How To Relax Pelvic Muscles With Physiotherapy

Pelvic muscles, medically known as the pelvic diaphragm, are a collection of muscles that surround the pelvic floor. The pelvic floor consists of many organs, such as the intestines, bladder, and uterus in females, as well as the pelvic cavity above the perineal region. The pelvic floor muscles are very important in supporting many bodily functions such as defecating, urinating, sexual activities, and childbirth.  

People often experience strained, weak, or overly tight pelvic muscles, which results in pelvic floor dysfunction, pain, discomfort during urination, and intercourse. Physiotherapy can help in fixing these issues and can restore normal function. Pelvic floor physiotherapy exercises can enhance neuromuscular coordination and relieve pelvic floor dysfunction symptoms. 

In this blog, we will read in detail about how to relax pelvic muscles with physiotherapy. 

Symptoms Indicating Pelvic Floor Abnormal Function

• Pain in the genitals, perineum, and rectum. 

• Frequent urination and feeling an urge.

• Erectile dysfunction. 

• Numbness and pain around the groin.

• Experiencing heaviness or a dropping feeling around the genitals.

If you are experiencing any of the above symptoms, including leaking urine often, and feeling pain and heaviness in your genitals, then you must see an expert physiotherapist. Visit Physiobliss, the best physiotherapy clinic in Vadodara. With accurate exercises, cutting-edge equipment, and expert healthcare professionals, we will provide you with the best diagnosis and treatment. Call us to book an appointment.  

Steps to Activate Your Pelvic Muscles 

1. Find a comfortable position and try to relax all your muscles, and take a long breath. 

2. Now, as our first exercise, try holding your anterior pelvic floor muscles by replicating the action of trying to stop the urine flow. 

3. To activate your posterior pelvic floor muscles, replicate the movement of passing gas.

4. Keep repeating the same routine for a while to engage both types of muscles.  

For healthy pelvic muscles, also read: Prenatal Yoga Benefits for Expecting Mothers 

Specific Exercises for Pelvic Muscles

The pelvic floor muscles can sometimes become too tight. This condition is called hypertonic pelvic floor when the pelvic floor is too tight because the muscles are overworked. Physiotherapy can help improve this condition by introducing various exercises, such as, 

1. Contractions: When practising physiotherapy, try performing quick contractions and releasing. Try to synchronize the movements with your breathing. After that, practice slow contractions. Here, try to hold your pelvic muscles for at least 10 seconds and then release for another 10 seconds. For both exercises, repeat  15-20 cycles at a time.

2. Kegel 

It is the most widely used and renowned exercise for treating issues with pelvic muscles. Hold your pelvic muscles for about 5 seconds and then gradually relax them for the next 5 seconds. Repeat this exercise 10 times at a time and 3 times a day. 

3. Reverse Kegel:

A Reverse Kegel is a workout that assists in loosening these excess, tight muscles. This is done in a rather opposite way than clenching the muscles as in a normal Kegel. To accomplish this, an individual concentrates on the area and visualises the sensation of letting go or dropping the muscles.

These exercises will help you heal from a dysfunctional pelvic floor. However, it is highly advised to perform these therapies under the guidance of a certified physiotherapist. Let us know how we, at Physiobliss, can help you. It is the best physiotherapy center in Vadodara. Our therapy centre is fully equipped with advanced technology, expert staff, and healthcare professionals. We aim to provide our patients with a complete, holistic healing journey towards a pain-free life.  Call us to book an appointment.