Your First Step Towards Pelvic Pain Relief
When you’re living with chronic pelvic pain, the idea of exercise can be intimidating. The last thing you want to do is something that might make the discomfort worse. But what if the right kind of gentle movement could be the key to unlocking relief? For a tight (hypertonic) pelvic floor, the goal isn’t to build strength through intense exercise, but to restore balance and flexibility through gentle, targeted release.
Stretching is one of the most powerful and accessible tools for calming a tight pelvic floor. It works in two ways: physically, by gently lengthening the overworked muscle fibers, and neurologically, by sending signals of safety to your nervous system, encouraging it to release its protective guarding.
This guide provides five simple, physical therapist-approved stretches that are specifically chosen for their ability to release tension in and around the pelvic bowl. These are not about pushing your limits; they are about breathing, softening, and giving your body permission to let go. When practiced consistently, they can be a cornerstone of your journey to a pain-free life.
The Golden Rule: Breath is Everything
Before you begin any stretch, remember the golden rule: your breath is the engine of release. Each of these stretches should be paired with slow, deep diaphragmatic breathing.
- On your inhale: Breathe deeply into your belly and pelvis, imagining the muscles expanding and softening.
- On your exhale: Let out a slow, audible sigh, and imagine the tension melting away from your body.
Never push into sharp pain. The goal is a feeling of gentle, deep release, not intense strain.
1. Child’s Pose (Balasana)
This classic yoga pose is one of the best for releasing the entire back of the pelvic floor and the lower back.
- How to do it: Start on your hands and knees. Bring your big toes to touch and spread your knees wide apart—at least as wide as your yoga mat. On an exhale, sit your hips back towards your heels and fold your torso forward, resting it between your thighs. Rest your forehead on the floor or on a block or pillow. You can either stretch your arms out long in front of you or rest them alongside your body.
- Why it works: The wide-knee position allows the pelvic floor muscles to be in a lengthened, relaxed state. As you breathe deeply into your back and belly, you create a gentle, internal stretch that encourages the muscles to release. Hold for 5-10 deep breaths.
2. Happy Baby Pose (Ananda Balasana)
This stretch is excellent for releasing the inner thighs (adductors) and the perineal area, which are often very tight in people with pelvic pain.
- How to do it: Lie on your back. Bend your knees and draw them in towards your chest. Open your knees wider than your torso and bring them up towards your armpits. Grab the outsides of your feet with your hands (or use a strap or towel if you can’t reach). Keep your ankles stacked directly over your knees. Gently rock from side to side if it feels good.
- Why it works: This position directly lengthens the muscles of the pelvic floor and inner thighs. The gentle rocking can also help to massage the muscles of the lower back and sacrum. Hold for 5-8 deep breaths.
3. Deep Squat (Malasana)
The deep squat is a primal, natural human resting position that allows for a complete relaxation of the pelvic floor.
- How to do it: Stand with your feet slightly wider than your hips, with your toes turned out slightly. If you have limited ankle mobility, place a rolled-up towel under your heels for support. Slowly lower your hips down towards the floor, going as low as you can comfortably. You can hold onto a doorframe or sturdy piece of furniture for balance. Let your torso rest between your thighs and allow your pelvic floor to feel heavy and relaxed.
- Why it works: This is the ultimate pelvic floor lengthening position. It allows the sitz bones to spread apart, fully relaxing the muscles slung between them. Hold for 30-60 seconds, breathing deeply.
4. Butterfly Stretch (Baddha Konasana)
A simple yet profound stretch for the inner thighs and the front of the pelvis.
- How to do it: Sit on the floor and bring the soles of your feet together, letting your knees fall out to the sides. You can hold onto your ankles. Sit up tall, lengthening your spine. If your knees are high off the floor, place pillows or yoga blocks under them for support. To deepen the stretch, you can gently fold forward from your hips.
- Why it works: Tightness in the inner thigh muscles often goes hand-in-hand with pelvic floor tension. Releasing the adductors can help the entire pelvic bowl to relax. Hold for 5-10 deep breaths.
5. Supine Piriformis Stretch (Figure-Four Stretch)
The piriformis is a deep hip rotator muscle that sits very close to the pelvic floor. Releasing it can provide significant relief, especially for those with tailbone or sciatic-like pain.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee, keeping your right foot flexed. This is the “figure-four” shape. If this is enough of a stretch, stay here. To deepen it, gently lift your left foot off the floor and draw your left thigh in towards your chest, threading your hands behind your left thigh to support it.
- Why it works: This specifically targets the deep external rotators of the hip, which are often chronically tight in individuals with pelvic floor dysfunction. Releasing these muscles can relieve pressure on the sciatic nerve and create more space and ease in the back of the pelvis. Hold for 30-60 seconds on each side.
By incorporating these five gentle stretches into your daily routine, you are taking an active role in calming your nervous system and releasing the muscular tension that contributes to pelvic pain. Remember to be patient and kind to your body; healing is a gradual process of building trust and safety within your own system.