The pelvic floor is a small group of muscles that plays a big role in your overall health and wellbeing. And as crucial as these muscles are, many people—especially pregnant women and postpartum moms—have tension or dysfunction in the pelvic floor without realizing it.
A tight pelvic floor can lead to discomfort, pain, and even complications with bladder or bowel function. The good news? Learning how to relax pelvic floor muscles isn’t just possible; it can also significantly improve your quality of life.
Symptoms of a tight pelvic floor
The pelvic floor acts as a supportive “hammock” for your bladder, rectum, and uterus, but when these muscles are too tight, that support can become restrictive or even painful. Here are some common symptoms of a tight pelvic floor:
- Frequent urination or difficulty emptying your bladder
- Pain during sexual intercourse
- Lower back pain or pelvic pain
- Constipation or difficulty with bowel movements
- Discomfort when using tampons or undergoing gynecological examinations
- A constant feeling of tension or heaviness in the pelvic area
- Difficulty relaxing, which may mirror stress or anxiety symptoms
Pelvic floor dysfunction can happen to anyone, but often occurs after pregnancy and childbirth, which can cause major changes to the pelvic floor and make relaxation especially challenging. Identifying whether your symptoms indicate pelvic floor dysfunction is a critical first step in addressing tight pelvic floor muscles.
How to relax the pelvic floor
Relaxing the pelvic floor isn’t always simple, especially for first-timers or those recovering from pregnancy. Unlike other muscles, the pelvic floor cannot always be directly controlled like arm or leg muscles. This means it often requires a more intentional and consistent approach to train these muscles to relax.
Locating your pelvic floor muscles
Before you can relax these muscles, you need to identify them: where they are in your body and what they feel like when you make certain movements or exertions. The pelvic floor muscles are a sling-like structure at the base of your pelvis that you can activate by mimicking the feeling of stopping the flow of urine midstream.
Biofeedback therapy performed by a physical therapist is a nearly foolproof way to help you identify and relax your pelvic floor muscles. This therapeutic method uses manual techniques or electronic sensors to monitor pelvic floor muscle activity, providing feedback so you can learn how to flex, relax, and otherwise feel these muscles.
Stretching and relaxing
Relaxing the pelvic floor is not as straightforward as flexing and releasing other muscles, but it can be achieved with focused exercises and holistic stretching or physical therapy techniques.
One such technique is diaphragmatic breathing, which is a form of deep breathing that not only relaxes the body through stimulating the parasympathetic nervous system, but also engages deep core muscles that work with your pelvic floor muscles to expand and contract with a slow and regular rhythm.
Other methods that can work to relax pelvic floor muscles include cupping therapy, scar tissue mobilization, and even therapeutic dry needling.
Because pelvic floor exercises should be tailored to your individual needs and the specific condition that you’re struggling with, we don’t make detailed exercise plans available online. It’s entirely possible to end up increasing the tension by doing pelvic floor exercises like Kegels that aren’t right for you.
Expert-guided pelvic floor therapy
Getting the right stretches, breath work, or postural adjustments for your unique experience of pelvic floor dysfunction is key to achieving lasting relief. Working with a pelvic floor physical therapist can provide insights and techniques tailored to your specific needs.
Here’s what to expect at your first appointment:
- Assessment: Your physical therapist will evaluate your symptoms and medical history, identifying whether relaxation or strengthening should be the key focus of therapy.
- Targeted exercises and therapy: Depending on your unique situation, your therapist will guide you through specific movements and techniques to alleviate tension.
- Tailored at-home care: To build on the work you are able to do together, you’ll receive detailed plans for continuing your pelvic rehabilitation at home.
Finding Pelvic Floor Therapy Near You
Your pelvic floor muscles may be small, but caring for them has a big impact on your health and wellbeing. By learning how to relax tight pelvic floor muscles with exercises and professional guidance, you can ease discomfort and regain confidence in your body.
Remember, you don’t have to do it alone. The pelvic floor specialists at Excel Rehab & Sports are here to help you understand what’s going on and how you can find relief quickly. Take the first step toward a better quality of life by calling a nearby clinic or by requesting your appointment online today.
