Obturator Internus Stretch

[PNist]

Hello everybody, I want to try the releasing of obturator internus but I don't want to strengthen it accidently. Does anyone know how I can do this?

Btw, there is no PT where I live that's why I have to do some things my own.

[Joolibee]

Good question. It's a tricky little muscle. I was never given stretches specifically for the obturator internus, but I do the general exercises recommended in Amy Stein's book. You could check on YouTube to see is anything there is useful to you. Also, lots of walking helps to relax the pelvic muscles in general. Good luck.

[PNist in reply to Joolibee]

Thanks for your response. I'll try to find the book as well, have you seen any improvement with these exercises? I hope you did.

[Joolibee in reply to PNist]

I have had some improvement, but I have been having physio since last September. My right obturator internus was full of muscle knots, but now it's just a bit tight, as are some other pelvic muscles. The physio has obviously helped, but I'm told that what I do to help myself is just as important. Have you had your pain for long?

[PNist in reply to Joolibee]

For almost 2 years. I can't sit at all. How about you?

[lucyp]

Try doing monster walk building it up gradually, this has done wonders for my tight obdurator.

Lucyp

[Hidden]

Try googling Bio-mechanical assessment, Biomechanical Specialist. Often linked to Sports Injury Specialist or Sports Injury Clinic were they should have especially trained therapists.

[Joolibee]

That's interesting. I'd never heard of the monster walk or considered having a bio mechanical assessment. I must look into these things. PNist, I've had this condition for 8 years and caused myself additional back problems due to sitting in awkward positions to guard against the pain, especially at work. In the past year my pain has reduced considerably, though I've a way to go yet. I've discovered that the more I walk the better I can sit (for a while, at least). I'm sitting as I write this, having walked over 18k today, but I'll move to the floor later. Apparently walking helps to relax the pelvic muscles. I like that we can share what we have learned about dealing with this condition.

[Hidden]

Hi. I too find walking is a big help. I keep a pain diary, and my best days seem to be when I do a big walk...like several hours. The only zero pain day I have had in 2 years was a big mountain hike. The effort/burning muscles etc. drowns out the discomfort from my pudendal region, and perhaps relaxes muscles there. I try to do a few km as often as I can.

Andy