Day 5 of Pelvismas: Unlock Better Hip Mobility for a Healthier Pelvic Floor
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Welcome to Day 5 of Pelvismas! 🎄 Today, we’re talking about hip mobility and its vital connection to pelvic floor health. Many people don’t realize that tight hips or limited hip mobility can directly impact how the pelvic floor functions. Taking care of your hips isn’t just about improving flexibility—it’s about supporting your overall pelvic health.
The Link Between Hip Mobility and Pelvic Floor Health
Your hips and pelvic floor work together as part of your body’s movement system. Tight or restricted hips can lead to imbalances, placing extra tension on the pelvic floor muscles. Over time, this can result in discomfort, pain, or even pelvic floor dysfunction.
On the flip side, improving hip mobility can:
Relieve pelvic floor tension
Enhance posture and movement
Promote better core stability
By paying attention to your hips, you’re also supporting your pelvic floor and overall wellness.
The Inner Thigh Connection
The inner thighs play a key role in hip and pelvic floor health. Tight inner thigh muscles can create tension in the pelvic floor, limiting its ability to function properly. Stretching this area is a simple yet effective way to reduce tightness and improve mobility.
One of our favorite stretches for the inner thighs is the Butterfly Stretch.
How to Do the Butterfly Stretch
Sit on the floor with your feet together and your knees bent, allowing your knees to drop toward the floor.
Hold your feet with your hands and sit up tall.
Take a deep breath in and, as you exhale, gently press your knees closer to the floor for a deeper stretch.
Hold the stretch for 20–30 seconds, focusing on relaxation and breathing.
Opening the Hips and Pelvic Floor with Happy Baby Pose
Happy Baby Pose is another excellent way to open the hips and relax the pelvic floor. It’s a gentle, restorative stretch that feels amazing for tight or achy hips.
How to Do Happy Baby Pose:
Lie on your back and bring your knees toward your chest.
Grab the outer edges of your feet with your hands (or behind your thighs if that feels more comfortable).
Gently pull your knees toward your armpits, keeping your feet flexed.
Rock side to side for added relaxation, and hold for 30–60 seconds.
Modified Happy Baby Pose:
If the full pose feels too intense, try placing your feet on the wall in a 90-degree position while lying on your back. This modification opens the hips and supports the pelvic floor without straining your muscles.
Pairing Stretches with Breathing
To get the most out of these stretches, pair them with diaphragmatic breathing:
Inhale deeply through your nose, letting your belly rise and your pelvic floor relax.
Exhale slowly through your mouth, gently engaging your core and pelvic floor.
This breathing technique enhances relaxation, reduces tension, and supports pelvic floor health.
Why Hip Mobility Matters
Caring for your hips is about more than flexibility—it’s about creating balance in your body. By improving hip mobility, you’re supporting your pelvic floor, relieving tension, and enhancing your posture and movement. These benefits ripple through your entire body, making daily activities feel easier and more comfortable.
Join Us for More Pelvismas Fun!
This is just one step on your pelvic health journey. Stay tuned for Day 6 of Pelvismas, where we’ll explore another tool or technique to help you feel your best. Every day of Pelvismas is designed to empower you with the knowledge and tools you need to support your pelvic health.
Happy Pelvismas! 🎄
For more tips, stretches, and pelvic health resources, join our FREE Pelvic Posse Group
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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)