6 ESSENTIAL STRETCHES TO RELIEVE PELVIC FLOOR TIGHTNESS
If you’ve ever felt tightness or tension in your pelvic floor, you’re not alone. A tight pelvic floor can contribute to pelvic pain, sexual discomfort, urinary incontinence, difficulty peeing or pooping, and even sexual dysfunction.
The good news? You can help relieve this tension with targeted stretching and mindful movement.
I’m Dr. Susie Gronski, a Doctor of Physical Therapy, Pelvic Health Specialist, and Certified Sex Counselor, and in this post, I’ll walk you through six essential yoga-inspired stretches to help ease pelvic floor tightness and improve mobility.
These gentle, restorative stretches are designed to:
✔️ Reduce pelvic floor muscle tension
✔️ Improve flexibility and circulation
✔️ Support better bladder and bowel function
✔️ Enhance sexual comfort and overall pelvic health
Why Is Your Pelvic Floor Tight?
Pelvic floor muscles are just like any other muscle group—they can become overworked, tight, and even painful due to various factors such as:
Chronic stress
Involuntary muscle guarding or holding
Pelvic trauma or injuries
Sexual pain or discomfort
Constipation and straining
Post pelvic surgery or pelvic cancer treatments
Hormone changes especially peri-menopause, menopause
The key to relaxing these muscles is to breathe, move gently, and never force a stretch. Let’s dive into these six essential stretches for pelvic floor relief!
Child’s Pose 🧘
How to Do It:
1️⃣ Kneel on the floor and bring your big toes together, sitting back on your heels.
2️⃣ Reach your arms forward and lower your chest toward the floor, allowing your belly to rest between your thighs.
3️⃣ Breathe deeply into your lower belly and let your hips sink down.
Variations:
✔️ Knees apart vs. knees together – Wider knees allow for more pelvic floor expansion.
✔️ Bolster-supported – Place a pillow under your chest for extra comfort.
✔️ Side bends – Gently shift to one side to stretch the side body.
This pose opens the hips, lengthens the spine, and encourages diaphragmatic breathing, which helps relax the pelvic floor.
Cat-Cow (Pelvic Rocking) 🐱🐮
How to Do It:
1️⃣ Start on all fours with your wrists under your shoulders and knees under your hips.
2️⃣ Inhale as you arch your back, lifting your tailbone and head (Cow Pose).
3️⃣ Exhale as you round your back, tucking your chin to your chest (Cat Pose).
4️⃣ Move slowly and mindfully, focusing on pelvic movement.
This rhythmic motion encourages gentle mobilization of the pelvic floor, spine, and lower back, making it great for reducing tension and stiffness.
Frog Pose 🐸
How to Do It:
1️⃣ Start on all fours and slide your knees outward, keeping them in line with your hips.
2️⃣ Keep your shins parallel to each other, toes pointing outward.
3️⃣ Lower onto your forearms and let your hips sink towards the floor.
4️⃣ Hold for several deep breaths, allowing the stretch to deepen over time.
Variations:
✔️ Keep knees closer together for less intensity.
✔️ Use a blanket or rolled-up yoga mat under your feet for extra cushioning.
✔️ Rock gently back and forth to explore movement.
✔️ Support your torso with a bolster or pillow for a restorative version.
This deep hip opener helps release tension in the adductors (inner thigh muscles) and pelvic floor.
Butterfly Stretch 🦋
How to Do It:
1️⃣ Lie on your back and bend your knees.
2️⃣ Bring the soles of your feet together, allowing your knees to drop out to the sides.
3️⃣ Relax your arms and breathe into your belly, focusing on softening any tension.
Variations:
✔️ Feet supported on the wall – Allows passive opening of the hips.
✔️ Feet closer or farther from your body – Adjust the stretch intensity.
This gentle hip opener encourages pelvic floor relaxation while promoting mobility in the hips and lower back.
Deer Pose 🦌
How to Do It:
1️⃣ Sit with your legs extended in front of you.
2️⃣ Bend your right knee and place your foot behind you near your right hip.
3️⃣ Bend your left knee, bringing your shin in front of you at a 90-degree angle.
4️⃣ Sit up tall and allow your hips to settle into the stretch.
Variations:
✔️ Forward fold – Adds a deeper stretch to the hip and lower back.
✔️ Spinal rotation – Turn toward your front leg for an extra twist.
✔️ Pelvic rocking – Gently move your torso forward and back.
This pose targets the hips, pelvis, and lower back, helping to release stored tension in the pelvic floor.
Wide Straddle Forward Bend 🤸
How to Do It:
1️⃣ Stand with your feet wide apart.
2️⃣ Hinge at your hips and fold forward, letting your upper body hang.
3️⃣ Keep your knees slightly bent if needed and breathe deeply.
Variations:
✔️ Arm cradle dangle – Let your arms hang or hold opposite elbows.
✔️ Clasped hands behind the back – Opens the chest and shoulders.
✔️ Side sweeps – Gently shift side to side for more mobility.
This pose encourages lengthening of the pelvic floor and hamstrings, which helps alleviate tension.
Final Tips for Pelvic Floor Stretching
✅ Move gently – Never force a stretch. Listen to your body.
✅ Focus on deep breathing – A soft, steady breath into your belly will help your pelvic floor relax.
✅ Consistency is key – Regular practice leads to better results.
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Final Thoughts & Disclaimer
A tight pelvic floor can contribute to pain, discomfort, and dysfunction, but these gentle, yoga-inspired stretches can help release tension and improve overall pelvic health.
⚠️ This blog post is for educational purposes only and is not medical advice. If you experience persistent pelvic pain or dysfunction, consult a qualified healthcare professional.
This information is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional with any questions you may have regarding treatment, medications/supplements, or any medical diagnoses. This information is intended for educational purposes only and is in no way to substitute the advice of a licensed healthcare professional.
