Pelvic Stretches
Created on
January 4, 2024
Goals
- These stretches target all the muscles that surround the pelvis and pelvic floor, which often add tension to the area
- The exercises compress and release your tummy, encouraging deep breathing into your tummy
- All of these factors work to improve digestion, sleep and down-regulation by compressing and releasing the nerves and tissues in your whole pelvic area – helping to switching you from alertness (fight or flight) into relaxation (rest and digest) mode
- These stretches have been adapted from the Pelvic Pain Foundation website (www.pelvicpain.com.au).
When to do these exercises
- Aim to build a regular habit of doing these stretches five nights a week.
- After four weeks of doing all the stretches, split them so you're doing five one one night, and five on the other night
- Note: make sure you're doing them all, not just your favourites.
Allow
- 10 mins to do all exercises once
- 20 mins to do them all twice
- 30 mins to do them all three times
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