Why is it Important to Relax Pelvic Floor Muscles and How Can I Do So?
When most people think of pelvic floor exercises, their mind often goes to pelvic floor contractions aka Kegels, or Kegel exercises.
While this is an important action to be able to do and maintain under various levels of stress, being able to relax the pelvic floor muscles appropriately is just as important.
When the pelvic floor muscles become tense and carry tension throughout every activity, this dysfunction can lead to pelvic floor overactivity.
This type of pelvic floor dysfunction affects quality of life and should be treated with various strategies to relax these muscles and provide support from other areas of the body as well.
Why would the pelvic floor muscles need to be relaxed and why are they “tight” in the first place?
There can be many reasons why the pelvic floor muscles have become overused and certain activities can cause muscles to tighten up.
For example, people that often keep their abdominal muscles engaged, “suck the belly in”, and don’t give the core muscles adequate time to relax, a person can develop this overactivity. Similar results can occur from people that tend to hold their urine for many hours without relief or haven’t had a bowel movement for long periods of time.
Keeping the pelvic floor muscles activated for a long time can lead to tension and pain.
The pelvic floor muscles are just like many muscles in the body, they are designed to contract and to relax. When tension is kept in these muscles, blood flow to this area is limited which can cause pain, ischemia, and further symptoms.
Quality of life is affected by these symptoms such as painful intercourse or insertion of a tampon, pain with gynecological exams, incomplete emptying of bladder and bowels, and this can lead to irregular urinary flow and constipation.
This type of pain can also travel to nearby muscles working to aid in the dysfunction which can result in pain around the hips, the lower back, and the pelvic region.
This type of dysfunction is impactful to a person’s psychological well-being and needs to be managed as soon as possible. Anxiety and despair can arise from the expectation of pain and the recurrence of these symptoms. This type of chronic pain and anxiety fuels the cycle of overactivity and makes it even harder to relax the pelvic floor muscles.
How do we relax the pelvic floor muscles?
The good news is that there is something to be done about overactivity and there are various ways to aid in relaxing the pelvic floor.
Every person is different and each exercise or activity should be tailored to an individual’s needs. The best thing to do would be to seek help from a pelvic health physical therapist and or medical professional.
In the meantime, there are some ways to start learning about the pelvic floor and how to relax these muscles.
Diaphragmatic breathing
The diaphragm and the pelvic floor muscles move together and work in sync to provide adequate changes in trunk pressure but also maintain healthy movement. When you breathe in, the pelvic floor lengthens and when you breathe out, the pelvic floor muscles return to their resting state. A way to help relax the pelvic floor is by tapping into a lengthening movement with the diaphragm.
Place a hand on your chest and another on your belly (seated or lying down)
Take a long deep breath in through the nose and make sure to fill the belly with air (not your chest). Inhale for 4 seconds. Notice how the pelvic floor wants to lengthen and “drop down” while inhaling (might take some practice)
Exhale slowly through the mouth for a count of 6 seconds.
Repeat the steps above for a total of 5-10 minutes every day.
Child’s Pose
Another option is the child’s pose
Start on your hands and knees while spreading the knees apart while bringing the feet a bit closer
Stretch the arms out and forward as you sit back onto your heels and allow your forehead to touch the ground
You may also want to incorporate diaphragmatic breathing into this stretch
Do this 5 x 1 minute every day
Happy Baby Pose
Lastly, try happy baby pose to relax the pelvic floor.
Lay on your back and bring the knees towards your chest. Place the hands behind the knees and separate the legs away. If this position is uncomfortable, you can do one leg at a time while letting the pelvic floor release tension.
You can incorporate some rocking back and forth
Do this for 3 x 1 minute every day. You can add diaphragmatic breathing to this stretch if it feels comfortable
Where to get help for your pelvic floor
If you’re looking for personalized, one-on-one sessions to address your pelvic floor concerns, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
If you’re looking for providers who will listen to you and help you get to the root cause of your pelvic concerns, we’ve got you. We’re here to help you if you’re experiencing pain, heaviness, leaking, or are pregnant/postpartum and want to continue safely working out/running/lifting during your pregnancy and get back to your sport after birth.
Get started today by booking a discovery call.
