How to Relax Your Pelvic Floor
The pelvic floor is a group of muscles that acts as a sling, supporting your bladder, bowel, and uterus. It is responsible for helping you control your bladder and bowel, and also plays a role in sexual intercourse. Many folks experience pelvic floor issues, such as incontinence, as a result of childbirth, obesity, chronic constipation, or other strains put on the pelvic floor. Often times when someone has pelvic floor dysfunction (such as urinary leaking, prolapse, pelvic pain, etc) the initial thought is that the pelvic floor is weak and needs to be strengthened with Kegels. This could make the pelvic floor too tense! Did you know that having a pelvic floor that is too tense can also create problems? Incontinence, trouble emptying your bladder, and even pain during sex can be signs of a pelvic floor that is too tense.
The good news is that pelvic floor tension is a problem that you can do something about. Below are some simple exercises and stretches that I teach my patients to help with pelvic floor tension.
Note: It is always recommended to consult a pelvic floor physical therapist prior to performing exercises related to the pelvic floor. A physical therapist can provide you with a proper diagnosis and put you on a custom treatment plan just for you!
Are you ready to optimize your pelvic health and get back to the things you love? Click below to set up a free 15-minute consult call or book a PT visit with Dr. Hannah.
SEATED DIAPHRAGM BREATHING
Place one hand on your chest and another hand on your belly, just below your rib cage.
Take a deep breath in to the count of three, and then exhale to the count of four.
When you inhale, your pelvic floor relaxes, and as you exhale, your pelvic floor returns to its resting state.
Practice this breathing for 5-10 minutes each day.
CAT/COW FLOW
Come into a table top position. Position shoulders over wrists, and hips over knees.
Inhale, drop your belly down and gaze up.
Exhale, round your back and bring your chin to your chest. Repeat 10x.
FIGURE 4 POSE
Lay on your back and bend your knees. Cross your right ankle over your left thigh.
Thread your hands behind your left leg and hug your legs to your chest
Breathe for 1 minutes and switch sides.
EXTENDED CHILDS POSE
Bring your big toes together, take your knees apart. Walk your hands forward and rest your forward on the floor.
Breathe deeply into your back, belly and pelvic floor. Stay for 1-2 minutes.
LEGS UP THE WALL
Sit close to a wall.
Simultaneously swing your legs up the wall, and position your trunk perpendicular to the wall
Place your hands on your belly or next to your body. Stay for several minutes.
