Top 5 Exercises For Tailb...

Exercises can help in managing tailbone pain or coccydynia. Gentle stretching and strengthening exercises for the lower back, hips, and buttocks can help alleviate pain and improve mobility. Certain exercises, such as pelvic tilts, bridges, and yoga poses, can help to stretch and strengthen the muscles that support the tailbone.

Start on your hands and knees with your hands under your shoulders and knees under your hips.
Your back should be level with your neck and head in line.
Start by arching your back up towards the ceiling.
Tuck your tail bone down, round your shoulders and drop your head down.
Next, reverse the movement.
Lift your head up to look ahead of you.
Dish your back, and push your tail bone up towards the ceiling.
Repeat the movement.
Keep your arms straight throughout this exercise.

Lie on your back.
Bend both knees and place your feet flat on the bed.
Lift your buttocks from the bed.
Place your buttocks back on the bed.
Repeat this exercise and remember to continue to breathe properly

Kneel on the floor and sit on your heels.
You can place cushions underneath your hips if you need to.
Stretch your arms out in front of you, and walk our hands over to one side.
Keeping your hips over your heels, turn your outer palm to face up, and place the other hand on top.
Arch your outer side up a little as you reach to the side to increase the stretch.

Lie on your back and bend your affected knee.
Cross this leg over your other knee, placing the outside of your ankle just above the knee of your good leg.
Let the knee on your affected leg drop out to the side, and bend the good leg, sliding your heel towards your buttocks.
You may feel a stretch through your affected buttock.
To increase this stretch, interlace your fingers behind the thigh of your good leg, and pull your thigh in towards you, lifting the foot off the ground.
To increase this stretch further still, push your elbow into the thigh of your affected leg.
Hold this position.

Kneel down on one knee.
Ensure your rear knee is directly under your hip and your front knee is in line with your front heel.
Now tuck your bottom under, opening out through the front of the hip you are kneeling on.
To increase the stretch, gently lean to the opposite side and place the arm of the same side you are stretching up above your head and stretch towards the ceiling.
Maintain the position for 30-60 seconds.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate shoulder pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for Tailbone Pain/coccydynia , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.