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) is a common but often overlooked issue affecting both men and women. It can lead to symptoms like urinary incontinence, pelvic pain, constipation, and even lower back discomfort.
Many people think strengthening their pelvic floor is the only solution, but in reality, tight, overactive pelvic muscles can be just as problematic as weak ones.
The good news? Stretching can be a game-changer for releasing tension in the pelvic floor, improving mobility, and reducing pain. And just as important as stretching is posture—how you sit and stand directly impacts the health of your pelvic muscles.
Let’s dive into why stretching helps, which stretches to focus on, and how posture plays a crucial role in pelvic health.
Why Stretching Helps Pelvic Floor Dysfunction
Your pelvic floor muscles are like a hammock, supporting your bladder, intestines, and reproductive organs.
When these muscles are too tight, they can’t function properly, leading to symptoms like:
✔ Pain or pressure in the pelvic region
✔ Difficulty fully emptying the bladder or bowels
✔ Pain during sex
✔ Chronic lower back, hip, or tailbone pain
The Best Stretches for Pelvic Floor Dysfunction
Try these gentle stretches to relieve tightness and encourage relaxation in your pelvic floor. Hold each stretch for at least 30 seconds, breathing deeply to enhance relaxation.
1. Child’s Pose (Balasana)
This restorative pose gently stretches the lower back, 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)
Squatting is a natural way to open the pelvic outlet and stretch 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)
This pose gently stretches the pelvic floor and lower back.
✔ 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)
This classic stretch opens up the hips and inner thighs, indirectly relaxing the pelvic floor.
✔ 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
This stretch targets the hip rotators, which can contribute to 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
This movement mobilizes the spine while gently massaging 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
While stretching is essential, posture plays an equally important role in pelvic health. Poor posture—like slouching, excessive anterior pelvic tilt, or constantly tucking the tailbone—can contribute to pelvic floor dysfunction by creating imbalances and unnecessary pressure on these muscles.
How to Maintain Good Pelvic Posture
✅ Sit on your sit bones, not your tailbone – Many people habitually tuck their pelvis under when sitting, which shortens and tightens the pelvic floor muscles. Instead, sit upright with your weight evenly distributed on your sit bones (the bony parts of your butt).
✅ Keep a neutral spine – Whether sitting or standing, avoid excessive arching or rounding of the lower back. A neutral pelvis aligns the spine and pelvic muscles in a way that promotes balance and function.
✅ Support your back – Use a properly designed chair (like the Anthros chair) to encourage optimal pelvic alignment. Sitting for long periods in a chair without good pelvis support can strain the pelvic floor.
✅ Breathe deeply – Diaphragmatic breathing naturally engages the pelvic floor. Slouching restricts this breath pattern, so maintaining an upright posture allows for proper expansion and relaxation of these muscles.
Final Thoughts: Balance is Key
Pelvic floor dysfunction isn’t just about weakness—it’s often about tightness and imbalance. Incorporating stretching, deep breathing, and mindful posture habits can help restore a natural, pain-free pelvic floor function
If you’re dealing with persistent pelvic pain, incontinence, or discomfort, consider working with a pelvic floor physical therapist for a personalized approach. In the meantime, start incorporating these stretches into your daily routine and be mindful of how you sit, stand, and move—your pelvic health depends on it!
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.
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