Improving the Resting Level of your Pelvic Floor Muscles
Often, tension in the pelvic muscles has been present for so long that we are no longer aware of it. If you lived next to an airport in time you would not notice the noise from the planes. Similarly if your muscles have been tight for a long time you are likely not aware that they are tight. We have to work to ‘reset’ what you understand to be normal. The way to start this is by beginning to have a general awareness of your pelvic muscles throughout the day.
First try one or more of these cues to see if you can be aware of your pelvic region relaxing. Perform these throughout the day:
• While you are sitting attempt to allow your pelvic floor region to rest into the surface of the chair.
• Throughout the day allow your under clothing to support your pelvic floor region.
• Throughout the day allow your inner thigh and lower abdomen to release. For now do not hold those in. As you are better able to relax your pelvic floor you will be able to hold your lower abdomen in without also over tightening your pelvic floor muscles.
• While you are sitting let go of all muscles that you do not need to maintain an upright posture. Think of it as sitting with good posture but not holding all of your muscles tightly.
• Throughout the day utilize the pelvic drop exercise.
Pelvic Drop Exercise:
The Pelvic Drop exercise assists with relaxing the pelvic floor muscles by contracting the muscles that do the opposite actions of the pelvic floor. It includes gently contracting your muscles that flex your hip upward, lift your leg out to the side and rotate your hip outward (and a few other muscles). By doing this action together it assists relaxing/releasing your pelvic floor muscles.
1. In squatting or laying on your back as pictured:
2. Place your feet together and allow your knees to rest out away from each other. Place your hands at your knees and slightly off to the side.
3. Gently (at most 2 lbs of pressure) press your knees outward and upward while resisting the motion with your finger tips. Your legs should not move.
4. At the same time focus on resting your pelvic floor. Many times a drop of the pelvic floor will be felt. This is simply a relaxation/lengthening of the pelvic floor muscles.
5. Remember to breathe the whole time you are doing this activity
6. Hold for_______seconds; Rest for_______seconds: Repeat_____times per session. Perform this throughout the day.
