Ladies...many of us have experienced sex that wasn't so great, right?! It's not always rainbows and butterflies. Sometimes it is uncomfortable. So why not add some simple exercises to your daily routine to improve it?
If you are dealing with pelvic pain (pain with intercourse, tailbone pain, pain with sitting etc), know that there are many causes for it. Our initial thought when we are in pain is to go into the fetal ball position. Go to our "feel safe" position. This position can tighten up tissue, so it is best to focus on stretches to stretch the lower abdomen and pelvic floor to relieve pain.
Here are a few of my favorite stretches to try at home:
Rib/Diaphragmatic Breathing: Don't underestimate the power of your breath. Breathing can do a lot to improve tissue mobility, circulation and the nervous system. Place your hands on the side of your body over the ribs. Focus on breathing into your hands with your hands move away from each other, and then come closer together as your exhale or blow you air out. Perform 5-10 breaths every hour if you can (can be done lying down, sitting, standing).
Happy Baby Stretch: Lay on your back and grab your feet. If that is too much of a stretch, you can modify by grabbing the insides of your knees and letting the weight of your hands and gravity stretch while you focus on belly breathing. Start by holding the stretch for 5 belly breaths.
Deep Squat: Squat down low on your own, or with the help of a wall or while holding on to furniture. This stretch is great for relieving pelvic pain and constipation, however, some people will feel hip tightness with this stretch and can cause more pain. If that is the case, start by just testing the stretch to see how it feels and maybe hold for one breath and then continue with happy baby stretches to start the relaxation of tissues. *Avoid this stretch if feeling pubic bone area pain.