Part Deux: Take Control of Your Pelvic Floor with Towel Roll Stretching

Part Deux: Take Control of Your Pelvic Floor with Towel Roll Stretching


Your muscles are the most influential and essential part of your body. Strong pelvic floor muscles are essential to maintaining a healthy and strong core, enabling you to enjoy improved posture, increased stability, and overall movement. But how do you strengthen these often neglected muscles?


In this article, we will discuss how to take control of your pelvic floor with towel roll stretching. This is a simple and effective technique that can be done right in the comfort of your own home.


What is Pelvic Floor Stretching?


Pelvic floor stretching is a form of exercise that focuses on the muscles, ligaments, and connective tissues of the pelvic region. It involves gently stretching and contracting the various components of the pelvic area to improve strength, flexibility, and coordination. This type of stretching can help with urinary incontinence, sexual dysfunction, or any other pelvic floor issues.


The key to effective pelvic floor stretching is to move slowly and ensure that the muscles are relaxed. Depending on your individual needs and goals, this may involve a combination of static holds and dynamic stretches. 


Static holds involve holding the stretch for several seconds before releasing it, while dynamic stretches involve small, repeated movements. It’s important to ensure that the muscles are not strained during the exercise.


Why You Should Try Towel Roll Stretching


Towel roll stretching is one of the most effective ways to improve pelvic floor strength and mobility. It requires minimal equipment, can be done in any setting, and is suitable for all levels of experience. The towel roll acts as a support to help you find the correct alignment and position for each exercise.


Benefits of towel roll stretching


The benefits of towel roll stretching are numerous.


Improved posture: 


When performed correctly, towel roll stretching helps to strengthen the abdominal muscles and improve posture by providing support for the spine. This can help reduce back pain and improve overall movement.


Better balance: 

Towel rolls provide additional stability during exercises, which can help to improve balance and coordination.


Increased flexibility:


Towel rolls can stretch the pelvic floor muscle groups, which can help increase flexibility and range of motion.


Stress relief: 


Stretching with a towel roll can help reduce stress and tension in the body by releasing endorphins that trigger feelings of relaxation.


Better circulation: 


Towel roll stretching can help increase blood flow to the pelvic floor muscles, which can promote healing and reduce inflammation. This can help to decrease pain and discomfort.


How to Perform Towel Roll Stretching?


Towel roll stretching is a simple and effective way to increase pelvic floor strength and flexibility. Here are a few tips to get started:


Gently sit on the towel roll and relax


Sit with your feet hip-width apart, relaxed shoulders, and spine straight. Place a rolled-up towel between your legs, just below your knees. You should feel gentle pressure in your abdominal and pelvic floor muscles as you sit.


Rock forward/backward, side to side


Slowly rock your hips forward and backward, then side-to-side. Focus on keeping the abdominals engaged while staying relaxed. Repeat this 10 times before switching directions. When you are ready, progress by adding a few repetitions of lifting your knees off the ground as you rock.


Progression tips


Try progressing to more challenging exercises with the towel roll as you get stronger. Try using both feet at once or alternating feet while rocking back and forth. You can also increase the range of motion by moving the towel roll further down your legs.


Remember to move slowly and focus on relaxing into each stretch. If you experience any pain or discomfort, stop the exercise and consult a doctor or physical therapist.


By incorporating regular pelvic floor stretching with a towel roll into your daily routine, you can take control of your pelvic floor and improve your overall quality of life. So grab a towel roll, get comfortable, and start stretching!

How Often to Try Towel Roll Stretching?


When it comes to performance, less is more! This applies to the towel roll stretch as well. I suggest starting with one minute per session and increasing from there if it feels comfortable. You can work your way up to three or five minutes as tolerated. Remember to be gentle with yourself and take time - this isn't a race.


You can easily find a towel roll in any home or convenience store. Pick one up and start your journey to pelvic floor health.




Take control of your pelvic floor with towel roll stretching and feel empowered. You can manage your pelvic floor health - you just need the right tools. Start with a few minutes per session, increase over time as it feels comfortable, and be consistent for optimal results. Cheers to taking charge of your pelvic floor!


Happy stretching! 


Dr. Nikki Cohen
Pelvic Floor Therapist in San Diego,
Services in English
Address: San Diego, California
92115 United States
Phone: +1 (818) 606-6717
Email: [email protected]