Revised Home Exercise Program for Chronic Pelvic Pain (CPP)

Revised Home Exercise Program for Chronic Pelvic Pain (CPP)

Clinical Goal: Down-training (relaxing) and lengthening the pelvic floor muscles.

1. The Foundation: Diaphragmatic Breathing

How to do it (referencing image):

  1. Lie comfortably on your back (supine) with knees bent.
  2. Place one hand on your upper chest and the other hand on your lower abdomen (below the ribs).
  3. Inhale (Breathe In): Focus on directing your breath down into your lower abdomen. The hand on your belly should rise, while the hand on your chest should remain relatively still.
  4. As you inhale, visualize your pelvic floor muscles—the muscles between your tailbone and pubic bone—lengthening and softening (dropping down).
  5. Exhale (Breathe Out): Allow your belly to fall naturally; do not force the air out.
  6. Dosage: Practice for 5–10 minutes, once or twice daily.

2. Passive Stretch: Modified Child's Pose

How to do it (referencing image):

  1. Start on your hands and knees. Separate your knees wide (wider than hip-width, as shown), keeping your big toes touching.
  2. Slowly sit your hips back toward your heels. (If this is uncomfortable for your knees, place a thin blanket between your thighs and calves).
  3. As you sit back, fold your torso forward, resting your forehead on the floor or a small pillow. Stretch your arms forward.
  4. The Breathing Connection: This pose maximizes the effect of Diaphragmatic Breathing. As you breathe in, feel your lower back expand and visualize the air opening the back of your pelvis.
  5. Dosage: Hold for 90 seconds to 2 minutes. Focus 100% on relaxation.

 

3. Lengthening: Happy Baby Pose

How to do it:

  1. Lie on your back and bring your knees toward your chest.
  2. Grip the outsides of your feet with your hands (if you cannot reach your feet, hold onto your ankles or shin bones).
  3. Open your knees wider than your torso, and then pull them up toward your armpits.
  4. Try to keep your ankles directly over your knees (shins perpendicular to the floor).
  5. The Breathing Connection: This pose opens the anterior (front) pelvic floor. Relax your tailbone down toward the mat and use your diaphragmatic breathing.
  6. Dosage: Hold for 1 minute.

 

4. Mobility: Cat-Cow (Pelvic Tilts)

How to do it:

  1. Start on all fours, with your hands directly under your shoulders and knees directly under your hips (neutral spine).
  2. Move to Cow Pose (Inhale): Inhale slowly. Drop your belly towards the mat and lift your chin and chest, looking up slightly. Focus on the lengthening of the pelvic floor as you inhale into your belly.
  3. Move to Cat Pose (Exhale): Exhale. Round your spine up toward the ceiling and gently tuck your chin toward your chest. This tucking motion helps release the pelvic floor muscles from a guarded position.
  4. Dosage: Move slowly and fluidly between the two positions. Repeat 10–15 times.

 

5. Adductor Lengthening: Supported Butterfly Stretch (Supta Baddha Konasana)

How to do it):

  1. Lie comfortably on your back (supine) on your exercise mat.
  2. Bend your knees and bring the soles of your feet together, allowing your knees to fall open wide to the sides, creating a diamond shape with your legs.
  3. Support is Key: Place firm pillows, yoga blocks, or rolled blankets underneath your outer thighs, just above the knees.
  4. Adjust the support so that you feel a gentle opening in the groin and inner thighs, but no intensity or pain. You should feel completely supported, allowing your inner thigh muscles to fully relax.
  5. Relax your arms by your sides.
  6. The Breathing Connection: This pose opens the pelvic basin. Coordinate with diaphragmatic breathing. As you inhale, visualize your breath opening your hips and relaxing your pelvic floor down toward the mat.

Dosage: Hold this pose for 2–5 minutes. Focus 100% on total relaxation.


Back to blog