Dominic Stone
Pelvic floor muscles are a web of muscles that support the bladder, bowel, and uterus. They are responsible for controlling the bladder and bowel and play a role in sexual intercourse. Pelvic floor issues such as incontinence, trouble emptying the bladder, and pain during sex can be caused by a pelvic floor that is too tense or too weak. To relax the pelvic floor muscles, breathing and stretching exercises can be done. Yoga poses such as child's pose and happy baby can help with relaxation, and deep breathing exercises can help promote muscle relaxation and regulate the nervous system. It is important to seek guidance from a physical therapist or medical professional to ensure correct form and receive a proper diagnosis.
How to Loosen Pelvic Muscles
| Characteristics | Values |
|---|---|
| Cause | Constant tense or contracted state, restricted blood flow, and built-up metabolites |
| Symptoms | Pain in the pelvic region, hips, and lower back; difficulty achieving vaginal penetration or orgasm; incontinence; trouble emptying bladder; pain during sex or gynecological exams |
| Treatment | Breathing and stretching exercises; physical therapy; yoga poses (child's pose, happy baby); squats; bridge pose; pelvic tilts; bird-dog exercise |
| Prevention | Avoid holding urine or bowel movements for long periods; avoid constant core engagement without relaxation |
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What You'll Learn
Diaphragmatic breathing
When we breathe, our diaphragm contracts during inhalation, causing the pelvic floor to relax, and relaxes during exhalation, when the pelvic floor contracts. This relationship means that diaphragmatic breathing can enhance awareness of our pelvic floor muscles. It also stimulates the vagus nerve, activating the parasympathetic nervous system, which tells our body to "rest and digest".
To practice diaphragmatic breathing, lie on your back with your knees bent. Place one hand on your abdomen and the other on your chest. As you inhale slowly through your nose for three to four seconds, allow your belly to expand, ensuring the hand on your chest remains still. Relax your pelvic floor, enabling your belly to fill with air. As you exhale slowly for three to four seconds, allow your abdomen to relax and your pelvic floor muscles to contract.
You can also practice diaphragmatic breathing while sitting or standing. Sit up straight, with your knees bent and your shoulders, head, and neck relaxed. Keep your pelvis in a neutral position and place your hands at your side, level with your lower ribs. Breathe in slowly through your nose, feeling your ribs expand outwards and upwards. Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips.
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Pelvic floor muscle training
Kegel exercises, also known as pelvic floor exercises, are a common type of pelvic floor muscle training. These exercises involve tightening and then releasing the muscles in the pelvic floor to strengthen them. To locate the correct muscles, one can try stopping the flow of urine when using the toilet. It is important to note that doing Kegel exercises during urination should not become a habit. The same muscles can also be located by inserting a finger into the vagina and squeezing the muscles around it.
Once the correct muscles are located, they can be contracted by squeezing and lifting. It is important to avoid tightening the abdomen, buttocks, or thighs during this exercise. The contraction should be held for about 5 seconds, followed by a 5-second release and relaxation. This process can be repeated 10-15 times, with 3 sets per session.
In addition to Kegel exercises, there are other exercises that can help strengthen the pelvic floor muscles. These include:
- Bridge pose: This exercise involves lying on the back with knees bent and feet hip-width apart. The hips are then lifted towards the ceiling while engaging the pelvic floor muscles and maintaining a steady breath.
- Squats: These target the muscles in the lower body, including the pelvic floor.
- Pelvic tilts: This exercise helps strengthen the lower back and abdominal muscles, contributing to pelvic floor stability.
- Bird-dog exercise: This exercise activates multiple muscle groups, including the pelvic floor, by starting on hands and knees and engaging the core muscles while retracting the shoulder blades down toward the hips.
It is important to note that pelvic floor muscle training should be done correctly to be effective. Doing too many Kegel exercises or performing them incorrectly can lead to muscle tension and tightness. Seeking guidance from a physical therapist or medical professional is recommended.
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Yoga poses
Yoga is an excellent way to loosen and relax the pelvic floor muscles, which can become tight and overstretched or weak and overly tight due to excess weight and pressure. Yoga poses can help alleviate pelvic pain and improve overall well-being. Here are some yoga poses that can help loosen the pelvic muscles:
Happy Baby Pose
The Happy Baby pose is a gentle hip opener that improves flexibility, reduces anxiety, and encourages peace of mind. To do this pose, lie on your back and bring your knees towards your chest so your legs form 90-degree angles in the air. Position your feet so the soles are facing the ceiling. Keep your head on the floor and grab the outsides of both your feet, holding this pose for two to three minutes while breathing deeply and gently. This pose elongates the pelvic floor muscles and stretches the surrounding muscles of the hips and pelvis, which can contribute to pelvic floor tightness.
