Five Easy Stretches to Reduce Pelvic Floor Tightness

Just like other muscles in the body, your pelvic floor muscles can experience tightness. When these
muscles become too tight or overactive, they can't work as effectively. As a result, this can contribute to
conditions such as pain with sitting, tailbone pain, pain during or after sex, constipation, and leakage of
urine (incontinence).

​There are many ways to reduce tightness in the pelvic floor, and stretching is one useful tool that can
help. Below is a list of five easy stretches to try for pelvic health and flexibility:

1. Knee to Chest
While lying on your back, place your hands either under or over your knee. While keeping your other leg straight, pull the bent knee toward your chest. ​

2. Happy Baby
Grab the outsides of your feet while lying on your back. Allow your knees to fall out wide. You can also hold your ankles or the outsides of your knees as needed for comfort.

3. Child's Pose
Start on your hands and knees. Gently rock backward, allowing your knees to bend as you sit toward your heels. Allow your arms to stretch out in front of you.​

4. Reclined Butterfly
Start in a comfortable position on your back. Gently bend both knees while keeping your hips turned outward. Slowly bring the bottoms of your feet together and allow your knees to rest out wide. You can also place pillows for extra comfort and support as needed.​

5. Figure 4
While on your back, bend both knees with your feet on the floor. Cross one leg over the other. Place your hands under the supporting knee and pull it toward your chest. If this is uncomfortable, try placing a towel under your knee to pull.​

​As you stretch, focus on breathing deeply, allowing your abdomen to expand as you breathe in. As you hold each stretch and continue breathing deeply, try to feel the muscles near your sit bones and groin soften and stretch in each position. These stretches can also be helpful for movement of the hips and low back.

It is important to remember that not all stretches may be helpful for everyone. A pelvic health physical therapist can assess your pelvic floor as well as other joints and muscles to determine if and why your muscles may be tight. Your PT can then come up with an individualized treatment plan with exercises and interventions tailored to fit your needs.

Contact HPT today for a free Pelvic Health consultation!