Blossom + Open: A Gentle Pelvic Expansion for Pelvic Pain Relief

If you live with pelvic pain, you can now go download the new Pelvic Relief Bingo Card - completely free.

Each month, you get access to a new card designed to support your pelvis, help you learn about your body & self, and guide you towards living with less pelvic pain. In this space we like to make it whimsical, and we're bringing that energy into your pelvic healing journey as well! The theme this month is: Blossom + Open: A Gentle Pelvic Expansion

And as you move through your bingo this month I invite you to explore the concept of Visualizing Your Pelvic Floor As a Blooming Flower

In this blog post, we'll explore a few of the practices more deeply - so you can understand why they work and how they support pelvic pain relief.

You can either try the practices below on their own, or download the full bingo card to make your journey more playful and consistent.

Gentle Practices for Pelvic Pain Relief This Spring

Visualize Your Pelvic Floor as a Blooming Flower

As you inhale, imagine your pelvic floor gently opening, widening, and lengthening - like a flower blooming.

As you exhale, feel the flower softly closing.

Your pelvic floor is designed to move with your breath. This visualization helps you build awareness of that natural movement and can support your body in releasing unnecessary tension.

Read more about the breath and the pelvic floor here.

Let Your Jaw Unclench + Notice Your Pelvic Floor

Your jaw and pelvic floor are deeply connected - one of those connections being through the fascial system.

Fascia runs from the jaw down into the pelvis, meaning tension in one area often reflects in the other.

As you mindfully unclench your jaw, notice what happens in your pelvic floor.

Does it soften? Does it drop?

Does anything shift?

You can read more about this connection here.

Focus on Glimmers for One Day

A glimmer is the opposite of a trigger.

It’s a small moment that makes you feel safe, supported, or even slightly joyful.

This could be:

• the color of the sky at sunset

• a meaningful conversation

• noticing something beautiful on your walk

“Glimmers are micro-moments of feeling safe and regulated, a tiny spark that helps build a foundation for powerful change.” — Deb Dana

Table Rock Backs with Internal Rotation

Come into a table top position with your hands under your shoulders and knees under your hips.

From here, place your feet slightly wider than your knees so the hips are in a gentle internal rotation.

As you inhale, slowly shift your weight back toward your heels.

Feel a subtle stretch through the pelvic floor and the hips.

As you exhale, gently shift your weight forward again.

Move slowly, letting the breath guide the movement.

This practice encourages:

• gentle pelvic floor lengthening

• awareness through the hips

• safe, controlled opening

Stay within a range that feels supportive.

Do One Thing Slowly on Purpose

How often are you rushing through your day?

Trying to get everything done as quickly as possible?

That constant sense of urgency can create tension in the body, including the pelvic floor.

Instead, choose one thing today and do it slowly on purpose.

Notice:

• your breath

• your body

• your pace

This is a simple but powerful way to support nervous system regulation - and in turn, pelvic pain relief.

You’ll notice that many of the squares on this month’s bingo card focus on nervous system regulation.

That’s because your pelvic pain isn’t just physical - it’s deeply connected to how safe your body feels.

The more you support your nervous system, the more your body can soften, let go, and land. And remember, as you do the practices above and on the Pelvic Relief Bingo Card - see if you can continue to bloom like a flower through the pelvic floor, let that be your focus.

Let April Be a Season of Opening

Remember, it's the small steps, the magical moments, and you taking time to actaully getting to know your body that matters. Living with chronic pelvic pain, perhaps in your case, it becomes a liftstyle supporting your beautiful body. And instead of looking at it as a chore, and a burden, how can you invite in small moments that make it bearable and slowly start to build a life that suits you?

If you haven’t yet, you can download the April Pelvic Relief Bingo Card - 24 gentle ways to support your pelvis this month. Let's make the journey more embodied! Stay radiant, Penny