What This Video Covers
This transcript explains four pelvic floor stretches from Sheree's pelvic wellness exercise booklet. She focuses on elongating the pelvic floor, relaxing the low back and abdominals, using breath, and mobilizing the hips, hamstrings, nerves, and inner thighs.
Key takeaway: Stretching is part of pelvic wellness because the pelvic floor needs to lengthen and relax, not only contract.
Stretch 1: Supported Pelvic Floor Opening
Sheree begins on the floor, bed, or couch and cues relaxation through the abdominal muscles and low back. The first position brings the hips and knees up toward the body, with options to hold the legs or feet depending on mobility.
The purpose is to open the pelvic floor between the sit bones and allow the floor to elongate. She encourages using breath rather than forcing the range.
Stretch 2 and 3: Hip and Hamstring Mobility
The transcript then moves through single-leg work, pulling one hip toward the chest while avoiding pinching. Sheree also uses a yoga strap, sheet, or towel around the foot to bring the leg up and work into hamstring mobility.
She explains contract-relax and ankle pumps as ways to mobilize the nerve sheath and tissue through the buttocks and back of the leg. Breath and air pressure management are part of every stretch.
Stretch 4: Butterfly
The final stretch is butterfly, which can be done in bed before getting up. The feet come together, knees open, and the low back relaxes toward the bed, mat, or floor.
Sheree frames the butterfly as an accessible way to open the inner thighs and pelvic floor without needing an intense stretch. The goal is comfortable length and relaxation.
What to Watch For
Transcript-informed checkpoints
- Use the floor, bed, or couch if that is more comfortable
- Relax the abdominals and low back before pulling into the stretch
- Use breath to manage pressure during stretching
- A strap, sheet, or towel can help with hamstring work
- Butterfly can be done gently in bed
Get the Pelvic Wellness Starter Course
Follow along with the full 1+ hour class and build a structured pelvic health routine
How to Use This Guidance Safely
This page summarizes the video for education and search visibility. It should not replace a diagnosis, prescription, or individualized pelvic floor physical therapy plan.
When to Get Help
Stretching should not increase pelvic pressure, pain, numbness, or urinary or bowel symptoms. Adjust or stop if your body reacts poorly.
Frequently Asked Questions
What stretches does Sheree show?
The transcript includes supported pelvic floor opening, single-leg hip-to-chest work, strap-assisted hamstring and nerve mobility, and butterfly.
Can I do these on a bed?
Yes. Sheree says the floor, bed, or couch can work if getting to the ground is uncomfortable.
Why use breathing while stretching?
Breath helps manage pressure and encourages the pelvic floor, low back, and abdominal area to relax.
What if my hip pinches?
Sheree suggests adjusting the leg position, moving the hip around, or staying in a range that does not pinch.
Sheree DiBiase
Sheree DiBiase has been a physical therapist for over 40 years, with specialized expertise in pelvic floor rehabilitation, pelvic health education, and whole-person recovery. She is the founder of Lake City Physical Therapy and the creator of the Pelvic Floor Pro app.
