A Month of Magic, Rest & Gentle Release: Your December Pelvic Relief Bingo for Pelvic Pain Relief

Penny Petersson
Dec 1, 2025
4 min read

We’ve just entered the very last month of the year — also the coziest, in my opinion — and it’s the perfect time to slow down, reflect, and take a moment to simply land.

This month’s Pelvic Relief Bingo Card is an invitation into a soft, magical world where you get to care for your pelvis, your nervous system, and your whole being — gently, intentionally, and without pressure.

Why Gentle Habits Support Pelvic Pain Relief

Your pelvis responds beautifully to small, intentional moments. These simple practices can help with pelvic pain relief, hypertonicity, nervous system support, and feeling safe in your body.

I created these bingo cards to bring more magic, joy, and softness into your pelvic healing journey. Let this be your reminder that healing doesn't have to be intense or all-consuming. Sometimes it’s just one cozy moment at a time, one square at a time, letting yourself be guided.

Below, I’m highlighting a few practices you’ll find in December’s Pelvic Relief Bingo Card — with extra insight and inspiration to help you feel supported and connected.

Seated Pelvic Tilts: A Simple Practice for Pelvic Pain Relief

I’m all for making your healing journey easier — especially on busy days. Movement is so important when you live with pelvic tension, so this square is about inviting movement in with ease.

Next time you have 2 minutes at your desk, sit tall and land on both sitz bones. Place your hands on your pelvis (highly encouraged), inhale and gently shift forward into an anterior pelvic tilt. Exhale and shift back into a posterior pelvic tilt. Try 10 slow reps, moving with your breath. This not only invites in movement, but you're also intentionally connecting with your breath - WIN WIN.

Release Breath

Inhale softly through your nose, and exhale loudly through your mouth — like a big “haaaaah.” If it feels good, inhale and lift your arms overhead, then exhale forcefully and fold forward. This creates a rapid release of tension through your entire body and being. If your pelvis doesn’t love the folding motion, skip that part. The breath alone is powerful.

Z-Lying (A Favourite): A Restorative Position for Pelvic Floor Easing

Lie down and place your feet + lower legs on a chair or the couch. Rest your hands on your belly and breathe mindfully into your pelvis.

What do you notice?

Z-lying is an incredible way to:

relax your pelvic floor
ease pelvic pain
regulate your nervous system
unwind tension after a long day

This one might become your new daily habit, who knows?

Hug the Earth Pose (Half Frog Pose)

Lie on your belly with your left cheek on the floor. Bring your arms into cactus arms. Slide your right knee up toward your right elbow and let yourself settle.

With every inhale, let your ribcage and belly gently expand into the floor. With every exhale, soften and melt deeper.

This pose opens the hips, inner thighs, and pelvic floor — deeply restorative, grounding, and perfect for this time of year. Take 10 breaths, then switch sides.

Morning Diaphragmatic Breathing for Pelvic Pain Relief

Before the day's stressors creates tension in your body, connect with your breath and pelvic floor. This is such a beautiful way to set the tone for your day — calm, grounded, and connected.

If you want to learn more about the power of diaphragmatic breathing, and its importance in pelvic health - you can read my full post here.

A Month of Magic, Rest & Gentle Release: Your December Pelvic Relief Bingo for Pelvic Pain Relief

Watch: Single All the Way 🎬

I had to include this one because I think this movie is hilarious, adorable, and SO cozy. And honestly? Joy is healing, and this month is for joy!

Read: How My Neighbour Stole Christmas

You’ve been asking for smut recs, so here you go — holiday edition. This book is cute, enemies-to-lovers, festive, and FUN.

I truly believe that pleasure, desire, and understanding what turns you on are essential to pelvic healing. And if you live with Lichen Sclerosus…Tell me:

Do the “juices” make your LS feel better?
And how do you think your LS would react to the candy cane scene? I’m dying to know.

A Month for Reflection for Pelvic Pain Relief

A big part of this month’s bingo card is about reflecting on the past year, before setting the tone for the new. If you want some extra journaling prompts, here are some great ones:

What have you learned about yourself?
What surprised you?
What shifted in your body?
How can you support yourself even more next year?

I can’t wait to hear what you learn from this month’s cozy practices. Feel free to come back to this post and comment your favourite square.

Don’t Forget Your Prize!

Once you get BINGO (or complete the whole card — go you!!), choose a prize for yourself. Here are some fun ideas based on what people told me last month: