January 18, 2019

Pelvic Balancing

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Download a pdf file of this self-care technique here.

This is an exercise you can do at home to help keep your pelvis in alignment.

Part 1 – Balancing the Pelvis

Keep your low back flat to the bed or floor when doing this.

1. Bring your knees up, then move your knees laterally and place your heels together so that your heels are on the bed or floor as close to your buttocks as possible.

2. Breathe deeply and slowly and allow your adductor muscles to relax so that your knees go as close to the floor as possible.

3. Hold this for 30 to 60 seconds.

4. Move your feet about 6 inches down and repeat. You may feel a different part of your adductors stretching this time.

5. Continue this stretch moving your feet six inches down each time. This can be done twice a day.

Part 2 – Stabilizing the Pelvis

1. Wrap a stretching strap around your thighs just above the knees. Press your knees outward against the strap.

2. Tighten your glutes, press your knees outward, take a deep inhale, then on the exhale then do a bridge, going up slowly and back down slowly. Press your knees outward throughout the bridge.

3. Bring your knees up and place a 6 – 8” ball in between your knees. Your feet should also be 6 – 8” apart. Squeeze the ball with your knees.

4. Tighten your glutes, press your knees toward each other, take a deep inhale, then on the exhale then do a bridge, going up slowly and back down slowly. Squeeze the ball throughout the bridge.

 

Stretching straps may be purchased at simplefitnesssolutions.com.