
Your hip joint and your pelvic floor…While these two areas may seem unrelated at first glance, they are actually deeply connected. Hip mobility is crucial for healthy pelvic floor function.Â
The pelvic floor is a group of muscles that form a hammock-like structure at the base of the pelvis, supporting organs such as the bladder, uterus, and rectum. These muscles play a vital role in urinary and bowel control, sexual function, and overall stability of the pelvis and spine.
The hip joint, on the other hand, is a ball-and-socket joint that allows for a wide range of motion in multiple directions. When the hip joints are stiff or restricted, it can lead to compensatory movement patterns and muscle imbalances, which can negatively impact the pelvic floor.
Imagine a bridge supported by two pillars. If one pillar is unstable or weak, it puts excessive strain on the other pillar to compensate, leading to dysfunction and potential collapse. Similarly, limited hip mobility can place undue stress on the pelvic floor, contributing to issues such as urinary incontinence, pelvic pain, and pelvic organ prolapse.
Hip mobility is something we like to incorporate in all of our patient’s treatment plans. Here are some simple exercises to improve hip mobility and pelvic floor function:
Tag Wags: Start on hands and knees, bring one foot out to the side, back and forth. Repeat on the other side.Â
Frogger Rock Backs: Bring your knees wide and drop back into a child’s pose. come back up onto hands and knees and repeat.Â
Feet Wide Rock Backs: Knees in, feet out, and rock back and forth, try to keep your bottom lifted as you rock back.
Adductor Rock Backs: Extend one leg and rock back. You will feel this stretch on your inner thighs. Repeat on the other side.Â
Hip Flexor & Hamstrings Rocks: Start in a 1/2 kneeling position, rock forward stretching your hip flexor of your supporting leg, and backward (as shown in the video) stretching the hamstring of the straight leg. Repeat on the other side
Lizard Hip Rotation: Start in a 1/2 kneeling position, lean forward into a lizard pose either supported on your hand or elbow. Gently push away your knee, as shown in the video to allow your hip to rotate open. Come back to the starting position and repeat on the other side.
Pigeon Bow: Come into a pigeon pose with chest elevated. Gently bow your chest down towards the floor as much as flexibility allows, lift your chest back up and repeat. Then repeat on the other side.
Windshield Wipers: Finish with some windshield wipers. Seated with knees bent, feet flat on the floor slightly wider than your hips. Allow your knees to fall left and right as if they were windshield wipers.
By incorporating these simple exercises into your daily routine, you can enhance hip mobility and pelvic floor health. Remember to listen to your body and progress gradually, especially if you're dealing with any existing pelvic floor issues. Consulting with a pelvic floor physical therapist can provide personalized guidance and support on your journey to improved pelvic health.
Here's to a happier, healthier pelvic floor – let's keep that connection strong!
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