Simple Exercises You Can Do to Relax Your Pelvic Floor
Many clients who come to my office bring misconceptions about pelvic therapy with them. That’s why a big part of pelvic therapy is education. Pelvic Floor Dysfunction has a higher prevalence among female athletes, but many women aren’t educated about all the symptoms of this condition. In a study conducted by the University of Balearic Islands, it was found that out of 225 athletes, only 53% demonstrated adequate knowledge of pelvic organ prolapse symptoms.
It’s not just the symptoms that women are misinformed about, it’s also the treatment of the condition as well. Some patients I see think that to solve their issues with urinary incontinence or prolapse, the pelvic muscles need to be tightened. The reality is that I see far more patients that have a pelvic floor that is too tight and struggle to relax. I often work with relaxation exercises with clients to help them release tension in their pelvic floor. I’ll be highlighting two of these types of exercises in this blog.
You can also modify some common stretches to help open up the pelvic floor. If you would like more information on how to do that, watch this video on our Youtube channel.
Pelvic Floor Exercises for Relaxation
Diaphragmatic breathing exercises
I often get people to lay down while doing this exercise, but you can also do it sitting as well. When the diaphragm moves up and down, the pelvic floor is able to settle into a resting position.
Having your fingers resting on the front of your ribs allows you to be aware of what your rib cage is doing.
Take a deep breath through your nose, aiming for a six second inhale. Pause for 3 seconds, and exhale for 8-9 seconds. Don’t rush your breathing and let your rib cage open up. I like to set a timer for a minute instead of counting my breaths, so I can breathe naturally and relax.
Butterfly stretch
To start, we just let the knees fall out to the side. I want everything to completely relax and to melt into that position.
So I like to add a little bit of support underneath the thighs, so my knee is not as low to the floor and I can relax in this position. I added a foam roller but you can use pillows as well. My abductors here are completely relaxed, and then I can focus on my deep breathing and letting that tension melt away through all the hip muscles through here so nothing's holding anything up anymore.
Speak To A Women's Health Specialist For Free
If you know that you need to speak to an expert - rather than trying to piece a solution together yourself, you can arrange a Free Women's Health Discovery Visit (worth $142).
This gives you 1-1 time with a pelvic floor specialist who will listen to your story, give you personalized advice, and share with you the best treatment options that are most suitable for you.
Click HERE or call us at 828-242-0343 to book your consultation today.
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