5 Simple Stretches to Ease Pelvic Tension at Home

Why pelvic tension matters

If you’ve ever experienced pelvic tension, discomfort, or stiffness in your hips and lower back, you’re not alone. Daily stress, posture habits, pregnancy, childbirth, and hormonal changes can all take a toll on your pelvic floor muscles — often without you even realizing it.

The good news? You don’t need fancy equipment or a gym membership to start feeling relief. These five simple stretches are pelvic floor-friendly and can be done right at home to gently release tension, improve circulation, and support your overall pelvic health.

🌸 Why Is Pelvic Tension a Problem?

Your pelvic floor is a group of muscles that act like a supportive hammock for your bladder, uterus, rectum, and other pelvic organs. When these muscles become tight or restricted, it can lead to:

• Lower back pain

• Hip discomfort

• Pelvic pressure

• Pain with intercourse

• Difficulty emptying your bladder or bowels

Stretching regularly can help restore flexibility and function, reducing discomfort and promoting better movement patterns.

🧘‍♀️ 5 Pelvic Floor-Friendly Stretches

1️⃣ Child’s Pose

Child's Pose - A gentle stretch for the hips, lower back, and pelvic floor.

How to do it:

• Start on your hands and knees

• Bring your big toes together and widen your knees

• Sit your hips back toward your heels

• Stretch your arms forward and rest your forehead on the floor

• Hold for 5–10 deep breaths

2️⃣ Happy Baby Pose

Happy Baby: Opens the hips and gently stretches the pelvic floor muscles.

How to do it:

• Lie on your back

• Bend your knees toward your chest

• Grab the outsides of your feet (or ankles) with your hands

• Gently pull your knees toward the floor while keeping your lower back grounded

• Hold for 5–8 deep breaths

3️⃣ Deep Squat Hold

Deep Squat: A fantastic hip and pelvic opener (modify if you have prolapse or pelvic heaviness).

How to do it:

• Stand with your feet slightly wider than hip-width

• Turn your toes out slightly

• Lower into a deep squat, bringing your hips as close to the ground as possible

• Keep your heels on the floor if you can

• Bring your hands to prayer position at your chest and use your elbows to gently press your knees apart

• Hold for 5 breaths
  

Modification: Sit on a yoga block or low stool if needed.

4️⃣ Reclined Butterfly

Reclined Butterfly: Relaxes the inner thighs and pelvic floor muscles.

How to do it:

• Lie on your back

• Bring the soles of your feet together and let your knees fall apart

• Place pillows under your knees for support if needed

• Rest your hands on your belly

• Hold for 2–5 minutes, focusing on slow, deep belly breathing

5️⃣ Seated Forward Fold

Seated Forward Fold: Gently stretches the lower back, hamstrings, and pelvic floor.

How to do it:

• Sit with your legs extended in front of you

• Inhale and lengthen your spine

• Exhale as you slowly fold forward, reaching toward your feet

• Keep a slight bend in your knees if needed

• Hold for 5–8 deep breaths

📅 How Often Should You Stretch?

Aim to practice these stretches 3–4 times per week, or even daily if you can. Focus on moving slowly and breathing deeply. Pay attention to how your body feels — never forcing yourself into pain.

If you’re experiencing ongoing pelvic tension, heaviness, or discomfort, working with a pelvic floor physical therapist can help address the root cause and give you a personalized plan.

✨ Ready to Feel Better?

At Healing Space PT, we offer gentle, evidence-based pelvic physical therapy to support women through every stage of life — from early adulthood years to postpartum recovery or menopause and beyond.

➡️ Book a free phone consultation today and take the first step toward a stronger, more relaxed you. Schedule a Call