Hello mam im dr.hema physiotherapist. I understand your concern. There are stretches and exercises which have provided reduced levels of pain for some PNE patients. However, there have been cases where the wrong stretches make the constant pain worse. Pudendal nerve entrapment PNE causes shortening and contraction of the muscles that line and support the saddle regions of the body, also known as the pelvic floor. These areas include the buttocks, thighs, hips, and perinieum. The goal is to lengthen and loosen the muscles without causing undue stretch on the nerve. Take advise of your physician or a trained medical professional before attempting these exercise. Any exercise that increases the range of motion of the affected muscles is beneficial. This includes 1.toe touches, 2.supine legs lifts 3.side leg raises where the leg is extended out and away from the mid-point of the body. These exercises help to improve range of motion and lengthen the muscles. 4. Pulling the knee gently toward the chest from a side-lying position loosens tight buttock muscles. 5.Swimming pools are a great place to perform range of motion exercises and you can start exercises as you mentiond. Range of motion exercises to all the joints.water therapy gives best results. Physiotherapy modalities for pain relief. Soft cushion or coccyx cushion can be used to take pressure off the nerves.avoid improper positions like cross sitting..cycling.. Stretches should not be held long ( 10 seconds) and be spread out through the day. Avoid kegels or any type of strengthening exercises to involved muscles. Continue walking to tolerable distance. Hope the information helps to guide you and in doubt please get back to us.