4 Most Effective Stretching Workouts for Pudendal Nerve

The pudendal nerve is in your pelvis and carries signals to your brain from your genitals.If this nerve becomes entrapped, it can result in numbness or pain in your genitals, a feeling like you have a foreign object in your pelvis, or pain during bowel movements.Pressure on this nerve often mimics the symptoms of piriformis syndrome and often requires a doctor's intervention to correct, including physical therapy that helps stretch the nerves and muscles in your pelvis.Many of these stretches are the same ones used to help treat sciatica caused by an impingement of your sciatic nerve.Check with your doctor to ensure that these Lying Buttocks Stretch
Lie on your back with both legs extended and your toes pointing toward the ceiling.Bend one leg and use your arms to pull your knee across your body and toward your opposite shoulder.Continue pulling until you feel a stretch in your buttocks.Hold this stretch for about 30 seconds and release.
Lower Back and Buttocks Stretch
Lie on your back with your arms extended perpendicular to your body and your legs straight with your toes pointing toward the ceiling.Bend the leg of your affected side and slowly rotate your lower body until your bent knee falls over your opposite leg.Continue letting your leg fall toward the ground until you feel a stretch in your lower back and buttocks.Keep your shoulders and upper back flat on the floor throughout this .Hold the stretch for about 30 seconds.
Lying Pelvic Stretch
Lie on your back with both legs bent and the soles of your feet flat on the floor.Lift the leg of your affected side and cross your ankle over the knee of your opposite leg.Use the muscles of your arms and upper body to gently pull your bottom leg toward your chest while keeping your affected leg crossed over the knee.Continue pulling your leg toward your chest until you feel a stretch deep inside your buttocks.Hold this stretch for about 30 seconds and release.
Hip Abductor Stretch
Sit on the ground with your back straight and both legs extended with your toes pointing toward the ceiling.Cross your affected leg over the other leg and use both arms to pull your knee toward your chest until you feel a stretch deep inside your buttocks.Hold this stretch for about 30 seconds and repeat on the opposite side.

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