue my pleasure & I'm sorry to hear what you've been through in the past 2 days. I'm glad you're feeling better now. That's great news! All the best to you 🙏 ❤️
That’s was great ty
Mine has been hurting along with my right pelvic area which causes stiffness while sitting and drawing all day! But this relieved it even if it stung a bit at first! I'll try this again later to further remove the pain. Thank you so much for this!
Hi Michelle, thank you for sharing the video, I felt an instant relief around my hip and pelvic after doing this exercise!!
@Eden Eden You're so welcome Eden ! So glad to read this! Thanks so much for the feedback, really happy this helped! ❤️
Good job ma’am michelle!
The exercise that she does around 6:15 min seemed helpful for me!!
Thank you so much, I’ve been up most of the night with horrendous pelvic pain due to tension and this has certainly helped to ease it.
I'm so glad to read this helped. warm packs can often help too - take care Laura
Michelle Kenway does this help with Myofascial pelvic pain? It causes me pelvic pain and urinary urgency and frequency
Very nice and helpful stretches🙏🏼
Thank You, Michelle
Welcome!
That was amazing. Thank you, Michelle. #ILoveMichelleKenway
Thanks Stephen!
Some stretches definitely helped. Been cycling a lot recently. The short range motion has gradually led to some pain on my lower back.
This was immensely helpful! Have been having chronic right side pelvic pain. That last stretch with the leg sliding passed the other foot was golden! Have never done that one before. Thank you so much!! ❤
@chelsu87 You're so welcome! I'm so glad to hear that the stretches were helpful for your chronic pelvic pain. Thanks so much for the lovely feedback. All the best!🙏
Very effective stretches. Great video for pelvic pain relief. Thank you🤗💗
Glad this helped you!
Thank you so much ! This routine is exactly what I needed and your directions were so peaceful and calming .
The only video that helps my tilted pelvis, thank you so much. Have used this video for a year now over and over when I get out of alignment. I have scoliosis, metal rods holding my spine straight, so my pelvis gets all the strain. Thank you!
@Mindy McGrady my pleasure ! I’m touched beyond words. ❤️ I''m so glad this helps you and thank you so much for your lovely ongoing support. I am most grateful to you indeed! All the best ❤️🌺
Thank you so much I needed this so much
My pleasure Amy_Jones, thank u for taking the time to comment - hope this helps! 🙏😊
It really help me lot🙌🙌
Awesome thanks
@Kerry Crooks my pleasure! Thank you for taking the time to comment 💖
This is so helpful, thank you!
You're so welcome, Gina! ❤️
Probably the best stretching video I've seen on here so far and I have search from time to time I'm kind of mad I never seen this one
This brought so much releif to the pain and discomfort, very relaxing too.
@Mama48 Great to hear! Thank you, I really do appreciate your feedback and support❤️🌺
Wow! Those exposed some super sore buttocks muscles, but not painful. That is more in-depth style stretch of what the therapist showed me. Great!! Thank you.
gracias desde España. Estoy empezado a realizar los estiramientos para reducir el dolor.
Thank you mam
Love this!
@Nature Girl thank you. Hope this helps! 🙏
Lovely stuff!
Thank you for my troubled pelvic floor
Thank you so much it’s really helpful
@Moon Soon you're most welcome - happy to help! Thanks so much for your feedback and support ❤️🌺
Pelvic pain gone. Any video for stiff ankles? Thanks so much now I can sleep.😁
That was really good thank you
@ikram uko2013 my pleasure! Thank you for taking the time to comment. 💖
I haven't been able to workout because I couldn't figure out how to release the tension in my pelvic area. I'm going to repeat the stretches this feels so amazing. My body feels free again.
I can't wait to work this into my normal routine so I never experience this tightness again.
Thank you so much Ma'am...this video is so helpful..😊
My pleasure Napolioni! I'm glad you find this helpful - enjoy! 🙏
Just feel relief of my pain tonight😊
Thanks😘
You're so welcome Angelica - wishing you well🙏
Thank you! I feel better!
Hi Carmen, glad this helps you feel better - best of luck! ❤️
I have a UTI and am experiencing some pelvic pain right now. I felt relief after doing these exercises, this was very helpful, thank you! i feel more sane now 😂
thank you madam you help me a lot I have been sick for one week now with pelvis problem
Wow, I've been going to a chiropractor and massage for months now trying to release this pain in my left hip lower back area. I've only been doing these stretches for 2 days and I'm feeling relief already!!
@nicolexo88 That's fantastic to hear! I'm glad the hip and pelvis stretches have brought you relief so quickly. Consistency is key, so keep up the good work with your stretches. 🙏
Very good
Thank u very much.
Welcome!
that's nice technique. thanks your video.
