Pelvic discomfort can impact everyday life — but gentle stretching can be an effective way to reduce tension, improve mobility, and boost your overall well-being. At Sarjay Vitality Health Club, we believe in a holistic approach: pairing movement, mindfulness, and education to support your body and mind.

Here’s a curated guide to pelvic-pain-relieving stretches you can safely do at home or in our studio. Always listen to your body and check with a health professional if you experience sharp or persistent pain.

Why Stretching Helps with Pelvic Pain

• Tightness in muscles around the hips, lower back, and pelvic floor can contribute to chronic discomfort. 
• Gentle movement improves circulation, relieves muscle tension, and supports your nervous system. 
• Over time, regular stretches can reduce flare-ups, and complement strength, posture, and posture-correction work.

7 Stretches to Support Pelvic Health

Here are safe and effective stretches you can try. Hold each stretch for 20–30 seconds, repeat 2–3 times (unless indicated otherwise), and breathe deeply.

1. Child’s Pose (Balasana)
   A gentle forward fold that releases tension in the lower back, hips and pelvic floor. 
2. Happy Baby Pose (Ananda Balasana)
   While lying on your back, draw knees toward chest and gently open the hips. This can reduce inner-thigh tension and relax the pelvic floor muscles. 
3. Deep Squat Stretch (Malasana / Wide-leg Squat)
   A deep squat opens the hip joint and pelvic outlet, helping re-align the pelvis and relieve pressure. 
4. Figure-Four (Supine Glute Stretch)
   Lying on your back, cross one ankle over the opposite knee and gently pull the supporting leg toward your chest. Great for glutes, piriformis, and hip rotators. 
5. Butterfly / Bound Angle Stretch
   Seated with soles of feet together and knees dropped to either side. This opens inner thighs and relieves constriction around the pelvis. 
6. Supine Twist (Gentle Spinal Twist)
   Lying on your back, bring one knee across the body toward the opposite side. Releases tension through low back and outer hips. 
7. Hip Flexor Stretch (Lunge Variant)
   Kneeling lunge stretch that targets the hip flexors — especially useful if you spend long hours sitting. 

How to Incorporate Stretches into Your Routine

• Be consistent: Aim for 3–5 minutes of these stretches daily or every other day. Small, regular sessions create more impact than occasional long sessions.
• Pair with breathing: Breathe slowly and deeply into the belly / lower ribs while stretching. This helps the pelvic floor to relax.
• Track your progress: Keep a simple journal or note how you feel before and after stretches (e.g. “pain level out of 10”, mobility, comfort).
• Listen to your body: Mild tension is okay, sharp pain is not. Adapt or pause any stretch that causes discomfort.
• Combine with other practices: Stretching works best alongside strength training, Pilates, yoga-style movement, or guided meditation & mindfulness — to balance soft tissue flexibility and muscular support.

Why Sarjay Vitality Health Club Can Help

At Sarjay Vitality, we offer a holistic wellness environment incorporating:

• Guided group classes such as Yoga or Pilates that include pelvic-friendly movements
• Personal Training tailored for women’s health & mobility goals
• Mindfulness & meditation sessions supporting mind-body awareness
• Nutrition & wellness advice to support healthy recovery and inflammation control

If pelvic discomfort is affecting your daily life, our team can help you develop a safe and balanced routine.

👉 Interested in trying stretches for pelvic pain relief? Contact us or book a consultation today at Sarjay Vitality Health Club- https://sarjayvitalityhealthclub.com.au/

Reference - https://www.endozone.com.au/treatment/stretches-for-pelvic-pain