Your pelvic floor is a group of muscles that supports your pelvic organs and plays a role in bladder and bowel function, sexual function, and stability. You need to both strengthen and relax these muscles for proper function.
When people talk about pelvic floor exercises, they often focus on how to strengthen these muscles. But learning how to relax your pelvic floor is also important. If your pelvic floor muscles are too tight, this can also cause problems.
This article will cover several different pelvic muscle relaxation techniques, including diaphragmatic breathing and specific stretches. As with any new exercise program, it’s important to talk with a healthcare professional before you start.
What is the pelvic floor, and why should I relax it?
Your pelvic floor muscles form a sling from your pubic bone to your tailbone (coccyx). Think of them as a hammock inside your pelvis that supports your bladder, uterus (if you’re a woman), prostate (if you’re a man), and rectum. They’re important!
These muscles:
- support your pelvic organs
- help you control when you pee and poop
- contribute to sexual function
- stabilize your spine and pelvis
Sometimes, the pelvic floor muscles get too tight or tense. This is called having hypertonic pelvic floor muscles, and it can lead to pain, discomfort, and not being able to do the things you want to do.
That’s why it’s just as important to lengthen and relax your pelvic floor muscles as it is to strengthen them. Releasing tension can relieve symptoms and allow your muscles to work the way they’re meant to, similar to the stress relief one might find with adult coloring pages.
Finding your pelvic floor muscles
It’s important to know which muscles you’re working with. Here’s how to find your pelvic floor muscles:
- Try to stop your urine mid-stream. (Note: Don’t do this regularly, just for identification.)
- Imagine you need to hold back gas while sitting or standing.
It’s important to use the right technique and not strain. Focus on using only your pelvic floor muscles. Try not to tighten your abs or glutes.
What is pelvic floor dysfunction?
Pelvic floor dysfunction happens when the muscles of your pelvic floor aren’t working the way they should. Here are some symptoms:
- Leaking urine (incontinence)
- Pressure in your pelvis
- Pain when you have sex
- Constipation
- Lower back pain
There are two main types of pelvic floor dysfunction:
- Hypotonic: This means your muscles are weak and need to get stronger.
- Hypertonic: This means your muscles are too tight and need to relax.
Pelvic floor relaxation techniques
If you’re struggling with tight pelvic floor muscles, relaxation exercises, such as the Bradley Method relaxation techniques, can make a big difference. Here are a few to try:
Diaphragmatic breathing for pelvic floor relaxation
Diaphragmatic breathing, also called belly breathing, can help relax your pelvic floor.
Here’s how it works: when you take a deep breath, your abdomen expands, and your diaphragm lowers. When you breathe out, your abdomen contracts, and your diaphragm rises.
As your diaphragm moves, it gently massages your pelvic floor muscles, which helps them relax, similar to the gentle strokes used in effleurage massage.
Here’s how to practice diaphragmatic breathing:
- Lie down or sit somewhere comfortable.
- Put one hand on your chest and the other on your abdomen.
- Take a deep breath in through your nose for about 3 seconds, and feel your abdomen rise.
- Breathe out slowly through your mouth for about 4 seconds, and feel your abdomen fall.
- Do this for 5 to 10 minutes every day.
Pelvic girdle stretches for pelvic floor relaxation
Stretching the muscles around your pelvis can help reduce tension in your pelvic floor.
Here are a few stretches to try:
- Happy Baby Pose: Lie on your back, bend your knees toward your chest, and hold the outside of your feet. Gently rock from side to side.
- Child’s Pose: Kneel on the floor, sit back on your heels, and bend forward, resting your forehead on the floor. Extend your arms forward.
- Adductor Stretching: Sit with your legs wide apart and gently lean forward, feeling a stretch in your inner thighs.
- Piriformis Stretching: Lie on your back, bend one knee, and cross it over the opposite thigh. Gently pull the bent knee toward your chest.
Hold each stretch for 30 to 60 seconds, breathing deeply.
Making pelvic floor relaxation part of your day
Here are some ways you can incorporate pelvic floor relaxation techniques into your normal routine:
- Breathe deeply. Consciously practice diaphragmatic breathing throughout the day, whether you’re driving, working at your desk, or watching TV.
- Stretch regularly. Spend a few minutes each day stretching your pelvic girdle to keep your pelvic floor flexible.
- Move mindfully. Activities like yoga and Tai Chi can help you focus on your body and relax your pelvic floor.
- Work it out. Everyday exercises like squats and lunges can strengthen and add flexibility to your pelvic floor. Try to engage your pelvic floor muscles while you do these exercises to get the most benefit.
When to seek professional guidance
While these techniques can be helpful, it’s important to know when to seek help from a healthcare professional or a pelvic floor physical therapist. A physical therapist can diagnose the cause of your pelvic floor symptoms and create a plan that’s right for you.
See a professional if you experience:
- persistent pelvic pain
- difficulty controlling your bladder or bowels
- pain during sex
- symptoms after childbirth
A pelvic floor physical therapist can assess your pelvic floor muscles with internal and external exams to check muscle tone, strength, and coordination.
A physical therapist can also tailor an exercise program to address your specific needs, prescribing exercises whether your muscles are too weak (hypotonic) or too tight (hypertonic).
Frequently Asked Questions
What are the symptoms of tight pelvic floor muscles?
Tight pelvic floor muscles can manifest in a variety of ways, including pelvic pain, painful intercourse, urinary urgency or frequency, constipation, lower back pain, and difficulty emptying the bladder or bowels. Some individuals may also experience pain in the hips, groin, or tailbone. The symptoms can vary in intensity and may be triggered by specific activities.
What is a natural muscle relaxer for the pelvic floor?
While there isn’t one single “natural muscle relaxer” for the pelvic floor, several approaches can help ease tension. These include gentle stretching exercises, warm baths, mindfulness and meditation techniques to reduce stress, and avoiding activities that exacerbate the tightness. Some individuals find that certain herbal remedies or supplements, like magnesium, may offer some relief, but it’s best to consult with a healthcare professional before using them.
How do you release pelvic floor muscles?
Releasing pelvic floor muscles often involves a combination of techniques. Deep breathing exercises can help relax the entire body, including the pelvic floor. Specific stretches, like the happy baby pose or child’s pose, can target the pelvic muscles directly. Some physical therapists also use manual therapy techniques, such as internal or external massage, to release tension in the muscles.
What is the best way to relax pelvic muscles?
The “best” way to relax pelvic muscles varies from person to person. A holistic approach that combines gentle exercises, relaxation techniques, and, if needed, guidance from a physical therapist specializing in pelvic floor dysfunction, is often the most effective. Identifying and addressing any underlying causes of muscle tightness, such as stress or poor posture, is also crucial for long-term relief.
In Conclusion
Taking care of your pelvic floor is important for your overall health and well-being. Just like any other muscle group, the muscles of your pelvic floor can become tight and tense.
Fortunately, there are some things you can do to relax those muscles. Diaphragmatic breathing and gentle pelvic girdle stretches can help you release the tension you’re holding.
If you’re experiencing pain or other symptoms, it’s always best to talk with a healthcare professional or physical therapist who specializes in pelvic floor issues. They can help you figure out the best exercises and stretches for your specific needs.