Uploaded June 2024 | Updated September 2026, 1 day ago
Pelvic stretches for releasing pelvic floor tightness (overactive or hypertonic pelvic floor) and easing pelvic discomfort for women and men at home. Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au guides these pelvic stretches and deep breathing exercises for stretching and relaxing the pelvic floor muscles and muscles surrounding the pelvis that commonly become tight and short in people with chronic pelvic pain conditions including vaginismus and chronic prostatitis. Deep breathing exercises (belly or diaphragmatic breathing) enhance the effectiveness of these pelvic floor stretches for easing pelvic pain.
Please ensure all pelvic stretches feel comfortable and discontinue any exercises associated with increased discomfort.
1. Modified Child’s Pose
Stretches pelvic floor muscles, lower back and buttocks (gluteal muscles)
Start kneeling
Bottom back towards heels
Lean forward, head down
Slow deep diaphragmatic breaths (belly breathing)
2. Lower Deep Abdominal Stretch
Lying prone, fists support forehead
Breathe deeply, expanding your belly and softening the pelvic floor
Progress supporting upper body though forearm
Continue relaxed deep breathing exercises
3. Pelvic Floor and Adductor Muscle (Groin) Stretch
Start kneeling move knees slightly apart
Lean forward to stretch the inner thighs and pelvic floor
Lower head forwards to progress
Deep belly breathing
4. Hip Flexor Stretches
Kneeling move right foot forward kneeling lunge position
Stretch your left hip flexors by lunging forward
Trunk remains upright
5. Deep Buttock Muscle Stretch (Piriformis)
Lying down supine
Bring one knee to your chest
Then guide this knee towards the opposite shoulder.
6. Butterfly Stretch (Pelvic Floor Muscles and Groin Muscles)
Lying supine
Slide one heel towards buttocks
Lower bent knee outwards
Use cushion support if required
Keep hips facing upwards
Progress lowering both knees outwards
Soles of feet together
7. Modified Happy Baby Pose - Pelvic Floor Muscle Stretches
Raise one leg, thigh towards chest
Breathe into belly and soften pelvic floor muscles
Progress raising both legs to chest
Tips for Effective Pelvic Floor Stretches
Warm up prior to pelvic floor stretches
Maintain stretches for 30 seconds or more
Deep breathing exercises promote pelvic floor muscle relaxation
#pelvicfloorstretches #pelvicpain #vaginismus
References
Images adapted from FitzGerald, M. P., & Kotarinos, R. (2003). Rehabilitation of the short pelvic floor. II: Treatment of the patient with the short pelvic floor. International urogynecology journal and pelvic floor dysfunction, 14(4), 269–275. doi.org/10.1007/s00192-003-1050-7
FitzGerald, M. P., Payne, C. K., Lukacz, E. S., Yang, C. C., Peters, K. M., Chai, T. C., Nickel, J. C., Hanno, P. M., Kreder, K. J., Burks, D. A., Mayer, R., Kotarinos, R., Fortman, C., Allen, T. M., Fraser, L., Mason-Cover, M., Furey, C., Odabachian, L., Sanfield, A., Chu, J., … Interstitial Cystitis Collaborative Research Network (2012). Randomized multicenter clinical trial of myofascial physical therapy in women with interstitial cystitis/painful bladder syndrome and pelvic floor tenderness. The Journal of urology, 187(6), 2113–2118. doi.org/10.1016/j.juro.2012.01.123
Torosis, M., Carey, E., Christensen, K., Kaufman, M. R., Kenton, K., Kotarinos, R., Lai, H. H., Lee, U., Lowder, J. L., Meister, M., Spitznagle, T., Wright, K., & Ackerman, A. L. (2024). A Treatment Algorithm for High-Tone Pelvic Floor Dysfunction. Obstetrics and gynecology, 143(4), 595–602. doi.org/10.1097/AOG.0000000000005536
Shoskes, D. A., Berger, R., Elmi, A., Landis, J. R., Propert, K. J., Zeitlin, S., & Chronic Prostatitis Collaborative Research Network Study Group (2008). Muscle tenderness in men with chronic prostatitis/chronic pelvic pain syndrome: the chronic prostatitis cohort study. The Journal of urology, 179(2), 556–560. doi.org/10.1016/j.juro.2007.09.088
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition.
