Pelvic floor muscle relaxation – the best ways

It takes approx. 3 minutes to read this article

The pelvic floor is a network of muscles that support the bladder, bowels and uterus. Many women experience problems, such as incontinence, as a result of childbirth, obesity, chronic constipation or other stresses on the pelvic floor

What are the symptoms of a strained pelvis?

In addition to incontinence, a tight pelvic floor is associated with symptoms such as pain during sexual intercourse, pelvic pain, urge symptoms and other bladder emptying disorders. The most common causes include:

  • congenital weak connective tissue
  • obesity
  • overuse of the pelvic floor muscles, for example from lifting heavy objects
  • chronic cough or asthma
  • hormonal changes associated with menopause
  • pregnancy
  • birth of a baby
  • surgical interventions

Diaphragmatic breathing for pelvic floor relaxation

The diaphragm works in synergy with the pelvic floor and helps promote muscle relaxation. This is important for reducing pain and promoting optimal muscle function. Place one hand on your chest and the other on your abdomen, just below your rib cage. Take a deep breath in, counting to three, and then exhale counting to four. When you inhale, your pelvic floor relaxes, and when you exhale, your pelvic floor returns to its resting state. Practice this breathing for 5-10 minutes each day.

Stretching the pelvic girdle to relax the pelvic floor

The first position is the “happy baby” position. Lie on your back. Spread your knees wider than your chest and lift them toward your armpits. You can hold your legs with your hands behind your knees or behind your ankles, but try to keep your ankles above your knees. You can hold this position or gently rock your back from side to side.

Another idea for relaxing your pelvic muscles, is the “baby” position. Start on your hands and knees. Spread your knees wide apart so that your big toes are in contact. Gently lean forward, moving your torso down between your thighs. Arms extended in front of you.

Another way is to stretch the adductors. Lie on your back with the soles of your feet together and your knees spread out to the sides. This should be a relaxed position. If you feel a pull along the inside of your thighs or pubic bone, place pillows under your knees for support.

You should also take note of an effective method that involves stretching the hip muscle. Lie on your back with your knees bent. Place your left ankle on your right knee as in a quadruped. Draw your right thigh toward your chest to feel a stretch on the outside of your left hip. Hold for 30 seconds, then repeat on the other side.

Alternative ways to stretch your pelvic muscles

One good way to stretch the pelvic muscles, is to relax with the help of additional accessories. These can be, for example, geisha balls or a vibrator. It is worth paying special attention to the second type of device. Accessories can help to make pelvic tension problems stop. Among the most popular devices, for example, is the Lelo Sona 2 vibrator. It is characterized by high quality workmanship, as well as easy operation. Moreover, lelo Sona 2 vibrator it is safe for the skin and intimate areas. This is possible due to the use of skin-friendly material, which does not cause irritation. When looking for good products, it is worth visiting


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