Release Pelvic Tension - PNF Technique For Obturator Internus Release

Release your pelvic floor with this PNF technique to help reduce pelvic tension. The obturator internus muscle forms part of the pelvic floor as well as helping with hip external rotation and adduction. Releasing this muscle can help to reduce pelvic floor hypertonicity and it also helps to release and lengthen the adductor muscles. You will need two soft blankets for this practice.
This PNF (Proprioceptive Neuromuscular Facilitation) technique helps to release the obturator internus muscle and pelvic floor. PNF involves active stretching combined with muscular contractions to tap into a reflexive response that inhibits muscular contraction. It helps to increase flexibility and range of motion.
You should not feel any pain or discomfort in your joints (hips, knees or ankles) when you perform this technique. Remember to move slowly and carefully, listening to your body and working within your own flexibility limits.
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[@LoriAnnie100]

I have been plagued by “jumping legs” since I was very young. It’s a terrible sensation that courses through half my body, hips to feet, especially in my calf muscles. If it begins, it’s impossible to stop unless I lie on my stomach. Even that didn’t work all the time. Doctors didn’t take it seriously, much less offer any solution. One of my physical therapists identified where the trouble originated - the obturator internus - and did a pelvic floor release. I searched online for something I could do myself. Thank God I found this video! It has literally been a life-changer. I can actually fall asleep after doing this exercise, instead of going crazy with my legs spazzing out. Thank you, thank you, thank you!

[@TheFlowerEmpowered]

I’m so happy to hear that this PNF stretch has been helpful for you 🌸😊

[@YogawithAshleyGee]

omg I'm so glad I found your channel! Thanks for doing all of this. I've been looking for good info on the pelvic floor, so yay!

[@TheFlowerEmpowered]

You are so welcome Ashley! Thank you for the kind feedback 😊💕🌸

[@user-eb9hu7nu4q]

thank you for your video

[@TheFlowerEmpowered]

You are welcome 😊🌸

[@Philosoforester]

I just discovered your channel this week and have LOVED just about everything I’ve seen, thank you so much for sharing your knowledge and experience! I’ve battled substantial pelvic and lumbar back pain for a handful of years now, and come to recognize hypertonic internal obturator and transverse abdominals as major contributors, hence my interest in this video. However, if I may be so bold, I have a small piece of constructive criticism regarding this particular video, in that it just moves very quickly. It’s the same issue I have with many vinyasa videos/classes: when you’re struggling to keep up with the class, breath falls apart and takes relaxation along for the ride. 🤷‍♂️ While I anticipate practicing this video enough to commit it to memory, the first run through felt very rushed. Regardless, I really do love what you’re doing here and look forward to spending much more time on your channel. Thank you!!

[@TheFlowerEmpowered]

Thank you for the kind and constructive feedback Jeremy! I will try to slow things down a wee bit on my next explainers. As a suggestion, you can also adjust the timing. It sounds ok at 0.75 and the pace is probably more in line with what you would like 👍🏻😅

[@Mereship]

This video is more helpful than the exercises my physical therapist gave me. It helped more with my pain. Thank you so much!❤

[@TheFlowerEmpowered]

I’m so glad you found it helpful 😊🌸

[@danastewart9281]

When you first do these depending on how well you are able to turn onto your belly, you may feel that the tiny presses of the hip and knee are small and insignificant. But, the release and the opening that occurs is amazing! In no time at all, you will master the movements. The first time I discovered this channel I did this video and the 16 minute pose variation video. I did them not long before bed and when I went to bed I found that tears were rolling down my face because I was going to bed with no pain for the first time in memory! Stick with these, you will not regret it. God Bless you Denise, you are a God send!

[@TheFlowerEmpowered]

❤️

[@mistylala5342]

What type of pain did this help relieve?

[@AndreaTThomas]

That's the 1st time I ever felt this muscle! Great stretch!

