Pelvic Power Play: 10 Pelvic Floor Stretches From The Comfort Of Your Home

Relaxation and strength also begin with some home-friendly pelvic floor stretches. Are you all set to try and feel the difference?

Written by Priya Sreekumar

On Sep 22, 2023 – 10 minutes read

Pelvic Power Play Or Streches

Do you think it is time for you to take a deeper look into the world of pelvic health and give your pelvic floor the love and attention it deserves? If yes, you are at the right place and time- we are just about to explain the journey to understand and care for our pelvic floor. Unlock the power of pelvic floor stretches in our detailed guide, designed to boost your health and well-being.

This vital group of muscles might not get the spotlight they deserve, but they play a pivotal role in our daily lives. Forgetting them is cruel! So let’s give them some TLC after this chat about an effective pelvic floor stretches female diary to integrate into your routine, right from the comfort of your home. Ready? Let’s jump in!

Benefits Of Pelvic Floor Stretches

We think that it will be easy for you to find motivation if you get to know how these easy moves can sprinkle a bit of magic into your daily life. So, here we are to discuss the benefits of pelvic floor stretches first. 

Benefits Of Pelvic Floor Stretches - pelvic floor stretches

Pelvic Floor StretchesImproved Stability

The pelvic floor muscles are like the unappreciated heroes of our lower body. They form the base of our core, and they give our body the support it needs, much like the foundation of a house. When these muscles are strong and flexible, they work in tandem with other core muscles to provide a solid foundation.

This leads to better posture and reduces the strain on our spine and back muscles. Plus, giving your pelvic floor some attention can certainly help if you have ever dreamt of walking with a poised, graceful pace. You will feel stronger with regular stretching over time, that’s a sure thing!

Pelvic Floor StretchesEnhanced Bowel And Bladder Control

Nobody enjoys those unexpected leaks when laughing, sneezing, or doing some form of physical activity, right? It is a bit like that unexpected rain shower when you have forgotten your umbrella! The pelvic floor muscles play a crucial role in controlling the release of urine and bowel movements.

You can train your pelvic muscles to be more responsive and resilient by practicing pelvic floor stretches and exercises consistently(1). This means fewer awkward moments and more confidence in daily activities- from jumping on a trampoline to cracking up at a friend’s joke.

Pelvic Floor StretchesBoosted Intimacy

Your pelvic floor is not just about posture and control- it also plays a role in intimate moments. A toned pelvic floor can enhance sensations and improve the overall intimate experience for many women.

Think of it as fine-tuning a musical instrument. When everything is in harmony, the resulting sensations can be more intense and fulfilling. Regular pelvic floor stretches can be your secret weapon to ensure that intimate moments are physically satisfying. This way it helps in creating a deeper emotional connection with your partner. So that’s a win-win!

Pelvic Floor StretchesPost-Pregnancy Recovery

Are you a brand new mom? We totally understand that it is easy to forget about self-care amidst the whirlwind of diapers, late-night feeds, and sweet baby cuddles. But you need to remember that your body has just performed a miracle, and it sure deserves some TLC. Childbirth can stretch and strain the pelvic floor muscles(2). Introducing pelvic floor stretches post-pregnancy after discussing it with your doctor can be a game-changer.

These exercises can help tighten and tone your muscles and aid in a quicker recovery. In addition to that, they can assist in reducing postpartum symptoms like urinary incontinence. So, consider these stretches as a little me time that not only benefits your well-being but also lets you get back to playing with your little one with confidence and strength.

Preparing For Pelvic Floor Stretches

It is essential to ensure that you are prepped and in the right mindset to start doing pelvic floor stretches. Think of this preparation as setting the stage for a play- the performance is always better when the setting is just right. Here are some useful tips for you to get prepared. 

Preparing for Pelvic Floor Stretches - pelvic floor stretches

Set The Ambience:

Imagine you are entering a serene sanctuary every time you decide to do your pelvic floor stretches. The surroundings can significantly impact your focus and the effectiveness of your exercises. So, why not make it special? Consider creating a dedicated cozy corner in your home. You could light a scented candle whose fragrance calms your senses or play some gentle tunes that transport you to a place of peace.

