Bedtime Stretches for Overactive Bladder & Tension Relief

If you’re feeling tight, tense, or craving a calm end (or start) to your day, this 14-minute bedtime pelvic floor release routine is for you. This gentle, feel-good sequence is designed to help you unwind, relieve pelvic tension, and connect with your body, whether you’re stretching in bed or on a yoga mat.

Why Pelvic Floor Relaxation Matters — Especially for Overactive Bladder

Many people are surprised to learn that symptoms like urinary urgency, frequent trips to the bathroom, and even overactive bladder (OAB) can stem from a pelvic floor that’s too tight.

When pelvic floor muscles are chronically clenched or tense, they can disrupt the natural communication between your bladder and brain. This can create the sensation of needing to “go” urgently... Even when your bladder isn’t full.

Gentle stretching and breath-focused movement soothes the nervous system, encourages pelvic floor muscle relaxation, and restores balance to your bladder (so that it's not hypersensitive and always ready to release).

Read this powerful comment about pelvic floor relaxation:

What You’ll Experience in This Routine:

🧘‍♀️ Leg and Hip Stretches – Ease tightness in the glutes, hamstrings, and hip flexors... areas that are closely connected to the pelvic floor.

💫 Pelvic Floor Breathing – Learn to gently breathe into the belly and pelvic bowl to support down-regulation and release.

🌙 Gentle Twists & Shoelace Pose – Calm your nervous system with hip-opening poses that support emotional and physical letting go.

🦋 Reclined Butterfly (Supta Baddha Konasana) – Open the inner thighs and pelvic region for a peaceful close to your practice.

Whether you're ending your day or easing into your morning, this pelvic floor relaxation routine offers a moment to connect, soften, and let go of what your body may be holding onto.

Your New Evening Ritual

If you’re dealing with pelvic tension, bladder urgency, or simply need a reset, consider making this sequence a regular part of your routine. Press play, take a breath, and let the softening begin.

➡️ Watch the full routine here:

Options are good!

If you have a little more time than the 14-minute video above, then try the following bedtime stretching routines! All are great for pelvic floor release. 

Try this 22-minute bedtime routine for pelvic tension: 

Or try this 27-minute bedtime routine for prolapse and overactive bladder: 

If you have 35 minutes, try this calming bedtime yoga routine: 

💛 If you're craving more soft and gentle pelvic floor care, check out my free three-minute miracle — the perfect "anytime" stretch for quick relief.

Sign up for the MIRACLE right here!

Soft can be strong. Gentle can be powerful. It's time for your miracle. You deserve it! If you're ready, I can help. Sign up today.