Squatting and Stretching the Pelvic Muscles

Watch a toddler playing and you will notice that when he stops to rest or look at a toy, he doesn’t sit down or bend from the hips, he squats. Squatting is a natural movement, and if you squat regularly and correctly, it can help you to relieve tension and stretch your pelvic floor muscles.

  1. Pelvic Floor

    • Your pelvic floor muscles are located at the base of your torso and support your internal organs, such as the intestines, bladder and the uterus in women. Kegels -- contractions of the pelvic floor muscles -- are often used by men and women as a way to strengthen these muscles to prevent prolapse and incontinence. However, too much tightness in these muscles can create problems such as constipation or straining; urgency of urination; pain in the pelvis, hips, low back and genitals; pain during intercourse; and for women, tearing during delivery. Many people suffer from tight pelvic floor muscles and can benefit from squatting.

    Warm-Up

    • Before attempting any stretching or strengthening exercises, warm up your body by bringing movement to your joints and muscles. These movements will help warm up your hips, knees and pelvic floor to prepare you for squatting. Lie on your back with your knees bent and your feet on the floor wider than hip-distance apart. Drop your right knee toward your left leg. Bring your leg back to center. Repeat with the right leg. Continue alternating between sides for one minute. Bring your feet hip-distance apart. Inhale and arch your back, tilting your pelvis anteriorly. Exhale and flatten your back against the ground, tilting your pelvis posteriorly. Continue this movement several times.

    Squat

    • Many people suffer from tight pelvic floor muscles and can benefit from squatting.

      To squat, stand with your feet slightly wider than hip-distance apart. Allow your feet to turn out, tracking with your knees. Bring your hands to your heart in a prayer position. Begin to shift your sitting bones down toward the ground, coming into a deep squat. Keep your feet flat on the ground. Place your elbows inside your knees. Anchor your tailbone down and lengthen through the crown of your head. Remain here for three to five breaths or as long as is comfortable.

    Modifications and Contraindications

    • Squatting is difficult for many people. However, using props or modifications can make this stretch easier to attain. If it is difficult for you to keep your heels on the ground while squatting, place a blanket under your heels. If this pose is uncomfortable on your knees or you are unable to squat low enough, place a yoga block or stool under your sitting bones.

      There are times when squatting is not beneficial or should be avoided. If you suffer from knee or back injuries, you should avoid or modify this pose. Women who are in the first trimester of their pregnancy or have suffered from symphysis pubis dysfunction at any time during their pregnancy should not practice squats.