[@TheFlowerEmpowered]

Thanks! Glad you found it helpful 😊🌸

[@Patzi2447]

Thank you

[@TheFlowerEmpowered]

You're welcome 😊🌸

[@Fargosportsmassage]

Absolutely awesome and thank you Doctor❤

[@TheFlowerEmpowered]

Glad you enjoyed it… but I am not a doctor, just a yoga teacher 😊

[@notquitejes]

To apply just in front of “yoga teacher” should not be done! You are a healer and as someone from America i have been to many “technically” doctors who do not heal. Doctors should heal! I believe that. Thank you for your content to help us.

[@cprimm9979]

Thank you for sharing your knowledge! I have tightness throughout my hips which has led to other issues. After this stretch, I had better range and even walked more smoothly. I’m hoping this will help with pelvic pain too.

[@TheFlowerEmpowered]

PNF is one of my favorite go-to’s with rehab. Yin yoga can also be helpful (practiced in all the pelvic floor relaxation videos on the channel) but make sure to listen to your body and don’t push or pull into positions if practicing yin. Good luck! 🍀

[@alfonsocaballero7835]

Dear Denise. Thanks so much for sharing this with the whole world!! Are there series of exercises as good for man too? Regards. 🙏🏽👍🏼

[@TheFlowerEmpowered]

Yes Alfonso, these stretches are good for men too!

[@sophiekelly3918]

Loved this! Helped relax the whole area! Will this help with vulvodynia/bladder pain syndrome/levator ani syndrome? Also lying on my stomach hurts my bladder is there an alternative pose to do it in?❤️ Thanks for all your videos💖💖💖

[@TheFlowerEmpowered]

You could try the pose lying on your side facing a wall instead of face down on the floor. Let me know if that works for you. The pelvic floor relaxation sequences on the channel should help with levator ani syndrome. Listen to your body as you practice and skip or adapt poses that are triggering for you 😊🌸

[@markusedward216]

New sub I was wondering what pelvic floor exercises would you recommend, for beginners?

[@TheFlowerEmpowered]

Thanks for subscribing 😊 For beginners, work first on enhancing the mind to muscle to gain some control. Try this one: kzbin.info/www/bejne/qHjaqZ-NhtlgiZY I’ll be hosting a 30 day pelvic floor challenge in March (starting next week) and that might be interesting to follow 😊

[@markusedward216]

@@TheFlowerEmpowered okay thank you I follow

[@justjessica85]

Helped with my OI pain right away! The pain near buttocks cleft decreased a lot but then I got kinda an icy hot sensation in my labia the same side.

[@TheFlowerEmpowered]

I’m glad it helped!

[@Jennifer-wr9si]

Hoping this gives me some relief. I have this occasional pinpoint pain in my butt that is lower than the piriformis but I’m not convinced it’s sciatica either. A literal PITA as I try to improve lower body flexibility

[@TheFlowerEmpowered]

Hope it helped!

[@jaimedpcaus1]

Great. Can you show examples of stretching the Erector Spinae at the lower end of the back? Thx.

[@TheFlowerEmpowered]

Yes, for release of the erector spinae (and other muscles supporting the spine), you can try any of the Yin forward folds. I demonstrate the caterpillar pose in this video (link should bring you to the right timestamp in the video for that pose): kzbin.info/www/bejne/boOxXoFvmK9gpbc Let me know if you have questions when you try it.

[@jaimedpcaus1]

@@TheFlowerEmpowered 👌 Thank you for the response and have a great weekend. 😊

[@kellyb9287]

This was just fabulous! I was in so much pain... piriformis and hamstring stretches were doing nothing. This got to the right spot!

[@strongsyedaa7378]

Can YOU please make a video on manual massage of Obturator Internus

[@TheFlowerEmpowered]

That’s a tricky massage to do as the obturator internis is deep covering the obturator foramen. This type of massage is best performed by a pelvic floor Physiotherapist

[@Miss_Millie_]

What if you're hypermobile? I don't feel a stretch in this position that you showed. Do you know of any tweeks that may help me?

