How Pelvic Floor Stretching Can Help Relieve Discomfort?

Have you ever felt like you have a constant tugging sensation in your lower abdomen? Does your lower back, tailbone, or pelvic region often hurt? If yes, you may have pelvic floor muscle tightness, leading to discomfort and even pain during certain activities.

Tightness in the pelvic floor muscles can restrict movement, cause tightness in other parts of your body, and lead to chronic pain. Fortunately, you can do exercises to help strengthen and stretch these muscles, thus reducing tension and discomfort. In this article, we will delve into pelvic floor stretches that can help relieve discomfort and alleviate pain.

Definition of Pelvic Floor Tightness

Your body is a complex system of muscles, ligaments, and nerves that work together to keep everything in balance. Among them is the pelvic floor, a group of muscles that support the organs in your pelvis and act as a bridge between your legs and torso. These muscles can become tight, which leads to a decrease in flexibility and range of motion, as well as increased tension.

When the pelvic floor muscles are in a state of tension, it’s referred to as ‘pelvic floor tightness’. Other terms to describe this condition include pelvic floor dysfunction, pelvic pain, and spasm.

Symptoms and Causes of Pelvic Floor Tightness

Here’s a quick rundown of the main symptoms and causes of pelvic floor tightness:

Symptoms of pelvic floor tightness

• Lower back pain
• Chronic pelvic pain
• Difficulty urinating or defecating
• Painful intercourse
• Pressure or heaviness in the pelvic area
• Pain during exercise or physical activity

Causes of pelvic floor tightness

Poor posture: 

Sitting in one position for long periods or any bad posture that puts pressure on your lower back and pelvic region. This can cause your pelvic floor muscles to become tight.

Weak core: 

Weak abdominal and back muscles can lead to instability, contributing to excessive tension in the pelvic floor muscles.

Childbirth: 

Pregnancy and childbirth can put pressure on the pelvic floor, causing it to weaken and tighten.

Injury: 

Accidents and falls that cause direct trauma to the pelvic region can lead to muscle tension.

Stress: 

Mental stress can manifest in physical forms, such as tension in the pelvic muscles.

Self-Internal Pelvic Floor Release for Women

For women, one of the most effective ways to stretch and massage the pelvic floor muscles is through self-internal release. Though this may sound intimidating, it’s an easy process that can be done in less than 10 minutes. Here’s how:

Wash Your Hands

Before any internal pelvic floor stretching, it’s important to wash your hands with soap and water. Doing this will help keep your body clean and free from infection.

Insert Your Finger Into the Vagina

Once your hands are clean, you can begin the stretching process. Start by gently inserting your thumb into the vagina, about one knuckle deep. You should feel a gentle stretch as your thumb moves along the walls of the vagina.

Stretching and Massage Techniques

Once your finger is in the vagina, it’s time to start massaging the pelvic floor muscles. Start by pushing your finger towards the pubic bone, then down to the sides. Move up, down, side to side, and in circles. Doing this will help loosen the muscles in your pelvic floor and reduce tension. To massage this area, make a U-stroke from side to bottom to side. Feel free to switch hands to get both sides of the pelvic floor muscles.

Remember less is More

When massaging the pelvic floor muscles, it’s important to remember that less is more. Avoid using too much pressure or going too deep, as this can cause further pain and discomfort in the pelvic area. If at any point you start to feel pain, stop immediately.

Self-Internal Pelvic Floor Release for Men

For men, self-internal release can also stretch the pelvic floor muscles. It’s important to remember that this should not be done with a full bladder! Here are the steps:

Wash Your Hands

As with women, wash your hands thoroughly with soap and water before stretching the internal pelvic floor.

Insert Your Finger Into the Anus

Once your hands are clean, you can begin stretching the pelvic floor muscles by inserting your thumb into the anus, about one knuckle deep. This will help you locate the pelvic floor muscles in this area.

Stretching and Massage Techniques

Once your thumb is in place, you can start the stretching and massage. Start by pushing slowly and gently into the walls of the anus. Move up, down, and along different angles to stretch the muscles. You can also use a circular motion to help relax the pelvic floor area.

Tips for Optimal Results

If you want to get the most out of your pelvic floor stretching and massage sessions, here are a few tips that can help:

Doing a Few Times a Day

For optimal results, doing this kind of stretching and massage a few times a day is recommended. Doing this will help you relax the pelvic floor muscles, reducing any tension or pain in the region. This can also help to improve your overall physical and mental well-being.

Relaxing as You Stretch

When massaging the pelvic floor muscles, it’s important to stay relaxed throughout the process. Try taking a few deep breaths or listening to soothing music as you do these exercises. Doing this will help ensure that your body is relaxed and able to get the most out of the stretching.

Conclusion

Pelvic floor stretching and massage can be a great way to relieve tension, pain, or discomfort in this body area. With simple techniques like internal self-release, it’s easy to gain access to the pelvic floor muscles and help improve your overall physical and mental well-being.

Remember to keep it gentle and take your time doing these stretches for the best results. With a little practice, you’ll soon see an improvement in your pelvic floor health!

Dr. Nikki Cohen
Pelvic Floor Therapist in San Diego,
Services in English
Address: San Diego, California
92115 United States
Phone: +1 (818) 606-6717
Email: [email protected]