Tight hips, constipation, and painful sex might seem like three completely unrelated problems. But when you look at how the muscles around your pelvis work together, they may be more connected than you realize.
Your hips and pelvic floor have different functions, but they don’t work independently from one another. Both muscle groups work together to provide support and stability to your pelvic girdle. Because of this connection, tension or limited mobility around the hips can sometimes influence how easily the pelvic floor relaxes.
When it comes to constipation, pelvic floor relaxation is an important part of having a bowel movement. The pelvic floor muscles need to lengthen and relax to allow stool to pass. If those muscles remain tense or don’t coordinate well with your abdominal muscles and breathing, you may find yourself straining, having difficulty emptying, or feeling like you still need to go even after using the bathroom.
The same ability to relax is important during sex. The pelvic floor needs to be able to lengthen and soften when something is entering the vagina. If the muscles are already holding tension or guarding, penetration can become uncomfortable or painful. This doesn’t mean tight pelvic floor muscles are always the cause of pain with sex, but they can be one contributing factor.
Although tight hips are not a direct cause of constipation or painful sex, working on hip mobility and releasing unnecessary tension can be one piece of helping the pelvic floor relax more easily. The goal isn’t to force your hips into a deeper stretch, but to give the muscles around your pelvis an opportunity to soften and move comfortably. So let’s talk about a few simple stretches you can try.
Adductor Rocks
Start on your hands and knees, then extend one leg out to the side with your foot resting on the floor. Slowly rock your hips back toward your heel, allowing the extended leg to gently straighten and your inner thigh to lengthen or stretch. Return to the starting position and repeat, moving slowly and staying within a comfortable range.
Focus on slow movement and relaxed breathing rather than trying to force a deeper stretch.
Figure 4
Lie on your back with both knees bent. Cross one ankle over the opposite thigh, creating a “4” shape with your legs. Gently draw the uncrossed leg toward your chest until you feel a comfortable stretch through the hip and buttock of the crossed leg.
Keep your shoulders relaxed and breathe slowly, allowing the hip and pelvic muscles to soften as you hold the stretch.
High Lunge
Start standing and step one foot back into a lunge, keeping your front knee bent and your back leg straight. Keep your hips facing forward and your torso upright as you gently lower your hips until you feel a stretch through the front of the hip of your back leg.
Keep your movements slow and controlled, and focus on relaxed breathing rather than pushing into a deeper stretch.
Supine Twist
Lie on your back and bring one knee toward your chest. Gently guide that knee across your body and toward the opposite side, allowing your hip and lower back to rotate. Extend the opposite arm out to the side and turn your head toward that arm. Keep both shoulders as relaxed as possible against the floor. Feel a stretch throughout your entire spine.
Move slowly and breathe comfortably, allowing your abdomen, hips, and pelvic floor to relax as you move.