Pelvic Floor Exercises, Stretches, and Relaxation Tips

October 16, 2023
Pelvic Floor Exercises, Stretches, and Relaxation Tips | Every Mother

Maintaining a healthy pelvic floor is integral to overall well-being, yet it's an aspect of health often overlooked. By combining targeted pelvic floor exercises that strengthen and support pelvic muscles, individuals can unlock a range of benefits that enhance their pelvic health and enjoy a more balanced and comfortable life.

Preventative Pelvic Floor Care

Pelvic floor exercises, stretches, and relaxation techniques are essential components of maintaining and improving the health and function of your pelvic floor muscles. Here are some effective practices you can incorporate into your routine:

Pelvic Floor Exercises (Kegels)

Pelvic floor exercises, commonly known as Kegels, involve contracting and relaxing the muscles of the pelvic floor. These exercises can strengthen the pelvic floor, improve muscle tone, and enhance bladder and bowel control. To perform Kegels, squeeze the muscles around the anus, vagina, and urethra as if trying to prevent the passage of gas or urine. Hold for a few seconds, then relax. Repeat this contraction and relaxation pattern for several repetitions, gradually increasing the duration and intensity of the contractions over time.

Deep Breathing and Relaxation

Deep breathing exercises can help promote relaxation and reduce tension in the pelvic floor muscles. Find a quiet and comfortable space, inhale deeply through your nose, allowing your abdomen and rib cage to expand. Exhale slowly through your mouth, releasing any tension in your body, including your pelvic floor muscles. Practice deep breathing regularly to enhance overall relaxation and alleviate pelvic floor muscle tightness.

Pelvic Stretches

Gentle stretches can help release tension and improve flexibility in the pelvic floor area. One effective stretch is the butterfly stretch: Sit on the floor with the soles of your feet touching, knees bent out to the sides. Gently press your knees downward while maintaining an upright posture. You should feel a gentle stretch in the inner thighs and pelvic area. Hold the stretch for 20-30 seconds and repeat several times.

Yoga and Pilates

Participating in yoga or Pilates classes specifically designed for pelvic floor health can be beneficial. These practices focus on strengthening the core muscles, including the pelvic floor, while promoting overall body awareness, flexibility, and relaxation. Look for classes or exercises that emphasize pelvic floor engagement and proper alignment.

Biofeedback and Electrical Stimulation

Biofeedback and electrical stimulation are techniques used in conjunction with pelvic floor exercises to provide feedback and enhance muscle control. Biofeedback involves using sensors to monitor and display the activity of your pelvic floor muscles, helping you develop awareness and improve coordination. Electrical stimulation uses low-level electrical currents to stimulate the pelvic floor muscles, aiding in muscle re-education and strengthening.

Mindfulness and Stress Reduction

Practicing mindfulness and stress reduction techniques can indirectly benefit the pelvic floor. Chronic stress and tension can contribute to pelvic floor muscle dysfunction and pain. Engage in activities such as meditation, guided imagery, or mindfulness exercises to promote relaxation, reduce stress, and release muscle tension throughout your body, including the pelvic floor.

Activities to Help During an Acute Pelvic Floor Muscle Spasm

Pelvic floor muscle spasms or overactivity can cause significant discomfort and disrupt daily activities. To alleviate the symptoms and manage an acute spasm or overactive event, the following exercises and stretches may be beneficial:

Deep Breathing and Relaxation

Deep breathing exercises can help relax the entire body, including the pelvic floor muscles. Find a quiet and comfortable space, take slow, deep breaths, and focus on fully exhaling to release tension. Practice deep breathing while consciously relaxing the pelvic floor muscles, allowing them to soften and let go.

Reverse Kegels

While traditional Kegels involve contracting the pelvic floor muscles, reverse Kegels focus on releasing and lengthening these muscles. To perform a reverse Kegel, imagine gently pushing the pelvic floor downward and relaxing the muscles, as if you were urinating or having a bowel movement. Breathe deeply as you perform this exercise, allowing the pelvic floor to relax and elongate.

Pelvic Floor Drops

Pelvic floor drops involve consciously letting go of tension in the pelvic floor muscles. Begin by sitting or lying down in a comfortable position. Take a deep breath in, and as you exhale, visualize your pelvic floor muscles relaxing and descending towards the ground. Imagine the muscles releasing any tightness or holding. Repeat several times, allowing the pelvic floor to fully relax with each drop.

