Simple Pelvic Floor Relaxation Poses

Here are three quick poses to try focused on lengthening the pelvic floor and breathing. You can use them all or pick the one that feels most effective. They can be done if feeling symptomatic or as part of a workout warmup or cooldown. These are effective because they get more of the spine and breathing pathways involved compared to other options that just focus on the hip or pelvis.

1. Fish

2. Cat

3. Cobra

Once you get comfortable with the movements, you can take pelvic floor relaxation to the next level with breathing. The video below walks you through a quick self assessment to see how well you're able to get air into your pelvis. Once you get the hang of the 360 degree breathing pattern, you can use it throughout the day if feeling stressed, tension or discomfort in the pelvis, hips or back. You can also use it during these poses and other mobility exercises or stretches.