The pelvic floor refers to a web of muscles. They serve as a sling, which supports your uterus, bowel, and bladder. They are accountable for helping people control their bowels and bladder. Plus, they play important roles when it comes to sexual intercourse.
Most people experience issues associated with the pelvic floor. These include pelvic pain in men, chronic constipation, obesity, and incontinence in women after childbirth.
Fortunately, pelvic floor problems are fixable. Several ways can help to relax your pelvic floor. Some of these ways may include the following:
1. Consider Happy Baby Pose
This pose is the best to stretch and relax your pelvic floor. You may start on your back, then draw your knees. Afterward, reach along your inner thighs using your arms, open your feet, breath into the ribcage, and hold for around 30 seconds. Repeat this two times a day.
If this doesn’t work, opt to prop yourself up so as to get support. This may mean putting a bolster under your hips. It may also involve putting your feet on the chair or wall to ensure you don’t strain to keep the legs up.
2. Apply Heat
Instant pain relief can be achieved by applying a warm pack over your pelvic floor. Research shows that heat treatment will help relieve pelvic floor pain.
Mild heat applied on top of your pelvic floor can also relax the muscles. You can apply a warm pack for around 20 minutes for better results. The best way to apply a warm park is to lie down with your pillow under your knees.
3. Opt for Diaphragmatic Breathing
This kind of breathing helps to take your pelvic floor through a full range of motion. This includes a relaxed or lengthened position.
Ensuring you relax and breathe when you are stressed serves as the first line of defense against those pesky symptoms associated with the pelvic floor.
As you diaphragmatically breathe, you massage the nerve, activate the relaxation response, and allow your body to chill out.
Some people carry tension in their pelvic floor, just like in the shoulders. And this tension serves as a contributor to your pelvic floor symptoms.
4. Re-Train the Muscles
For some individuals suffering pelvic floor problems, such as dysfunction, the treatment plan may include re-training their pelvic floor muscles.
The treatment plan is also meant to help those with impaired capability coordinate and relax abdominal and pelvic floor muscles, which control the bladder and bowel functions.
5. Do Pelvic Drop Imagery
This will allow you to gain control and coordination over your pelvic floor muscles. In order to achieve this, look for a very comfortable position. This can mean lying down and visualizing your pelvic floor’s movement.
You can do this during diaphragmatic breathing exercises, where you may visualize your pelvic floor stretching. With this, you increase your ability to relax your pelvic floor muscles.
The Bottom Line!
Many women are conversant with exercises, which help them to tighten their pelvic floor. These exercises are, at times, referred to as Kegels. And may involve lifting and squeezing muscles, which run from the back of the pelvis to the pubic bones.