Understanding pelvic floor muscle tension
In our society, we really don’t learn about how to relax or lengthen our pelvic floor muscles, we mostly hear that we need to strengthen our pelvic floor by doing kegels. In this blog post I’m going to explain why it’s important to relax your pelvic floor and some tips on how to do so.
Our pelvic floor muscles are a group of muscles that support the bottom of our trunk, spanning from our pubic bone all the way back to our tailbone like a hammock. These muscles are responsible for keeping us continent (so we aren’t peeing or pooping ourselves), as well as supporting our pelvic organs which nestle in our pelvic bowl right on top of the pelvic floor muscles.
Pelvic floor muscles that have too much tension can cause pelvic floor dysfunction because the muscles are not being able to move through their full range of motion. Our pelvic floor muscles are not meant to be taught bands at all times, they function best when they can lengthen and contract depending on what we are doing at that moment.
For example, if you are coughing, there is a lot of pressure going down toward the bladder. If the pelvic floor muscles are in a relaxed position, they should be able to counteract that pressure by lengthening slightly to “catch” or absorb that pressure. Sort of like if you are jumping on a trampoline, if the trampoline is too taught, the landing would be hard and forceful. Versus if the trampoline had some give, it is able to absorb your landing and shoot you back up in the air. The pelvic floor muscles are very similar, they need that range of motion to absorb the force.
There are many reasons why your pelvic floor could have too much tension.
Some common reasons are:
Stress: this is a big one! We are often clenching our pelvic muscles when we are stressed.
Posture: pregnancy or postpartum postures especially
Pelvic pain problems such as endometriosis, interstitial cystitis, PCOS, IBS, and more
History of trauma or abuse
Prior pregnancy or birth
Prior abdominal or pelvic surgeries
Doing too many kegels
Signs that your pelvic floor is too tight:
Urinary urgency/frequency
Urinary incontinence
Pelvic pressure
Pelvic pain
Pain with sex or orgasm
Constipation
Difficulty emptying bowel or bladder
History of perineal tearing with childbirth
Pelvic or abdominal surgery
Low back or hip pain
Relaxing your pelvic floor muscles is often the first step in healing pelvic floor dysfunction. It can enhance bladder and bowel control, improve sexual health, and support better posture and help your body function better.
Here’s how you can relax your pelvic floor muscles:
Diaphragmatic breathing:
Also known as “belly breathing,” you can do this lying down or sitting.
First, do a quick body scan, release any tension in your jaw, shoulders, belly, legs, feet.
With your hands on your low belly, above your pubic bone. Inhale feeling your belly rise softly and slowly into your hands. Then exhale, feeling your belly lower back down. Try not to let your chest or shoulders move much.
Then bring your awareness to your pelvic floor, around the vagina and the anus. Visualize that area "softening" or "releasing" as you continue to breath. You may feel some gentle downward pressure around the pelvic floor on the inhale and then it comes back up on the exhale.
I recommend my patients do this a few times a day.
Pelvic floor stretches:
Here are some stretches I recommend to my patients. They should be done daily for about 1-2 minutes. They should not cause pain and should be gentle. Do these with diaphragmatic breathing.
Body Scans or Progressive Relaxation:
When your pelvic floor muscles have been chronically tight, it is likely that you have been clenching your muscles, possibly unconsciously.
Spending time checking in with your body through meditation, body scan, or a progressive relaxation exercise can be hugely helpful in bringing awareness to your pelvic floor and what it’s doing.
Manual Techniques:
Perineal massage can be done gently to relax the muscles around the opening of the vagina
A pelvic wand can be used to release the deeper pelvic muscles. I like this one.
Pelvic floor therapists are specially trained in pelvic floor muscle release and relaxation so I do recommend seeing one to help you get started on all I’m describing in this post
Lifestyle Adjustments:
Incorporating movement breaks throughout the day. Especially if you work at a desk, it is important to stand, walk around, do some mobility exercises, and breathe!
Managing stress with yoga or mindfulness. Not only is yoga incredible for mobility and breathing, it incorporates mindfulness that helps you tap into the mind-body connection.
Any sort of exercise or walking routine that you enjoy and feels good. Your pelvic floor will appreciate it!
Common Mistakes to Avoid When Trying to Relax Your Pelvic Floor
Ignoring full-body tension (tight shoulders, jaw clenching, poor posture).
Delaying care when symptoms persist.
When to Seek Help from a Specialist/Pelvic floor therapist
If you are experiencing any sort of pelvic pain, urinary leaking, or other issues mentioned above, you will likely do really well with pelvic floor therapy. A pelvic floor therapist can identify the issues, treat them accordingly, and give you exercises that can get rid of the dysfunction.
Check out my blog post on how to make sure you pick the right pelvic floor therapist for you here.
Conclusion
Relaxing your pelvic floor muscles is such an important part of making sure your pelvic floor can function properly. Try out the breathing exercises and stretches above and let me know what you think! Always remember to be gentle and never force yourself into a position your body can’t handle.
If you’re struggling with pelvic floor tension and want personalized guidance, give us a call at 505-506-6943 or contact us here to book an appointment with us.
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