Gentle Psoas & Side Body Stretches
Your hips and side body hold tension, both physically and emotionally. These gentle stretches release tightness in your side ribs and psoas (hip flexors), while also supporting digestion, breathing, and overall ease. All you’ll need is a yoga bolster or a few folded blankets.
Why These Stretches Matter
- Release tension in the hip flexors and side waist.
- Support digestion and relieve bloating.
- Expand your breathing by opening the ribs.
- Encourage deep relaxation through gentle compression and lengthening.
What You’ll Do in This Routine
- Psoas Release on Belly – Rest over blankets to gently stretch the front hips and massage your digestive organs.
- Side Body Stretch – Arch over the blanket to open ribs, waist, and side body for better breathing.
- Deep Hip & IT Band Stretch – Intensify the side stretch with added support under the hip.
- Hip Flexor & Quad Release – Bend the knees while resting over the bolster to deepen the stretch.
- Back-Lying Hip Opener – Place hips on blankets and hug knees to chest, keeping ribs grounded.
- Gentle Belly Massage – End with hands-on release for your lower belly and psoas area.
This sequence combines strength, softness, and breath to create spaciousness and freedom in your body. It’s especially powerful for anyone who:
>> Sits long hours...
>> Experiences back, hip, or pelvic floor tightness...
>> Or wants a simple way to reconnect with their body.
Take it at your own pace, use the props that feel supportive, and allow your body to melt into each posture.
Watch and follow along with the full routine here:
Want more ways to reconnect with your body and your inner strength?
Work with me!
I offer online pelvic wellness courses, live events, retreats, and in-person care.
đź’– Do you have pelvic tension or pain, or bladder frequency (feeling like you always have to go)? Take my free pain MASTERCLASS and consider my Overcome Pelvic Pain program.
đź’– Do you have pelvic organ prolapse, or do you leak urine when you cough or sneeze? Get my free PROLAPSE GUIDE and consider my Lift for Prolapse Relief program.
đź’– Live events + see me in-person: www.briannegrogan.com/events
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