Want to be able to sit on floor crossed leg again

[twinkletwinklepops]

Hi - I used to be able to sit on the floor crossed leg but I can't anymore since I had my baby 2 years ago.
I don't know if the two are related or just down to my lack of time and not so much exercise but I miss being able to sit down on the floor crossed legged, especially as it would make it easier to play with my daughter.
Does anyone know what specific exercises/stretches I need to do to get back my flexibility and be able to sit down crossed legged?
Thanks!

[Sleepwhenidie]

Where does it hurt/what part of you stops you from sitting cross legged?

[TalkinPeace2]

if you sit with your legs out straight, can you bend your legs and just cross your ankles ?

[twinkletwinklepops]

Sleepwhenidie, thanks. I´ve just tried to sit down and it hurts on both the outside and inside of both my upper legs. Having just tried to sit crossed legged, I am now on the sofa and if I run my hand along the muscle on the outer side of my upper leg it hurts. The same goes for the inside, it is sore but not as much as the outer muscle. Any idea what could be causing the pain or any idea what exercise or stretches I need to do to remedy this?

[twinkletwinklepops]

TalkinPeace2 thanks. Yes I can bend legs and cross ankles and then I need to cradle legs with my arms to sustain this position. Thing is still doesn´t help because my hands are then occupied and no free hands to play with the baby. How much I would love an extra pair of hands!!

[ShotgunNotDoingThePans]

Things around your pelvic girdle can tighten up after having a baby, exacerbated by bad posture (difficult to avoid in a world of squishy sofas and bucketseat cars).
Plus recent fitness gurus have barked at us to tuck the pelvis in, when human beings are meant to have a curve in the lower spine.
Some sort of therapeutic yoga might help, or Alexander Technique to work on your posture and use of your body as a whole - especially as it has to deal with new baby-related challenges.

Otherwise, there's loads of people putting good information out there for free - biomechanics, posture videos, flexibility exercises etc. Saves paying hard cash to a screeching harpy who's happy to leave the class with bad backs.

[ShotgunNotDoingThePans]

Oh, one thing you can do is use something like a phone directory, flat cushion or a yoga block. Park your backside on this and let your pelvis tilt forward - so your pubic bone comes closer to the floor.

[twinkletwinklepops]

Thanks Shotgun! In my first trimester of the pregnancy I strain a muscle very high in my inner thigh and I think having to solider on with this injury and the extra weight etc. just made things worse.
So now that baby is bigger and I'm finding my feet and had lots of physio to help my pelvic area to readjust itself I'm trying to regain my fitness and flexibility.
Thanks again!

[Sleepwhenidie]

Hi Twinkle have you mentioned this to your physio? He/she should be able to recommend specific stretches.

In the meantime I would regularly sit with a yoga block as shotgun suggests.

Some stretches that may help, but be very gentle, are sitting with feet flat together (as if you are going to sit x legged but not iyswim) press your knees towards floor with hands or elbows as far as you can comfortably and hold for 30-40 secs. Then release knees and lean forward holding your feet, again hold at the point before it becomes uncomfortable. Another, sit with straight legs wide apart and lean forward, stop at point you feel the stretch and hold 30-40 secs. These will stretch your inner thighs but if you have an old injury there be aware this can take a very long time to mend - go slowly!

For outer thigh (more difficult to get to) sit with legs straight out in front of you, then bend right leg up and place foot the other side of left knee on the floor (so if someone lifted you up onto a chair your legs would be crossed). Twist your body to the right, right hand on floor behind you, looking over your right shoulder, hugging your right knee with left arm and hold again. Repeat other side. The more you twist and hug, the more stretch you will get - you can make it deeper still by bending left leg up so left foot is by your bum. See if you feel that is hitting the right area.

Some good sports massage/osteopathy may also be helpful....