Goals

• These stretches target all the muscles that surround the pelvis and pelvic floor, which often add tension to the area
• The exercises compress and release your tummy, encouraging deep breathing into your tummy
• All of these factors work to improve digestion, sleep and down-regulation by compressing and releasing the nerves and tissues in your whole pelvic area – helping to switching you from alertness (fight or flight) into relaxation (rest and digest) mode
• These stretches have been adapted from the Pelvic Pain Foundation website (www.pelvicpain.com.au).

When to do these exercises

• Aim to build a regular habit of doing these stretches five nights a week.
• After four weeks of doing all the stretches, split them so you're doing five one one night, and five on the other night
• Note: make sure you're doing them all, not just your favourites.

Allow

• 10 mins to do all exercises once
• 20 mins to do them all twice
• 30 mins to do them all three times