Gentle Stretches for Pelvic Pain Relief

Why Stretching Matters

Gentle stretching can improve flexibility, reduce muscle tension, and promote relaxation in the pelvic region. Always move slowly and never push into pain.

Safe Stretching Guidelines

• Warm up first with 5 minutes of light movement
• Hold stretches for 20-30 seconds
• Breathe deeply throughout
• Never force a stretch
• Stop if you experience sharp pain

Essential Stretches

Child's Pose: Gently stretches the pelvic region and lower back. Hold for 30-60 seconds.

Happy Baby Pose: Opens the hip flexors and pelvic floor. Hold for 1-2 minutes.

Pigeon Pose: Deep hip opener that addresses pelvic tension. Hold for 1-2 minutes per side.

Creating Your Routine

Start with 10-15 minutes of stretching 3-4 times per week. Gradually increase duration as comfort improves.