Sounds of nature, like flowing water or chirping birds, can also be therapeutic. The key is to find an environment where you can disconnect from the hustle and bustle and truly connect with your body. You will prepare your physical self and slowly start to tune your mental state when you set a calming ambiance. Trust us- it will make your exercise routine an enriching experience.

Consistency Is Key:

The world wasn’t built in a day, and neither will your strength and flexibility! Consistency plays a crucial role in any fitness journey when you do pelvic floor stretches. Pelvic floor exercises are no exception. It might be more beneficial to dedicate a short amount of time daily rather than spending an hour once a week.

Regular practice can compound and yield tangible results over weeks and months even if you do it just for a few minutes each day. Think of your daily stretches as small building blocks that will gradually create a strong and resilient pelvic floor structure over time.

Be Patient And Gentle:

Your body is your lifelong companion, and it deserves patience and care. While it is super exciting to start a new exercise routine, it is essential to understand that this is a journey, not a sprint. Every individual’s body is unique, and what might work wonders for one might not suit another. Listen to your body and ease up if you feel that an exercise feels too strenuous or uncomfortable for you at any point. This is not about pushing your limits but understanding them. Over time, you will learn what feels right, what challenges you appropriately, and when to give yourself a little rest as you consistently practice and grow in tune with the signals of your body. Remember, it is about cultivating a relationship with your body by understanding its nuances and making adjustments as you go along.

10 Pelvic Floor Stretches You Can Do At Home

Now let us take a look at ten pelvic floor muscle stretches that can help your body reap all the benefits we just discussed above.

1. Child’s Pose (Balasana) – Pelvic Floor Stretches

This restorative pose has its roots in yoga and is known to calm the body. 

How To Do It: Start by sitting on your heels with your knees wide apart. Reach your arms forward, lengthening the spine, and gently lower your forehead to the ground.

Child's Pose (Balasana) -pelvic floor stretches
  • Benefits: This pose has the added advantage of stretching the pelvic region beyond the relaxation it provides to your lower back. Pelvic floor stretches like this can be particularly beneficial after long periods of sitting or standing.

2. Deep Squat

This deep squat is a fundamental exercise and a primal movement pattern.

How To Do It: Stand with your feet shoulder-width apart. Keep your heels grounded as you squat down. Hold onto something for balance if that is necessary. Gently push out your knees to enhance the pelvic opening using your elbows.

Deep Squat - pelvic floor stretches

Benefits: This pose not only strengthens your thighs but also helps in opening up the pelvis- doing this makes it more flexible over time(3).

3. Bridge Pose

Pelvic floor stretches like the bridge pose are great to engage the entire core.

How To Do It: Start by lying on your back, knees bent, and feet flat on the ground. Press into your heels and lift your hips towards the ceiling as you exhale. Remember to engage both the core and pelvic muscles for maximum effect.

Bridge Pose

Benefits: It butt-strengthening and toning exercise engages the lower back while also stimulating the pelvic muscles.

4. Knee To Chest Stretch

This is a simple stretch that can be incredibly relieving for tight hips.

How To Do It: Pull one knee gently towards your chest while you lie down. Keep the other leg straight or bent- whichever is comfortable for you.

Knee to Chest Stretch:

Benefits: This is one of those pelvic floor stretches that provide a gentle stretch in your glutes, thighs, and pelvic region. Also, it is excellent for releasing lower back tension.

5. Butterfly Pose

This classic yoga pose is both grounding and liberating.

How To Do It: Sitting upright, bring your feet together so the soles touch, with knees dropping outward. Lean forward from the hips as you exhale. Use your elbows to press your knees down gently for an added stretch.

 Butterfly Pose

Benefits: This pose also fosters a better hip range of motion beyond releasing tight inner thigh muscles.

6. Happy Baby Pose

As playful as it sounds, this pose offers profound relaxation.

