Happy Baby Stretch (Supine)
A gentle floor stretch that opens the hips and inner thighs and eases tension in the lower back and pelvic floor. Done lying on the back with slow breathing.
How to Perform
1Lie on your back with knees bent and feet flat on the floor.
2Bring both knees toward your chest, holding your upper shins gently.
3Hold the outside of your feet, with your knees bent and feet facing up.
4⏱ Hold 10sLet your knees open gently to the sides until you feel a mild inner thigh stretch. Keep your tailbone down and breathe slowly. Hold for 10 seconds.
🔁 Repeat this exercise 5 times
Watch the Exercise
Muscles Targeted
This inner-thigh muscle brings the thigh inward. It gently lengthens as the bent knees open sideways.
This large muscle lies along the inner thigh. Opening the hips stretches it without forcing the knees down.
This buttock muscle straightens the hip. Bringing the bent thighs toward the chest gently lengthens it.
This pelvic floor muscle supports the pelvic organs. Slow breathing encourages relaxation without isolating this muscle.
Helpful For
Uses slow breathing to practise pelvic floor relaxation. Keep comfortable without pushing down or forcing the legs apart.
Gently practises hip bending and opening. Hold the shins or thighs if reaching the feet is difficult.
Supports the back while the hips move. Stop if the position increases back or leg symptoms.
Gently stretches the inner-thigh muscles as the knees open. Keep the range mild instead of pulling harder toward the floor.
Benefits
- Gently increases hip and inner thigh flexibility.
- Helps the pelvic floor relax with slow breathing.
- Eases lower back tension.
- Calming, low-effort stretch on a mat or bed.
Precautions
- Do not force the knees down or pull hard on the feet.
- Stop if you feel pain, dizziness or numbness. Mild stretch only.
- Keep head and neck relaxed. If you can't reach your feet, hold behind the thighs or use a strap.
- Pregnancy, or recent hip, knee or spine injury or surgery: check with a physiotherapist first.
- Do not push or bear down. Just let the pelvic floor soften.
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