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10 Effective Pelvic Floor Stretches for Better Pelvic Health

Pelvic Floor Stretches

Maintaining strong pelvic floor muscles is crucial for overall pelvic health and preventing various issues such as incontinence, pelvic pain, and sexual dysfunction. One of the most recommended ways to strengthen and improve the function of the pelvic floor muscles is through pelvic floor stretches and exercises, including the well-known Kegel exercises. In this blog post, we will explore 10 effective pelvic floor stretches that can be easily incorporated into your daily routine to promote pelvic health and wellness.

- Pelvic floor stretches for better pelvic health

- Additional resources

    Pelvic Floor Stretches for Better Pelvic Health

    1. Happy Baby Pose

    The Happy Baby pose is a gentle yet effective stretch for the pelvic floor muscles. Lie on your back, bend your knees towards your chest, and hold the soles of your feet with your hands. Gently rock from side to side, allowing the tailbone to lift off the floor slightly. This stretch not only targets the pelvic muscles but also helps relieve tension in the lower back and inner thighs.

    2. Child's Pose

    Child's Pose is a relaxing stretch that targets the pelvic floor muscles. Kneel on the floor with your toes together and knees apart. Lower your hips towards your heels while extending your arms forward. Allow your forehead to rest on the mat and take deep breaths. This stretch helps release tension in the pelvic region, making it ideal for individuals experiencing pelvic pain or dysfunction.

    3. Deep Squat

    The deep squat is a fantastic stretch to engage the pelvic floor muscles and the inner thighs. Stand with your feet shoulder-width apart, then slowly lower your body into a deep squat position while keeping your back straight. You can place your hands together in front of your chest for balance. Hold the position for a few seconds before rising back up. This stretch improves the flow of urine and can be beneficial for women's health, particularly during menopause.

    4. Lunge Stretch

    The lunge stretch targets the pelvic muscles, hamstrings, and glutes. Step forward with one foot, bending the knee at a 90-degree angle, and extend the other leg behind you. Lower your hips towards the ground, ensuring your front knee is directly above your ankle. Hold the stretch for about 30 seconds on each side. Incorporating lunges into your workouts can help strengthen the pelvic floor muscles and improve bladder control.

    5. Deep Breaths with Diaphragmatic Breathing

    Diaphragmatic breathing, also known as belly breathing, can enhance the effectiveness of pelvic floor stretches and exercises. Lie on your back, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your belly to rise, and exhale slowly through your mouth. This breathing technique not only promotes relaxation but also engages the pelvic floor muscles, assisting in their strengthening.

    6. Rib Cage Stretch

    Stretching the rib cage can indirectly benefit the pelvic floor muscles. Stand with your feet hip-width apart and interlace your fingers. Extend your arms above your head and lean gently to one side, stretching the rib cage. Hold for a few seconds before repeating on the other side. This stretch helps to release tension in the abdominal region, promoting pelvic health.

    7. Seated Wide-Legged Straddle Stretch

    The seated wide-legged straddle stretch is effective for stretching the pelvic floor muscles, inner thighs, and hamstrings. Sit on the floor with your legs spread wide apart. Keep your back straight and hinge forward from your hips, reaching your hands towards the feet. Hold the stretch for 20-30 seconds. This stretch can improve flexibility in the pelvic region and reduce the risk of pelvic organ prolapse.

    8. Glute Bridge

    The glute bridge is an excellent exercise for engaging the glutes and pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your glutes and pelvic floor muscles. Hold the position for a few seconds before lowering your hips back down. Repeat for several reps. This stretch helps to strengthen the pelvic floor and alleviate weak pelvic floor issues.

    9. Standing Hamstring Stretch

    Tight hamstrings can contribute to pelvic pain and dysfunction. Stand with one foot forward and the other foot back, toes pointing up. Keep your back straight and hinge forward at the hips, reaching towards your front foot. Hold the stretch for 20-30 seconds before switching sides. Stretching the hamstrings can alleviate lower back pain and improve pelvic mobility.

    10. Group of Muscles Stretch

    A comprehensive stretch involving various muscles in the pelvic region can be beneficial for overall pelvic health. Consult with a physical therapist or healthcare professional to learn a customized stretch routine that targets the pelvic floor muscles, glutes, hamstrings, and inner thighs. They can also provide guidance on specific exercises for conditions like incontinence, pelvic pain, and pelvic organ prolapse.


    Incorporating pelvic floor stretches and exercises into your daily routine can significantly contribute to better pelvic health, bladder control, and overall well-being. Regular practice of these stretches, including Kegel exercises, can help prevent and alleviate issues like incontinence, pelvic pain, and weak pelvic floor muscles. Remember to consult with a physical therapist or healthcare professional to ensure you are performing the stretches correctly and to address any specific pelvic health concerns. Take charge of your pelvic health and embrace a life of comfort and confidence.

    Want to learn more about Pelvic Floor Health?

    - Signs of a Weak Pelvic Floor and Prevention

    - Step By Step Guide to At Home Pelvic Floor Therapy (For All Ages)

    - Alternative Pelvic Floor Therapy

    - Why and When Should You go to Pelvic Floor Therapy

    - So Glad You Asked: The Pelvic Floor (Episode 1)