Pelvic Floor 5

25 minutes

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

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

2. Knees Hugs

Instructions

Start from a standing position with your feet hip-width apart and your arms resting at your sides.
Shift your weight onto one foot and lift the opposite knee towards your chest.
Grasp your knee with both hands and pull it closer to your chest.
Hold the position briefly, then lower your leg and repeat on the other side.

Tips

Keep your standing leg slightly bent to maintain balance.
Hold your back straight and your chest up.

Modifications

If balancing is difficult, perform the stretch near a wall or chair for support.
If lifting your knee to your chest is too intense, lift it to a comfortable height.

Benefits

Hips, Hamstrings, Lower Back, Glutes

3. 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

4. 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

5. 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

6. 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

7. 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

8. Standing Frog

Instructions

Start from a standing position with your feet wide apart and your toes pointing outward.
Lower your hips down into a squat position until your thighs are parallel to the floor.
Please your hands on the inside of your knees and gently press outward.

Tips

Keep your chest lifted and your back straight.
Keep your knees in line with your toes.

Modifications

Hold onto a chair or wall for balance if needed.

Benefits

Knees, Groin, Hips, Glutes

9. 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

10. 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

11. Kneeling Psoas

Instructions

Start from a kneeling position with your knees hip-width apart and your arms at your sides.
Step forward with one leg to place your foot on the floor in front of you, forming a 90-degree angle with both knees.
Raise your opposite arm above your head and place your other hand on your hip.
Press your hips forward while reaching up and over with your raised arm.

Tips

Align your front knee directly above your ankle.

Modifications

If you have knee pain, place a cushion under your back knee for support.

Benefits

Psoas, IT Band, Obliques, Hips, Quadriceps, Lower Back, Lats

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. Puppy Pose

Instructions

Start on your hands and knees in a tabletop position.
Walk your hands forward and lower your chest toward the floor.
Keep your hips lifted and stacked directly over your knees and lower your forehead to the floor.

Tips

Focus on creating a long line from your hips to your fingertips.

Modifications

If your forehead doesn't reach the floor, rest it on a yoga block or folded blanket.
For less intensity, don't walk your hands out as far.

Benefits

Spine, Upper Back, Shoulders, Chest, Lower Back, Abdomen

19. 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

20. 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

21. 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

22. 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

23. 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

24. Superman

Instructions

Start lying on your stomach with your arms extended in front of you.
Engage your core to lift your arms, chest, and legs off the floor.
Keep your head in line with your spine and hold the position.

Tips

Focus on engaging your back and glute muscles.
Lengthen your body, reaching with your fingertips and toes.
Keep your head in a neutral position to avoid straining your neck.

Modifications

For less intensity, lift only your arms or only your legs at a time.

Benefits

Upper Back, Shoulders, Hamstrings, Lower Back, Glutes

25. 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

26. 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

27. 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

28. 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

29. 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

30. 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

31. 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

32. 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

33. 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

34. 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

35. Quad Stretch

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one knee and bring your heel back towards your glutes.
Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
Slowly lean back to rest on your elbows.

Tips

Keep your hips, knees, and ankles aligned.
Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Knees, Shins, Hips, Quadriceps, Lower Back, Ankles

36. Folded 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.
Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

Allow your head to relax towards your feet.

Modifications

If your hips are tight, sit on a folded blanket to elevate your hips.
For a gentler stretch, keep your torso more upright.

Benefits

Knees, Groin, Hips, Lower Back

37. Hurdler

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one leg and place the sole of your foot against your opposite inner thigh.
Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

Focus on hinging at the hips rather than rounding your back.
Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

If you can't reach your foot, use a yoga strap or towel looped around your foot.
For less intensity, bend your extended leg slightly.

Benefits

Groin, Calves, Hamstrings, Lower Back, Glutes

38. 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