8 Best Exercises to Strengthen Your Pelvic Floor for Great Sex, According to a Trainer
? This stretch opens up the entire back of the leg from the heel of the foot to the bottom of the butt, helping to stretch the deep pelvic floor muscles as a result.Get into all fours with your hips aligned with your knees, and your hands flat on two yoga blocks at your sides. Extend one leg straight out in front of you and then flex the foot. Keep the back leg hip directly over the back
, making sure the spine doesn't round. Press your hands on the blocks to deepen the stretch and promote stability. Hold this stretch for 10 to 12 deep breaths."This restorative yoga pose will stretch and lengthen the outer hip muscles that surround the pelvis," says Treacy. Place a yoga bolster or a folded blanket perpendicular to aPlace the front leg shin just in front of the bolster.
If this is too much of a stretch, prop your torso and head on another bolster or stack of blankets."If you can't relax in this pose, the muscles will continue to grip and you won't be doing anything to help your pelvic floor muscles," says Treacy. Hold this stretch for 10 to 15 breaths, then switch sides.Bridge pose in yoga helps to strengthen your glutes while activating the pelvic muscles and opening the chest, helping you to breathe in more fully.
Squeezing your glutes and pelvic muscles, press your hips up toward the ceiling, lifting your butt off the floor. Be sure not to lift your hips up too high to prevent arching in the low back. Pause for a breath or two at the top and then bring your butt back down to the mat. Do eight to 12 reps.
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