Pelvic stretches for releasing pelvic floor tightness (overactive or hypertonic pelvic floor) and easing pelvic discomfort for women and men at home. Pelvic Floor Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au guides these pelvic stretches and deep breathing exercises for stretching and relaxing the pelvic floor muscles and muscles surrounding the pelvis that commonly become tight and short in people with chronic pelvic pain conditions including vaginismus and chronic prostatitis. Deep breathing exercises (belly or diaphragmatic breathing) enhance the effectiveness of these pelvic floor stretches for easing pelvic pain.
Please ensure all pelvic stretches feel comfortable and discontinue any exercises associated with increased discomfort.
1. Modified Child’s Pose
Stretches pelvic floor muscles, lower back and buttocks (gluteal muscles)
Start kneeling
Bottom back towards heels
Lean forward, head down
Slow deep diaphragmatic breaths (belly breathing)
2. Lower Deep Abdominal Stretch
Lying prone, fists support forehead
Breathe deeply, expanding your belly and softening the pelvic floor
Progress supporting upper body though forearm
Continue relaxed deep breathing exercises
3. Pelvic Floor and Adductor Muscle (Groin) Stretch
Start kneeling move knees slightly apart
Lean forward to stretch the inner thighs and pelvic floor
Lower head forwards to progress
Deep belly breathing
4. Hip Flexor Stretches
Kneeling move right foot forward kneeling lunge position
Stretch your left hip flexors by lunging forward
Trunk remains upright
5. Deep Buttock Muscle Stretch (Piriformis)
Lying down supine
Bring one knee to your chest
Then guide this knee towards the opposite shoulder.
6. Butterfly Stretch (Pelvic Floor Muscles and Groin Muscles)
Lying supine
Slide one heel towards buttocks
Lower bent knee outwards
Use cushion support if required
Keep hips facing upwards
Progress lowering both knees outwards
Soles of feet together
7. Modified Happy Baby Pose - Pelvic Floor Muscle Stretches
Raise one leg, thigh towards chest
Breathe into belly and soften pelvic floor muscles
Progress raising both legs to chest
Tips for Effective Pelvic Floor Stretches
Warm up prior to pelvic floor stretches
Maintain stretches for 30 seconds or more
Deep breathing exercises promote pelvic floor muscle relaxation
#pelvicfloorstretches #pelvicpain #vaginismus
References
Images adapted from FitzGerald, M. P., & Kotarinos, R. (2003). Rehabilitation of the short pelvic floor. II: Treatment of the patient with the short pelvic floor. International urogynecology journal and pelvic floor dysfunction, 14(4), 269–275. doi.org/10.1007/s00192-003-1050-7
FitzGerald, M. P., Payne, C. K., Lukacz, E. S., Yang, C. C., Peters, K. M., Chai, T. C., Nickel, J. C., Hanno, P. M., Kreder, K. J., Burks, D. A., Mayer, R., Kotarinos, R., Fortman, C., Allen, T. M., Fraser, L., Mason-Cover, M., Furey, C., Odabachian, L., Sanfield, A., Chu, J., … Interstitial Cystitis Collaborative Research Network (2012). Randomized multicenter clinical trial of myofascial physical therapy in women with interstitial cystitis/painful bladder syndrome and pelvic floor tenderness. The Journal of urology, 187(6), 2113–2118. doi.org/10.1016/j.juro.2012.01.123
Torosis, M., Carey, E., Christensen, K., Kaufman, M. R., Kenton, K., Kotarinos, R., Lai, H. H., Lee, U., Lowder, J. L., Meister, M., Spitznagle, T., Wright, K., & Ackerman, A. L. (2024). A Treatment Algorithm for High-Tone Pelvic Floor Dysfunction. Obstetrics and gynecology, 143(4), 595–602. doi.org/10.1097/AOG.0000000000005536
Shoskes, D. A., Berger, R., Elmi, A., Landis, J. R., Propert, K. J., Zeitlin, S., & Chronic Prostatitis Collaborative Research Network Study Group (2008). Muscle tenderness in men with chronic prostatitis/chronic pelvic pain syndrome: the chronic prostatitis cohort study. The Journal of urology, 179(2), 556–560. doi.org/10.1016/j.juro.2007.09.088
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition.
