THREE exercises for Pelvic Floor relaxation
Sharing today THREE exercises for PF relaxation – We so often hear about pelvic floor weakness, and it’s true that this is very common, but did you know that many women struggle also with pelvic floor TIGHTNESS?
To be clear – strong and tight are NOT the same thing! In fact, you can be tight AND weak!!
Women who struggle with tightness may have pelvic pain, pain with intercourse, inserting a tampon or menstrual cup, or with a vaginal exam, trouble initiating the flow of urine or having a BM, AND can still struggle with leaking as well!
It can develop from tearing or episiotomy during delivery, abuse or trauma, fear, posture, and even stress/anxiety.
If your pelvic floor is tight, kegels are actually the LAST thing that you want to do…our first line of defense is PF RELAXATION, and this can be accomplished with diaphragmatic breathing, stretching, positioning, along with dealing with the cause of PF tightness if warranted (ie: changing posture, going to counseling, dealing with stress management, working on scar tissue left from delivery, etc).
For the following exercises, I want you to work on RELAXING during them. Take deep belly breaths and work on feeling your pelvic floor move down during inhalation and up during exhalation, WITHOUT doing a kegel.
#1: Child’s pose with pillow
#2: Cat/Cow – inhale as you go into cow and exhale as you go into cat.
#3: Squat on Ball – A deep squat can be a great position for PF relaxation, but several of my patients find it hard to relax well in that position, so this is a great alternative by sitting with legs wide on the ball and working on feeling the PF lift and lower.
If you resonate with any of the above symptoms or are wondering if your PF is tight, please reach out! None of these things have to be YOUR NORMAL, and I’d love to help you so that you are no longer struggling. You can set up an in-person or virtual appointment!