Women's Health Exercises

Pelvic Mobility Exercises

Pelvic mobility exercises move the pelvis and hips gently in different directions. They ease pelvic girdle pain, help pelvic floor relaxation and keep the lower back comfortable during pregnancy and after childbirth.

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What it does

Movement reduces stiffness in the pelvic joints and helps overactive muscles relax.

You will often see it in our programmes for pelvic organ prolapse, tailbone pain and sacralization, and it features in our women's health physiotherapy programmes.

How to do it

Pelvic tilts in lying, sitting or on a ball.
Pelvic circles sitting on a birthing ball.
Cat cow on hands and knees.
Hip rolls: knees bent, let them fall gently side to side.
Child's pose with wide knees.

How much

5 to 10 minutes daily.

Stop and check with us if

Pelvic pain makes walking or turning in bed difficult. Specific treatment helps.

Exercises in this programme

Pelvic TiltsGentle rocking of the pelvis lying down. Eases low back stiffness and teaches core control.Cat Cow StretchArching and rounding the spine on hands and knees. Loosens the whole back gently. Also called cat camel.Child's PoseKneeling stretch sitting back towards the heels. Relaxes the back, hips and shoulders.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.