Diaphragmatic breathing
Slow exhale-focused breathing
Pelvic floor drops
Reverse Kegels
Child’s pose
Happy baby pose
Deep supported squat
Cat-cow stretch
Hip flexor stretches
Adductor stretches
Glute and piriformis stretches
Warm bath or heat pack
Relax jaw, shoulders, and abdomen
Avoid holding your breath
Avoid excessive Kegels if tightness is present
Reduce constipation and straining
Maintain good posture
Walk gently and regularly
Practice body scan relaxation
See a pelvic floor physical therapist