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Pelvic floor muscles are a group of muscles that stretch from the pubic bone to the tailbone, providing support and flexibility to essential bodily functions like urination and bowel movements. These muscles can weaken over time due to various factors, leading to issues such as incontinence. To maintain pelvic health, it is important to incorporate specific exercises, such as Kegels, into your routine to strengthen and relax these muscles. This can be achieved through techniques like progressive relaxation, diaphragmatic breathing, and poses like the Happy Baby. Additionally, seeking guidance from healthcare professionals is recommended to ensure proper form and address any underlying conditions.
How to Release Pelvic Muscles
| Characteristics | Values |
|---|---|
| Pelvic floor muscle training exercises | Recommended for men and women with problems controlling urine leakage or bowel movement |
| Finding the pelvic floor muscles | Insert a finger into the vagina/rectum and try to tighten the muscles as if holding in urine |
| Pelvic floor muscle training exercise | Contract and release the pelvic floor muscles for 1 second each, repeating 10 times, then rest for 10 seconds. Do 2-3 sets. |
| Pelvic floor muscle relaxation | Keep the abdominal muscles relaxed during the exercises |
| Happy Baby Pose | Lie on the floor with knees bent and feet facing up. Grab the feet and open the knees wider than the torso, bringing the feet towards the armpits. |
| Diaphragmatic breathing | Lie flat on the floor and focus on breathing to encourage a functional relationship between the diaphragm and the pelvic floor |
| Child's Pose | Visualise the sitz bones separating on every inhale, developing a sensation of the anus expanding, indicating pelvic floor muscle relaxation |
| Sphinx Pose | Lie on the stomach with elbows bent under the shoulders. Feel a gentle lift in the chest and notice the soft stretch in the abdomen. Return to diaphragmatic breathing and notice any sensations of release in the pelvic floor |
| Kegel exercises | Strengthen and relax the pelvic floor muscles |
| Pelvic tilts | Lie on the back with knees bent and feet flat on the floor. Tighten the abdominal muscles and press the lower back into the floor. Hold for a few seconds, then release. Repeat 10-15 times |
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What You'll Learn
Identify pelvic floor muscles
The pelvic floor muscles are a group of muscles that form the base of the 'core' of the body. They are essential for supporting the bladder, bowel, and uterus (womb) in women, and the bladder and bowel in men. These muscles also play a role in sexual function in both men and women.
To identify your pelvic floor muscles, start by finding a comfortable place to lie down or sit in an upright position. Focus on the perineal area, which is the area between the genitals and the anus. Your pelvic floor muscles should be soft and resting comfortably.
Now, imagine that you are trying to stop the flow of urine and prevent yourself from passing wind. Slowly contract or tense your muscles inward without squeezing your buttocks or inner thighs. If you can do this, you have correctly identified your pelvic floor muscles.
Men can also try standing naked in front of a mirror and contracting their pelvic floor muscles. If done correctly, they should feel the base of the penis draw in and see the scrotum lift.
Once you have identified your pelvic floor muscles, practice contracting and relaxing them to become more familiar with the feeling. This will help improve your coordination and strengthen these muscles.
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Pelvic floor exercises
To begin pelvic floor exercises, it is important to first identify the pelvic floor muscles. These are the muscles in the vagina, bladder, or anus that tighten and move up when engaged. To identify these muscles, one can try to tighten them as if holding in urine and then letting go. Women can also insert a finger into their vagina and tighten the muscles around it, then let go. Men can do the same by inserting a finger into their rectum.
Once the pelvic floor muscles have been identified, the following exercises can be performed to strengthen them:
- Quick flick Kegels: Exhale, pull your navel to your spine, and quickly contract and release your pelvic floor muscles. Aim for a 1-second contraction, followed by a release. Repeat this quick flick 10 times, then rest for 10 seconds. Do 2-3 sets.
- Heel slides: Lie on the floor with your knees bent and pelvis in a neutral position. Inhale into your rib cage, then exhale through your mouth as you let your ribs naturally compress. Draw your pelvic floor up, lock in your core, and slide your right heel away from you without losing your connection to your deep core.
- 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 strengthen.
- Bird-dog exercise: Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Keep your back straight and engage your core muscles. Simultaneously extend and raise your left leg and right arm, maintaining a neutral body position. Hold this position for a few seconds.
- Happy Baby Pose: Lie on the floor with your knees bent and bring your knees toward your belly at a 90-degree angle, with the soles of your feet facing up. Grab and hold the outside or inside of your feet and open your knees wider than your torso. Bring your feet up toward your armpits, making sure your ankles are over your knees. Flex your heels and push your feet into your hands.
It is important to note that over-exercising the pelvic floor muscles can cause muscle fatigue and increase urine leakage. If you feel any discomfort while doing these exercises, stop and consider seeking guidance from a healthcare professional or physical therapist specializing in the pelvic floor.
