5 ways to relax your pelvic floor

When we think about pelvic floor exercises, our go-to is probably kegels. In cases of pelvic floor tightness (aka hyeprtonic or overactive pelvic floor), kegels are the opposite of what you need and can actually cause your symptoms to worsen. Instead, your pelvic floor may need to elongate and stretch to function at its best and reduce your symptoms.

Here are 5 ways to restore flexibility to your pelvic floor:

1. Diaphragmatic Breathing

   Your diaphragm and pelvic floor muscles are directly connected and naturally coordinate together. Deep breathing helps to relax and elongate the the pelvic floor muscles into a natural stretch.

   1. Lie comfortably on your back, placing a hand on your belly, just beneath the ribcage.

   2. Inhale + expand your belly outward into your hand, widening the ribcage with your breath

   3. Exhale gently with pursed lips, nice & slow.

   4. Repeat.

2. Back rotation stretch

   This feel-good stretch really loosens up the low back, allowing it to move more freely from the pelvis.

   1. Lie on your back, opens your arms wide, and bend your knees to 90-degree angle (can use a stability (ab) ball to create this angle)

   2. Keep your knees together, then allow your legs to fall to one side as a unit, feeling the pelvis & spine rotate towards that side. Note: your shoulders & upper back should stay in contact with the ground during the movement.

   3. With the legs all the way to one side, engage your deep core by trying to press your spine to the ground, exhale and rotate to the other side.

   4. Repeat in the other direction.

3. Happy Baby Pose (with wall support)

   A modified, realistic version of a classic yoga position to lengthen your pelvic floor muscles.

   1. Begin lying on your back, then hug both knees to your chest.

   2. Keeping your knees close to your chest, lift your heels toward the sky. At this point you can contact your heels or soles of your feet to the wall.

   3. One foot at a time, grab the outer edges of your feet with your hands and spread your feet and knees toward the outer edges of your shoulders. Keep your elbows on the inside your knees. (if too difficult, grab in the inner edges of your feet)

   4. Relax your hips & knees, letting the joints soften so they drop down toward the ground.

   5. Press your feet up into your hands while pressing your hands down against your feet to create a gentle resistance.

      (Challenge #1: Pull your belly button toward your back to tighten your abs & engage your core)

      (Challenge #2: Rock side to side)

4. Supported deep squat with hip rotations

   A more dynamic way to loosen up your pelvic floor.

   1. Stand in front of a surface you can grab onto (i.e. table, doorway, couch, etc.)

   2. Widen your stance, rotating your feet slightly outwards.

   3. Using the selected surface, slowly lower into a deep squat that feels tolerable to you.

   4. While down in a supported deep squat position, rotate one knee inward as if you want to reach it towards the ground, creating internal rotation of that hip.

   5. Release the knee back into the deep squat position via external rotation of the hip, and repeat on the opposite side.

   6. Perform 3-5 rotations each leg before standing to take a rest.

5. Adductor Rock Backs

   A go-to for both hip mobility, low back relief and pelvic floor tension release all in one.

   1. Kneel on one knee, extending the other leg directly out to the side. Place your hands on the floor out in front of you for support.

   2. Keeping your spine straight, inhale as you sit your hips back as far as you can before you notice your back begin to round. You should feel the stretch in the inner thigh of your straight leg.

   3. While exhaling, gently push forward, “rocking back” to the starting position.

   4. Repeat on the opposite side.