02/12/2026
As a Physiotherapist and Pelvic Floor Physiotherapist, my priority is achieving your functional goals, and yes, sometimes that includes s*x.
However you plan on spending your Valentine’s Day, here is a comprehensive, beginner-friendly routine to support your hips. As always, seek advice from a medical professional for safe and personalized care – and if you’re curious – come in for an assessment!
❤️ Sleeping Pigeon – A variation of Pigeon (which I prefer more) that stretches your glutes, piriformis, and other hip muscles. For a good stretch, aim for 30-60 sec pain free.
❤️ Hip 90/90 – A hip mobility exercise focussing on improving hip rotation at the joint. Keep knees at a 90 degree angle and feet planted firmly on the ground. You can use hands for additional support. Aim anywhere between 10-20 rotations pain free.
❤️ Adductor Forward Fold – This is a challenging stretch and can actually be quite emotional because of stored tension (and emotions) in the inner thighs. This is a great stretch for the hamstrings and adductors, so for anyone wanting to do the splits this is for you. Aim for 30-60 sec pain free.
❤️ Glute Bridge – A classic exercise often rushed through and done incorrectly. It targets glute strength, but this also supports your low back and core. Make sure you tuck your tailbone (posterior pelvic tilt) and brace your lower abdominals before lifting. Also, exhale on the lift for better control and core engagement. Ideally, the goal is not to lift extremely high, rather, maintain the flat back position while bridging. Aim for 8-10 reps 2-3x.
📝 Nicole Kirby, Physiotherapist/Pelvic Floor Physiotherapist
