Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

90/90 Breathing with Pelvic Floor Relax

BeginnerMobilityTier T0
90/90 Breathing with Pelvic Floor Relax

Gentle breathing exercise to calm the nervous system and activate deep core muscles. Excellent for acute SI pain relief and starting any SI joint program.

Targets: SI Joint
Muscles: Pelvic Floor

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • bed or couch
  • chair

No equipment? Try: bed, couch

Dosage

2

Sets

8

Reps / Time

30 sec

Rest

4 sec inhale / 6-8 sec exhale

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with calves resting on a chair or couch
  • Position so hips and knees are both at 90 degrees
  • Arms relaxed at sides, neck in neutral position
  1. 90/90 Breathing with Pelvic Floor Relax - Step 1 of 5: Inhale slowly through your nose for 4 counts

    Step 1 of 5

    Inhale slowly through your nose for 4 counts

  2. 90/90 Breathing with Pelvic Floor Relax - Step 2 of 5: Feel your ribs expand sideways

    Step 2 of 5

    Feel your ribs expand sideways

  3. 90/90 Breathing with Pelvic Floor Relax - Step 3 of 5: Exhale slowly, gently drawing lower belly inward

    Step 3 of 5

    Exhale slowly, gently drawing lower belly inward

  4. 90/90 Breathing with Pelvic Floor Relax - Step 4 of 5: Imagine zipping up tight jeans without holding breath

    Step 4 of 5

    Imagine zipping up tight jeans without holding breath

  5. 90/90 Breathing with Pelvic Floor Relax - Step 5 of 5: Keep buttocks relaxed - do not clench

    Step 5 of 5

    Keep buttocks relaxed - do not clench

Breathing

  • Inhale 4 counts through nose
  • Exhale 6-8 counts through mouth

Form Cues

  • Ribs down toward hips
  • Neck and shoulders stay relaxed
  • No butt clenching - glutes stay soft
  • Breathe into your sides, not just chest

Common Mistakes to Avoid

  • Clenching buttocks during exhale
  • Holding breath instead of gentle engagement
  • Pushing belly out instead of drawing in
  • Tensing neck and shoulders

Safety Information

Very safe exercise. Stop if dizzy from breathing exercises.

Progressions

Add light arm movements during exhale

Regressions

Use pillow under head if neck uncomfortable

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.