Pelvic Floor Relaxation
Here’s a pelvic floor issue you might not be familiar with but may be the root of your pain and/or leaking 👉🏼 Pelvic Floor Tightness.
Tightness can SOUND like a GOOD thing…but tight does not = strong. If you ARE brave enough to talk to your PCP about leaking or dysfunction, you’re probably told to just do some Kegels. What’s often missed is an underlying issue of tightness.
If you struggle with tightness, you do NOT want to start doing Kegels – you want to first work on pelvic floor RELAXATION. The typical woman who struggles with tightness may have pain with a vaginal exam, with insertion of a tampon/menstrual cup, or with penetration during intercourse. You might struggle with constipation or having to “push your pee out.” But, I’ve also seen women who struggled with tightness & have no problem with these things.
Are you someone who carries around a lot of stress? Do you often find yourself clenching your jaw/raising your shoulders? Do you struggle with anxiety or struggling to relax? You could have pelvic floor tightness.
If you struggle, try this: close your eyes, gently drop your shoulders, unclench your jaw so your teeth aren’t touching and your tongue is touching the roof of your mouth (resting position), and try taking a few deep belly breaths.
Put one hand on your chest and one hand on your belly, and breathe deeply like you are trying to fill both cavities with air (like a balloon). They should both come up on the inhale and down on the exhale. If you have a decent connection to your pelvic floor, focus on it gently lowering on the inhale and coming back to resting position on the exhale. If you’re an ab/glute clencher, focus on RELAXING these muscles and stop tucking your pelvis in.
Still struggling? Check out Pelvic Core Online Training! We FIRST deal with tightness, and THEN we get to work strengthening. You don’t have to live with pain OR leaking.