@Editha LEicjen you're most welcome - hope this helps 🙏
God bless you , thank you so so so much
God bless you too, Insom! Pleasure to help - hope you enjoy this video 🙏 ❤️
My pfd creeped back up cause I stopped exercising. Now I'm back at step one
Great stretches 😊❤ feeling relaxed!
@vanessaibarra185 I'm so pleased to hear that you found the stretches helpful and relaxing! Keep up the good work with your stretches! 🙏 💖
Great followers
Thank u
You're welcome, Sudhir! 😊
Was helpful thanks beautiful.
My pleasure Charles - glad you find this helpful! 🙏 ❤️
I think you just healed my left hip bursitis! Thank you!!! SUB!
@Gonzo Thompson you're most welcome! Thanks so much for taking the time to comment. I'm always keen to hear from you and any suggestions you may have for content you'd like to see Gonzo🙏💕
Thank you so much I was very close to having a hernia and you save me amen may God bless you amen
@Michael Augustyn my pleasure! Thank you for your lovely comment. I'm really so glad that I've been able to help you and I really do appreciate you taking the time to let me know, I'm most grateful indeed Michael. Wishing you all the best and God bless you too! 🙏
Wow great stretches really helped 👏
@Harry S I'm glad this helped - thank you so much for your support ❤️🌺
I have a rotated pelvis, and I can hardly EVER find relief from the pain besides right after the Chiro. That second to last stretch did it for me. I am euphoric that I’ve found something that relieves my pain at home! Thank you 😭
Thank you Michelle for these great stretches, I'm always looking for stretches and some of these are new to me. I'd be so grateful if I could use them in some free exercise sessions I'm running for a community project on pelvic floor exercise awareness. I especially like the ones for helping with pelvic floor tightness as we don't hear as much on that part of pelvic floor dysfunction. Please would you do videos to help with symphis pubis pain (not sure I've spelt it right)!
Hi Rosie yes these exercises are definitely appropriate for your project - it's important that people know that pelvic floor muscles can become too tight as well as weak and floppy. I'll pop pubic symphysis exercises on my 'to do' list. All the best for your presentation
@@michellephysio thank you so much Michelle 🌹
It's working thank u so much
You're welcome!
Tqsm, i have real intence pain in my pelvic because of shooting a football 😓😭!
I can't say that the pain has gone completely but i could feel the difference immediately after trying for the first time! Thank you so much
Glad to help!
Thanks For This Demonstration. I've Been Getting Really Bad Severe Lower Back Pains Along With Pelvis Pains Then Shoots Down To My Legs 😫 After Going To My Physical Therapy Appointments , They Advise Me To Do These Also. So It's Slowly Helping But The Pains Keeps Coming Back. What Should I Do??
Hi Vanessa this is something you need to discuss with your therapist - there will be a reason for your recurrent pain perhaps pelvic alignment issue, muscle imbalance, some regular activity...this needs to be identified with assessment of your condition. If you're not satisfied with the result, you can always get a second opinion as different practitioners have different experience, treatment techniques and insights but discuss this with your current physical therapist first of all.
Thanks allot...relived...👍🏻
Great 👍
this is great ❤
Thanks so much 🙏 for your support, Sel ! So glad you like this video 😊
Thank you so much, I tried it today. But the thing is I have very bad lower back and pelvic pain after my first labour and it was on and off but since one month it's everyday so much pain. My pelvic physical therapy said it's pelvic griddle issue. Do you have any specific stretching for that ?
Just a day after volleyball practice. It helped with tight muscles in my lower back
My son have cp problem he is always falls down because of imbalance and tight ness can u pls advise any solution to this problem from India
Nice one.
@Basudev Das Thank you! Cheers!
Gonna try this soon. I worked at a Amazon warehouse. It strains my body out. Great exercise stress relief😄😄😄
@Kristen Motton thank you for taking the time to comment. I do hope this helps you 🙏
Mam these exercises are really great..do these exercises help in tight sphincter muscles...i have them and i get anul fissures due to them...can these exercises cure them..? Please reply
Straight pain of ingunel ligament gone off great videos
@امام رضا علیہ سلام امامھشتم •0 2 thanks for taking the time to comment. All the best!🙏
Are all of these exercises safe for a Uterus Prolapse?
I do have a Hypertonic left side along with a Prolapse .
Thanks in advance Michelle
Not sure if you already have a video about it but what would you recommend for knee strengthening / stretches? I had a contusion to my left knee during a work accident and ever since than I noticed when I walk more weight is applied to my right side & my right foot ends up sore at the end of the day. I did do physical therapy after the accident as well
Hi Yessie I’m just about to start a knee series - stay tuned & continue with your physio exercises or return and ask them to be progressed if unsure. All the best!
Hello, can I do this in a case of contractures of the perineum muscles which cause vestybulodinia?