4 Pelvic Floor Stretches that Relax TIGHT Pelvic Floor Muscles | PHYSIO Beginners Routine
Вставка
- Опубліковано 8 чер 2024
- Pelvic floor stretches physiotherapy for relieving pelvic pain and relaxing tight pelvic floor muscles for beginners (women and men). Pelvic floor physiotherapist Michelle www.pelvicexercises.com.au guides you step by step through these 4 gentle beginners pelvic floor stretches to relax pelvic floor muscle spasm and associated pelvic pain.
Keep these pelvic floor stretches comfortable for your body, stop and rest at any time. Cease pelvic floor stretches that increase pelvic pain.
Timestamps
0:00 Introduction
0:41 Pelvic relaxation position
1:26 Diahragmatic breathing exercises
2:34 Butterfly stretch
3:30 Modified butterfly stretch (beginners)
4:31 Knees to chest stretch
4:48 Modified knee to chest (beginners)
6:08 Child's pose stretch
6:19 Modified child's pose stretch
7:29 Diapgragmatic breathing & pelvic floor relaxation
Starting Relaxation Position for Pelvic Floor Stretches
Lie on your back with 2 pillows or cushions under your knees for support. These pelvic stretches work best to relax pelvic floor muscles after a warm bath or short walk to warm up your muscles.
Diaphragmatic Breathing for Pelvic Floor Relaxation
This deep breathing exercise is the best exercise for beginners to relax pelvic floor muscles and ease pelvic pain. Practice diaphragmatic breathing by placing one hand on your belly and the other on your chest. Breathe deeply in through your nose, feeling your belly rise and your pelvic floor muscles lengthen and relax. Exhale gently through your nose or mouth. Repeat for 3-4 slow breaths. Perform these breathing exercises during pelvic floor stretches.
Pelvic Floor Stretch 1. Butterfly Stretch
Start lying down with knees bent and feet flat. Breathe into your belly 1-2 breaths, exhaling as lower both of your knees outwards. Feel the gentle stretch on the inner thigh near the groin. Place hands on inner thighs to increase stretch if comfortable.
Modify butterfly stretch to reduce intensity by lowering one bent knee outwards at a time and resting the bent leg on a cushion or pillow support.
Pelvic Floor Stretch 2: Knees to Chest
Lying on your back bring both knees towards your chest holding the back of your thighs. Next, breathe into your belly and your pelvic floor around your pelvic openings. Feel gentle stretch in the hips, buttocks and pelvic floor as you inhale.
Modify Knees to chest stretch to make it less intense bringing one thigh to chest at a time.
Pelvic Floor Stretch 3. Child's Pose
Start kneeling hands out in front of your body. Inhale deeply and as you exhale, lower your hips back towards your heels. In this position breathe into your lower belly and your pelvic floor allowing it to expand and soften with each breath. Feel the stretch in your hips, buttocks, and pelvic floor muscles.
Modify this stretch if you experience pelvic pain or discomfort by placing a cushion behind your knees and if necessary a support under your forhead to make it more comfortable.
Beginners start these pelvic floor muscle stretches on alternate days. Progress the duration of stretching and daily stretches according to personal comfort.
#pelvicfloorstretches #pelvicpain #pelvicfloorrelaxation #pelvicfloorphysicaltherapy
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
✨More stretches for pelvic muscles and hips ua-cam.com/video/Ftx2Cx3t92M/v-deo.html ✨
Mam tel me how I spend long time with my partner on bad any videos plz send me
Thank you Michelle, can't wait for next video 😊
@prostowoczy2 You are so welcome! Thank you for your support. Take care and stay tuned for more content. ❤️🌺
"Thankyou! -- Will make these a regular part of day! -- DrDom -- Golf Nucleus
Very helpful and easy to follow
Has helped reduce pain. Thank you so much❤
@vickifosselius1872 I'm delighted to hear that the video has been helpful and has contributed to reducing your pain. Thank you for your feedback and support❤️🌺
It worked! My pain is gone. I will do the exercises regularly. Thank you Michelle!
@annakarineriksson9385 You're so welcome! So glad this worked for you. Keep up the great work! ❤️🌺
Are you now cured ??
Do u do exercises now?
Where did you have pain?
Thank you!
@suzanntalley2687 My pleasure!
Fantastic!!! Helped me so much thank you 😭❤️❤️❤️❤️
@lovisadinass7505 Great news! I’m so glad this helped you 💖
Thank you Michelle for this handy pelvic stretches..Looking forward for next video..Take care..
@leanashaari9749 You're so welcome, happy to help. Thanks so much for your support, appreciate you.❤
Gd mrng mam that's exercise really very good thanks
@lalaaasanda7409 glad these are helpful :)
Michelle, I will be having surgery on August for enterocele, intussuseption, rectocele and perineum descent. Are the post hysterectomy videos good for that too? They will be doing sacralcolpopexy, rectopexy and perineum repair through my abdomen
This is the only thing that's helping me as I wait to go to pf physical therapy (got me waiting like 2 months! wild). Thank you.
Got me waiting too- for 2 months😮
Nothing is helping so far. And being not able to pee when my bladder is full is extremely traumatizing. Been to the ER 6 times in the last 2 months. in the city I live in- don't have the doc see you for about 6 hours. And every single time, after being there almost the time, I somehow can pee just before the doc comes in. My own doc Referred me to regular obgyn in a month still now. Come to find out all they will do is send me to the right specialist-:a Urinal Gynecologist and that will also take a long time to get in. Months away from any help. I have to live in fear each day that my bladder won't be able to help me urinate & it's just torture - physically & emotionally. Nobody seems to take this seriously!!!
