Relax Pelvic Floor: Tips from a Pelvic Floor Therapist

People often think that pelvic floor weakness is the cause of many pelvic floor issues. While this can be true, often pelvic floor tension is the main cause of dysfunction. Understanding the importance of this muscle group and learning how to relax it effectively can not only alleviate discomfort but also enhance your bodily functions, from bladder control to sexual health. 

Understanding Your Pelvic Floor Muscles

The pelvic floor is a crucial group of muscles stretching like a hammock from the pubic bone to the tailbone. These muscles support the bladder, uterus, and rectum. Like any muscle in your body, the pelvic floor can become tight and overactive, leading to a range of discomforts and symptoms, such as pain during intercourse, lower back pain, and urinary issues.

Identifying signs of a tense pelvic floor is crucial. Common indicators include difficulty starting to urinate, a stop-start flow, and a feeling of incomplete bladder emptying. It’s also important to recognize the emotional stressors that can exacerbate this tension, as mental and physical health are deeply connected.

Daily Habits for Pelvic Floor Health

Integrating simple changes into your daily routine can profoundly impact your pelvic floor health. First, focus on your posture, but not how you would typically think. Instead of finding “perfect posture” and staying there, focus on changing positions frequently throughout the day and getting bouts of movement or walking in whenever possible. This will help prevent tension from forming. 

Hydration also plays a pivotal role. Drinking plenty of water ensures smooth urinary tract functions, which helps reduce strain. Additionally, managing your fiber intake is crucial, as constipation can lead to excessive straining and further tension in the pelvic muscles.

Exercises to Relax the Pelvic Floor

Relaxing your pelvic floor muscles can be achieved with specific exercises that encourage them to release tension. Here are some practical exercises you can try:

Diaphragmatic Breathing

Often called deep belly breathing, this exercise promotes relaxation of the pelvic floor muscles as you breathe deeply into your belly. 

Lie down comfortably, place one hand on your chest and the other on your belly, and breathe in deeply through your nose, ensuring your belly rises more than your chest. Exhale slowly through your mouth, allowing the belly to fall. This helps reduce the tightness of the pelvic muscles.

Pelvic Elevators

Pelvic elevators help us focus on coordinating our pelvic floor movements. A healthy pelvic floor should contract when we need it to up to the “attic”. This is indicated when trying to stop ourselves from urinating or having a bowel movement. The pelvic floor should then return to its resting position at the “ground floor” where it should stay for all day to day activities. We only want it to go downward to the “basement” when having a bowel movement. Practicing pelvic elevators means trying to slowly and with control contract the pelvic floor up and then slowly release it all the way back down. 

Child’s Pose

This yoga pose is excellent for relaxing and stretching the pelvic floor muscles. Kneel on the floor, touch your big toes together and bring your knees wide apart, then sit your butt back on your heels. Focus on your diaphragmatic breathing in this position, holding this pose to allow gravity to help release tension in your pelvic area.

Happy Baby Pose

Another yoga pose that helps relax the pelvic floor is happy baby. Lie on your back, grab the outside of your feet with both hands and open your knees slightly wider than your torso. Bring your knees toward your armpits and rock gently side to side to increase the stretch and relaxation effect on the pelvic muscles.

When to Seek Help from a Pelvic Floor Therapist

Sometimes, self-care and home exercises aren’t enough, which is when a pelvic floor therapist’s role becomes invaluable. If you’re experiencing ongoing pain, discomfort during sex, or urinary issues despite your efforts, it might be time to consult a professional. A pelvic floor therapist can provide personalized exercises and treatments tailored to your needs.

A trained professional can also help you better understand your body and teach you techniques you may not find through general advice. This personalized attention can be the key to effective relief and long-term health benefits.

Lifestyle Changes for Better Pelvic Health

Alongside exercises and good habits, making broader lifestyle changes can enhance pelvic floor health. This includes weight management, as excessive body weight can increase pressure on the pelvic floor muscles, worsening the symptoms. Quitting smoking is also advisable, as coughing can exacerbate the problem by putting extra stress on the muscles.

Mindfulness and stress management techniques, such as yoga and meditation, can also help relax not just the pelvic floor but the entire body, contributing to overall well-being and health.

Integrating Resolve Physical Therapy into Your Journey

At Resolve Physical Therapy, we understand individuals’ unique challenges with pelvic floor issues. We pride ourselves on creating a compassionate environment where we tailor a plan that fits into your life seamlessly. With our expertise in pelvic floor physical therapy, we develop strategies that are effective and easy to integrate into your daily routine.

Our commitment is to help you regain comfort and confidence in your physical abilities without telling you to stop what you love doing simply. Instead, we guide you through each step of your personalized plan, ensuring you feel supported throughout your journey to better pelvic health.

Conclusion

Relaxing your pelvic floor muscles doesn’t have to be a daunting task. With the right knowledge, daily practices, and the support of a professional pelvic floor therapist, you can alleviate discomfort and enhance the quality of your life. 

At Resolve Physical Therapy, we support your journey every step of the way, ensuring you can move pain-free and enjoy your activities without limitations. Remember, taking care of your pelvic floor is vital to your overall health, and you don’t have to do it alone.