How To Do It: Lie on your back hold onto the outer parts of your feet and bend your knees. Gently pull your knees down beside your torso by aiming them toward the ground.

Happy Baby Pose

Benefits: This stretch is fantastic for opening the hips and stretching the pelvic area. This way of doing the stretch makes it a favorite among pelvic floor stretches for many yoga enthusiasts.

7. Piriformis Stretch

This is one of the targeted stretches for pelvic floor for a deep gluteal muscle.

How To Do It: You can perform this either seated or lying down. Cross one ankle over the opposite knee and pull the uncrossed leg towards you.

Benefits: It offers a deep stretch in the hips and pelvis, and it is particularly beneficial for those with tight buttocks or sciatica issues.

8. Pelvic Tilt:

The pelvic tilt stretch is a subtle movement with profound benefits.

How To Do It: Another of pelvic floor stretches that you begin by lying on your back with your knees bent. Engage the core muscles and then tilt your pelvis upwards by rounding the lower back. Slowly relax and return to the starting position and continue with pelvic floor stretches.

Pelvic Tilt

Benefits: This move strengthens the core and enhances flexibility. It also provides a subtle stretch to the lower back.

9. Hip Flexor Stretch

This pelvic floor stretch is great for those who spend a lot of time seated.

How To Do It: Assume a lunge position with the back leg stretched out. Tilt your pelvis under and lean forward slightly.

Hip Flexor Stretch

Benefits: This stretch aims at the front hip, counteracting the effects of prolonged sitting or standing. This is also one of the best inner thigh exercises for stronger legs and better mobility.

10. Wall Splits  -Pelvic Floor Stretches

This is a passive stretch that uses gravity to its advantage.

How To Do It: Start by sitting next to a wall, then swivel to bring your legs up the wall. Now from here, spread them in a V-shape as far as comfortable.

Benefits: It is excellent for relaxing after a long day. You can gently stretch the inner thighs and pelvic region without exerting undue effort and by letting gravity do the work.

Now that we have covered ten stretches for pelvic floor, we like to tell you to always remember to breathe deeply and maintain a level of comfort with each of these exercises. They should provide relief and relaxation, not discomfort.

Winding Up – Pelvic Floor Stretches

So, there you have it now- the pelvic floor stretches female diary and your friendly guide to pelvic floor muscle stretches to help you feel your best! It is always a good day to show your pelvic floor some love whether you are a newbie or just brushing up. Here is to stronger cores, enhanced well-being, and feeling all healthy and fabulous from the inside out!


Why Are Pelvic Floor Stretches Essential?

They are key to core strength, bladder control, and overall pelvic health.

Do Guys Need To Think About Pelvic Floor Stretches Too?

Absolutely. A well-toned pelvic floor is not gender-specific- it offers benefits for everyone(4).

How Often Should I Practice These Stretches?

Doing stretches daily is great, but even a few times a week can make a difference.

  1. Shafik, Ahmed, and Ismail A. Shafik. "Overactive bladder inhibition in response to pelvic floor muscle exercises." World journal of urology 20 (2003): 374-377.

    Parente, M. P. L., et al. "Deformation of the pelvic floor muscles during a vaginal delivery." International Urogynecology Journal 19 (2008): 65-71.
  3. Hasebe, Kiyotaka, et al. "The effect of dynamic stretching on hamstrings flexibility with respect to the spino-pelvic rhythm." The Journal of medical investigation 63.1.2 (2016): 85-90.
  4. Siegel, Andrew L. "Pelvic floor muscle training in males: practical applications." Urology 84.1 (2014): 1-7.

Subscribe to Newsletter

Elevate your routine, stay on trend, and embrace a personalized beauty journey with our curated insights.

Priya Sreekumar

Priya is a go-to expert who is always up to date in the latest trends in fashion, beauty, and lifestyle. She has been a trusted voice for readers looking for lifestyle advice.

Reviewer name

Reviewer bio

Write a Comment

Your email address will not be published. Required fields are marked *