…Yes, you heard right, I said relax your pelvic floor!
Pelvic Floor Muscle (PFM) strengthening exercises, sometimes called Kegels, are something you’ve probably heard of. The importance of having a strong pelvic floor is pretty widely recognised these days.
What most people don’t realise is that a tight, or over-activated pelvic floor can also cause significant problems.
(In fact, even if you are working on strengthening your PFM, you also need to be able to relax the muscles fully at times, so you can try these too!)
Child’s Pose:
Begin on your hands and knees on a mat on the floor. Spread your knees apart while keeping your feet closer together.
Lower your hips back toward your heels and stretch your arms forward on the floor in front of you, bringing your chest toward the ground.
Relax into this position, allowing your back, hips, and thighs to gently stretch. Continue relaxing into this pose for around 1 minute. (You can do more or less depending on your comfort level.)
Diaphragmatic Breathing:
Find a comfortable seated or lying position, on your side or your back. Rest one hand on your chest and the other on your belly, just below your ribs.
Breathe in deeply through your nose for a count of three, letting your belly expand. Then exhale slowly to a count of four, feeling your belly fall.
If the hand on your belly moves more than the hand on your chest, you’re breathing correctly from your diaphragm. This style of breathing relaxes your entire nervous system, including your pelvic floor.
Practice this for 5-10 minutes daily.
Happy Baby Pose:
Lie on your back and bring your knees up toward your chest, holding your legs at the feet or knees. Open your knees wider than your torso, keeping your ankles above your knees.
Relax into the pose, breathing deeply and either holding still or gently rocking side to side for a soothing release. Hold for 30 seconds, or longer if comfortable.
Adductor Stretch:
Lie on your back with your feet together and knees falling outward, forming a diamond shape with your legs.
Relax in this position, feeling a gentle stretch along your inner thighs. If the stretch is too strong for you to relax, you can place pillows under your knees for support so that the stretch is gentle.
Hold for 30 seconds, and then take a break and repeat.
Piriformis Stretch:
Lie on your back with your knees bent and feet flat on the floor.
Place your left ankle over your right knee, creating a figure-four shape. You may feel a stretch in your outer left buttock or hip.
To make the stretch stronger, hold the back of your right thigh and gently pull it toward your chest until you feel a mild to moderate stretch,
Hold for 30 seconds, then repeat on the other side.
(Published May 21, 2025)
Written by: Martina Duel (Senior Physiotherapist)
