Mobility B
Move through each step at a comfortable range. Nothing should feel forced.
What you’ll do
1 round: child's pose 60s, happy baby 60s, adductor rock-backs ×10/side, half-kneeling hip-flexor stretch 60s/side, piriformis stretch 60s/side.
- Child's Pose, Knees wide, big toes together. Sit the hips back toward the heels, fold forward between the thighs and breathe into the lower back.
- Happy Baby, Knees wide and outside the ribcage, toward the armpits. Hold the outer edges of the feet with the arms outside the legs. Easy range, no pulling.
- Adductor Rock-Backs, From all fours, extend one leg straight out to the side with the knee long and the sole flat. Rock the hips back slowly, keeping the back flat. 10 per side.
- Half-Kneeling Hip-Flexor Stretch, Half-kneel on a cushion at the base of the couch. Tuck the tailbone gently and stack the torso upright. Start with the back foot on the floor; bring the shin up the couch only when that is comfortable. 60s per side.
- Piriformis Figure-4, Cross one ankle over the opposite thigh just above the knee and let that knee open out to the side. Clasp behind the bottom thigh and gently draw it in. 60s per side.
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.