A strong core is important for your pelvic health, but did you know stretching is just as important as strengthening?
It’s true!
Stretching not only complements strengthening but also plays a vital role in enhancing flexibility and overall well-being.
In this blog, we’ll explore the significance of developing both strength and flexibility in the core and pelvic areas, along with specific stretches to improve your core and pelvic health.
Importance of Core & Pelvic Health
The core muscles, including those in the abdomen, back, and pelvis, provide stability and support for the entire body.
A strong core not only improves posture and balance but also reduces the risk of injury during physical activities. Similarly, pelvic floor muscles play a crucial role in supporting the bladder, bowel, and reproductive organs, contributing to urinary and bowel control, sexual function, and overall pelvic stability.
Benefits of Strengthening & Stretching
- Enhanced Stability: Strengthening the core and pelvic muscles improves stability and balance, reducing the risk of falls and injuries, particularly in older adults.
- Improved Posture: Strong core muscles help maintain proper posture, alleviating strain on the spine and reducing back pain.
- Better Functional Movement: A stable core enhances overall movement efficiency, making everyday activities easier and more comfortable.
- Pelvic Floor Health: Strengthening and stretching the pelvic floor muscles can help prevent or alleviate issues such as urinary incontinence and pelvic organ prolapse.
- Reduced Lower Back Pain: Targeted exercises can alleviate lower back pain by improving spinal alignment and reducing muscle tension.
Stretches for Core & Pelvic Health
Child’s Pose: Begin on your hands and knees, then sit back on your heels with your arms extended forward and forehead resting on the mat. Hold for 30 seconds, focusing on deep breaths and relaxation.
Sphinx Stretch: Lie on your stomach with elbows under your shoulders and forearms flat on the mat. Lift your chest while keeping hips grounded. Hold for 30 seconds, feeling a gentle stretch in the abdomen and lower back.
Happy Baby Pose: Lie on your back, hug knees towards your chest, then grab the outer edges of your feet and open knees wider than torso. Gently pull knees towards armpits. Hold for 30 seconds, feeling a stretch in the groin, hips, and lower back.
To reap the benefits of these stretches, add 30 seconds of each to your daily routine. Start with a gentle warm-up, then perform the poses mindfully, focusing on proper alignment and breathing. Gradually increase duration or intensity as you become more comfortable.
Want to learn more stretches to improve your core and pelvic health?
Our 2024 YMCA Wellness Series class, “Core & Pelvic Health for Women,” aired on Tuesday, March 5th at 7:00PM. This physical therapist-led class helps you build core strength and improve your pelvic health.
Click below to watch the replay: