Pelvis circulation exercises increase blood flow to muscles and bones. Poor blood flow in your pelvis keeps oxygen from getting to these important structures, which can lead to pain.
Pelvis circulation exercises increase blood flow by targeting muscles attached to your pelvic bones. Perform each exercise 10 times, working up to three sets in a row.
Hanging Leg Raise
Hanging leg raises strengthen the lower abdominal muscles which attach to your pelvis.
HOW TO DO IT: Hang from a chinup bar with both arms extended and legs straight. Tighten your abdominal muscles and raise your legs until they form a 90-degree angle with your torso. Hold for 1 to 2 seconds, then slowly return to the starting position.
Bridges strengthen the gluteus maximus muscle on the back side of your pelvis.
HOW TO DO IT: Lie on your back. Bend your knees and place your feet on the floor. Squeeze your buttock muscles and lift your hips up off the floor as high as possible. Hold for 2 to 3 seconds, then slowly lower back down. Hold a barbell across your hips to add resistance to this exercise.
Hip adduction exercises work muscles that attach to the pelvis on the inside of your thighs.
HOW TO DO IT: Stand with a low pulley station to your right side with the weight cuff around your right ankle. Step out and away from the station with a wide stance.
Stand on your left foot, and allow the weight to pull your right leg toward the pulley. Pull your right leg across your body, in front of your left leg. Hold for 1 to 2 seconds, then slowly return to the starting position. Repeat on the opposite leg.
Pelvic floor muscles are deep in your pelvis. In addition to increased circulation, exercising these muscles can help prevent incontinence.
HOW TO DO IT: Tighten your muscles as if you are trying to stop the flow of urine or the passage of gas. Keep your abdominal and thigh muscles relaxed during this movement. Hold for 2 to 3 seconds, then relax.
- ExRx.net: Rectus Abdominis
- ExRx.net: Gluteus Maximus
- Physiotherapy New Zealand: Pelvic Floor Exercise Guide
- Australian College of Sport & Fitness: Top 25 Core Exercises
- Infomed - National Medical Sciences Information Center, Ministry of Public Health: Adductors/Abductors
- Pelvic Health Solutions: Pelvic Tissue Dysfunction