The pelvic floor plays a large role in our daily function (supports stabilization, supports our pelvic organs, and more) and plays a large role during birth!
The pelvic floor needs to be STRONG to support the pelvic organs and increase mass during pregnancy AND help to stabilize the spine as the base of our core canister. Please note that strong does not mean tight.
And the pelvic floor needs to be able to RELAX to allow for baby to more easily descend and rotate through the pelvis for birth.
Learning how to move the pelvic floor with different hip positions can help us release tension in the pelvic floor as we improve our daily function and prepare for birth!
4 Pelvic Floor Relaxation Exercises
The pelvic floor attaches to the pelvis. Different hip positions can adjust the tension in the pelvic floor! There is NO one movement that will release tension in the ENTIRE pelvic floor!
Different pelvic positions can release different portions of the pelvic floor, so pelvic floor relaxation is more than just deep squats.
AND the pelvic position is influenced by the thoracic position! How our rib cage and spine move can influence how we can release our pelvic floor! So you can see how this is already MORE than just the pelvic floor!
Let’s breakdown four movements you can to do release tension in the pelvic floor that are more than just deep squats.
1. Back Breathing: Supine with Hips Elevated
The thoracic position, or the rib cage, can influence HOW we can position our pelvis. How our pelvis is positioned influences HOW we can move and release our pelvic floor!
So, let’s start with the rib cage to release the pelvic floor!
Movement tips:
- Start in the supine position, and elevate the hips on a pillow or small soft surface
- This anti-gravity position can release tension in the pelvic floor by itself too!
- Bring the knees into the chest (as best you can with pregnancy) to curl in the back.
- You should feel that your back is rounded in this position
- Inhale to feel the BACK expand into the floor; you may also feel the back half of the pelvic floor stretch
- Exhale to RELAX
- Repeat for 5-10 full breaths
Watch the breakdown video of how to do this movement!
If the hips elevated position is not comfortable for you during pregnancy, you can try this all-fours back breathing drill instead!
2. Supporting Standing Hip Shift Breathing Drill
Next, we can focus on shifting the pelvic position. The pelvic floor tends to have asymmetrical tension based on common postural tendencies (we tend to put more weight into our right leg and are twisted to accommodate that position).
It is normal for us to be asymmetrical, but we still want to address this uneven tension as we prepare for birth!
The standing hip shift brings the pelvis into asymmetry. One hip will be internally rotated and the other more neutral.
Movement Tips:
- Start by holding onto a sturdy structure with the opposite hand of the focus leg.
- Hinge the hips back (think hips to wall behind you as opposed to the floor) as you feel a stretch in the lats of the support arm
- Shift weight into the focus leg
- Option to elevate this hip by standing on a yoga block. This will bring you deeper into this release
- Put weight into the big toe side of the foot
- Rotate the knee inward without moving the foot
- Round slightly in the low back
- And then BREATHE. Inhale DOWN to feel the back to posterior pelvic floor stretch. Exhale to release.
This movement focuses on releasing the posterior pelvic floor of the forward leg. This is typically a place where we hold a lot of tension and could contribute toward a late labor stall!
Watch the breakdown video of how to do this movement!
If you want more of a breakdown of WHAT to do throughout your prenatal workouts, check out our prenatal fitness programs! We offer it in two formats:
- 40-Week Prenatal Strength in the Teambuildr App (traditional delivery format)
- Prenatal On-Demand with full-length workout videos that you follow along as you workout
3. Squat Therapy
Next, we will explore what you may commonly think of as pelvic floor stretching: external rotation.
The squat therapy focuses more on external rotation, but we will also be adding in that thoracic rotation to support pelvic positioning!
Movement tips:
- Start in a deep squat position.
- Add support under the hips or heels as needed! We want to be able to relax into this position.
- Press both knees apart for 10 reps
- Then press only one knee out for 10 reps each
- Finish with thoracic rotations either with or without a weight
Watch the breakdown video of how to do this movement!
4. 90/90 Hip Mobility Drill
The 90/90 Hip Mobility Drill focuses on the asymmetrical positioning of the pelvis to release the pelvic floor. This exercise incorporates both internal and external rotation at the hip which can shift the pelvic floor tension.
Movement Tips:
- Start in the 90/90 position, with one leg in front and the other leg behind you
- Find even weight distribution between both hips as you sit in the center
- Inhale to feel the pelvic floor stretch DOWN, exhale to RELAX
- Then shift weight around to the front and the back leg and breathe
Watch the breakdown video of how to do this movement!
Release the Pelvic Floor!
Releasing the pelvic floor is more than just deep squats! We need to focus on:
- Thoracic position as it influences the pelvic position
- Hip shifted positions to focus on releasing the asymmetry and uneven tension of the pelvic floor
- External AND internally rotated positions
Learn more about preparing your pelvic floor for birth in our virtual or in-person childbirth education courses and pelvic floor prep for birth course!