Do you have a stubborn pelvic pain/joint problem that won’t resolve? Or pelvic floor issues, such as leakage or ugency problems, constipation or pain during or after sex? You may be surprised to find your physiotherapist recommending pelvic stretches.
Why stretches help chronic pelvic pain
Did you know that taking time to stretch and align the muscles all around the pelvis might help the pelvic floor work better? YES! Just once a day for about 6 minutes can make pelvic pain so much more manageable. It’s not crazy. If your pelvis is wonky or your back is stiff – just tightening up the pelvic floor muscles won’t improve bladder control and will definitely provoke more pain and irritability.
If your problem is pain or poor muscle co-ordination from hypertonic (over-gripping, over tense) pelvic or abdominal muscles you may have already found that traditional pelvic floor exercises or core exercises can make your problem worse or at best make no progress. You may simply need to change your homework.
Today we are exploring WHO might need to do that (and WHY) and HOW to do the right stretches really well (and quickly).
Train like an athlete
Everyone thinks they go to physio to work on tightening up and strengthening their pelvic floor and abdominal muscles. Core strength is enormously important. Your physio won’t be leaving this out! However, think of everything you instinctively know about an athlete. Even if Mo Farrah or Dan Evans are at their peak of physical strength – we know that if their hamstrings, gluts or other pelvic muscles are tight or shortenend or unbalanced they will have pain and performance issues.
Ordinary folk have a lower thermostat for symptoms manifesting from an uneven pull on the pelvic bones. We also need to pay due attention to our pelvic area flexbility and mobility. Stretches really matter.
When you have symmetry & alignment around the pelvis you can:
- Sit comfortably on a chair (even a hard one)
- Leap out of bed in the morning
- Move efficiently, transferring your weight seamlessly and effortlessly from one leg to the other as you walk or climb stairs
- Run without dodgy knee tracking pains or repeat hamstring strains
- Feel your bladder fills happily & stays under your control.
- Let your bowels empty easily
- Enjoy comfortable sexual experiences
Learn more about hypertonic pelvic floor
| Let me explain the more recent concept of a tight or hypertonic pelvic floor |
The most pleasant homework a physio could give you!
It’s not crazy when your physio says you need to practise leting go, relaxing, chilling out. Just once a day stretching, for about 6 minutes, can make a real difference. If your pelvis is problematic then you may need to look for 2-3 opportunities through your day to stop and deliberately release tension and stretch the different muscle groups.
BONUS: follow through with 20-30 minutes mindfulness/relaxation of “concious rest” it’s an holistic-nervous-system-reset-game-changer.
Video: 3 Effective Stretches for Male Pelvic Pain
In this video I will lead you “real time” through my 3 favorite stretches, Hip Fold, Butterfly & Happy Baby. These are my favorite starter three as your lower back is supported and there is no downward strain on the pelvic floor or pelvic organs. Follow my timing to avoid the temptation to go too quickly, lose count of reps or get distracted!
Prefer pictures?
1. Hip Flexion with opposite leg extension
Hip flexion: gently draw one knee to your chest then let the other leg slide out straight. 30 seconds letting gravity do the stretching work. 3 x each side. Progress by letting the 3 repetitions blend into one long hold.
2. Butterfly Stretch
Adductors: 20-30 seconds gently easing out the inner thighs with gravity. repeat 3 x. Progress by letting the 3 repetitions blend into one long hold.
3. Happy Baby Stretch
upper hamstrings: ease the “sit bones” wider. 20-30 seconds. repeat 3 x. Progress by letting the 3 repetitions blend into one long hold.
Stretching Tips:
The goal is to stretch out muscles that have been working hard and may be tempted to stay over-contracted. Or the ones that have become habitually shorter. Helping them to find their relaxed position, full length and shape prevents injury and soreness.
- Stretches are best done when the muscles and soft tissues are a warmer temperature:
- after a class, your run, game of tennis, round of golf, dog walk, trip to the park with the kids or an activity that you suspect you do unevenly (eg gardening or long distance driving)
- at the end of the day before you go to sleep to “undo” the last 24 hours and get off to sleep well.
- if time allows, a hot bath or shower first for optimal temperature.
- Do not try to force a muscle into a position or stretch it doesn’t like. No bouncing.
- Be mindful of symmetry – trying to help your tighter side “catch up” with your “better” side rather than trying to over-achieve from your normal
- Encourage your brain to “let go” of tension by sending relaxing messages via your nervous system
- Use your breath to stretch your body from the inside – more guidance here
- Become more tuned into the feeling of both tension and relaxation in your body so that you can make better choices throughout your day
- start with short 20-30 second position holds, repeated 3 times. Progress by letting the stretches merge into one long stretch 2-3 minutes
Have stretches helped you?
Are you surprised by this post? Might you give them a go? Or have stretches helped you already? Please do share your story in the comments below – especially if it would motivate other men to try this less common approach.
