The pelvic floor muscles form the base of the core. They support the organs, control continence, and contribute to stability. Both weakness and excessive tension cause pelvic floor dysfunction. Hip mobility directly affects pelvic floor function. Tight hips restrict pelvic movement and contribute to floor tension. Improving hip mobility often improves pelvic floor symptoms. These six exercises address pelvic health through hip and pelvic mobility. They promote balanced muscle function and proper pelvic mechanics. Start Your 14-Day Free Trial The 6 Best Exercises 1. Hip Circles Why it works: Gentle hip circles mobilize the pelvis and release tension around the pelvic floor. This movement promotes balanced pelvic function. JME 99 Hip circles. Basically move your hips in a circular motion like a hoola hoop. Circle does not have to be large - can be small and controlled. 2. Hip Internal Rotation Why it works: Internal rotation affects pelvic floor mechanics. Restoring this range allows proper muscle function. JME 111 Placing your knee on an elevated surface, rotate your upper body back toward that elevated leg. (This will be very difficult in the office - a bed is ideal for this exercise). 3. Knee to Chest Why it works: Pulling the knee toward the chest stretches the glutes and gently moves the pelvis. This releases tension in surrounding muscles. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. 4. Standing Hip Circles Why it works: Standing hip circles challenge pelvic control while building mobility. The upright position engages core stabilizers. JME 122 Keeping your feet in the same position, rotate your hips in a circle. 5. Figure Four Stretch Why it works: The figure four stretches muscles that connect to the pelvis. Tight piriformis affects pelvic floor tension. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. 6. Internal Rotation Focus Why it works: Focused internal rotation work addresses restrictions that affect pelvic mechanics. This range matters for proper floor function. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. How to Use These Exercises Perform each exercise for 30-60 seconds. Move slowly and controlled. Do not force range of motion beyond what feels comfortable. For best results: Perform the routine 2-3 times daily Take movement breaks every 45-60 minutes during desk work Breathe deeply throughout each exercise Stop if you experience sharp pain Start Moving Better Today Pelvic floor health connects to hip mobility. These six exercises support pelvic function through movement. Perform them gently and consistently. If you have significant pelvic floor symptoms, consult a pelvic health specialist for personalized guidance. simplmobility provides joint-specific mobility programs designed for desk workers. Each routine takes 2-3 minutes and targets the areas that need attention most. Try simplmobility Free for 14 Days