Today’s stretches with the help of little Elfie are all great for people with pelvic floor problems, those who suffer with period pain, and those who want to increase their chances of fertility (by increasing blood flow to the pelvic organs).

Legs up against wall Look! Elfie’s up to more stretching today.

He tells me this is like the best 5 minutes any elf or human will ever spend in this position ever.

If you suffer with back pain, have pelvic floor problems or have chronic period pain, you need to try this!

Scooch up towards a wall or other flat surface with a pillow under your head. Pop your hands on your pelvis, and make sure your 2 hip bones and pubic bone are level ie your lower back shouldn’t be pressed flat against the floor.

Bear in mind your human butt may be nowhere near the wall, so modify accordingly, maintaining your pelvic position. Have fun!

 

Psoas release

If you suffer with hip, groin, pelvic or back pain, the psoas release is one MUST-DO exercise for you.

The psoas is a pesky muscle, Elfie tells me, and if it’s in a shortened, stressed state from lots of sitting and lots of bad postural habits, it’ll make posture worse and cause pain.

Prop yours-elf up on 3-4 pillows/towels, with these resting just under your shoulder blades, and no further down the back and maybe another for your head. Allow your rib cage at the front of your body to relax down towards the pelvis below.

You shouldn’t need to use muscles to hold the ribs in a ‘down position’, so if this occurs, Elfie tells me you need to be propped up higher under those shoulder blades.

Relax into this position for several minutes, focus on your breathing and make sure you hold your pelvis is neutral with the 2 hip bones and pubic bone level.

 

Strap stretch

 

Elfie informs me that many humans ‘live in their quads’, meaning they give all of the work to their thighs when doing every day movements and exercises, and never give their glutes or hamstrings a chance.
To start, wrap a scarf or towel around the ankle (don’t just grab the top of the foot with your hand, ok?). Then, Elfie’s asked me to get you to take your awareness into your pelvic and lower back positioning (he’s ever so bossy, you know).

He tells me it’s important that both of your hip bones AND your pubic bone stay pressed against the floor underneath you, because many people arch their lower back (which is unsafe for elves, as well as humans), which puts pressure on the lumbar discs. So, watch your technique.

You may find with those few modifications on alignment that the flexibility you thought you had in your quads…isn’t actually there…