Sit upright on the front half of a foam block or firm cushion. Lengthen your spine and the back of your neck, relaxing your shoulders. Bring the soles of your feet together in front of you drawing them in close to your body. Position cushions underneath each knee if this feels a little uncomfortable in your hips. Breathe deeply. Be aware of your sitting bones resting on the floor/cushion. With every exhalation lengthen and release your lower back downwards to gain a sense of release in your hips allowing your knees to open out towards the floor. If you need some extra support, this exercise can be performed with your back against a wall. This exercise improves circulation in your pelvis, widens the pelvic canal and relaxes the muscles of the pelvic floor.
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