Flexibility and stretching activity helps to keep muscles healthy and increases range of motion in the joints.
Flexibility is an important part of many different types of activities, including stretching workouts, yoga, and Pilates. Flexibility helps to improve balance, strength, and posture. Many chronic pain conditions cause muscles to become too tight or contract too often. Flexibility training may help to decrease the symptoms associated with abnormal function of muscles.
Stretching is most effective when muscles are warm. So, try flexibility exercises after warming up with some aerobic activity. Hold each stretch for at least 10-30 seconds to the point of tightness, but not pain. Repeat each stretch 2-4 times. Do not bounce while stretching or stretch to the point of pain.
ACSM recommends that adults do flexibility and stretching activity at least 2-3 days per week to improve range of motion.
Online resources for flexibility and stretching activities
Michelle Kenway – Pelvic Exercises Physiotherapy
- Beginners stretching routine
- Hip and pelvis stretches for easing pelvic pain
- Seated glute stretch to relieve deep butt and hip tightness
- Relaxing total body stretching workout for stress relief and better sleep
- Relaxing stretching workout – feel good stretches for stress relief
- Gentle workout for endometriosis, fibroids, and pelvic pain relief
- Pilates for Cramps – Exercises for cramps, PMS and endometriosis
- Exercise routine for digestion, bloating, endometriosis and IBS
- 10 minute hip stretches – perfect for tight hip flexors and hamstrings: 10 Minute Hip Stretches - Perfect for Tight Hip Flexors and Hamstrings!
- Physical therapy exercises for SI joint pain relief