This is a great, non invasive, way to stretch the muscles situated deep within the pelvic and gluteal area.

I've use this technique with both men and women to release and desensitize the pelvic floor and work on one specific muscle the obturator internus.

This is an important muscle because it functions as part of the pelvic floor as well as a hip rotator. Which means anything from your foot up can effect your hip and therefore your floor.

When you step back and take a whole body approach to rehab you may find that certain areas like the internal obturator muscle are held tight by the nervous system.

Applying pressure with a bottle actually dampens down the neural drive and can help restore normal tone and mobility to the muscles of the pelvic floor.

Step 1: Sit on a flat chair, then put a bottle half filled with water at a roughly 45 degrees angle under the ischial bone (place the top of the bottle the way you feel most comfortable with), this way the bottle slides up onto the inside of the bone and ever so slightly puts a stretch on the pelvic floor.

Step 2: Next, move for one minute across the three planes (sagittal, frontal and transversal) on each side.

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Ed Paget is an certified Osteopath and Lifestyle Medicine Coach.

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