Exercises and self help for a tight pelvic floor
Exercises and Self Help for a Tight Pelvic Floor
So you have been diagnosed with having a tight or hypertonic pelvic floor and are looking for exercises and self help advice. We are here to support you. If you suspect overactive pelvic floor, we encourage you to seek an appointment with a health care practitioner to formalise a diagnosis. This can confirm your suspicions and rule out any other possible medical conditions that may be contributing to your complaint. A great place to start with calming your pelvic floor muscles down and allowing them to relax and find ease is to start with some abdominal breathing exercises.Abdominal / Diaphragmatic Breathing
Lay down in a comfortable position with your knees bent and your back flat on the floor. Gently place one hand on your chest and the other on your belly. Slowly inhale and feel your abdomen expand under your hand, as if your tummy was filling with air like a balloon. Your lower hand should rise while your hand on your chest should remain relatively still. With each breath cycle, gently continue to expand the belly and move the breath down towards the pelvis, allowing it to relax, open and release tension. Keep your breath smooth and avoiding breath holding, as this may reflexively re-tighten the tissue.
Pelvic Floor stretch and release
Start in an all 4’s position on hands and knees. From here gently move your hips backwards to sit on your feet and gently lower the forearms so they are resting on the floor. In yoga this position may be referred to as a modified child’s pose. Rest your head down onto your forearms.
Focus your attention onto your pelvic floor region.
Inhale into the lung, expand the abdomen and visualise stretching the back of your T-shirt with your ribs and relaxing the muscles around your tailbone.
Exhale and let go of any tension without effort.
Each breath 3 seconds in and 3 out, without pausing or breath holding between each cycle.
Repeat 8-10 cycles of breathing in this position.
Gentle abdominal stretch
Lay on your tummy down on the floor while placing your hands under your shoulders. Gently push up onto the hands, if this is uncomfortable in the wrist, hands or lower back, just gently come up onto your forearms. Inhale and move the breath down thru the lungs, the abdomen and back of the ribs while expanding and letting go in the pelvic floor region. Exhale and gently press the floor away to slightly increase the arch in the lower back. If comfortable, you may come up onto your hands.
Keep your pelvis facing the floor.
Gently move up and down in conjunction with your breath cycle while staying comfortable in all regions of your body.
Continuously breathe slowly in and out without any breath holding for 30 seconds, gently lower towards the floor, and repeat 3 times.