[@TheFlowerEmpowered]

The contraction of the antagonist will be more important if you are hypermobile. Strength in general is needed to support joint hypermobility to ensure there is balance through the body. you can also try the piriformis release, staying away from end range and focusing more on the contraction. important to contract and then relax when you do PNF, even if you aren’t taking any extra length following each contraction.

[@Miss_Millie_]

@@TheFlowerEmpowered okay, thanks. Do you have a video on piriformis release technique?

[@TheFlowerEmpowered]

Ofcourse! kzbin.info/www/bejne/iWG2aXSqeNOBo9U

[@hangukhiphop]

Oh wow this is my preferred sleeping position because of this problem I've had apparently

[@TheFlowerEmpowered]

Interesting! Did the PNF stretching version help?

[@ishitavindlash1]

I am not able to go into child's pose (I was able to before), it is really painful for me now. I have really tight obturator internus. Will these stretches help?

[@TheFlowerEmpowered]

Yes, they should help. You should also take support If doing child’s pose. I made a video on that a while back

[@bethdeskins8622]

I don’t feel this as much. Am I doing something wrong? I typically sleep this way.

[@TheFlowerEmpowered]

If you sleep that way, it’s likely you have good flexibility on the adductors and so you won’t feel it as much. Did you try the piriformis release? It also helps to release the pelvic floor: kzbin.info/www/bejne/iWG2aXSqeNOBo9U

[@mandyu39]

Hi is this good for reducing the symptoms of pudendal neuralgia? Been struggling with this for 6 months and I’ve heard that doing hip stretches can help.

[@TheFlowerEmpowered]

It can help if you are experiencing some spasms of the obturator internus due to the pudendal neuralgia. You could also try some pelvic floor relaxation which is helpful when you have pudendal neuralgia. Just skip any poses that feel triggering: kzbin.info/www/bejne/q5-binaDbql0oa8

[@mandyu39]

@@TheFlowerEmpowered thank you! I think the only thing that is helping me at the moment is the diaphragmatic breathing I’m doing. I will try this video thanks!

[@mandyu39]

Hi, months later I’ve come back to just doing this on its own after 8 months of pain. I’ve tried the stretches from ‘heal pelvic pain book’ Amy Stein but my symptoms were getting worse. Doing this stretch gives me some relieve. Can I ask many times a day/how often should I do this please? Any more tips? Pretty desperate! Thanks

[@mistylala5342]

Have you found any more relief? If so, what has helped? Thanks

[@mandyu39]

@@mistylala5342 yes been helpful - also I am working through it but with a different method now. Pm me if you’d like

[@stephanies4346]

How many times a day and week do you recommend doing this?

[@TheFlowerEmpowered]

I would use the PNF stretching once per day. I find it very helpful when there is active tension. There are also lots of pelvic floor relaxation videos on the channel that can also be helpful 😊🌸

[@babyboy1971]

I was diagnosed with pelvic floor dysfunction after I had an anal fissure that finally healed, but because of all the strange ways I was sitting in because of the nerves being so hyper sensitive, I’ve been having a lot of residual tailbone, lower back, rectal and pudendal nerve pain. Of all the stretches I’ve done, this is definitely the one that feels like it activates exactly where I am most sore, does this mean that I should do it more often? I have a pelvic floor physical therapist but it seems to be a very slow process to eliminate all my symptoms. Also is it OK to do this on a bed?

[@TheFlowerEmpowered]

This is a facilitated stretching technique that can trick your nervous system into making muscles relax. If it’s making your sore area feel better, keep doing it. There is also a PNF technique for piriformis release. It’s an opposite to this one, you could try it as an alternative (or even do both). It’s fine to do this on your bed (more comfortable!). Let me know how you get on

[@nebimertaydin3187]

Hey Donavan I’m on the same boat. How did you heal your anal fissure

[@mynokia5800i]

are u ok now ?

[@analuxmikandaiyah9544]

How is your symptoms now?

[@strongsyedaa7378]

Should it be done on both sides?

[@TheFlowerEmpowered]

Yes, it’s good to go on both sides 👍🏻