Pelvic floor relaxation through Yoga
Beyond Strengthening: The Importance of Pelvic Floor Release
We often hear about "strengthening" the pelvic floor, but learning how to release, lengthen, and relax these muscles is just as vital.
A hypertonic pelvic floor is when the muscles are in a constant state of contraction. They are working over time & we can see symptoms such as:
Pelvic pain or painful intercourse
Urge incontinence (the sudden need to go)
back pain
Constipation
And at times, stress incontinence or pelvic organ prolapse
A hypertonic pelvic floor can develop for several reasons. Some of these reasons can include how we are standing/sitting, how we breathe & our life experiences all of which can influence the health of the pelvic floor.
Yoga is a tool for awareness. When practicing yoga, we begin to see habitual patterns that no longer serve us and offer a way to move and breathe that supports our body as it is now.
Through my years of teaching & practicing yoga for pelvic health, I’ve discovered that relaxing the pelvic floor is more than stretching. Inviting ourselves into a place of relaxation asks us to feel safe, wholeheartedly welcomed & completely supported.
Yoga postures are exceptionally effective not only in stretching & strengthening the pelvic floor but also activating the body’s relaxation response through breathing, supported yoga postures & meditation practices. It draw’s our attention to breathing deeply which in turn regulates our nervous system. The breath can sync with the pelvic floor & release tightness that might be held across the abdomen, lower back & pelvic area.
It’s researched for its ability to regulate the body’s relaxation response & cultivating a balm of ease while fostering a reconnection with movement and breathing patterns that support the pelvic floor, both during practice and in everyday life.
The pelvic floor is simply a webbing of muscles that support the bowel, bladder & uterus (in some). It expands & lifts in coordination with our breath. When we inhale, the pelvic floor descends; when we exhale, the pelvic floor tones & lifts. However, through life experiences, the coordination between the pelvic floor & breath can become out of sync, and tightness & tension can occur.
Through yoga practices, we can reconnect the pelvic floor with the breath while relaxing & building a balance in strength & support in the pelvic floor & surrounding muscles.
I hear a lot about strengthening the pelvic floor; however, if the muscles are already gripped, squeezing them more by doing kegels can make them tighter & possibly exacerbate the problem.
A healthy, strong pelvic floor has a full range of motion, and to find this balance, yoga and movement are great places to start.
* Move gently, taking care of yourself. This is not in replacement of medical advice, seek out a Pelvic floor Physical therapist if needed.
