Easy Stretches to Relax the Pelvis

If you’re living with pelvic pain, endometriosis, or pelvic floor tension, you may have noticed that your pelvic muscles feel tight, tense, or overactive. This tension can contribute to persistent pelvic aching, sharp pains, low back discomfort, and even painful sex or bowel movements.

The good news? Gentle stretching can help.

Why Pelvic Stretches Matter

Many women with chronic pelvic pain develop tension and upregulation of their pelvic floor muscles. This creates a cycle where pain leads to muscle tension, which in turn worsens pain. Breaking this cycle often requires a multi-faceted approach—and gentle, regular stretching can be an important part of your self-care toolkit.

Pelvic stretches work by:

• Loosening the muscles inside and around the pelvis
• Promoting relaxation and down-regulation of overactive pelvic floor muscles
• Improving blood flow and reducing muscle cramping
• Supporting better movement patterns and posture
• Helping you reconnect with your body in a gentle, non-threatening way

A Helpful Resource from the Pelvic Pain Foundation

The Pelvic Pain Foundation of Australia has created an excellent guide called “Easy Stretches to Relax the Pelvis” that we’d like to share with you.

This free PDF resource includes:

• Illustrated stretches targeting the glutes, pelvic floor, obturator muscles, hip flexors, spine, and pelvis
• Clear instructions on how to perform each stretch safely
• Breathing guidance to enhance relaxation (5-8 deep, slow breaths per stretch)
• Modifications using supports, cushions, or walls if needed
• Gentle reminders that you should feel a comfortable stretch, not increased pain

The stretches include familiar poses like Child’s Pose, Cat-Cow, Happy Baby, and Figure Four, as well as targeted movements like the Deep Squat and Windscreen Wiper specifically designed to release pelvic tension.

Download the free guide here →

Important Reminders

While these stretches can be incredibly helpful, please keep in mind:

• Start gently – You should feel a comfortable stretch, never increased pain
• Listen to your body – If a stretch doesn’t feel right, skip it or modify it
• Be consistent – Regular, gentle practice is more beneficial than occasional intense stretching
• Seek professional guidance – These stretches work best as part of a comprehensive treatment plan

How We Can Help

At Elara Women’s Health, our pelvic floor physiotherapists can assess your individual needs and create a personalised treatment plan that may include:

• Guidance on which stretches are most appropriate for your condition
• Hands-on treatment to release pelvic floor tension
• Education on pelvic floor down-regulation techniques
• Coordination with your medical team for comprehensive care

If you’re experiencing pelvic pain, pelvic floor tension, or any of the symptoms mentioned above, we’re here to support you.

Ready to take the next step? Book a pelvic floor physiotherapy appointment to receive personalised, trauma-informed care.