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Diaphragmatic breathing
To practice diaphragmatic breathing, start by lying on your back with your knees bent and feet flat on the floor. Place one hand on your chest and the other on your stomach. Breathe in slowly through your nose, counting to five as you inhale. You should feel your chest and stomach expand into your hands, with your stomach rising farther than your chest. Your head and neck should remain still. As your lungs expand, your diaphragm contracts and moves down into your abdominal cavity, causing your pelvic floor to descend and relax.
When you breathe out, exhale slowly, counting to five as you release your breath. You should feel your chest and stomach deflate and return to their original position. As your diaphragm relaxes, it rises back up, causing your pelvic floor to shift upwards. You can adjust the length of your exhale to suit your comfort level. Repeat this cycle of inhaling and exhaling slowly and deeply five times or as many times as it takes to feel comfortable with the technique.
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Happy Baby Pose
The Happy Baby Pose is a simple, gentle, and calming yoga posture that can help increase flexibility, improve mobility, and provide relaxation. It is a great addition to a pelvic floor routine when stretching and releasing are the goal. Here is a step-by-step guide to performing the Happy Baby Pose:
Step 1: Lie flat on your back on a comfortable surface, preferably a yoga mat, but a floor works too. Ensure your head is flat on the surface with your knees bent toward your chest at a 90-degree angle. Keep your tailbone on the ground and face the soles of your feet up toward the ceiling.
Step 2: Reach forward and grab the inside or outside of your feet. You can also reach for your big toes with your index and middle fingers if that is more comfortable. If you cannot reach your feet, you can use a yoga strap to assist.
Step 3: Open your knees until they are slightly wider than your torso, and then bring them up toward your armpits. Keep your ankles above your knees and your shins perpendicular to the floor.
Step 4: Flex your heels into your hands and gently rock from side to side, like a happy baby. Focus on relaxing your pelvic floor muscles and your upper body, including your neck and shoulders.
Step 5: Maintain this position for several breaths, inhaling and exhaling deeply.
Step 6: To release, gently let go of your feet and bring your knees back together. Give your knees a brief hug before extending your legs back to the starting position. Reach your arms overhead for a full-body stretch.
The Happy Baby Pose is not recommended if you have a neck, knee, hip, or glute injury. It is also not advised during pregnancy.
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Kegels
Kegel exercises, or pelvic floor muscle exercises, are a series of exercises designed to strengthen the muscles of the pelvic floor. They are named after American gynecologist Arnold Kegel, who, in 1948, described a set of exercises meant to strengthen the pelvic floor muscles. The pelvic floor muscles run beneath the pelvis and help support the bladder, vagina, and rectum. The bladder rests on this sheet of muscles, and the urethra (a tube that transports urine out of the body) runs through them.
Kegel exercises are a way to keep your pelvic floor muscles strong and can be done at home or under the guidance of a physical therapist. They can help prevent leaking pee or poop and passing gas. The muscles you feel ‘lifting’ inside of you when you try to stop the flow of your pee are the same ones you strengthen during Kegel exercises.
To do a Kegel exercise, you can sit in a chair with your feet and knees wide apart, or lie flat on your back with your legs slightly apart. Start by holding your pelvic floor muscles in for 5 seconds. To do this, think of pulling in and lifting up your genitals. Do not hold your breath while you do this—counting out loud can stop you from holding your breath. After holding for 5 seconds, slowly and completely relax your muscles for 5 seconds. Repeat this process 10 times, at least 3 times every day. As you continue to practice these exercises, increase the time you hold and rest your pelvic floor muscles.
If you are still unsure 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. Women can also insert a finger into their vagina and tighten the muscles as if they are holding in their urine, then let go. You should feel the muscles tighten and move up and down.
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Frequently asked questions
The pelvic floor muscles are a group of muscles that stretch from the pubic bone to the tailbone, forming the base of the core muscles. These muscles support the organs in the pelvis and help with essential bodily functions such as urination and bowel movements.
To locate your pelvic floor muscles, you can try inserting a finger into your vagina or rectum and squeezing as if trying to stop the flow of urine. If you feel tightness or a contraction, you have identified the correct muscles.
Some exercises to help release and relax the pelvic floor muscles include diaphragmatic breathing, the Happy Baby Pose, Child's Pose, and heel slides. These exercises can help stretch and condition the pelvic floor, improving its flexibility and function.
It is recommended to start with a few repetitions and gradually increase over time. You can aim for 10-15 repetitions, 3-5 times a day. However, it is important to listen to your body and not over-exert yourself, as this can cause muscle fatigue.
If you are experiencing pain, leakage, or other symptoms that interfere with your daily life, it is advisable to consult a healthcare professional or a physical therapist specializing in pelvic floor health. They can provide guidance and treatment options to address any underlying conditions or concerns.
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