Pelvic Floor 4

A series of stretches and isometric exercises designed to increase flexibility in the pelvic floor, hips, and core.

Exercise Overview

Exercise Instructions

Hip Circles demonstration

1. Hip Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Gently rotate your hips in a circular motion.
  • Repeat the movement and switch sides at the halfway point.

Tips

  • Engage your core to support your lower back.
  • Keep your knees soft and avoid locking them.

Modifications

  • Perform smaller circles if the full range of motion is uncomfortable.

Benefits

  • Hips, Core, Lower Back
Upward Salute demonstration

2. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Toe Touch demonstration

3. Toe Touch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.

Modifications

  • If you can't reach the floor, place your hands on your shins or thighs.

Benefits

  • Calves, Hamstrings, Lower Back, Glutes
Reverse Shoulder demonstration

4. Reverse Shoulder

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Clasp your hands behind your back with your thumbs pointing towards the floor.
  • Straighten your arms and gently lift your hands away from your back.
  • Pull your shoulders back and down, lift your chest, and slightly tuck your chin.

Tips

  • Keep your core engaged to support your lower back.
  • Avoid arching your back excessively.

Modifications

  • For less intensity, don't lift your hands as high behind your back.

Benefits

  • Shoulders, Chest, Biceps
Wide Leg Bend demonstration

5. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Side Lunge demonstration

6. Side Lunge

Instructions

  • Start from a standing position with your feet wide apart.
  • Shift your weight to one side, bending your knee and keeping your other leg straight.
  • Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
  • Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

  • Lift your chest and keep your back straight.

Modifications

  • If the stretch is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Calves, Hips, Hamstrings
Lunge demonstration

7. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Reverse Lunge demonstration

8. Reverse Lunge

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Extend one leg straight out in front of you, pressing your heel into the floor.
  • Hinge at your hips to lower your upper body toward the floor.
  • Place your hands on the floor in front of you for balance.

Tips

  • Keep your chest lifted and your back straight.

Modifications

  • Place a folded blanket under your knee for additional support.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes
Squat Stretch demonstration

9. Squat Stretch

Instructions

  • Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
  • Lower your hips down into a squat position, keeping your heels on the ground.
  • Place your elbows on the inside of your knees and press your palms together.

Tips

  • Keep your chest lifted and your back straight.
  • Gently push your knees outward with your elbows.

Modifications

  • If your heels lift, place a folded towel under them for support.
  • Hold onto a chair or wall for balance if needed.

Benefits

  • Knees, Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes
Cat Cow demonstration

10. Cat Cow

Instructions

  • Start on your hands and knees in the tabletop position.
  • Align your wrists under your shoulders and your knees under your hips.
  • Inhale, dropping your belly towards the floor and arching your back, and lifting your chin and chest to look up toward the ceiling.
  • Exhale, drawing your belly up toward your spine and rounding your back, and tucking your chin to your chest.

Tips

  • Move slowly between the poses, coordinating each movement with your breath.

Modifications

  • If you have neck issues, keep your head in a neutral position rather than lifting and tucking your chin.

Benefits

  • Spine, Neck, Upper Back, Lower Back, Abdomen
Upward Dog demonstration

11. Upward Dog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
  • Lift your chest, relax your shoulders, and look slightly upward.

Tips

  • Only the tops of your feet and your palms should be touching the floor.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, keep your thighs on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Child's Pose demonstration

12. Child's Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Widen your knees and bring your big toes together so they're touching.
  • Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
  • Relax your hips and rest your forehead on the floor.

Tips

  • Walk your fingertips forward to increase the stretch.
  • Allow your chest to sink towards the floor.

Modifications

  • For less intensity, don't spread your knees as wide.
  • If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

  • Feet, Shins, Shoulders, Hips, Lower Back, Ankles
Downward Dog demonstration

13. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Upward Frog demonstration

14. Upward Frog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Slide one knee out to the side and bring your knee up to your hip.
  • Press your palms into the floor, straightening your arms to lift your upper body off the ground.
  • Lift your chest towards the ceiling, relax your shoulders, and look slightly upward.

Tips

  • Keep your arms straight or keep a slight bend in your elbows.

Modifications

  • For less intensity, keep your forearms on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Bird Dog demonstration

15. Bird Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Engage your core to simultaneously extend one arm forward and your opposite leg back.
  • Keep your body in a straight line parallel to the floor and hold the position.

Tips

  • Avoid arching your back or rotating your hips.

Modifications

  • For less intensity, lift only your arm or leg individually.

