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Exercises and Stretches for Perineal Pain

Updated: Apr 8

Here are 3 exercises and 3 stretches that you can do while you’re pregnant or postpartum to strengthen and stretch your perineum. And you’ll find that if you’ve been experiencing any perineal pain, these stretches and exercises can really help give you some relief from your symptoms. I’ll start with the exercises first and then move on to the stretches:


1. Deep Squats (exercise)


a. Stand with your feet wider than hip width apart with your toes pointed slightly out 

b. Exhale and slowly lower down into a deep squat position, getting your butt as close to the ground as you can (you can use a chair or coffee table to help balance as you squat if needed)

c. You can stay in this low position for a couple deep breaths, really connecting with your pelvic floor muscles

d. Exhale and push back up to the starting position

e. Repeat 5-10 times

2. Pelvic Tilts (exercise)


a. Lie on your back with feet on the floor and your arms at your sides

b. Exhale and gently push your lower back until it comes into contact with the ground

c. Hold that position while breathing out for 2-3 counts and then relax back to the starting position

d. Repeat 10-15 times (for best results, these should be done multiple times per day)

3. Glute Bridge (exercise)


a. Lie on your back with your knees bent and feet under your knees

b. Put the mini band around your thighs, just above your knees

c. Pushing through your heels, lift your booty of the ground and raise it up; lift until your body is a straight line from your hips to your knees

d. Slowly, lower your booty back to the starting position 

e. Repeat 10-15 times

4. Child's Pose (stretch)


a. Begin on all fours with your hands under your shoulders and your knees under your hips

b. Exhale and slowly draw your butt back towards your heels as far as you comfortably can and relax in that position for a few seconds

c. Come back up to all fours and repeat

d. Do this 5-8 times

5. Modified Happy Baby (stretch)


a. Lie on your back with your feet on the floor and your hands at your sides

b. Exhale and slowly bring your knees in towards your chest, flexing your feet towards the sky

c. Place your hands on your shins and gently pull your legs closer to your chest and gently rock side to side

d. Stay in this position for 45-60 seconds

6. Lower Back Twist (stretch)


a. Lie on your back with your legs straight out and your arms at your sides

b. Exhale and slowly bring your right leg in towards your chest, holding your shin with your hands and take a deep inhale

c. Putting your left hand on the outside of your right knee, gently twist as your right knee comes across your body as far as is comfortable, while your torso faces the opposite direction

d. Hold this position for 45-60 seconds

e. Repeat on the opposite side

Obviously, we can plan and prepare all we want for birth, but there will almost always be unexpected and unforeseen circumstances. So, we do what we can to prepare and then surrender to the rest and deal with issues as they arise. No one wants to tear or have an episiotomy, but sometimes it’s necessary and that’s ok! These exercises and stretches can help you in your healing and recovery process.


So, whether you’re pregnant or postpartum, if you’re experiencing perineal pain, try these suggestions out to relieve your pain!

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