Pelvic pain can be a challenging and debilitating condition, especially for those dealing with conditions like endometriosis and adenomyosis. While these conditions require medical attention and often involve complex treatments, incorporating gentle stretches into your daily routine may provide some relief and improve your overall well-being.
My 3 Favourite Stretches
1. Child's Pose
Start on your hands and knees, then sit back on your heels with your arms stretched out in front. This gentle stretch can help relieve tension in the lower back and pelvis.
2. Butterfly Stretch
Sit with your feet together and knees bent outward, resembling a butterfly's wings. Gently press your knees toward the floor, feeling a stretch in your groin and inner thighs.
3. Cat-Cow
Begin on your hands and knees, arch your back like a cat, and then arch it the opposite way, resembling a cow. This stretch can help improve flexibility and reduce tension in the lower back.
Incorporating these stretches into your daily routine can be an empowering option. Even though stretching is low intensity, be mindful of your body's limits. Start slowly and gradually increase the intensity and duration of each stretch.
Living with pelvic pain, whether due to endometriosis or adenomyosis, can be challenging, but incorporating gentle stretches into daily routine may help alleviate discomfort and improve quality of life. Remember to consult with your healthcare provider before starting any new exercise program. Is also important to remember stretches are just one part of a holistic approach to managing pelvic pain, and your healthcare provider can help you develop a comprehensive plan tailored to your specific needs.
This is general information only and should not replace medical advice. Please book in with your medical or allied health professional for tailored advice.
Lisa Moffatt
Physiotherapist - Women's and Pelvic Health
I believe every Aussie mum deserves the knowledge and tools to feel strong, confident, and in control of their body. Too often, women are told that issues like incontinence and postnatal pain are just “part of being a mum”—but that’s simply not true.
I’m on a mission to break the silence around pelvic health by sharing my expertise for free, so mums can get the support they deserve. Through education, community, and open conversations, I want to empower women to take charge of their health and well-being.
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