Pelvic Floor Relaxation
Pelvic floor relaxation refers to the process of consciously and intentionally releasing tension in the muscles of the pelvic floor. The pelvic floor is a group of muscles and tissues located at the bottom of the pelvis, providing support to the pelvic organs, including the bladder, uterus, and rectum. These muscles play a crucial role in maintaining urinary and bowel control, supporting the organs, and facilitating sexual function.
However, just like any other muscle group in the body, the pelvic floor muscles can become tense and tight due to various factors such as stress, poor posture, trauma, or certain medical conditions. When the pelvic floor muscles remain chronically contracted and lack the ability to relax fully, it can lead to a range of issues including pelvic pain, urinary urgency or frequency, constipation, and sexual dysfunction.
Pelvic floor relaxation exercises aim to release this tension and restore optimal function to the pelvic floor muscles. These exercises typically involve consciously contracting and then fully relaxing the pelvic floor muscles, allowing them to lengthen and return to a resting state. By learning to relax the pelvic floor muscles, individuals can alleviate pain, improve muscle tone and flexibility, enhance bladder and bowel function, and promote overall pelvic health.
Pelvic floor relaxation exercises may be recommended as part of a comprehensive treatment plan for various pelvic floor disorders, such as pelvic pain syndrome, urinary incontinence, or pelvic organ prolapse. People tend to notice tension in their shoulders and neck, but we often overlook the pelvic region. You might observe that your buttock muscles are clenched, indicating tightness in the pelvic floor muscles as well.
The clenching of the buttocks is linked to pelvic floor clenching, which can contribute to pelvic pain and dysfunction. Tension in any of these muscles can lead to fatigue, muscle spasms, and pain. Many individuals who experience constipation, pelvic pain, and bladder issues tend to hold chronic tension in their buttocks and pelvic region. Similar to how prolonged tension in the shoulders and neck can cause headaches, sustained tension in the pelvic region can result in issues like bladder dysfunction, constipation, pain during sex, and urinary incontinence.
While we often hear about contracting the pelvic floor muscles through Kegel exercises, we rarely discuss the importance of learning how to relax and fully release these muscles. In fact, many people find it unfamiliar because they have been holding these muscles in a tightened position for a long time.
The Exercise The "pelvic drop" exercise focuses on relaxing the pelvic floor muscles. Practicing this exercise can help alleviate pain, restore pelvic muscle length, reduce urinary frequency and urgency, relieve bladder pain, improve constipation, and reduce pain during intercourse.
The "pelvic drop" can be seen as the opposite of a Kegel exercise. It is crucial to learn how to fully relax and release the pelvic floor muscles, just as it is important to know how to contract them. When giving birth, for example, it is necessary to know how to relax the muscles fully in order to have a normal bowel movement and reduce constipation. Complete relaxation is also essential for fully emptying the bladder and allowing the muscles to have a full range of motion.
Pelvic Drop Practice Imagine your body as a 10-story building, with the pelvic floor representing an elevator. Consider the ground floor as the baseline, with no pelvic floor contraction or relaxation. Begin in the lobby, visualizing the elevator doors closing as you start contracting the pelvic floor muscles. Lift the pelvic floor elevator gently to the fifth floor, contracting the muscles halfway but not fully. Then, completely relax and envision the elevator descending past the lobby, all the way down to the basement (without pushing or straining). Fully and deeply let go, releasing any tension held in the buttocks and pelvic floor. You may find it helpful to imagine your buttocks melting like pads of butter or your sit bones gradually widening. Relax the pelvic floor enough to stop just before feeling the urge to urinate. Repeat this exercise at least 10 times throughout the day.
Note: It can be beneficial to practice this exercise while sitting on the toilet. Make sure to empty your bladder completely before starting. Avoid stopping the flow of urine during the exercise. The feeling of fully relaxing the pelvic floor muscles is most familiar when sitting on the toilet.
Gently engaging the pelvic floor muscles during physical activity is fine. Squeezing or lifting the pelvic floor (performing Kegel exercises) when coughing or sneezing is also desirable. However, in order for the muscles to function properly when necessary, they must be able to fully relax when needed.
Therefore, for those experiencing chronic pelvic pain, pain during intercourse, constipation, or bladder dysfunction, it is important to pay attention to your buttocks. Throughout the day, check if you are clenching your buttocks. If you notice tightness, practice the pelvic floor drop exercise. This will help break the cycle of muscle tension that contributes to pelvic floor dysfunction and pain.
Additionally, it is important to mention that seeking the guidance of a pelvic floor physiotherapist can be highly beneficial. Professionals at Maud Medical, specialize in pelvic floor health and can provide expert assistance in finding relaxation techniques for the pelvic floor. These physiotherapists have extensive knowledge and experience in addressing pelvic floor concerns and can offer valuable guidance and support in discovering effective ways to relax the muscles. Consulting with a pelvic floor physiotherapist can play a crucial role in managing pelvic pain, enhancing muscle function, and promoting overall pelvic health. So, if you are experiencing chronic pelvic pain, pain during intercourse, constipation, or bladder dysfunction, reaching out to a pelvic floor physiotherapist, such as those at Maud Medical, can help you find the relaxation techniques and personalized care you need.
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