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Pelvis Circulation Exercises

author image Miguel Cavazos
Miguel Cavazos is a photographer and fitness trainer in Los Angeles who began writing in 2006. He has contributed health, fitness and nutrition articles to various online publications, previously editing stand-up comedy and writing script coverage as a celebrity assistant. Cavazos holds a Bachelor of Arts in philosophy and political science from Texas Christian University.
Pelvis Circulation Exercises
Pelvis circulation exercises increase blood flow to pelvic bones and muscles. Photo Credit Stockbyte/Stockbyte/Getty Images

Increasing circulation to your pelvis can help improve your balance and strength. Pelvis circulation exercises stimulate muscles that are attached to the bones in your pelvic region. Exercises that strengthen pelvis muscles may also help improve health problems, such as urinary or fecal incontinence. Stretch individual muscles after performing exercise to further improve pelvis circulation. Hold individual stretches for 10 to 30 seconds.

Hip Flexion

Hip flexion exercises increase pelvis circulation by activating hip flexor muscles. They are also known as lower abdominal exercises, because they activate the rectus abdominis, which originates in your pelvis. Exercises that move your hips toward your shoulders, such as hanging leg raises, are ideal for lower abdominal stimulation.

Hang from a chinup bar with both arms extended and your legs hanging straight down, with your pelvis tilted back slightly. Raise your legs until they form a 90-degree angle with your torso, then slowly return to the starting position.

Hip Extension

Hip extension exercises increase pelvis circulation by working the muscles that straighten your hip joint, which moves the top of your thighs back. The gluteus maximus is a powerful hip extension muscle that originates on the back surface of the pelvis. Glute bridges are a top hip extension exercise for maximizing gluteus maximus muscle activation.

Lie face up on the floor, and press your upper back against the floor while thrusting your pelvis forward to extend your hips as far up as possible. You may rest a barbell across your hips to add resistance to this exercise.

Hip Adduction

Hip adduction exercises work the adductor muscle group, which originate at the pubic and ischial bones of the pelvis. Stand with a low pulley station to one side of your body, and attach a weight cuff to the ankle closest to the pulley. Step out and away from the station with a wide stance. Stand on your free foot, and let the weight pull your cuffed leg toward the pulley. Move the cuffed leg across the front of the other leg by using your inner thigh muscles for each repetition, then slowly return to the starting position.

Pelvic Floor

The pelvic floor muscles are at the bottom of your pelvis, which you squeeze to stop from passing gas, to stop the flow of urine, to empty your bladder and to lie down. Contract your pelvic floor muscles, hold the contraction for three seconds, then relax for three seconds. MayoClinic.com recommends performing three sets of 10 repetitions every day. Focus on contracting only your pelvic floor muscles without activating your abdominal, leg or buttock muscles.

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