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A sedentary lifestyle and a lack of body movement often restrict blood flow to the pelvis. This can lead to discomfort, reduced flexibility, and even reproductive health issues.
However, you do not have to worry because improving blood flow is possible by practising simple exercises. Make them a part of your daily wellness routine and observe the difference over time.
1. Pelvic Tilts
Pelvic tilts are highly effective for increasing blood flow in your lower pelvic region.How to do it?
- Lie on your back and bend your knees.
- Tighten your abdominal muscles and gently tilt your pelvis upward.
- Try to hold this position for a few seconds. Now, return to the start position.
- Repeat this 10–15 times.
Why does it help?
You can stretch and strengthen your lower abdominal muscles by regularly doing pelvic tilts. The muscle stiffness will reduce, and circulation around the pelvic organs will improve over time.2. Bridge Pose (Setu Bandhasana)
Bridge pose is an inspired yoga move that targets your pelvic and lower back muscles.How to do it?
- Lie on your back and bend your knees. Keep your feet hip-width apart.
- Now, lift your hips slowly off the ground by pressing your feet.
- Hold this pose for 10–15 seconds, then lower back down.
- Repeat 10 times.
Why does it help?
This exercise increases the strength of your glutes, hips, and pelvic floor muscles. It also provides better oxygen flow to your pelvic region.3. Butterfly Stretch (Baddha Konasana)
You can do this gentle stretch anytime to improve flexibility and blood flow in your inner thighs and groin.How to do it?
- Sit on the floor with a straight back and your feet pressed together.
- Hold your feet with your hands and gently press your knees down.
- Stay in this position for 30–60 seconds.
Why does it help?
This posture helps your hips become flexible and stimulates blood flow to your reproductive organs.4. Squats
Squats are a great way of improving blood flow to your lower body.How to do it?
- Stand with your feet shoulder-width apart.
- Bend your knees to lower your hips.
- Ensure your knees do not lean forward more than your toes.
- Return to the starting position and repeat 10–15 times.
Why does it help?
Squats engage your hip, thigh, and glute muscles, thus increasing blood flow to the pelvic region. You can do squats to correct your posture and improve spinal health.5. Cat-Cow Stretch (Marjaryasana-Bitilasana)
You can try this simple flow to bring movement to your spine and pelvis.How to do it?
- Start on your hands and knees in a tabletop position.
- Inhale to lift your chest and arch your back (this is cow pose).
- Exhale and round your back (this is a cat pose).
- Repeat the flow for 1–2 minutes.
Why does it help?
This stretch promotes spinal and pelvic movement to improve blood circulation. It also reduces muscle tension around your pelvic area.6. Kegel Exercises
There is no better exercise than Kegels for your pelvic floor muscles. This simple exercise is easy to do anywhere, even while you are sitting.How to do it?
- Contract your pelvic floor muscles as if you are holding the flow of urine.
- Hold for 3–5 seconds, then release.
- Repeat 10–15 times, a few times a day.
Why does it help?
Good blood circulation ensures strong pelvic floor muscles. It also gives you better control of your bladder and sexual health.7. Walking
You may not think of walking when it comes to your pelvic blood flow, but it is extremely beneficial as a full-body exercise. It supports blood flow to all your vital organs and improves overall health.How to do it?
- Aim for 30 minutes of brisk walking at least five days a week.
Why does it help?
Walking involves continuous lower body movement, which encourages blood circulation in this area.8. Hip Circles
Hip circles are essential to loosen up and relax your pelvic joints and muscles.How to do it?
- Stand with your hands on your hips and feet hip-width apart.
- Now, move your hips in a circular motion.
- Do 10 circles clockwise, then 10 counterclockwise.
Why does it help?
You can activate your hips and pelvic muscles because of the consistent motion. It will also reduce stiffness and blood flow to your pelvic area.9. Seated Forward Bend (Paschimottanasana)
This gentle stretch calms your nervous system while stimulating the pelvic area.How to do it?
- Sit with your legs extended straight.
- Inhale and lift your arms.
- Now, exhale and bend forward to reach for your feet.
- Hold for 20–30 seconds.
Why does it help?
It stretches the spine, hamstrings, and pelvic area, encouraging relaxation and circulation.Exercises are more than just body movements, as they play a critical role in improving your blood circulation. You can improve blood flow to your pelvic area by practising exercises that target your lower body. Start with a simple routine, but stay consistent. Please do not force yourself to do every exercise at once. Listen to your body and adjust your routine accordingly.
Also, consult your doctor or fitness expert if you are pregnant or have a pre-existing medical condition before starting a routine. Remember that your body is unique, so do what feels right for you.
FAQs on Exercises That Enhance Pelvic Blood Flow
- Can these exercises help with menstrual pain?
Pelvic blood flow helps to relax your muscles and improves oxygen supply, which may reduce menstrual cramps. Poses like the butterfly stretch and pelvic tilts are the most helpful. - How long does it take to notice an improvement in pelvic circulation?
It may take 2–4 weeks to feel the improvement in blood circulation. However, you need to exercise regularly to observe the difference (at least 3–4 times a week).