Optimal Stretches for Pelvic Health

Instructions

1. Begin on hands and knees.
2. Exhale as you gently round your back into Cat pose.
3. Inhale as you gently arch your back into Cow pose.
4. Repeat 10-15x.

Instructions

1. Lie on your back.
2. Bring your feet towards the ceiling, keeping them wider than hip width apart.
3. Breathe deeply into the sides of the rib cage and the belly.

Instructions

1. Come to your hands and knees.
2. Spread your knees, keeping the tops of your feet on the floor with the big toes touching.
3. Bring your belly to rest between your thighs and root your forehead to the floor.
4. Visualize a relaxation, dropping or “letting go” in the pelvic floor.
5. Eventually reconnect with the steady inhales and exhales of your breath.

Instructions

1. Prop one foot up onto a stool or chair with the knee straight.
2. Hinge forward at the hips to lean over the stretching leg and keep the spine straight.
3. Hold for 30 seconds.
4. Repeat 3x, alternating legs.

Instructions

1. Pull your shin toward your chest and push the thigh gently, toward the midline of your body.
2. Do not lift your hips or pelvis from the ground.
3. You should feel this stretch in the buttocks or on the outside of the hip.
4. Hold for 20-30 seconds.
5. Repeat 3x, alternating legs.

Instructions

1. In standing, bring your left knee up on a table keeping your back leg straight.
2. Lean forward until you feel a stretch in the glute area.
3. Hold for 30 seconds.
4. Repeat 2x, alternating legs.

Instructions

1. Squat with your feet hip width apart.
2. Drop your hips downwards as low as possible.
3. Breathe deeply and slowly into the sides of the rib cage, allowing the pelvic muscles to let go.

Instructions

1. Lie on your back with knees bent and both hands on the upper part of your stomach.
2. Breathe in slowly through your nose and breathe out slowly through your mouth.
3. When breathing in, the hands on your stomach will rise and when breathing out, your hands will go down.