Unique Ways to Relax Pelvic Floor Muscles

The pelvic floor muscles play a crucial role in maintaining bladder and bowel control, as well as supporting the pelvic organs. Pelvic Floor muscle is can become tight and tense just like other part of the muscle groups in the body. And it can lead different issues like urinary urgency, incontinence, and even sexual discomfort.

Understanding the Importance of Relaxing Pelvic Floor Muscles

Before explore the techniques, it’s important to understand why relaxing the pelvic floor muscles is crucial. When the pelvic floor muscles are excessively tense, it becomes challenging to contract them effectively, limiting their ability to maintain proper function. Relaxation is key to allow the passing of urine and feces without strain or discomfort. Tight pelvic floor also can show different problems in body like bladder pain, incomplete bladder emptying, stress incontinence, and pain during sexual intercourse.

Techniques for Relaxing Pelvic Floor Muscles

1. Diaphragmatic Breathing

Diaphragmatic breathing is a fundamental technique that can help relax the pelvic floor muscles. Follow these steps to practice diaphragmatic breathing:

1. Lie down with your knees bent and feet flat on the bed. This position, known as crook lying, allows for optimal relaxation.
2. Focus on your breathing, paying attention to your stomach rising as you inhale. This is diaphragmatic breathing, which promotes relaxation and proper muscle coordination.
3. Perform the following three steps:
5. a) Breathe deeply into your stomach, allowing it to rise as you inhale. Hold your breath for 4-5 seconds, ensuring your shoulders are relaxed and your ribcage feels soft.
6. b) While holding your breath, consciously relax your pelvic floor muscles from front to back. Imagine the sensation of passing urine, opening your vaginal muscles, and releasing your bowels. Visualize your pelvis widening or a rosebud gently opening. Remember, this is a passive release, not an active push.
7. c) Exhale slowly, like a sigh, with your mouth open. This should be a completely passive action, allowing your body to release tension and stress.

2. Perineal Massage

Perineal massage can be beneficial for stretching out scar tissue and relaxing the pelvic floor muscles. Here’s how to perform perineal massage:

1. Wash your hands and ensure your fingernails are short.
2. Find a comfortable and private place to relax. Sit with your knees bent in an upright position, using pillows for back support if needed.
3. Begin perineal massage after a shower or bath when the muscles are warm and more flexible.
4. Use a lubricant, such as vitamin E oil (avoid nut-based oils if you have allergies), to facilitate smooth movements.
5. With lubricated thumbs, insert them approximately 1 to 1.5 inches inside your vagina.
6. Gently press downward toward the anus and to the side, holding the pressure for 1-2 minutes. You should feel a slight stretching sensation.
7. Using a “u” shaped movement, slowly massage the lower half of the vagina while focusing on relaxation. As you continue practicing, you may notice increased elasticity in the area.
8. It’s important to note that perineal massage should not be performed if you have vaginal thrush, genital herpes, or any other vaginal infection. Consult your healthcare provider if you suspect any of these conditions.

3. Internal Trigger Point Massage

Internal trigger point massage can be helpful for releasing tension in the pelvic floor muscles. Here’s a technique you can try:

1. Find a comfortable position, similar to the one for perineal massage.
2. Insert a finger into the vagina and feel for any tender points or areas of discomfort in the muscles. If you experience pain or pressure around the bladder or rectal area, apply gentle pressure to those points until the discomfort subsides.
3. Move on to different points, if necessary, focusing on areas that feel tense or tight. If you don’t experience any pressure or pain in other areas, there’s no need to perform this technique.
4. Alternatively, you can use a pelvic wand, such as the Therawand, specifically designed for trigger point release in the pelvic floor muscles. It can reach deeper into the muscles with ease and provide effective relief.

4. Incorporating Relaxation into Pelvic Floor Exercises

To increase the relaxation of your pelvic floor muscles, it’s important to use incorporate this techniques into your regular pelvic floor exercise routine. Here’s how you can combine relaxation and contraction:

1. Practice diaphragmatic breathing as described earlier, focusing on deep inhalation, pelvic floor relaxation during inhalation, and pelvic floor contraction during exhalation.
2. If you’re performing slow contractions, remember to take normal breaths between each contraction to maintain relaxation and avoid unnecessary tension.
3. Concentrate on fully relaxing the pelvic floor muscles during inhalation and contracting them during exhalation, maintaining a smooth and controlled rhythm.

More Tips for Pelvic Floor Relaxation

Here are some further tips to promote relaxation of the pelvic floor muscles:

1. Hot Baths and Heat Therapy: Soaking in a warm bath or applying heat therapy to the pelvic area can help relax the muscles and relieve tension.
2. Gentle Yoga and Stretching: Engaging in gentle yoga poses and stretching exercises can release tension in the pelvic floor and promote overall relaxation.
3. Stress Reduction Techniques: Chronic stress can contribute to pelvic floor muscle tension. Adding Some stress reduction methods like meditation, deep breathing exercises, and mindfulness practices into your daily routine will help you to getting relax.
4. Getting Professional Help: If you’re experiencing persistent pelvic floor muscle tension or related symptoms, you may have to think consulting a pelvic floor physical therapist or a healthcare professional with expertise in pelvic health. They can provide personalized treatment options for your spesific problem.

Conclusion

Learning how to relax pelvic floor muscles is important optimal pelvic health and finding issues related to muscle tension. By practicing diaphragmatic breathing, perineal massage, trigger point release, and incorporating relaxation into your pelvic floor exercises, you can get muscle relaxation, improve bladder and bowel control, and enhance overall pelvic well-being.