Because I am a Woman

livingwithendo:

In order for us to be able to have sex in the position(s) we want we need to be flexible, this goes for anybody who is sexually active. Sex can irritate or strain your pelvic floor muscles even if you don’t have endometriosis but those of us with endo have to take our pelvic floor muscles into consideration because this disease irritates them to no end. This doesn’t mean that we have to be terrified, it just means that we have to be well-prepared.

Before I tell you some basic stretches that I’ve found have helped me, I want you to know that I am not a doctor. This is all based off personal experience and what knowledge I’ve gained through that experience. Some of these stretches I picked up through pelvic floor PT others I picked up through years of playing field hockey.
If you think that doing these stretches would harm you (or you notice that they are harming you) please seek medical attention.
These stretches have also helped me in my day-to-day life as they’ve helped relax my pelvic floor muscles. This has made activities such as walking and sitting much easier and far less painful for me; I hope that they’ll have the same results for you.

“Happy Baby” Stretch
This stretch is basically the butterfly stretch, but you do it lying on your back instead of sitting. This opens up your pelvic floor more and allows for more a greater stretch.
How to do it:

• Lie on your back and place your feet over your pelvic region, soles together. This is done just like you would if you were sitting on the floor to do the butterfly stretch. Do not start in the butterfly stretch and roll yourself backwards as it will strain your pelvic floor muscles.
• Use your hands to pull your feet towards your chest until you feel the stretch.
• Hold for one minute, repeat up to three times a day.

Hamstring Stretch
You’ll need a belt or a rubber exercise (pilates?) band to do this one properly.
How to do it:

• Lie on your back on the floor and place the ball of one of your feet on the belt/band.
• Holding an end of the belt/band in each hand, extend your leg so that it’s straight. Pull back on the belt/band so that your leg is pulled farther up until you feel the stretch.
• Hold for thirty seconds, repeat three times each leg.

I Don’t Know What This One’s Called but it Stretches Your Butt & Some Other Stuff
This one’s pretty simple to do and it’s very relaxing. (Sorry about any possible confusion with this one)
How to do it:

• Lie on your back on the floor. Pull one knee gently to your chest and cross your shin across your chest before pulling the leg more firmly to your chest until you feel the stretch.
• Hold for thirty seconds, repeat two or three times each leg.

Obturator Strain/Counterstrain
This stretch is the most simple of all and gets one of those pesky pelvic floor muscles that you won’t have even realized was bothering you until you stretch it! Here’s where you can find more information on your obturators.
How to do it:

• Lie face-down on the floor.
• Choose a leg and (keeping your knee at a 90-degree angle) stick it out from your body at a roughly 90-degree angle. See if you feel a stretch where your obturators should be. If not, move your leg closer to your shoulder until you do feel the stretch.
• Hold for thirty seconds to a minute, repeat two or three times each leg.

If there’s anything I can do to make these stretches more clear to you, please let me know. Or if there are any other stretches that you’ve found have helped you let me know! I’ll gladly add them to this list and cite you as their source. <3
(Are there any requests for pictures on how to do these stretches or clarification on any of the instructions? If so, just shoot me a message or put a reply on here and I’ll edit this to include them ASAP)

(via fuckyeahsexeducation)