how to relax pelvic floor muscles

% of people told us that this article helped them. Practice this breathing for 5-10 minutes each day. These 12 Simple Tweaks Can Help, weak muscles can result in a tight pelvic floor. Furthermore, psychological trauma can prevent the pelvic floor from relaxing, too. Repeat this cycle until you can identify and control your pelvic floor muscles. The pelvic floor is a complex area of the body where muscles, nerves, and important internal organs are interconnected. Recent surgery, childbirth, pain from an infection in the bladder, or even a painful sexual encounter, can all contribute to pelvic floor muscle spasm, or high-tone pelvic floor dysfunction. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\n<\/p><\/div>"}, Harvard Medical School's Educational Site for the Public, https://www.womensrunning.com/2016/12/health-wellness/injury-prevention/4-moves-loosen-tight-pelvic-floor_68788, https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction, http://www.bbc.com/future/story/20180717-the-pelvic-floor-is-still-a-mystery-in-anatomy, http://www.pelvicfloorfirst.org.au/pages/pelvic-floor-muscle-exercises-for-women.html, https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283, https://www.youtube.com/watch?v=zyVxM-gTvXI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/, https://www.mirecc.va.gov/cih-visn2/Documents/Patient_Education_Handouts/Progressive_Muscle_Relaxation_2013.pdf, https://www.youtube.com/watch?v=RwZuXdaylQ8, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2565610/, https://www.iadms.org/blogpost/1177934/214940/Dancing-with-the-pelvis-Alignment-deviations-and-mobility, https://www.nafc.org/bhealth-blog/how-to-relax-your-pelvic-floor, https://www.britannica.com/science/adductor-muscle, https://www.health.harvard.edu/diseases-and-conditions/ask-dr-rob-about-piriformis-syndrome, consider supporting our work with a contribution to wikiHow. Although women are more commonly associated with pelvic floor dysfunction, the problem can affect men too. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. You may never have been quite sure where your pelvic muscles are. If you feel a pulling along your inner thighs or in your pubic bones, place pillows under your knees for support. This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Yet, understanding how to relax your pelvic floor muscles is essential to maintaining a healthy bladder, rectum, and reproductive organs, Diane Thomas, MD, an urogynecology specialist in California, told POPSUGAR. These can all be done in your home, discretely, and with no equipment necessary. If you suffer from frequent back spasms or urination or, on the flip-side, have difficulty urinating, there's a chance you might have a tight or overactive pelvic floor. Incontinence, trouble emptying your bladder, and even pain during sex can be signs of a pelvic floor that is too tense. Open your knees wider than your chest and bring them up towards your armpits. This process should only be used sparingly to help you become aware of this area of your body. Trustworthy Source This is why a dysfunctioning pelvic floor is so important to address. However, if you suspect that overactive pelvic floor muscles are the culprit, the best advice is to begin regular ‘down training’ exercises to help relax your pelvic floor as well as stretches for the muscles around your pelvis and abdomen, to restore balance. Voices Of Incontinence Personal Story: Why Don't We Talk About This Sooner? This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Listening to calm music can help you settle into a deeply relaxed state. Research source wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Your pelvic floor is made up by a group of muscles that supports the organs in your lower abdomen, including the bladder, bowel, and the uterus. There are 24 references cited in this article, which can be found at the bottom of the page. Stimulating a muscle contraction is one way to fatigue the muscle so that it may relax," she explained. Master using Zoom and feel more confident online. NAFC is a qualified 501(c)(3) tax-exempt organization. If you are having problems like these you should consult your doctor who may refer you for help from a physical therapist[1] wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Similarly, overactivity or lack of activity in the form of weak muscles can result in a tight pelvic floor, according to Lori Atkins, MD, a board-certified ob-gyn who specializes in pelvic surgeries and is an associate professor at Texas Christian University and University of North Texas' School of Medicine.