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Pelvic Floor Relaxation

July 14, 2020

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Pelvic Floor Relaxation: 

Relaxation of the pelvic floor muscles is an important part of healthy muscle function. The pelvic floor has a unique ability to lengthen while the muscles relax to open the holes (urethra, rectum and vagina when applicable) in the pelvic floor. 

This should happen with: 

  • Urinating

  • Having a bowel movement

  • Delivering a baby vaginally

  • Sexual arousal 

Signs/symptoms that may indicate benefit of practicing specific pelvic floor relaxation include:

  • Constipation

  • Pelvic pain 

  • Pain with the use of a tampon or gyn exam

  • Pain with intercourse

  • Rectal pain

  • Urinary frequency/urgency

Other reasons to practice pelvic floor relaxation:

  • Preparing for labor and delivery in the 3rd trimester.

  • To promote general body awareness.

  • After a long run or endurance workout.

  • If you feel you are constantly holding tension or stressed.

  • Sometimes if you are experiencing pelvic heaviness and it is not relieved by kegels or pelvic floor contractions/strengthening. 

Way to help pelvic floor relax:

  • Vocalizing low pitch sounds such as “HAAA”, “OHMM”, “HUUMM”.

  • Relaxing any tension in your jaw.

  • Inhaling and letting ribs and abdomen expand as you imagine your pelvic floor muscles gently moving down away from your body. 

  • Imagine you had a balloon in your pelvis and as you inhale the balloon (your pelvic floor muscles) gently expand out and down.

Stretches/positions to help relax the pelvic floor:

  • Deep squat

  • Happy baby

  • Laying on your back, feet flat on the floor, knees, knees bent and knocked in to rest on one another

  • Child’s pose

  • Laying on your back, knees bent with feet resting on a couch or chair, gentle press your thighs into your hands without moving

Spend 2-5 minutes in each position while focusing on your breathing and find where you are able to feel the most relaxation around the vaginal opening or anus.

Click Here to schedule your next pelvic health appointment with the experts at MEND