The pelvis is a junction point of various bones which include the ischium, ilium, pubis, acetabulum and sacrum. Multiple muscles cross over these bones, such as the iliacus, psoas major, erector spinae, glutes and piriformis. Collectively, the muscles and bones of the pelvis make up the hip complex. Tight muscles can cause discomfort and a compromised range of motion. By performing pelvic stretches, you will lengthen your muscles and improve your flexibility.
Reverse Lunge with Twist
The reverse lunge with twist is a dynamic stretch which is performed in motion. To begin, stand with your feet together and interlace your fingers behind your head. Steadily take a long step backward with your right foot and lower yourself down by bending your knees. Lightly place your right knee on the floor and twist your torso to your left side as far as possible. Twist back to the center, step back up and repeat on your other side. Alternate back and forth in a steady motion. When doing this stretch, keep your back as straight as possible. The iliacus and psoas major are the main muscles getting stretched. These are known as the hip flexors.
Internal Rotation Stretch
The internal rotation stretch is performed from a face-up position on the floor and it stretches the outer pelvic area. To begin, bend your knees, space your feet wider than shoulder-width apart and place your arms at your sides or on your chest. Slowly move your knees inward until you feel your hips stretching. Hold for 30 to 45 seconds and slowly release. If you do not feel a stretch, move your feet farther apart.
Supine Hip Flexor Stretch
The word supine means face-up. To do a supine hip flexor stretch, lie on your back with your legs out in front of you. Carefully raise your right leg, bend your knee and grasp the back of your thigh with both hands. Keeping your left leg straight, pull your knee in as close to your chest as possible. Hold the stretch for 30 to 45 seconds, slowly release and switch sides. The main muscles targeted are the erector spinae and glutes. The erector spinae is in the back of the pelvis.
Piriformis Stretch
The piriformis is a small muscle found near the glutes on the back side of the pelvis. A piriformis stretch is performed from a seated position on the floor. Begin by bending your knees and placing your feet flat on the floor. Carefully lift your right leg and cross it over your left thigh. As you do this, place your hands on the floor behind your body to brace yourself. Once your legs are crossed, lean forward so your right knee is by your chest. Hold for 30 to 45 seconds, slowly release and switch sides.
Garland Pose
The garland pose is a yoga exercise that stretches the front of the pelvis and inner thighs. To begin, stand with your feet close together and carefully lower yourself down into a deep squat. As you do this, place your hands palm to palm and move your knees outward. Continue to lower yourself down as you place the back of your arms against the inside of your thighs. Apply pressure to the inside of your thighs to emphasize the pose and hold for 30 to 45 seconds.
