7 Pelvic Floor Relaxation Exercises
The Pelvic Floor plays a HUGE role in daily function as a member of our core team. In addition to stabilization, the pelvic floor also supports our pelvic organs, plays a role in sexual function, sphincteric function, and serves as a sump pump.
During pregnancy there is often lot of conversation around having a STRONG pelvic floor to:
Support the pelvic organs and added weight of baby from above
Help provide stability to the spine as the base of our core canister
But, a tight pelvic floor doesn’t mean STRONG. In fact, a tight pelvic floor is often not what we want. Why?
Pelvic Floor Tightness
A tight or tense pelvic floor (especially uneven tenseness) can affect all of the above functions of the pelvic floor, as well as those listed below.
Impacts how we stabilize and access our core
Pregnancy: Impact how baby can navigate through the pelvis during childbirth. The pelvic floor needs to be able to let go and lengthen for baby to more easily descend during birth. This can lead to labor stalls or a longer labor..
Postpartum: A piece when addressing pelvic floor symptoms, low back pain, SI Joint pain, tailbone pain, and discomfort at the pelvis overall. The pelvic floor attaches to the pelvis, so this tension can create a “pull” or shift.
Pelvic Floor release work has become a huge part of postpartum programming and breath work.
Why focus on releasing the Posterior Pelvic Floor specifically?
When you think of pelvic floor relaxation exercises, what typically comes to mind?
Deep, wide squats and butterfly pose are often go-to recommendations, but these movements place a big emphasis on external rotation (knees out), which tends to focus more on the anterior (front) of the pelvic floor. Many of us already have an overly stretched pelvic floor due to pelvis shifts during pregnancy. Think waddle waddle with everything more externally rotated. This external rotation in pregnancy isn’t a bad thing. It helps manage increased pressure from above (hi baby!), and allows for baby to descend through the pelvis. But, it also tends to shorten the muscles on the backside.
Check out the video below where I show how pelvis position impacts the pelvic floor.
Instead we can focus on releasing the Posterior (back) of the pelvic floor, which tends to be more restricted. Keep in mind there is no one movement that will release tension in the entire pelvic floor, but different pelvis positions can release different portions of the pelvic floor. This is why we want variety!
My favorite way to target the posterior pelvic floor specifically is via internal rotation and hip shifts, which you’ll see in the exercises below. If we can find internal rotation of the hip, the posterior pelvic floor stretches. I love to include hip shifting and internal rotation-focused exercises in my postpartum workout programs and 1:1 client sessions, along with thoracic and hip mobility.
Below are some of my favorites. They can be done during pregnancy and postpartum! If you tend to be a booty clencher or can’t seem to find your glutes after baby, these are a great place to start to learn to let go and open up the backside.
7 Pelvic Floor Relaxation Exercises
Supine Rockback
Tips for set up:
Start in the supine position, and elevate the hips on a pillow, pilates ball, or yoga block. This anti-gravity position in itself can release tension in the pelvic floor too!
Breathe your lower ribs down to the floor and breathe into your bottom. Envision your shoulder blades spreading wide into the floor versus curling yourself into a ball.
Inhale to feel the BACK expand into the floor; you may also feel the back half of the pelvic floor stretch.
For added comfort you can place the feet against a wall.
2. Bear Hip Shift
Tips for Set up:
Place one knee on a yoga block. If you feel any pinching in the front of the hip, I recommend dropping to a lower surface like a textbook or foam pad. This position will already shift the hips into asymmetry.
Shift your weight to the elevated knee. Push the chest and belly and away from the ground and think about pushing the knee into the block. Stay OVER that side.
As we shift we open up the backside of the pelvis to allow for more relative internal rotation. Shift into the pocket on the back of your hip and let the other knee hang down.
Breathe into the back of your pelvis - do both sides. Option to drop down on your forearms for a little more space. Watch for flaring through your rib cage.
3. 90/90 with Side body opener
A great asymmetrical pelvic floor release AND side body opener. One leg is in external rotation and the other in internal rotation. Our pelvis position is directly impact by thoracic position. How our rib cage and spine move can influence how we can release the our pelvic floor. So, I love incorporating some thoracic movement as well.
4. Quadruped Pelvic Tilts with hamstrings (feet dragging up the wall)
This movement is great for learning to move your pelvis into anterior and posterior tilt without letting your ribcage move too. Dragging up on the wall to sense hamstrings can also help drive some awareness on how the hamstrings impact pelvis position.
Set up in all fours position. Option to place feet against the wall.
Push through the whole hand. The goal is to keep minimal movement through the rib cage as we allow the pelvis to shift forward and back.
As your pelvis tilts forward, think about the space between the sit bones widening.
Note about the breath:
Play with inhales/exhales in each position. What do you feel? Depending on pelvis position you may connect more with the front or back of your pelvic floor.
5. Bear Rockback: A new favorite!
Start in the all fours position with a few breaths, and then rock back, dropping to your forearms.
Inhale down into the pelvic floor, exhale feel a gentle lift. As you inhale down, sense the backside open up and the sit bones spread wide as you rock back.
Watch for tucking the glutes under and keep a neutral spinal position.
You can also try an elevated variation.
6. 90/90 breathing with a towel roll
This is one of my personal favorites for a passive way to find release on the backside and build awareness. A great Introduction for someone and a great way to decompress at the end of the day, while also releasing the back of the booty.
Set up in a 90/90 position with feet on the wall, adding a gentle “drag” on the heels to sense your hamstrings. I recommend utilizing some neck support here as well.
Place a rolled up towel on the back of your pelvis just above the sacrum area. The towel should allow your pelvis to fall into a slight anterior tilt. Watch for flaring through your rib cage. Note: If you’re already in a big anterior tilt, you may not need the towel.
In this position inhale down into the pelvic floor and a gentle lift on exhalation. Feel the space between the sit bones melt and lengthen.
Where do you feel the pressure? As you inhale, sense and feel the air/pressure flow more posteriorly.
7. Staggered Stance Deadlift with Internal Rotation Bias / Standing Hip Shift
We can take this upright to strength training too!
Shift your weight back into your hip while keeping weight through the mid-foot of the working leg.
Slightly rotate your trunk towards the front leg as you hinge down. Imagine the belt buckle rotating towards the working leg.
You should feel an opening in the back of the hip/glute of the working leg.
Check out my butt blooming video which shows this in action too!
Want to learn more about the posterior pelvic floor and how to integrate pelvic floor work within your strength training routine? I’d love to chat!
Feel good mama,
Erica