These stretches are designed to loosen the muscles inside and around the pelvis.
Take the movements to a point of tension, but never pain.
Hold an easy stretch for 30 seconds and breathe mindfully into your belly.
Remember to do both left and right sides, up to three times each.
The exercises work best when done daily.
To download a pdf of these stretches click on the link below.
Stretches – Men
Knee to Chest
Start lying on your back with both legs straight and relax. Bend one knee to your chest. Hold easy stretch for 30 seconds and breathe mindfully into your belly. Repeat with the other leg.
Knee to Opposite Shoulder
Start lying flat. Bring your left knee to your chest and diagonally to the opposite shoulder. Hold an easy stretch for 30 seconds and breathe mindfully. Repeat the stretch with the right leg.
Foot up and Knee up
Start with your feet on the floor and knees bent. Bring right foot to the front of your left knee. Then lift your left knee towards your chest. Hold easy stretch for 30 seconds. Breathe mindfully. Repeat with right foot to left knee.
Knee over to hand
Start lying flat. Left knee comes over your body to the floor near the right hand, which can hold the knee down. Hold easy stretch 30 seconds and breathe mindfully into your belly.
Child’s Pose
Start on your hands and knees. Relax your bottom down towards your heels – your knees are wider apart, feet closer together. Hold easy stretch for 30 seconds and breathe deeply into your belly. Your head can rest on the floor.
Flat Frog
Lie flat on your back, with the soles of your feet together and knees falling apart. Bring your feet comfortably close to your bottom. Hold easy stretch for 30 seconds and breathe mindfully into your belly.
Happy Baby
Start lying on your back. Grasp the inside of each foot with your arms inside your knees. Allow your knees to widen apart. Hold 30 seconds and breathe mindfully into your belly.
Relaxed Frog
Start with your weight on your hands and feet. Relax your bottom down between your heels. Your elbows gently push your knees apart. Hold easy stretch 20 seconds and breathe mindfully into your belly. This stretch is only for those with good knees!
