By Cambria Oetken, DPT, PHRC Westlake Village
What is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissues that form a supportive “sling” at the base of your pelvis. They help control the collection of and release of urine, feces, and gas, they support pelvic organs, and the muscles contribute to sexual function. Just like any other muscle group, the pelvic floor needs to be in balance—neither too tight nor too loose to perform optimally.
How do I know if my pelvic floor is tight?
Signs of tension can include:
Pelvic Pain: Discomfort or pain in the pelvic region.
Frequent Urination: An urgent need to urinate often.
Pain During Intercourse: Discomfort or pain during or after sex.
Constipation: Difficulty with bowel movements or a sensation of incomplete evacuation.
If you’re experiencing any of these symptoms, it might be helpful to address your pelvic floor and attempt relaxation strategies.
Techniques to Relax Your Pelvic Floor
Diaphragmatic Breathing
Breathing optimally is a key part of being able to relax your pelvic floor. The diaphragm and pelvic floor are in sync with each other and must move optimally to achieve a balanced and relaxed pelvic floor.
How to perform proper diaphragmatic breathing
- Sit or lie down in a relaxed position, maybe with some pillows or bolster under your knees for additional support.
- Place one hand on your belly and the other on your chest so you can feel the movement of your breath
- Inhale slowly through your nose allowing your belly to rise and fill. The hand on your chest should feel little movement and should not be the main driver of your breath. Imagine also breathing into the sides of your rib cage and into the chair or bed your back is positioned against
- Slowly exhale through your mouth and allow your belly to fall gently back to a resting position
- Tip: Your exhale should be slightly longer than your inhale. Do not rush.
- Repeat for 5-10 Minutes
Check out this two part series about all Breathing Techniques for Pelvic Floor Health. Let us know how you enjoy the diaphragmatic breathing exercises in the comments! Did you know your pelvic floor muscles can benefit from diaphragmatic breathing? Pelvic floor dysfunction can be treated!
Stretches for pelvic floor lengthening
Child’s Pose:
Assume a hands and knee position on the floor. Bring your knees apart wide and touch your toes together. Next, lower your hips back towards your heels while reaching your arms forward trying to stretch through the upper back and into your pelvic floor. Practice diaphragmatic breathing here as described above.
Happy Baby Pose:
Lie on your back, bend your knees towards your chest, and hold the outer edges of your feet allowing your hips to fall out to the side.. You may gently rock side to side should that feel comfortable, and again, breathe deeply.
Cat/Cow Exercise:
Assume a hands and knees position on the floor. Slowly inhale and tilt your pelvis forward allowing your back to extend, belly to drop to the floor and tilt your gaze towards the ceiling. Exhale, tuck your chin to your chest, tuck your pelvis and tailbone under you, stretching through your spine up towards the ceiling. Repeat 10 times.
Adductor rock back stretching:
In a hands and knees position, extend one leg out to the side so it is straight. Slowly inhale and rock back towards the heel that is behind you and exhale as you rock forward. You should feel a gentle stretch through your inner thigh muscles. Repeat 10 times on each side.
Body Scans
Developing awareness of your muscles from your head to your toes aid in relaxation which will ultimately aid in better pelvic floor awareness and relaxation.
Sit or lie down comfortably and mentally become aware of your body beginning from the top of your head. Be aware of any area of specific tension or clenching.
A few areas to pay attention to that can directly impact tension in your pelvic floor:
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- Notice your jaw, is it clenched? Are you biting down? Slightly relax the jaw and separate your top teeth from your bottom teeth while taking a few breaths.
- Now move to your abdomen, are you sucking your belly in? Are you tightening your abdominals? Take a few deep breaths and unclench your belly.
- Next, notice your glute (butt) muscles. Are you squeezing them together or clenching? Perform a few pelvic tilts to see if you can assist them in letting go.
Body Scans can also be performed throughout the day such as while at work, doing the dishes or talking on the phone. This will allow you to address unwanted areas of tension during these tasks.
Vagus Nerve Stimulation
The vagus nerve is a major component of the parasympathetic nervous system, which is our “rest and digest” nervous system, promoting a state of relaxation and calm. It runs from the brainstem down to the abdomen, influencing numerous functions, including heart rate, digestion, and mood regulation.
When stressed, the body’s sympathetic nervous system (the “fight or flight” response) becomes activated, leading to increased heart rate, shallow breathing, and heightened alertness. This can be beneficial in acute situations but problematic when stress becomes chronic. The vagus nerve helps counterbalance this by initiating the “rest and digest” responses, promoting relaxation and recovery.
Here are some ways you can promote vagus nerve activation to promote relaxation and recovery.
- One way to activate the vagus nerve is by a hands on strategy. Bring your pointer fingers behind your ears and find the bony prominence. Slide your fingers slightly below this point and hold sustained pressure. Assess if one side feels more tense than the other. Maintain pressure with your pointer finger on the side with more tension and drop the other hand. Now, turn your eye gaze (not your head) in the opposite direction of the side you are holding. Maintain your gaze until you feel pressure has reduced or for 60 seconds. Repeat on the other side.
- Humming, singing and laughing are natural ways to activate the nerve as they produce vibrations through the neck region where the nerve travels.
- Splash cold water on your face for a quick activation
- Massage the back of your neck from the base of your neck up to the base of your skull on each side.
- Gentle neck stretch from side to side or neck circles may also relieve additional tension and influence vagus nerve activation
Please note that this is a generalized exercise program and some of these recommendations may not be appropriate for every individual. Always listen to your body and its boundaries and respect any limitations. Relaxing the pelvic floor can take a lot of work and may need additional treatment strategies to address the root cause.
Resources
Pelvic Health Products We Love – Part 1
Pelvic Health Products We Love – Part 2
6 Unexpected Reasons to See a Pelvic Floor Physical Therapist
10 Common Behaviors that Can Lead to Pelvic Pain
Prioritizing Mental Health: A Necessity, Not a Luxury
Frequently Asked Questions
Q: I am worried I have weak pelvic floor muscles. What can I do to help my pelvic floor muscles, should I just focus on diaphragmatic breathing?
A: If you are concerned about the state of your pelvic floor muscles (and if they are weak pelvic floor muscles), we recommend checking in with a pelvic floor physical therapist. They will be able to assess your pelvic floor muscles and advise if there is any dysfunction. Typically an exercise program will be prescribed to assist with the work you do in PT!
Q: I want to learn more about the pelvic floor in general.. Do you have any resources?
A: We have quiet a few! You can search key words into our blog search and it will bring up blogs specific to that topic. Otherwise, another great resource is this service page about Pelvic Floor Physical Therapy.
Q: Do you have any video resources for diaphragmatic breathing? I don’t know if I am understanding these diaphragmatic breathing exercises as explained.
A: We actually have a YouTube dedicate to Pelvic Health Exercises! Check it out and let us know what you think.
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Check out our recently published e-book titled “Vulvodynia, Vestibulodynia, and Vaginismus,” designed to empower and inform individuals on their journey towards healing and understanding.
Did you know we opened our 11th location in Columbus, OH? Now scheduling new patients- call (510) 922-9836 to book!
Are you unable to come see us in person in the Bay Area, Southern California or New England? We offer virtual physical therapy appointments too!
Virtual sessions are available with PHRC pelvic floor physical therapists via our video platform, Zoom, or via phone. For more information and to schedule, please visit our digital healthcare page.
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Tags: abdominal muscles, pelvic floor muscles form, abdominal breathing, pelvic floor weakness, weakened pelvic floor