Most desk workers know the feeling of stiff shoulders or a sore back after a long day but what is rarely given heed is their pelvic health. This is because signs of pelvic discomfort don’t always show up right away. They often build up slowly and quietly, manifesting later as lower back pain, hip stiffness, bladder issues, or general discomfort while sitting.

Interestingly, there can be a connection between your pelvic floor and headaches? Studies have been done on how oestrogen changes can cause menstrual migraines, and according to a 2011 study published in Fertility and Sterility, with or without endometriosis, 67 per cent of the  participants with chronic pelvic pain who were involved showed a lifetime prevalence of definite or possible migraine. This shows that maintaining pelvic health is important for rounded health and not just pelvis and organs associated.

If you think maintaining pelvic health is just about “kegels” (simple pelvic floor contractions done to strengthen the muscles that support the bladder, uterus, and bowel) then you might be under the wrong impression because that’s only part of the picture. In fact, a healthy pelvic floor depends on more than isolated muscle work. It functions best when your core, glutes, and diaphragm work together in coordination, as per a 2024 study by the Journal of Manipulative and Physiological Therapeutics.

This research proves that normal pelvic floor contractions would not suffice for optimal pelvic health. So, to maintain your pelvic health, here are some desk stretches recommended by an expert exercise physiologist Dr. K. Vijay Simha, BPT, MS in Exercise Physiology at URLife.

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3 Stretches for Pelvic Health

Seated Glute Stretch

Tight glute muscles can limit hip movement and lead to lower back strain. Stretching the glutes helps release built-up tension and supports smoother, more comfortable movement in daily activities. It improves flexibility in the hips and lower back. This stretch works by loosening these glute muscles and can reduce stiffness, ease lower back discomfort, and support better posture and mobility, especially for people who sit for long periods.

How to Do It:

1. Sit upright in a sturdy chair with your back straight and both feet flat on the floor.
2.  Lift your right leg and place your right ankle on your left thigh, just above the knee.
3. Place your hands on your right knee. Gently press it down while guiding the knee slightly toward your chest. Keep your spine straight.
4. You should feel a stretch in your right glute area. The stretch should feel firm but not painful.
5. Stay in this position for 20 to 30 seconds. Breathe deeply and evenly.
6. Slowly return your right leg to the floor. Repeat the stretch on the left side.
    

Related story: 3 Stretches For People Who Have Desk Job

Seated Piriformis Stretch 

When piriformis muscles tighten up, they are more often than not mistaken for sciatica nerve pain. That’s where seated piriformis stretch comes into play. This stretch targets the piriformis muscle, which is located deep in the glute area. Stretching the piriformis can help relieve tightness in the hips, reduce pressure on the sciatic nerve, and improve lower body mobility. It is especially helpful for people who experience hip or lower back tension from sitting for long periods.

How to Do It:

1. Sit upright in a sturdy chair with your back straight and both feet flat on the floor.
2. Lift your right leg and place your right ankle on your left thigh, just above the knee.
3. Rest your hands gently on your right shin for support.
4. Keeping your spine straight, lean your upper body slightly forward. You should feel a stretch deep in your right glute and hip area.
5. Stay in this position for 20 to 30 seconds. Keep breathing slowly and deeply.
6. Return your right leg to the floor. Repeat the stretch on the left side.

Related story: The World's Greatest Stretch: Why Everyone Should Do It, Everyday

Seated Pigeon Stretch

Consider doing this stretch if you feel tightness in your hips, glutes, or lower back. It is especially helpful for people who sit for long hours, have limited hip mobility, or experience tension in the hip flexors and piriformis muscle. It can also be a good addition to a warm-up or cool-down routine. This stretch helps open up the hips and targets the glutes, hip flexors, and the piriformis muscle. It can improve flexibility, reduce hip and lower back tightness, and support better posture, especially for people who spend a lot of time sitting.

How to Do It:

1. Sit on a sturdy chair and turn your body so that you are facing sideways along the seat.
2. Place your right knee on the chair so that it is bent at a 90-degree angle in front of you. Your shin should be flat on the seat and parallel to the edge of the chair, if possible.
3. Extend your left leg straight behind you with the top of your foot resting on the floor. Stretch it back as far as is comfortable.
4. Place your hands on the chair for balance and support. Keep your back straight and avoid leaning too far forward or arching your spine.
5. Stay in this position for 20 to 30 seconds. Breathe deeply and evenly.
6. Gently bring your legs back to the starting position. Turn to the other side of the chair and repeat the stretch with the opposite leg.

Related Story: Five Post-Run Stretches Every Runner Should Know

Need all your wellness solutions in one place? A whole new world awaits just a click away.

If you’re experiencing pelvic discomfort, chronic stiffness, or simply want to future-proof your body from long hours of sitting, it might be time to consult a professional. UR.Life offers tailored physiotherapy exercise sessions designed by certified experts to improve posture, core engagement, and pelvic muscle health.

Book a session with a UR.Life physiotherapist today and take the first step towards a healthier, pain-free workday.