Pelvic Floor Release Stretches
A program designed to release tight pelvic floor muscles through a series of three stretches: Happy Baby, Cobra, and Hip Flexor Stretch. Recommended daily for best results. Join our community to track your progress and receive support!
Program Modules
Pelvic Floor Release Routine
Perform the following stretches daily to release your pelvic floor muscles. Set a reminder to do this at the same time each day!
Happy Baby Stretch
DailyLie on your back, bring your feet up, grab the outside of your feet, and gently pull them towards the floor for 30 seconds. Breathe deeply.
“This stretch does wonders for stretching the pelvic floor openings along with our hip joint and our groin muscles.”
Cobra Stretch
DailyLie face down, hands under shoulders, and slowly roll up as far as comfortable for 30 seconds. Breathe deeply. Option to modify on elbows.
“You should feel a really deep stretch in that lower abdomen right above the pubic bone.”
Hip Flexor Stretch
DailyKneel with one leg forward and gently lunge, pushing the hip into the mat for 30 seconds per side. Keep your torso upright and breathe deeply. May need a pillow under knee.
“Hip flexors all the way in front of that thigh and as you can imagine when we sit all day those get really really tight.”
What You'll Accomplish
- Release tight pelvic floor muscles
- Improve hip joint flexibility
- Stretch groin muscles
- Increase awareness of pelvic floor tension
- Promote relaxation through deep breathing
Full program access + updates