Stretches for pelvic floor dysfunction

Adding a cushion to your office or gaming chair might cause more problems than it solves. As a therapist and posture specialist, I understand the appeal of adding a cushion to your office or gaming chair. After all, who doesn’t want a little extra comfort when they’re spending hours sitting at a desk or gaming? But while it may feel good in the short term, adding a cushion can often do more harm than good.

ANTHROS BLOG

June 4th, 2025

Stretches for Pelvic
Floor Dysfunction:

Release, Restore, and Rebalance

Pelvic floor dysfunction (PFD) affects both men and women and is often overlooked as a source of pain, incontinence, or discomfort. Whether you’re dealing with tight pelvic muscles, constipation, or lower back pain, stretching can be a powerful and natural part of your recovery.

While strengthening exercises often get the spotlight, overactive or tight pelvic floor muscles (hypertonicity) can be just as disruptive—and that’s where stretching and posture correction come in.

To learn more about pelvic floor dysfunction, its causes, and ICD-10 coding, visit our Pelvic Floor Dysfunction Resource Page.

Why Stretching Helps Pelvic Floor Dysfunction

Your pelvic floor muscles act like a supportive hammock for your bladder, intestines, and reproductive organs. But when they’re constantly tense or restricted, it disrupts normal function and leads to symptoms like:

✔ Pelvic pain or pressure

✔ Difficulty fully emptying the bladder or bowels

✔ Painful intercourse

✔ Chronic lower back, hip pain, or tailbone pain

Stretching helps by:

Releasing muscle tension that may be causing pain and dysfunction
Increasing blood flow to promote healing and relaxation
Encouraging a full range of motion in the pelvis, hips, and lower back
Improving awareness and control of pelvic muscle relaxation

Top Stretches for Pelvic Floor Dysfunction Relief

Incorporate these gentle stretches into your daily routine to promote relaxation and mobility. Hold each stretch for at least 30 seconds and focus on diaphragmatic breathing while you move.

1. Child’s Pose (Balasana)

Gently lengthens the spine and releases tension in the hips and pelvic floor.

✔ Kneel on the floor with your big toes touching and knees spread apart.

✔ Sit back onto your heels and extend your arms forward, resting your forehead on the ground.

✔ Take slow, deep belly breaths to relax the pelvic muscles.

2. Deep Squat Stretch (Malasana)

Naturally opens the pelvic outlet and relaxes the perineum.

✔ Stand with feet slightly wider than hip-width apart.

✔ Lower into a deep squat, keeping heels on the floor (use a yoga block for support if needed).

✔ Place your elbows inside your knees, pressing your palms together.

✔ Relax your pelvic floor as you breathe deeply.

3. Happy Baby Pose (Ananda Balasana)

Gently stretches the hips and relaxes pelvic tension.

✔ Lie on your back and bring your knees toward your chest.

✔ Grab the outside edges of your feet (or behind the knees if that’s more comfortable).

✔ Gently rock side to side, feeling a release in your pelvic region.

4. Butterfly Stretch (Baddha Konasana)

Opens inner thighs and encourages pelvic release.

✔ Sit with your feet together and knees dropping open like butterfly wings.

✔ Hold your feet with your hands and gently press your knees toward the floor.

✔ Keep your back straight and breathe deeply.

5. Supine Figure-Four Stretch

Targets hip rotators, a common source of pelvic floor tightness.

✔ Lie on your back and cross your right ankle over your left knee.

✔ Grab behind your left thigh and gently pull it toward your chest.

✔ Feel the stretch in your right hip and outer glute. Switch sides.

6. Cat-Cow Stretch

Mobilizes the spine and lightly massages the pelvic floor.

✔ Start on all fours with your hands under shoulders and knees under hips.

✔ Inhale, arch your back, lift your chest, and tilt your pelvis forward (Cow Pose).

✔ Exhale, round your back, tuck your pelvis under, and bring your chin to your chest (Cat Pose).

✔ Flow between these two positions slowly, syncing with your breath.

The Posture-Pelvic Floor Connection

Stretching is crucial, but posture habits are just as important for long-term pelvic health. Poor sitting posture—like slouching, excessive arching, or tucking your pelvis—can create ongoing tension in the pelvic floor.

Tips to Support Pelvic Alignment:

✅ Sit on your sit bones – Avoid tucking your pelvis under, which shortens pelvic muscles. Sit upright with your weight on your sit bones.

✅ Maintain a neutral spine – Don’t over-arch or overly round your back. Neutral alignment helps your muscles stay balanced and relaxed.

✅ Use a supportive chair – Choose a chair like the Anthros chair, which encourages pelvic alignment and spinal support. Poor seating can worsen pelvic floor dysfunction over time.

✅ Practice deep breathing – Diaphragmatic breathing helps release pelvic floor tension. Upright posture supports natural breathing patterns.

Start Restoring Pelvic Balance Today

Pelvic floor dysfunction is often about imbalance—not just weakness. With daily stretching, mindful posture, and proper seating support, you can reduce discomfort and restore function.

Need more guidance? Consult a pelvic floor physical therapist to create a customized recovery plan.

Disclaimer: This blog is for informational purposes only and should not be used as a substitute for professional medical advice. Always consult with a healthcare provider for any concerns or symptoms you may be experiencing.