Butterfly Pose
The Butterfly Pose is a gentle stretch that works the muscles of the inner thigh, which are often overly tight in people with pelvic floor dysfunction or pelvic pain. To do this pose, sit on the floor with your knees bent and feet together, pressing the soles of your feet together. You can also do this pose lying down, with your back propped up by a bolster and a rolled blanket under your knees. This passive pose allows your pelvic floor to relax while practising deep, slow breathing.
Figure Four
The Figure Four pose helps alleviate tension in the pelvic floor, which can be accompanied by tight glutes and external rotators. To do this pose, hold on to your outer feet and try to keep your low back connected to the floor while you stretch. Keep your shoulders relaxed and your sitting bones turning towards the front of the room, rather than up towards the sky.
Warrior Pose II
From a standing position with your feet hip-width apart, inhale and slowly spread your knees, dropping them to the floor on the sides. Exhale while slowly bringing your knees together and lifting your pelvis off the floor. Contract your pelvic muscles, then release them and return them to the floor. Straighten your front leg and squeeze your inner legs and your perineum. Bring your arms up parallel to the floor and put your weight on your left leg, stretching your torso to the right side over your right leg. Reach your left arm up towards the ceiling.
Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, then release. Repeat this movement 10-15 times, gradually increasing as your muscles get stronger. This exercise strengthens your lower back and abdominal muscles, contributing to pelvic floor stability.
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Physical therapy
Pelvic floor physical therapy is a specialised area of physical therapy. Physical therapists need advanced post-graduate education to help people with pelvic floor dysfunction. Pelvic floor physiotherapists are usually highly trained and skilled in manual therapy techniques for the pelvic floor.
Treatment techniques are usually progressed gradually over time and may include:
- Desensitizing painful areas to touch (using physical touch or vaginal dilators)
- Pelvic floor stretches using digital resistance against these muscles
- Treating coexisting conditions that may present with pelvic floor spasm, such as problems with pelvic joints, tailbone problems, and/or lower back problems
- Progressive strengthening of the pelvic floor muscles only when appropriate
In addition, a physical therapist may recommend specific exercises and ensure you are doing them correctly. For example, Kegels are a type of pelvic floor exercise, but they are not the only option. Many exercises that work the lower body can benefit your pelvic floor muscles. Squats, lunges, and even certain yoga postures can strengthen your pelvic floor muscles.
If you are still not sure whether you are tightening the right muscles, keep in mind that all of the muscles of the pelvic floor relax and contract at the same time. Because these muscles control the bladder, rectum, and vagina, the following tips may help:
- Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
- Men: Insert a finger into your rectum. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down. These are the same muscles you would tighten if you were trying to prevent yourself from passing gas.
It is very important that you keep the following muscles relaxed while doing pelvic floor muscle training exercises:
- Abdomen
- Buttocks
- Thighs
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Kegels
Kegel exercises, also known as pelvic floor exercises, are a series of exercises designed to strengthen the muscles of the pelvic floor. The pelvic floor muscles support organs in the pelvis, such as the bladder, bowel, and vagina, and assist with bodily functions like urination, defecation, and sex. These exercises are beneficial for both people with vaginas and people with penises.
Kegel exercises involve tightening and then releasing the muscles in the pelvic floor to strengthen them. To find the right muscles, one technique is to pretend that you have to urinate and then try to hold it. You can also insert a finger into your vagina or rectum, depending on your gender, and squeeze the muscles around it. You should feel pressure and a lifting sensation inside.
To perform Kegel exercises, start by doing a few at a time and gradually increasing the number and duration. Contract your pelvic floor muscles for 3-5 seconds, relax for the same amount of time, and repeat this cycle 10 times. Aim for at least 30-40 Kegels every day, spreading them throughout the day. You can also incorporate "quick flicks," which involve quick contractions of 2-3 seconds.
Kegel exercises can help prevent and manage common issues such as urinary incontinence, bowel control problems, and accidental passing of gas. They can also be beneficial during pregnancy and childbirth, as they give greater control over the pelvic muscles. However, it is important to note that doing too many Kegels or doing them incorrectly can lead to muscle tension or tightness. Consistency is key, and it is recommended to perform these exercises 2-3 times a week for optimal results.
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Frequently asked questions
Symptoms include general pain in the pelvic region, particularly around the hips and lower back, as well as incontinence, trouble emptying your bladder, and even pain during sex.
Overactive pelvic floor muscles can be caused by constantly tensing the muscles, for example, by holding in urine or bowel movements for long periods.
There are many exercises that can help relax your pelvic floor muscles. One such exercise involves taking a deep breath for a count of three, then exhaling to a count of four, while placing one hand on your chest and the other hand on your belly, just below your rib cage.
Child's pose and happy baby pose are two yoga poses that can help relax your pelvic floor muscles. To do child's pose, start on your hands and knees with your feet together and knees widened. Slowly lower your hips to your heels, using a bolster or pillows for support if needed. To do happy baby pose, lie on your back and draw your knees into your chest. Reach for your ankles or inner arches of your feet and open your feet toward the sky while continuing to bend your knees and drive them into your armpits.
