R E A D

The
Worthy
Woman

R E A D

The
Ferocious
Woman

Pelvic Floor Stretching

I have had several emails from people struggling with all sorts of things like urinary retention (not being able to pee), constipation (not being able to poop), and pelvic pain, just to name a few. 

None of these things are pleasant in any way, and could actually be stemming from the same problem.

What do all of these things potentially have in common? 

 

Pelvic floor muscle tightness.

 

Yes, it's true.

Your pelvic floor muscles can become tight just like any other muscle in the body.

You're likely familiar with hamstring tightness - You know, not being able to easily bend over and pick something up from the floor.

But did you know that having tight hamstrings is one of the leading causes of low back pain?

 

Just like tight hamstrings limit your movement and can contribute to low back pain, pelvic floor muscle tightness can contribute to difficulty urinating, difficulty pooping, difficulty having sex and/or achieving orgasm, tailbone pain and low back pain... just to name a few. 

 

So, if your hamstrings are tight, what do you do?

You stretch!

Well, the pelvic floor is no different.

So, how do you stretch the pelvic floor muscles?

I'm glad you asked!

Here is one way ~ And yes, it requires internal work 😳. (If you are not comfortable with this, no worries! Next week I will talk about another way you can stretch them!) 

OK, here it is:

 

SELF INTERNAL PELVIC FLOOR RELEASE (For women):

Wash your hands.

While sitting on the toilet (may be best after urinating), gently insert your thumb into the vagina, about 1 knuckle deep.

Push slowly and gently into the vaginal walls to lightly stretch the muscles. Press along different angles working toward the bottom (anus) and along the other side. (You may want to switch hands to get the other side). Avoid going UP toward the urethra/pubic bone! This can cause urethral irritation!

You can also gently massage this area, making a “U stroke” from side to bottom to side.

Remember, less is more!! Avoid using deep pressure as this can cause more pelvic tension and pain!

Stop if at any point you experience pain.

 

SELF INTERNAL PELVIC FLOOR RELEASE (For men):

Wash your hands.

While squatting or lying on your side, gently insert your finger into the anus, about 1 knuckle deep.

Push slowly and gently into the sides to lightly stretch the muscles. Press along different angles working toward the bottom (tailbone) and along the other side. (You may want to switch hands to get the other side). Avoid going UP toward the testicles as this can cause prostate irritation)

You can also gently massage this area, making a “U stroke” from side to bottom (tailbone) to the other side.

Remember, less is more!! Avoid using deep pressure as this can cause more pelvic tension and pain!

Stop if at any point you experience pain.

 

OK, so there you have it! 

This works well to release any tension in these muscles. 

I recommend doing it a few times a day, like after peeing. (I mean, your pants and underwear are already down, so why not take advantage of an opportune moment?) 

Don't rush it. 

Relax as you stretch. 

Rushing only creates more tension! 

 

*Stay tuned for next week when I will talk about the other way you can stretch these muscles (without any internal work!)