Log in to check out faster. Menopause and Weight Loss Solutions. Conditions of chronic pelvic pain are often caused by tightness in the pelvic floor. As many as one in seven people suffer from chronic pelvic pain, often spending years trying to receive a proper explanation and diagnosis for their pain.
The pelvic floor muscles , the sling-like group of muscles that support the pelvic organs, can become tight or restricted for various reasons. In some instances, the restriction in the pelvic floor muscles is caused by poor posture, a fall, injury, surgery, or emotional trauma. Stress can cause people to clench the pelvic floor in a subconscious protectionary manner, leading to trigger points, or knots, in the pelvic floor muscles.
The good news is that it is possible to release the muscles by using gentle pelvic floor stretches , using a trigger point release wand, and practicing relaxing the pelvic floor. Start here! Pelvic floor release refers to a range of therapeutic techniques aimed at relaxing and relieving tension in the pelvic floor muscles. Amanda Olson explains in more detail below. An overactive or tight pelvic floor can disrupt normal function and contribute to conditions like:.
Gentle stretches or poses commonly used in yoga are helpful in releasing or relaxing the pelvic floor. When the stretches are coupled with relaxed breathing, it is possible to learn to observe when the muscles have become clenched and to consciously relax to them to avoid a flare-up in pelvic pain. The best exercises for pelvic floor release focus on stretching, relaxing, and balancing the pelvic floor muscles. These exercises are gentle and designed to reduce tension, improve flexibility, and enhance control over the pelvic muscles.
Below are some of the most effective exercises:. This exercise helps relax both the diaphragm and pelvic floor muscles, creating a natural rhythm of expansion and contraction. This dynamic movement stretches the entire spine, hips, and pelvis, promoting relaxation in the pelvic floor. This stretch targets the piriformis muscle, which is closely connected to the pelvic floor and can become tight. The pelvic floor muscles can develop knots, also referred to as trigger points or tender points.