Benefits

  • Shoulders, Lower Back, Glutes
Frog Pose demonstration

16. Frog Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Lower your forearms to the ground and widen your knees out to sides, keeping your hips in line with your knees and your toes pointed outward.
  • Gently press your hips back towards your heels.

Tips

  • Keep your chest lifted and your gaze forward.

Modifications

  • Bring your knees closer together to reduce the intensity.

Benefits

  • Groin, Hips, Lower Back
Lizard Pose demonstration

17. Lizard Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
  • Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

  • Keep your chest lifted and your back straight.
  • Relax your hips and allow them to sink towards the floor.
  • For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

  • Groin, Hips, Hamstrings, Quadriceps, Glutes
Elbow Plank demonstration

18. Elbow Plank

Instructions

  • Start on your hands and knees in a tabletop position.
  • Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
  • Engage your core to keep your body in a straight line from your head to your heels.
  • Distribute your weight evenly between your forearms and feet and hold the position.

Tips

  • Align your elbows directly under your shoulders.
  • Avoid arching your lower back or lifting your hips too high.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Pigeon demonstration

19. Pigeon

Instructions

  • Start on your hands and knees in a tabletop position.
  • Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
  • Extend your other leg straight back behind you while keeping your hips square to the floor.
  • Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

  • Keep your hips level and avoid leaning to one side.

Modifications

  • Place a folded blanket or block under the hip of the bent leg for support.
  • If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

  • Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes
Butterfly demonstration

20. Butterfly

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
  • Hold your feet with your hands and gently press your knees towards the floor.

Tips

  • Pull your feet up and push your knees down with your elbows to deepen the stretch.
  • Keep your back straight and avoid rounding your spine.

Modifications

  • If your knees are high off the ground, place cushions under your thighs for support.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

  • Groin, Hips
Seated Twist demonstration

21. Seated Twist

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Cross one leg over the other, placing your foot on the floor outside of your opposite thigh.
  • Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
  • Continue to rotate your torso and turn your head to look behind you.

Tips

  • Lengthen your spine and keep your back straight.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Hips, Chest, Lower Back, Glutes
Knees-to-chest demonstration

22. Knees-to-chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend your knees and draw them towards your chest.
  • Wrap your arms around your shins and gently pull them closer to your chest.

Tips

  • Relax your head and neck on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If you can't reach your shins, wrap your arms behind your thighs.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Bridge demonstration

23. Bridge

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Squeeze your glutes at the top of the movement.
  • Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

  • For less intensity, lift your hips only partially off the ground.
  • If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

  • Hamstrings, Lower Back, Glutes
Single Knee-to-Chest demonstration

24. Single Knee-to-Chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and draw it towards your chest, holding your shin with both hands.
  • Gently pull your knee closer to your chest while keeping your other leg straight.

Tips

  • Relax your head and neck on the floor.
  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • If you can't reach your shin, pull on your thigh or use a towel around your knee.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Pelvic Tilt Press demonstration

25. Pelvic Tilt Press

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to tilt your pelvis up and press your lower back into the floor.
  • Keep your arms at your sides with your palms on the floor and hold the position.

Tips

  • Imagine drawing your navel down towards your spine.
  • Keep your glutes relaxed; the movement should come from your core.

Modifications

  • If it's uncomfortable to lie on the floor, perform the exercise against a wall.

Benefits

  • Lower Back
Lying Figure Four demonstration

26. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Dead Bug demonstration

27. Dead Bug

Instructions

  • Start lying on your back with your legs extended and your arms straight above your head.
  • Engage your core to raise one arm toward the ceiling and bend your opposite knee to bring it up over your hip.
  • Raise your other arm and leg slightly off the floor and hold the position.

Tips

  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Shoulders, Hips, Quadriceps, Abdomen
Reclined Butterfly demonstration

28. Reclined Butterfly

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Bring the soles of your feet together and let your knees fall out to the sides.
  • Place your arms alongside your body with your palms facing up.

Tips

  • Allow gravity to gently open your hips without forcing them.

Modifications

  • Place cushions or blocks under your outer thighs for support.

Benefits

  • Groin, Spine, Hips
Spinal Twist demonstration

29. Spinal Twist

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place your foot flat on the floor.
  • Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
  • Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

  • Keep your shoulders flat on the floor.

Modifications

  • If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Chest, Lower Back, Glutes
Happy Baby demonstration

30. Happy Baby

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Lift your feet off the floor to bring your knees towards your armpits.
  • Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

  • Keep your lower back pressed into the floor.
  • Relax your shoulders and neck.

Modifications

  • If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

  • Groin, Hips, Hamstrings, Lower Back, Glutes