Exercises to relax the pelvic floor are crucial workouts that can help you build your pelvic floor muscles. Appropriate use of these techniques can resolve various problems you may have.
Therefore, physical therapists leverage these workouts when working with their patients. So, keep reading to learn more!
What are Exercises to Relax the Pelvic Floor
Many exercises can help you achieve pelvic relaxation. In particular, it should help relax the muscles supporting essential organs in the lower abdomen, especially when you feel pain or discomfort due to tension.
If you want to know how to stretch your pelvis, below are some techniques you should consider using.
Many people underestimate the power of deep breathing. This simple yet effective technique can resolve several problems, including pelvis muscle issues. To use this approach, you will want a quiet location for the exercise.
You can do this exercise while sitting or lying on the floor. Next, you should slowly breathe in and out at specific intervals.
Visualize the muscle relaxation to get the most out of the workout. Doing this should help you release the stress after every exhale.
Pelvic Floor Drops
When considering exercises to relax the pelvic floor, you should try out pelvic floor drops. This approach lets you consciously relax the pelvic muscles. Also, you can do it while sitting or standing. However, keep a good posture during this exercise.
You can start pelvic floor drops by taking a deep breath in and out. During this intentional action, you should picture the muscle of the pelvic floor relaxing, descending, and softening, similar to riding an elevator downwards.
Each iteration of the workout should stretch your muscles, making it among the best pelvic pain exercises to consider for pain management.
Pelvic Floor Stretching
Pelvic floor stretching is one of the best exercises to relax the pelvic floor. Furthermore, there are several techniques you can leverage, including:
· Butterfly stretch;
· Child’s pose;
· Cat-cow pose;
· Baby pose.
These yoga-based stretches and more can promote pelvic relaxation. For best results, you should maintain proper control and form throughout the workout.
The techniques discussed earlier work best when you incorporate visualization into the workout. As such, you may want to visualize the pelvic floor muscles relaxing during each exercise. The better your visualization ability, the more effective these exercises become.
Progressive Muscle Relaxation
Alternating between tensing and relaxing the pelvic floor muscles is called progressive muscle relaxation. This workout is excellent for relieving tension, making it a go-to workout for physical therapists among other exercises to relax the pelvic floor.
Apart from stretching, applying heat can help relax your muscles. Therefore, you should use a pad or compress to your lower abdomen for pelvic relaxation.
In particular, you will find heat therapy effective after a workout. However, you should not use excessive heat to minimize the likelihood of burning your skin. Therefore, you may want to access pelvic floor physical therapy in Tulsa for more information regarding heat therapy.
You can approach heat therapy from another angle through warm baths. Immersing your body in warm water can significantly relax your pelvic floor muscles. Extended exposure to water at the right temperature has a way of providing relief by alleviating tension.
Yoga and Meditation
Yoga and meditation are great examples of exercises to relax the pelvic floor. Through yoga, you should minimize tension along this part of your body. On the other hand, meditation helps you control the pelvic muscles as you become more aware of your body.
What is the Best Position to Sleep in with Pelvic Floor Problems?
The manner you sleep has an impact on your pelvic floor health. If you want to keep a healthy pelvis, you should sleep with a pillow between the legs with the knees bent while lying on your sides. Doing this keeps you relaxed and relieves pressure off your pelvic muscles.
When Do You Go to Physical Therapy if You Have a Pelvic Floor Problem?
In most cases, your pelvic floor muscle problems should resolve if you diligently participate in the workouts discussed earlier. However, if the problem worsens or persists, you may want to see your physical therapist. Alternatively, you may first want to consult with a doctor who should refer you to an appropriate therapist.
If you suffer from pelvic floor muscle problems, you should benefit from exercises to relax the pelvic floor. These workouts should manage pain by stretching the area.
Likewise, you may have to modify your sleeping position to alleviate pain or discomfort. In some cases, you will have to contact a physical therapist for best results.
How can I stretch my pelvic floor muscles?
You can stretch your pelvic floor muscles through various methods, including deep breathing, pelvic floor drops, pelvic floor stretching, and yoga. You can also leverage other techniques like visualization, progressive muscle relaxation, heat therapy, warm baths, and meditation.
How often can I perform pelvic floor workouts?
You should perform these workouts daily. However, you may want to do it more or less, depending on your needs.
When should I start seeing the results of pelvic floor exercises?
You should start seeing results after a few weeks or months. However, you must be consistent to see credible results.