If you are one of the millions of women suffering from a tight pelvic floor (hypertonic pelvic floor) you might be wondering how to relax pelvic floor muscles.  

Firstly you are not alone and you’ve come to the right place to learn some valuable stretches that can help you live pain free. 

Pelvic floor pain can be very frustrating, it can make you miserable, depressed, and feel isolated from friends and family who don’t understand. 

Furthermore a lot of the information available is around strengthening your pelvic floor. A strong pelvic floor is very important but if your muscles are too tight, only working on strengthening is going to cause you more pain and discomfort. 

Learning about your body and the condition of your pelvic floor is actually very empowering as it allows you to know exactly what you need to be doing to relieve your symptoms. 

It’s not always easy and it does require commitment and dedication to see results. But I can guarantee you that it will be worth it. You won’t regret it for a second. 

A lot of pelvic floor work I find to be boring and repetitive and because of that women don’t stay consistent and therefore sadly the pain and other symptoms associated with a tight pelvic floor remain.

The KEY is to not just focus on repetitive rehab exercises but to make it an enjoyable full body workout that leaves you feeling good in body and mind. That’s why I find yoga for pelvic floor routines the perfect combination.

That is what makes Pelvic Mama different. I don’t just want to help you with your pelvic floor. I want you to walk away from a class, having not only done the essential exercises you need BUT to walk away feeling confident, empowered, supported and a little more loving of yourself. 

What exactly are pelvic floor muscles?

Pelvic floor muscles are a group of muscles that surround your pelvis and support your pelvic organs. Tightness and shortening of the pelvic floor muscles can lead to pain, discomfort and dysfunction. 

The pelvic floor muscles are located between the tailbone (coccyx) and the pubic bone within the pelvis. They support the bowel and bladder (as well as the uterus and vagina in females). 

What are the symptoms of a tight pelvic floor?

Many women habitually tense their core and pelvic floor without even realising. The first step in changing that habitual pattern is to become aware of the constant tensing and to consciously relax through that area. It sounds simple but it does require patience and practice. 

The typical sign of a hypertonic pelvic floor that is too tense, is pelvic pain; however, there are many other symptoms, including:

• constipation
• pelvic pain
• lower back pain
• hip pain
• coccyx pain
• painful sex
• urinary incontinence
• incomplete emptying of the bladder
• slow flow of urine

If you’re experiencing any of the above symptoms, you’ll definitely want to join me for this 15 minute restorative yoga for pelvic floor class. 

In today’s pelvic floor relaxation class you’ll learn:

• 5 simple and extremely effective stretches to relax your pelvic floor as well as the surrounding areas such as your hips, groin and lower back. 
• The effectiveness of myofascial release on releasing your pelvic floor
• The mind body connection and how that impacts you achieving the results you want

We use a small pressure point ball for one of the stretches which is perhaps one of my favorite exercises for relaxing the pelvic floor.  We sit on the ball, finding the tight spots around the perineum and holding that position for several minutes to really allow the muscles and connective tissue to release.

DIVE DEEPER: Learn How Using A Pressure Point Ball Can Relax Your Pelvic Floor

Now I would love to hear from you. In the comments below, let me know:

What are YOUR symptoms of a tight pelvic floor?

Sharing is a powerful way to connect, support and learn from other women so please don’t feel apprehensive. 

I truly hope this class helps to relieve some of your pain and discomfort and gets you back to feeling confident, energised and happy.