Gentle Stretching

Gentle stretching exercises can provide relief during an acute pelvic floor muscle spasm. Try performing gentle stretches that target the hips, buttocks, and inner thighs. For example, the child's pose in yoga can help stretch and relax the pelvic floor muscles. Kneel on the floor, then lower your torso forward, resting it on your thighs while extending your arms overhead. Allow your pelvic floor muscles to release and soften as you hold the stretch for a few deep breaths.

Warm Baths or Heat Therapy

Soaking in a warm bath or applying a heating pad or warm compress to the pelvic area can help relax and relieve muscle tension. The warmth can promote blood flow, increase relaxation, and provide temporary relief from pelvic floor spasms.

Remember to listen to your body and only perform exercises and stretches that feel comfortable for you. If the pain or discomfort persists or worsens, it is advisable to consult with a healthcare provider or pelvic floor therapist for a proper evaluation and individualized treatment plan.

It's important to note that while these exercises and stretches may provide relief during an acute spasm or overactive event, they may not address the underlying causes of pelvic floor dysfunction. Seeking guidance from a pelvic floor therapist can help identify and address any underlying issues, provide targeted treatment, and develop a comprehensive plan to manage and prevent future pelvic floor muscle spasms or overactivity.

Tips for Ongoing Pelvic Health Care

Maintaining good pelvic health goes beyond specific exercises and therapies. Here are some general tips and lifestyle modifications that can contribute to long-term pelvic health:

Maintain a Balanced Diet

A well-balanced diet rich in nutrients can support overall health, including the health of your pelvic floor muscles. Ensure your diet includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Adequate hydration is also important for optimal muscle function.

Stay Active

Engaging in regular physical activity can promote circulation, maintain a healthy weight, and support pelvic floor muscle tone. Choose activities that you enjoy and that are appropriate for your fitness level. Aim for a combination of cardiovascular exercises, strength training, and activities that promote flexibility and body awareness, such as yoga or Pilates.

Practice Good Posture

Maintaining proper posture throughout the day can help alleviate unnecessary strain on the pelvic floor. Sit and stand with a neutral spine, avoiding excessive slouching or arching. Be mindful of your body alignment, especially when sitting for extended periods, and consider using ergonomic chairs or cushions that support your pelvis and promote proper alignment.

Take Breaks from Prolonged Sitting

If your lifestyle involves prolonged sitting, such as during desk work or long commutes, it's important to take regular breaks to stand, stretch, and move around. Prolonged sitting can place additional pressure on the pelvic floor and contribute to muscle tension. Set reminders to take breaks and incorporate movement throughout your day.

Avoid Straining During Bowel Movements

Straining during bowel movements can place unnecessary stress on the pelvic floor muscles. Maintain a healthy diet with adequate fiber intake to promote regular bowel movements. If needed, incorporate gentle techniques such as proper body positioning, relaxation techniques, or dietary modifications to avoid excessive straining.

Manage Chronic Constipation

Chronic constipation can strain the pelvic floor muscles and contribute to pelvic floor dysfunction. If you experience ongoing constipation, consult with a healthcare provider or registered dietitian for guidance on dietary modifications, fiber supplementation, and lifestyle changes that can promote regular bowel movements.

Practice Stress Management

Chronic stress can contribute to pelvic floor muscle tension and dysfunction. Implement stress management techniques such as meditation, mindfulness, deep breathing exercises, or engaging in activities that bring you joy and relaxation. Prioritize self-care and find healthy outlets to manage stress.

Consider Pelvic Floor Massages

Pelvic floor massages performed by trained professionals can help release tension, improve blood flow, and promote relaxation of the pelvic floor muscles. Seek out a qualified pelvic floor physical therapist or massage therapist experienced in pelvic floor work for proper guidance and techniques.

Explore Alternative Therapies

Some individuals find relief through complementary therapies such as acupuncture, myofascial release, or biofeedback. These therapies can help address pelvic floor muscle tension and provide additional support for pelvic health. Consult with healthcare providers experienced in these modalities to determine their appropriateness for your specific situation.

Discuss Supplements with a Healthcare Provider

Certain supplements, such as magnesium or probiotics, may have potential benefits for pelvic floor health. However, it's important to consult with a healthcare provider before starting any new supplements to ensure they are safe and suitable for you.

Remember that each person's pelvic health journey is unique, and it's important to work with healthcare professionals who specialize in pelvic floor health for individualized guidance and care. By incorporating these general tips into your lifestyle, you can promote ongoing pelvic health and well-being.