Breathing & recovery

Pelvic floor relaxation exercises

If your pelvic floor feels tight, or you have pelvic pain, pain with sex or trouble starting to pee or poo, more squeezing may not help. This routine practises letting go. It is not a treatment on its own: see a GP or pelvic health physiotherapist, and use it while you wait or alongside their plan. The figure shows the positions; it can't show the pelvic floor relaxing.

8 minBeginner5 movesNo equipmentPelvic floor · Back · Shoulders

Follow along: a timer, a cue and the next move, one step at a time.

Settle

Slow breathing (6 breaths a minute)2 min
Beginner · 3D demoSitting supported. About 4 seconds in, 6 out, no holds. Let your shoulders, jaw and buttocks goEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Let go

Pelvic floor relaxation (reverse Kegel)8 slow breaths
Beginner · Pelvic floorLying on your back, knees bent. One gentle squeeze to find the muscles, then let go; on each breath in, let the pelvic floor soften and drop

Positions

Child's Pose (Balasana)1 min
Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, forehead resting. Keep breathing slowly, letting go on each breath inHarder: Extended puppy pose (Uttana Shishosana)
Happy Baby (Ananda Balasana)60 s
Beginner · 3D demoHold behind your thighs if that's easier; keep your tailbone downEasier: Double knee-to-chest stretch
Reclining Bound Angle (Supta Baddha Konasana)2 min
Beginner · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)

Finish

Pelvic floor relaxation (reverse Kegel)5 slow breaths
Beginner · Pelvic floorOn your side or back

Tips

There are no strengthening squeezes here: the one gentle squeeze at the start is only to find the muscles. If you've been doing lots of pelvic floor squeezes and your pain is worse, stop them until you've been assessed.
Stop any position that hurts or makes your symptoms worse: comfort matters more than stretch.
Never push or strain down. With a prolapse, stop if you feel or see a bulge.
In later pregnancy, swap the positions on your back for lying on your side.
If you can't pee at all, or you have new numbness around your genitals or bottom, get urgent help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Pelvic floor exercises (Kegels) for women and men

Find more moves like these

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Questions people ask

How long does the pelvic floor relaxation exercises take?

About 8 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 2 of its 5 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.