The pelvic floor muscles are a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. These muscles play a crucial role in bladder and bowel control, sexual function, and childbirth. However, like any other muscle in the body, the pelvic floor muscles can become tight and tense, leading to discomfort and other issues. Today we tackle how to relax pelvic floor muscles to help you in your everyday life.
Should You Relax Your Pelvic Floor?
When the pelvic floor muscles are too tense, they can cause constipation, urinary urgency or frequency, pain with sex, menstrual discomfort, and difficulty emptying the bladder or bowels. This tightness can also lead to pain during daily activities, making movement more uncomfortable.
For some, strengthening the pelvic floor helps, but for others, relaxation is more important. Chronic tension can create a cycle of discomfort, making daily functions harder. Techniques like deep breathing, gentle stretching, and pelvic floor relaxation may help. A pelvic floor physical therapist can provide guidance on the best approach.
Why Is Pelvic Floor Relaxation Important?
The pelvic floor muscles can become tight and tense due to various reasons, such as stress, anxiety, pregnancy, childbirth, and certain medical conditions like endo, IC, and prostatitis. When these muscles are tight, they can cause discomfort, pain, and even affect bladder and bowel control.
Pelvic floor relaxation is essential to release tension and tightness in these muscles, which can help alleviate discomfort and improve overall pelvic health. Relaxing the pelvic floor muscles can also help with sexual function and childbirth.
How To Relax Pelvic Floor Muscles?
Here are some techniques that can help you relax your pelvic floor muscles:
Deep Breathing
Deep breathing is a simple yet effective technique to relax the pelvic floor muscles. It involves taking slow, deep breaths, which can help release tension and tightness in the muscles.
To practice deep breathing, sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, filling your belly with air. Hold the breath for a few seconds, then slowly exhale through your mouth. Repeat this process for a few minutes, focusing on relaxing your pelvic floor muscles with each breath.
Pelvic Floor Muscle Relaxation Exercises
There are specific exercises that can help relax the pelvic floor muscles. These exercises involve contracting and relaxing the muscles, which can help release tension and improve muscle control.
One exercise is called the “elevator exercise.” To perform this exercise, imagine your pelvic floor muscles as an elevator. Slowly contract the muscles, as if you are taking the elevator up to the top floor. Hold the contraction for a few seconds, then slowly release the muscles, as if you are taking the elevator back down to the ground floor. Repeat this process for a few minutes, focusing on relaxing the muscles with each release.
Yoga and Stretching
Yoga and stretching can also help relax the pelvic floor muscles. Certain yoga poses, such as the child’s pose and the happy baby pose, can help release tension in the pelvic floor muscles. Stretching exercises, such as the butterfly stretch and the seated straddle stretch, can also help relax these muscles.
Massage
Massage can be an effective way to relax the pelvic floor muscles and improve pelvic floor dysfunction. You can either massage the muscles yourself or seek the help of a professional pelvic floor physical therapist. To massage the pelvic floor muscles yourself, lie down on your back with your knees bent and feet flat on the floor. Place your hands on your lower abdomen, just above the pubic bone. Apply gentle pressure and massage in a circular motion, moving towards the sides of your body. You can also massage the muscles on the inside of your thighs and around the anus.
Biofeedback
Biofeedback is a technique that uses electronic sensors to monitor and provide feedback on muscle activity. This technique can be helpful in identifying how to relax pelvic floor muscles.
During a biofeedback session, sensors are placed on the pelvic floor muscles, and the activity of these muscles is displayed on a screen. The therapist will guide you through relaxation techniques while monitoring the muscle activity. This can help you learn how to relax the muscles and control them better.
Kegel Exercises
Kegel exercises are commonly known as a way to strengthen the pelvic floor muscles, but they can also help relax these muscles. These exercises involve contracting and relaxing the pelvic floor muscles, similar to the elevator exercise mentioned earlier.
To perform Kegel exercises, sit or lie down in a comfortable position. Contract your pelvic floor muscles, as if you are trying to stop the flow of urine. Hold the contraction for a few seconds, then release. Repeat this process for a few minutes, focusing on relaxing the muscles with each release.
Tips for Relaxing Pelvic Floor Muscles
Here are some additional tips to help you relax your pelvic floor muscles:
Practice Mindfulness
Mindfulness involves being fully present and aware of your thoughts, feelings, and surroundings. By practicing mindfulness, you can develop a deeper awareness of your pelvic floor muscles and better understand how to relax tight pelvic floor muscles when they become tense.
Avoid Straining During Bowel Movements
Straining during bowel movements can create unnecessary pressure on the pelvic floor, leading to tension and tightness. Learning how to relax pelvic floor muscles starts with avoiding strain—focus on breathing naturally instead of holding your breath. Maintaining a high-fiber diet and staying hydrated can help keep stools soft and easy to pass, reducing stress on these muscles.
Improved Sitting Posture
Improving sitting posture by avoiding slumping can help reduce pelvic floor tension, as poor alignment places strain on the lower back and disrupts core muscle engagement. Sitting with a neutral spine—where the ears, shoulders, and hips align—supports better core activation, encourages deep diaphragmatic breathing, and reduces unnecessary tension in the pelvic floor. Many patients find this connection insightful, as adjusting posture is a simple yet effective way to improve pelvic health. Using lumbar support, adjusting chair height, and taking movement breaks can further relieve strain and enhance muscle coordination.
Avoid Holding Your Urine
Holding your urine for extended periods (no longer than 4 hours) can also put pressure on the pelvic floor muscles. Make sure to use the bathroom when you feel the urge to urinate to avoid unnecessary strain on these muscles.
Seek Professional Help
If you are experiencing chronic pelvic pain or discomfort, it is essential to seek help from a healthcare professional. They can help identify the cause of your symptoms and provide appropriate treatment, which may include pelvic floor physical therapy.
The Bottom Line
How to relax pelvic floor muscles is essential for maintaining pelvic health and reducing discomfort. Deep breathing, targeted relaxation exercises, and techniques like yoga and massage can help release tension and promote muscle relaxation. If you experience chronic pelvic pain or discomfort, seeking professional guidance can provide the right strategies for achieving a healthy, relaxed pelvic floor.
