3 Core Stretches to Add to Your Routine

When it comes to strengthening your core and pelvic floor, it’s easy to think that more exercise is the answer.

But did you know that tight muscles can limit your strength?

If the muscles around your core and pelvis don’t have enough flexibility, they can’t fully contract, which limits your ability to generate strength and power. Just like you’d stretch your legs before going for a run, your pelvic floor and core muscles need to be stretched before they’re ready to be strengthened.

Flexibility plays an important role in core and pelvic strength; these three stretches will help you get started.

Why Flexibility Is Key for Pelvic Floor Function

Muscles rely on a balance between length and strength to work properly.

When your muscles are too tight, the fibers that are supposed to contract and pull together are already too close and can’t generate the same power. That’s why tightness in the hips, thighs, or core can limit how well your pelvic floor supports your body.

Some common pelvic health concerns aren’t caused by weakness at all but by muscles that are too tight to function properly.

That’s why stretching is essential. It helps release tension, improves range of motion, and prepares the body to move safely and effectively.

3 Stretches to Improve Core & Pelvic Mobility

These three gentle movements target key areas connected to your pelvic floor, including your inner thighs, hips, and trunk, so you can move better and feel more prepared when it’s time to strengthen.

1. Inner Thigh Stretch (Adductors)

Your inner thigh muscles work closely with your pelvic floor. When they’re tight, so is your core support system.

How to do it:

• • Stand with your feet wider than hip-width.
  • Angle your toes slightly inward.
  • Hinge your hips backward and shift your weight to one side.
  • Feel the stretch in the straight leg’s inner thigh.
  • Hold for 5–10 seconds, then switch sides.
  • Repeat 10 reps per side.

2. Thread the Needle (Thoracic Rotation)

This stretch targets trunk and upper back mobility, which supports your core during movement.

How to do it:

• • Begin in a hands-and-knees position on a mat or firm bed.
  • Sit your hips back toward your feet.
  • Reach one arm underneath the other, letting the back of your hand rest on the ground.
  • Hold for 3 seconds, then rotate open and reach that hand toward the ceiling.
  • Repeat 10 reps per arm.

Tip: Push gently into the ground with your hand to increase the stretch between your shoulder blades.

3. Frog Stretch (Deep Hip Opener)

A favorite in pelvic health routines, this deep stretch improves hip mobility and can reduce tension around the pelvic floor.

How to do it:

• • Start on your knees and bring them wider than hip-width.
  • Turn your feet outward so your inner arches face the floor.
  • Lower onto your forearms and shift your weight back into your hips.
  • Hold the stretch for 10 to 30 seconds, resting as needed.
  • Repeat several times, gradually increasing time and depth.

You’ll likely notice more range each time you return to the stretch—and more ease during workouts that involve hip movement and strength.

Stretch to Strengthen: Start with Flexibility

Stretching may not seem like a workout, but it sets the stage for everything that comes after.

Improving flexibility in the hips, thighs, and trunk can reduce pressure on your pelvic floor, improve posture, and create the space your body needs to build real, functional strength.

Join our online YMCA Wellness Series class, “Core Strength for Women”, on Tuesday, April 22nd at 7 PM.

Led by Physical Therapists Kristen Bull, PT DPT and Gabby Burkard, PT DPT, this class focuses on effective techniques to build core strength, improve pelvic health, and enhance your overall well-being.