Why Your Pelvic Floor Needs More Than Just Kegels (3 Simple Mobility Exercises)
We focus A LOT on pelvic floor strength and mobility is too often neglected when that can be a game changer. The pelvic floor doesn’t work in isolation. It responds to how you move, how you breathe, and how freely your hips and ribcage can shift and expand. Here are three of my go-to tools for restoring that movement. As always, this can be very individualized based on where your specific limitations sit, however these are three general options.
Quadruped Rock Backs with One Knee Elevated
This asymmetrical rock back helps unlock the hips and pelvic in a grounded, supported position. By lifting one knee slightly off the ground, the pelvis rotates slightly allowing a deeper stretch into the posterior muscles of the pelvic floor (the most commonly tight!).
Child’s Pose Back Expansion with Breathing
You’ve probably done a child's pose, but have you done this version?! The focus here is all about breathing into your back and mid- to lower rib cage. It’s challenging! When you can expand through that back body with breath, you can release some long held tension. Expanding in the ribs allows the pelvic floor to take less load with pressure management.
The shifting in this drill can bring awareness to asymmetries, enhances hip rotation, and allows the pelvic floor to adapt to load and position – key for anyone dealing with tightness, leakage, or imbalance.
In Summary
These three mobility drills give your pelvic floor the chance to move, breathe, and reset in ways that support a healthier, more functional pelvic floor. They are great before a workout or can be used on recovery days as some beneficial movement.