Pelvic floor physical therapists explain how pelvic floor muscles impact constipation, and they share gentle stretches for constipation.
Kylee Panse, DPT, is a doctor of physical therapy at Spectrum Healths Womens Health and Wellness Center.
One of the many important jobs of the pelvic floor is to assist in bowel function, she explains.
This is where stretching can come into play.
Simply sit down on the floor or a mat and press the soles of your feet into each other.
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doctor of physical therapy specializing in women’s health
Use your forearms to gently press your knees down, deepening the stretch.
Want to go deeper?
Fold your upper half over your hips slightly, keeping your legs open and grounded.
have a go at hold this for at least a minute.
Cat-cow
Get on all fours, with your spine in a neutral position.
Then, gently arch your back so thats raised in a cat position.
Your head should hang comfortably with your gaze downward.
Your gaze should be up toward the ceiling.
Repeat this several times.
doctor of physical therapy specializing in women’s health
Relax your head and arms on the ground in front of you.
Take slow, deep breaths, and venture to lengthen your arms a little more as you exhale.
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Lay flat on your back on a mat or the floor.
Bend your knees toward your chest, with the soles of your feet level with the ceiling.
Your knees should be at about a 90-degree angle.
Use your hands to grab your feet, keeping your knees spread.
Sphinx pose
Lay on your stomach on a mat or the floor.
Keep your gaze forward and take a few deep breaths.
Lower yourself and then repeat.
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