If your muscles are too tight, you can have trouble emptying your bladder, or you may experience pain during sexual intercourse.If you are having problems like these, you should get in touch with your doctor, who can refer you to a physical therapist.There are a number of techniques and exercises you can learn that will help you relax.
Step 1: The pelvic floor muscles are in your body.
The muscles that support the organs in your lower abdomen include the bladder, bowel, and uterus.You could imagine a pouch stretching between your knees without these muscles.Your abdominal muscles hold your insides in place.The body's muscles, nerves, and internal organs are all connected in the pelvic floor.
Step 2: In the middle of the stream, stop your urine flow.
You can do a simple test in the bathroom to learn how to identify and connect your mind to your muscles.If you can stop your flow as you release your urine, that's a good sign.Continue emptying your bladder after you have stopped the flow.If you already have a tense pelvic floor, don't do this frequently.A kegel is contracting your Pelvic floor muscles.
Step 3: Take a look at your Pelvic floor muscles.
If you imagine that you are trying to prevent the flow of urine or gas, you will be able to identify your pelvic floor muscles.If you want your feet to be aligned with your shoulders, choose a position that is comfortable for you (lying down, sitting, or standing) and keep your legs slightly apart.Relax your body and think of a way to stop the flow of urine.Relax and repeat, this time concentrating on your bottom as if you were trying to stop passing gas.Relax.You have to repeat this cycle until you can control your muscles.If your pelvic floor is too tight, do not perform these exercises frequently.This process should be used lightly to help you become aware of this area of your body.
Step 4: There is a quiet place where you can lie down.
Keep your feet flat on the floor by bending your legs.Just below your belly button, rest your hands on your lower abdomen.A yoga mat is a great option, but a firm sofa or mattress will work as well.
Step 5: It's important to breathe deeply and evenly.
You can breathe in and out through your nose.Your breath should be directed towards your stomach.If you focus on the rise and fall of your stomach, you can see that the muscles in your pelvis are going towards your feet.Listening to calm music can help you relax.
Step 6: Think about areas of tension in your body.
Begin with your head.Are your eyes, mouth, and jaw loose?When you notice the problem areas, relax them and feel the tension melt away.Return for a moment to focus on your breathing and the rise and fall of your abdomen.Move your attention down the length of your body from your head to your feet.One of the main benefits of using this approach is that it doesn't require you to tighten a Pelvic floor that may already be tense or painful.You can practice this technique at any time of the day or night.
Step 7: If necessary, borrow progressive muscle relaxation techniques.
As you look at your body, you may not be able to notice if an area is relaxed or tight.If this is the case, tense the muscle first as relaxing on command can be more difficult than this.Release it when you've tightened it.Increasing your awareness of where and when you have tension in your body can be aided by using scanning with progressive muscle relaxation.
Step 8: Take a rest in the neutral position.
Lie on your back with your knees on the floor.The hands on a clock are represented by the line between your tailbone and the top of your body.Your tailbone points to the 6 and the top of your pelvis rests on the 12 of the clock face.Your lower back should curve away from the ground at rest, as you should feel your tailbone making contact with the floor.The pressure on your tailbone can be alleviated by using a yoga mat or other firm surface.
Step 9: Between the 6 and 12 o'clock positions is where you should be.
Lift your tailbone off the ground while leaning on the top of your lower spine to move your pelvis forward and backward.Relax and flex in the opposite direction to push the tailbone downwards.This is not a violent motion.If you tense your lower back, don't squeeze your bottom muscles.
Step 10: The 3 o'clock position is where you should shift your weight.
As you rock gently, slowly rotating your pelvis to the left.Try to imagine the bottom of your body rocking from 5 to 4 and then from 3 to 3.Allow yourself a moment to rest as you return to the neutral 6 o'clock position.This technique helps you loosen up your muscles.
Step 11: The 9 o'clock position is the right direction.
As you rock your pelvis gently, move with focus.Before you return to your neutral position, move it in a diagonal direction to reach the 7, 8, and 9.The entire exercise should take between 3 and 5 minutes to complete.
Step 12: There is a child in this picture.
If you want your forehead and bottom to rest on the heels of your feet, fold your body down so that you don't have to stand up.Take a deep breath.Let your arms rest on the floor above your head, and you will feel your body sink into the ground.As you fill your back, ribcage, and spine with air, focus on your abdomen.All the way down your tailbone, reach your breaths.Exhale slowly and easily.To cushion your body in this position, use a yoga mat, blanket or carpet.You should repeat the breathing cycles at least 5 times.
Step 13: The happy baby pose is a good one to try.
Lie on your back with your knees bent and your feet on the floor.Your hips should sink into the floor as you bring both knees towards your chest.Hold your legs under your knees to pull them into a deeper stretch.Hold this position and breathe deeply.It is a good idea to stay there for as long as it is comfortable.As you hold onto your raised legs, gently rock your body from side to side.
Step 14: Take care of your adductors.
Lying on your back is the best way to do this.As you bring the soles of your feet together, let your knees fall to the side.As you breathe, feel your hips and knees sink towards the floor.Return to your starting position.You can use pillows to support your knees if you feel like pulling in your thighs or pubic bones.Pelvic floor tightness can be addressed with the help of adductors, the muscles found in the groin area and inner thigh.
Step 15: You should stretch your piriformis.
Lie on your back with your knees bent, spread shoulder-width apart.Pull your right foot up towards your chest and cross it with your left knee.It should be placed against the top of the left knee.Pull the left leg towards your chest when you reach your right hand between your legs.Before relaxing, hold for 30 seconds, breathing deeply and evenly.On your other side repeat.The piriformis muscle stretches from the lower spine to the thighbone on each side.