As we navigate through our daily lives, it’s important to take some time off and unwind. When you’re stressed out, overwhelmed or anxious, your body takes a hit too. One significant area that is likely to suffer from intense feelings of stress and tension is the pelvic floor muscles. These small muscles go unnoticed but play a vital role in supporting your core and preventing incontinence.
Here, we will discuss everything you need to know about relaxing your pelvic floor muscles effectively. So buckle up, grab a seat and let’s dive in!
What are Pelvic Floor Muscles?
The pelvis comprises three bones – the sacrum, coccyx, and two hip bones – which form a bowl-like structure at the base of your spine. The group of muscles that support these bones is known as the pelvic floor muscles.
Did you know? The pelvic floor also functions as a sling for organs such as uterus , bladder and rectum.
What Happens When Your Pelvic Floor Muscles Are Tense?
When your pelvic floor muscles are tense or constricted for extended periods due to stress or anxiety, they weaken over time. They may become exhausted resulting in symptoms such as:
- Painful intercourse
- Urinary urgency
- Groin pain
So what can be done? How do you relax them? Well worry not! We have summarized practical ways on how to release tension from these muscles below.
Breathing properly can help relieve pressure off the pelvic region by enhancing relaxation and reducing muscle contraction. Here’s how:
- Find yourself a comfortable location where you won’t be disturbed.
- Take slow deep breaths- inhale deeply through the nose exhaling slowly through pursed lips.
- Breathe in deeply for 5 seconds and breathe out slowly, contracting your abdominal muscles.
- Repeat this breathing technique for up to three times.
You can practice this simple intervention anytime and anywhere to relieve stress on your pelvic floor muscles.
Pelvic Floor Exercises
Also known as Kegel exercises, these are the simplest ways of developing strength within these particular muscles that offer numerous benefits. Below is a step-by-step guide:
Step One: Making Sure You Have The Right Muscles
It’s crucial to locate the correct pelvic floor muscles before starting any muscle strengthening exercises. To do so, take the following steps:
- Sit or lie comfortably with your legs apart.
- Tighten up your anus and hold it in for around 10 seconds.
- Relax for sometime then repeat approximately five times making pauses.
- Perform at least twice per day until you feel comfortable carrying out successful contractions during exercise sessions.
Step Two: Contraction Time And Rest
Once you have identified the right group of muscles involved its time to start exercising them by tightening and relaxing them specifically.
- Tighten those muscles gradually while keeping a steady breath rate, keep tensing till maximal contraction is reached
- Maintain this contraction before slowing releasing down progressively
- Hold relaxes last between 15-30 seconds depending on comfort level obtained
- At first, perform sets of three repetitions not more than five times per week before increasing workload
Follow these instructions carefully, working towards thirty repetitions per day will yield visible improvements after four weeks!
Dilators are generally used by women experiencing painful intercourse or vaginismus conditions due to anxiety-inducing nerves experienced when having sex or inserting tampons.
It may sound daunting – but don’t be scared! Here’s how it works:
1) Choose an appropriate size dilator
2) Use lubrication on both end entry points
3) Gently insert it inside the vagina while relaxing pelvic muscles.
4) Hold it in position for a few minutes prior to slowly removing it
5) Repeat the process with increasingly larger dilator sizes
Top tip: Be sure to communicate with your healthcare provider if you experience any discomfort or difficulty along the way.
Massage not only feels good but helps keep pelvic muscle tension at bay. Utilize something simple like a tennis ball by sitting on it and then gently rolling around.
Take a breath and put all your body weight onto thigh region of one side before starting movement during massage sessions. Place tennis ball under thigh, roll up and down as needed until ideal pressure release is reached.
Tensing up glutes or other leg muscles when massaging can lead to less benefit from your massage session.
Stretching is another method that has been proven effective in decreasing bathroom-related problems such as urinary urgency or constipation.
- Sit on edge of chair placing feet apart shoulder-length
- Slowly lean forward until feeling stretch within inner thighs
- Relax back into start position
Doing some stretching three times per day over several days maintains relaxation; start incorporating stretches regularly into everyday routine!
Q1: Who should be doing these exercises?
Pelvic floor exercising is recommended without any reservations to anyone looking for an instant solution against incontinence. People experiencing chronic pelvic pain would potentially benefit greatly here too!
Q2: How long does one need to do these exercises?
Pelvic exercise programs vary widely between people, depending upon current strength levels present there early results may take several weeks before they start showing visibly.
Bonus Tip: Pelvic floor relaxation supports better sex life! Implement practicing methods above spontaneously in daily routine allowing for longstanding benefits leading towards satisfying sexual experiences.
Pelvic floor muscles endure unnecessary tension due to anxiety or stress, resulting in multiple issues such as urinary problems and even painful intercourse. It’s crucial that we implement relaxation techniques as a protective strategy against this condition if achieved now reaping rewards later continuously with higher satisfaction during sex life.
Incorporating focus on this muscle group into our daily routine through breathing exercises or pelvic floor-specific activities become essential strategies available to everyone! Think about adding some cross-training into the equation too whilst doing these to optimize your overall health!