Exercises To Relax Hypertonic Pelvic Floor

Do you feel pain or discomfort in your pelvic area? Do you have trouble emptying your bladder or bowels? These could be signs of a hypertonic pelvic floor, which means your pelvic muscles are too tight and need to be relaxed. In this article, we will discuss exercises that can help you relax your hypertonic pelvic floor.

Table of Contents

• How to Relax Your Hypertonic Pelvic Floor
• Step-by-Step Guide to Relax Your Hypertonic Pelvic Floor
• Tips to Relax Your Hypertonic Pelvic Floor
• Solution for Hypertonic Pelvic Floor
• FAQs
• Pros and Cons of Exercises to Relax Hypertonic Pelvic Floor

How to Relax Your Hypertonic Pelvic Floor

The first step to relaxing your hypertonic pelvic floor is to identify the muscles that need to be relaxed. You can do this by trying to contract and relax your pelvic muscles. If you feel tightness or pain when you try to relax them, those are the muscles that need to be targeted.

There are several exercises you can do to relax your hypertonic pelvic floor, including:

1. Kegels

Kegels are exercises that involve contracting and relaxing the muscles in your pelvic floor. They can help improve the strength and flexibility of your pelvic muscles, which can help reduce pain and discomfort.

2. Hip Bridges

Hip bridges are exercises that involve lifting your hips off the ground while lying on your back. They can help strengthen your glute and pelvic muscles, which can help reduce pain and discomfort.

3. Squats

Squats are exercises that involve bending your knees and lowering your body towards the ground. They can help strengthen your pelvic muscles and improve your posture, which can help reduce pain and discomfort.

4. Stretching

Stretching can help improve the flexibility of your pelvic muscles, which can help reduce pain and discomfort. You can stretch your pelvic muscles by doing exercises like butterfly stretch, frog stretch, and pigeon pose.

Step-by-Step Guide to Relax Your Hypertonic Pelvic Floor

Here is a step-by-step guide to help you relax your hypertonic pelvic floor:

Step 1: Identify the Muscles

Try to contract and relax your pelvic muscles. If you feel tightness or pain when you try to relax them, those are the muscles that need to be targeted.

Step 2: Kegels

Start with Kegels by contracting and holding your pelvic muscles for a few seconds, then relaxing them for a few seconds. Repeat this exercise several times.

Step 3: Hip Bridges

Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, hold for a few seconds, then lower them back down. Repeat this exercise several times.

Step 4: Squats

Stand with your feet shoulder-width apart and bend your knees, lowering your body towards the ground. Hold for a few seconds, then stand back up. Repeat this exercise several times.

Step 5: Stretching

Do exercises like butterfly stretch, frog stretch, and pigeon pose to stretch your pelvic muscles.

Tips to Relax Your Hypertonic Pelvic Floor

Here are some tips to help you relax your hypertonic pelvic floor:

• Start with gentle exercises and gradually increase the intensity
• Practice relaxation techniques like deep breathing and meditation
• Avoid activities that aggravate your symptoms, like sitting for long periods of time or lifting heavy objects
• Stay hydrated and eat a healthy diet

Solution for Hypertonic Pelvic Floor

If you have a hypertonic pelvic floor, it is important to see a healthcare professional for a diagnosis and treatment plan. In addition to exercises, treatment options may include medication, physical therapy, and biofeedback.

FAQs

What causes a hypertonic pelvic floor?

A hypertonic pelvic floor can be caused by a variety of factors, including stress, anxiety, trauma, childbirth, and surgery.

Can exercises really help me relax my hypertonic pelvic floor?

Yes, exercises can help you relax your hypertonic pelvic floor by improving the strength and flexibility of your pelvic muscles.

Pros and Cons of Exercises to Relax Hypertonic Pelvic Floor

Pros:

• Can help reduce pain and discomfort
• Can improve the strength and flexibility of your pelvic muscles
• Can be done at home

Cons:

• May not be effective for everyone
• May require a healthcare professional for proper diagnosis and treatment
• May take time and consistency to see results

By following these exercises and tips, you can help relax your hypertonic pelvic floor and reduce pain and discomfort. Remember to consult with a healthcare professional for proper diagnosis and treatment.