5 Simple Exercises to Help Relax Your Pelvic Floor Muscles: Are you constantly feeling uncomfortable or experiencing pelvic pain? It’s time to give your pelvic floor muscles some love. These important muscles play a crucial role in bladder and bowel control, sexual function, and childbirth. And like all the other muscles in your body, they too can become tense and require relaxation exercises. In this blog post, we’ll share five simple yet effective exercises that will help you relax your pelvic floor muscles. Get ready to feel more comfortable and confident with these tried-and-tested techniques!
The pelvic floor muscles are a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. These muscles are essential for urinary and bowel control, as well as sexual function.
When these muscles are weak or tight, they can cause problems such as incontinence, pain during sex, and difficulty reaching orgasm. However, there are simple exercises you can do to help relax your pelvic floor muscles and improve your overall health and well-being.
What are Pelvic Floor Muscles?
The pelvic floor is a bowl of muscles at the bottom of the pelvis that supports the bladder, bowel, and uterus. The pelvic floor muscles are what control the release of urine and feces. When these muscles are weak or tight, they can cause urinary or fecal incontinence, pain with sex, pain in the lower back or pelvis, and/or difficulty reaching orgasm. There are a number of simple exercises you can do to help relax your pelvic floor muscles.
Why it’s Important to Relax Your Pelvic Floor Muscles?
A pelvic floor is a group of muscles that support the bladder and bowel. The pelvic floor muscles are located between the pubic bone and the tailbone. The pelvic floor muscles contract and relax to control urination and bowel movements.
Pelvic floor muscle relaxation is important for several reasons:
1. To prevent or treat incontinence (leakage of urine or stool)
2. To improve sexual function
3. To ease pain in the pelvis, low back, or perineum (the area between the anus and vulva or scrotum)
4. To promote healing after childbirth or surgery in the pelvis
Pelvic floor muscle relaxation can be achieved through a variety of methods, including Pelvic Floor Muscle Training (PFMT), biofeedback, electrical stimulation, and manual Pelvic floor therapy.
Exercises to Help Relax Your Pelvic Floor Muscles
5 Simple Exercises to Help Relax Your Pelvic Floor Muscles
Exercises to Help Relax Your Pelvic Floor Muscles
One of the most effective ways to relax your pelvic floor muscles is to do some specific exercises. Here are a few that you can try:
1) The Squat. This exercise is great for overall pelvic health and can help to release tension in the pelvic floor muscles. To do the squat, stand with your feet shoulder-width apart and lower your buttocks down towards your heels. Keep your knees behind your toes and breath deeply as you hold this position for 30 seconds to 1 minute.
2) The Child’s Pose. This yoga pose is excellent for lengthening and stretching the pelvic floor muscles. To do the child’s pose, start on all fours with your knees hip-width apart. As you exhale, slowly sit back on your heels and lower your forehead to the ground. Reach your arms out in front of you and rest them on the ground. Hold this pose for at least 30 seconds, breathing deeply throughout.
3) The Kegel Exercise. This exercise is specifically targeted at strengthening the pelvic floor muscles. To do a kegel, simply squeeze your pelvic floor muscles (as if you were trying to stop urinating midstream) and hold for 5 seconds. Relax for 5 seconds and then repeat 10 times. You can do this exercise anywhere – even while sitting at your desk!
Pelvic tilts are a great way to help relax your pelvic floor muscles. To do a pelvic tilt, lie on your back with your knees bent and your feet flat on the ground. Place your hand on your stomach and slowly tilt your pelvis towards your head, then back down again. You should feel gentle stretching in your lower back and buttocks as you do this. Repeat 10 times.
Child’s Pose with Release
Assuming a comfortable position on your hands and knees, begin by exhaling and lowering your buttocks towards your heels as you lengthen your spine. Once you reach a point where you can no longer lengthen your spine, allow your forehead to rest on the ground (or supported by a block or blanket) and allow your arms to extend long in front of you, palms flat on the ground.
Remain in this position for at least 5-10 deep breaths, allowing your body to sink deeper into the stretch with each exhalation. To intensify the stretch, you may gently sit back on your heels. To release the pose, simply come back up to your hands and knees and take a few deep breaths before continuing on with the rest of your practice.
Knees on Chest
This exercise is great for helping to relieve tension in the pelvic floor muscles. To do it, simply lie on your back with your knees bent and your feet flat on the ground. Then, place your hands on your thighs and slowly bring your knees up towards your chest. Once they are as close to your chest as you can comfortably get them, take a deep breath in and then exhale as you release the tension in your pelvic floor muscles. Repeat this several times until you feel the muscles start to relax.
Hip Circles – These simple exercises help to relax your pelvic floor muscles and allow for better blood flow to the area. Lie on your back with your knees bent and feet flat on the floor. Place a small pillow under your lower back for support if needed. Use both hands to slowly circle your hips in a clockwise direction 10 times, then repeat in the counterclockwise direction.
Cat and Cow Poses
The cat and cow poses are two simple exercises that can help relax your pelvic floor muscles. To do the cat pose, start on all fours with your spine in a neutral position. As you inhale, round your back up towards the ceiling and tuck your chin to your chest. As you exhale, arch your back and let your head drop down between your arms. Repeat this sequence 10 times.
To do the cow pose, start on all fours with your spine in a neutral position. As you inhale, lift your tailbone and chest up toward the ceiling while dropping your belly toward the floor. As you exhale, come back to a neutral spine. Repeat this sequence 10 times.
Tips for Getting the Most out
If you’re like most people, you probably don’t think about your pelvic floor muscles very often. But these muscles play an important role in sexual function and urinary continence.
Here are some tips for getting the most out of simple exercises that can help relax your pelvic floor muscles:
1. Do them regularly. Just like any other muscle in your body, the pelvic floor muscles need to be worked on a regular basis to stay strong and healthy. Try to do the exercises every day, or at least a few times a week.
2. Be consistent with your form. It’s important to perform the exercises correctly in order to get the most benefit from them. If you’re not sure how to do them, ask your doctor or physical therapist for help.
3. Use relaxation techniques. While doing the exercises, focus on relaxing your entire body and breathing deeply. This will help increase blood flow to the area and promote healing.
4. Don’t overdo it. When starting out, it’s important not to overdo it and strain your muscles unnecessarily. Start with shorter sessions and gradually increase the time as your muscles become stronger.