If you’ve been dealing with nagging discomfort like tailbone pain, left SI joint irritation, or even sciatic symptoms, you’re not alone—and more importantly, you’re not stuck with it. This targeted pelvic floor workout is designed specifically to address tension in the left posterior pelvic floor, a commonly overlooked contributor to these issues.
Let’s break down what’s happening in your body and how this workout can help you move—and feel—better.
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Understanding the Left Posterior Pelvic Floor
The pelvic floor isn’t a single muscle that’s either “tight” or “weak.” It’s a dynamic group of muscles that respond to your posture, movement patterns, and how you distribute your weight throughout the day.
A few key factors often contribute to left-sided discomfort:
- Many people naturally shift more weight into their right leg
- The right diaphragm and organ placement create a sense of stability on that side
- This can make it harder to fully load and stabilize through the left hip
Over time, this imbalance can lead to:
- Increased tension in the left posterior pelvic floor
- Poor weight transfer into the left side
- Compensation patterns that contribute to pain or nerve irritation
In some cases, this tension can even pull the tailbone slightly off-center or compress nerves in the back of the pelvis.
Why This Workout Works
This routine is designed to address the root cause—not just the symptoms—by combining three essential components:
1. Pelvic Mobility
We start by improving how your pelvis moves, especially your ability to shift into the left hip. If your body can’t access certain positions, it will compensate—and that’s often where pain begins.
2. Strategic Strengthening
Instead of randomly strengthening the pelvic floor, we target specific muscle groups:
- Inner thighs (adductors)
- Hamstrings
- Glutes and lats (posterior oblique sling)
These muscles help reposition the pelvis into a more balanced, stable alignment.
3. Coordination & Stability
By incorporating full-body movement patterns, we train your body to:
- Transfer weight effectively
- Stabilize through the SI joint
- Reduce unnecessary strain on the pelvic floor
The Workout Breakdown
This workout progresses from the floor to standing—because real-life movement happens on your feet.
1. All Fours Left Hip Shift + Pelvic Tilts
Start on hands and knees with your left knee elevated on a yoga block.
- Shift 80–90% of your weight into the left side
- Slightly round your back to encourage internal rotation
- Perform gentle pelvic tilts:
- Inhale: arch
- Exhale: round (engage your core—not your glutes)
Goal:
Release tension in the left posterior pelvic floor while improving pelvic mobility.
2. Posterior Oblique Sling Activation (Quadruped)
Add light weights.
- Extend your right leg back while rowing your left arm
- Keep your ribcage and pelvis connected (avoid arching)
- Switch sides
Goal:
Coordinate the connection between your lat and opposite glute to stabilize the SI joint.
3. 90/90 Inner Thigh Lift (Left Focus)
Set up in a 90/90 position:
- Right leg in front, left leg behind (with support under the left knee)
- Press through the left inner thigh to lift your hips slightly
- Add small pulses with the front leg
Goal:
Strengthen the left adductors to help bring the pelvis into a more stable, internally rotated position.
Transition to Standing Work
Now that you’ve created mobility and activation, it’s time to integrate that into upright movement.
4. Standing Left Hip Shift
- Place your left foot on a yoga block
- Load into the left hip while hinging slightly forward
- Keep weight in your left big toe
- Maintain a soft bend in the knee
Goal:
Improve your ability to fully load and stabilize through the left leg.
5. Alternating Hip Shifts
- Shift weight side-to-side between both legs
- Focus on smooth, controlled transitions
Goal:
Restore natural weight transfer and reduce compensatory movement patterns.
6. Banded Posterior Oblique Sling (Standing)
Using a resistance band:
- Hinge forward while reaching (lengthening phase)
- Row and extend the hip (shortening phase)
- Perform on both sides
Goal:
Train full-body coordination and SI joint stability through dynamic movement.
7. Single-Leg Deadlift (SLDL)
Hold a weight in your right hand while standing on your left leg:
- Hinge forward with control
- Keep hips square or slightly internally rotated
- Return to standing using your hamstring and glute
Switch sides with slight variation:
- Same-side hold emphasizes external rotation
- Opposite-side hold emphasizes internal rotation
Goal:
Strengthen hamstrings and improve pelvic control during functional movement.
Why Inner Thighs & Hamstrings Matter
The adductors and hamstrings play a huge role in pelvic positioning. They help guide the pelvis into internal rotation, which is often lacking on the left side.
If the left hip stays “open”:
- It becomes harder to stabilize
- The SI joint may take on extra stress
- The pelvic floor may compensate with tension
By strengthening these muscles, you’re restoring balance and reducing strain.
What You Can Expect
With consistent practice, this type of workout can help:
- Reduce tailbone pain
- Improve left SI joint stability
- Decrease sciatic or piriformis-related discomfort
- Enhance overall pelvic mobility and control
If you try this workout, pay attention to what feels different:
- Does one side feel harder to load?
- Are certain movements more awkward?
- Do you feel relief afterward?
Those insights matter—and they guide your progress.
Final Thoughts
Pain is common—but it’s not something you have to accept as your baseline.
By addressing:
- Mobility limitations
- Strength imbalances
- Coordination deficits
…you can create meaningful, lasting relief.
This approach is especially valuable during:
- Pregnancy
- Postpartum recovery
- Long-term motherhood and beyond
Your body is adaptable—and with the right inputs, it can feel strong, balanced, and pain-free again.
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