How to Relax the Pelvic Floor Muscles?

The pelvic floor muscles are invisible but are used daily, never stopping their work even while sleeping or resting. Chronic pelvic pain is a condition that affects the quality of life of men and women. They last 4-6 months and are characterized by cyclicity and varying intensity. One of the causes of the condition is spasm of the pelvic floor muscles. Insufficient relaxation of muscle fibers leads to the formation of hypertonus. How to relax pelvic floor muscles and relieve pelvic floor muscle spasm is very important. Keep reading to see how?

Why do I need to relax my pelvic floor muscles?

Pelvic floor muscles play a crucial role in the function of the genitourinary and excretory system, although for some reason they are often overlooked. Excessive muscle tone on the pelvic floor can lead to spasms. The occurrence of musculature hypertonus is more susceptible to middle-aged people. Women suffer from pathology more often than men – their muscles are prone to wear and tire quickly, especially in the absence of training, sedentary lifestyle, bad habits. Blood flow deteriorates in spasmed fibers, hypoxia occurs, and trigger points are formed, which are the center of painful sensations.

Chronic pain in pelvic floor muscles can affect the patient's quality of life. Pelvic organ prolapse, constipation, urinary incontinence. At the same time, with weakness, there can be spasm of individual muscles. The pelvic floor is not one or even two muscles. It is a complex that is closely connected to other muscles of the body. Therefore, the condition of the pelvic floor is influenced by gait, posture, physique and even lifestyle.

This shows how important it is to relax the pelvic floor muscles. The pelvic floor must contract and relax for the internal organs, especially the bowel and bladder, to function properly. 

There are a few simple exercises that everyone can do on their own: on demand, when there is pain, burning, intolerable urges to urinate and other discomfort in the pelvis. But to treat myofascial syndrome, pelvic floor muscle dysfunction, severe muscle spasm, one cannot do without the help of a rehabilitator, neurologist and other specialists.

How to relax your pelvic floor muscles?

One of the easiest and most affordable ways to prevent and treat muscle conditions is to exercise to strengthen the pelvic floor muscles. You can't see them, but you can feel them. There are several ways to do this.

Contract the muscles correctly

During exercises, only the pelvic floor muscles should work. The lower part of the abdominal wall will tighten and flatten. This is okay because this part of the abdomen works together with the pelvic floor muscles. The muscles above the navel should be completely relaxed, including the diaphragm. Try to gently strain only the pelvic floor muscles so that they rise and contract, while breathing freely. After the contraction, it is important to relax the muscles. This will allow them to recover and prepare for the next contract.

Often people tense external muscles out of desire, usually the abdominal muscles, buttocks and adductor muscles of the thigh. However, contracting these muscles together with pelvic floor muscles does not support the internal organs. Only the internal muscles need to be tightened. Doing the exercises incorrectly can be harmful.

If you do not feel your pelvic floor muscles contracting, change position and try again. For example, if you are sitting, try lying down or standing up. If that doesn't work either, seek professional help. 

Maintain regular exercise

Once you learn how to properly contract your pelvic floor muscles, you can start practicing. Try to keep the muscles contracted for up to 10 seconds before relaxing. Remember to breathe while doing this. Repeat the exercise up to 10 times, but only as long as you can do it correctly. The exercises can be repeated several times throughout the day. They can be done lying down, sitting or standing with your legs spread apart, but your thighs, buttocks and abdominal muscles should be relaxed.

As a rule, to achieve a lasting effect, the exercises should be performed for at least 6-8 weeks, or better 6 months. On their own, they may not be particularly effective. A weekly session with an instructor is a good complement to this daily self-directed activity. Exercises are performed standing, sitting, lying down or kneeling. The pelvic floor muscles are contracted as strongly as possible and held in this position for 6 - 8 seconds. After each long contraction, make 3-4 quick ones. Perform 8-12 long contractions and a corresponding number of quick contractions in each position. In this case, all contractions should be performed at the same intensity.

Sometimes people forget to do pelvic floor muscle exercises, so it is better to connect them with some regular activity, such as eating or brushing your teeth. This is a great way to build exercises into a regular set of routine tasks.

Exercises for pelvic floor muscles

No matter how strong and fit a person is, if their pelvic floor function is impaired, it must be restored. Normal sports activities should not be abandoned, but in all types of training – cardio, endurance or strength training – the number of repetitions, approaches and frequency of training should depend on the response of the pelvic floor muscles. If necessary, reduce the intensity, impact, load, number of repetitions, or duration of the workout, and then gradually return to the previous regimen as pelvic floor function improves.

Training programs are better coordinated with specialists, because people are different, and what suits one may not be suitable for another. But there are some general rules:

• Avoid high-load or high-intensity exercises that reduce pressure on the pelvic floor.
• Do not lift heavy weights unless absolutely necessary.
• Tense your pelvic floor muscles before lifting heavy weights.

It's unrealistic to think about your pelvic floor muscles constantly during an hour-long workout, but it's helpful to pay attention to them regularly. If you can't retract and tighten your muscles while squatting, flexing your biceps, or climbing a hill on a bike, the workout should be shortened or you should choose something easier. If your pelvic floor isn't ready for running, you can walk up hills. If five squats are tiring, do three. You will make progress over time.

Physiotherapy

Use a sonic pelvic floor chair with sound vibration to relax pelvic floor muscles, prevent and improve urinary tract infiltration, urination, urinary incontinence, and benign prostatic hyperplasia problems caused by pelvic floor muscle problems.