I'm so sorry, Lynn. That sounds like a nightmare. Healthcare systems are so dysfunctional, man. These stretches sort of help but I'm still not feeling great; it's really affected my quality of life, sadly. Not really feeling up to doing anything, for months now. Affecting my mental health and as I'm sure you've learned, mental health stress and pelvic floor disinfection are a viscous cycle that flame each other. I go into PT this month but I'm sure it's just a consultation lol and the real PT won't start for who knows how long. In the meantime, they refuse to give me any strong pain meds to tide me over/keep me out of misery until I get in to see if the therapy helps. Good luck to you, girl. I hope we both get some relief soon. @@lynne3989
Hi, thank you for the video @michellephysio. If I may ask can you advise on timing? how long and how many repetition for each?
Thanks for these informative videos.
I don't have weakness, pain or leakage, but I have ED. Is it possible that I have a tight pelvic floor.
I am simply trying to use a tampon for the first time so Ty for this
how much time should it take for the pain to be gone? and also should i do something else throughout the day to help with the process? thank you 😊
Great woman -from Pakistan 🇵🇰
@dilshaddegum4938 Thank you so much for your kind words! Sending my best wishes to you in Pakistan! Take care and stay healthy!❤️🌺
Should you do these once a day, or more often
Thanks
My hips can move again! Thank you! 🥲
@logophile92 Wonderful! Glad this helped, thank you for taking the time comment. ❤
Thank you for these exercises.
I have limited mobility caused by AS (ankylosing spondylitis). My pelvis area is locked up, plus other issues. Some exercises are difficult. Will I benefit by only doing those I can manage?
I suspect I have AS aswell and my pelvic muscles will NOT let up for more than seconds at a time. Is this a typical AS thing? Feels like my pelvic is burning. Been like this for a month and had it in my upper back and lower back aswell. Got muscle relaxers for it. Does that sound like AS?
Hi Michelle, for a few months now I've been struggling with feeling like I can't empty my bladder all the way. Even after I go, I feel like I still have to. But after doing these stretches that "urge" feeling lessens a little bit immediately, is that a good sign?
Hi Michelle are these exercises good for vulvodynia? I'm getting discomfort with being intimate with my husband. I'm hoping relaxing my pelvic floor might help? I'm 46 and also experiencing early perimenopause symptoms as well. Thank you I ❤ your channel
Hi is it a good idea to both strengthen and stretch the pelvic floor? I don’t mean in the same session but just in general over the week? Thanks!
In my opinion it's a good idea. Stretching after the strengthen
This was so nice to do before bed. I love your energy and your voice is so calming too. Thank you for sharing your wisdom! ❤
@madelinnewman You are so welcome! I'm so glad you found the pelvic floor stretches helpful and relaxing before bedtime! Thank you for your lovely comment about my energy and voice. Wish you all the best!🙏
How many times a day can you do this?
Hi, will these work for vaginismus? relaxation exercises help, right?
I don’t have pain but only the need to urinate or burning in the urethra. Will the same excercises help?
How often do you do these? Once it twice aday?
I was in a serious car accident in 2013 suffered where I suffered a severe TBI. I have had problems with my bladder and other muscles ever since, as I suffer from spasticity among other things. The problems with my bladder got so bad I finally saw a urologist months back. Had a cystocopy procedure done and they told me I was most likely just suffering from tight pelvic floor muscles. I watched many other videos but your explanation of the the butterfly stretch was by far the best! I just tried it and immediately felt release and already noticed a difference!! Thank you!! 😁😁
@thekidcambo781 That's incredible progress! It's wonderful to hear that the butterfly stretch brought you immediate relief and noticeable differences. Taking care of your pelvic floor muscles is crucial, especially after experiencing such a challenging situation. Remember, consistent practice can yield more positive changes. Keep up the good work and wishing you continued improvement in your recovery journey! 🙏 💖
Is this useful in the case of prolapse of the rectum and uterus?
This is so helpful, thank you. I guess I have a very tight pelvic floor from years of difficult urination, incomplete BMs, and muscles down there that don't stretch when they're supposed to, causing a lot of pain. I don't have any pain during the day, but sometimes I feel a random pinch or series of pinches without warning.
It doesn't help that my job requires prolonged sitting, but I make sure to do relaxation exercises every hour or so and take long walks uphill every day. Prolonged sitting is brutal to literally everything. After doing the exercises, it feels like my pelvic floor is breathing a sigh of relief. It takes about 10 minutes before it gets tight again (I CAN feel it now!), but those minutes are bliss.
I also do some strengthening work, and it's amazing how doing Kegels *after* relaxation feels different than doing them while working at the computer. There is much more "room" in the upward movement and that's why I'm assuming my muscles are tight and need loads of stretching.
I can now void correctly most of the time with light pushing, no straining. The goal is to stop pushing altogether. Still working on uninterrupted urination too, but I feel like I'm making slow progress. This is a life record for me as I've been regularly straining since ever.
Did I say prolonged sitting is brutal? Prolonged sitting DESTROYS your health!
I started my first corporate job out of college 2 years ago and I have noticed as well that the prolonged sitting has really impacted my health. Looking into a standing desk!
@@haleyraine9923 Yeah it's ridiculous the amount of damage it can do. I also started suffering with hems last year. Exercising and moving once in a while seems to keep symptoms at bay. I consider myself lucky as I'm a freelancer and can take as many breaks as I want, because I'd be miserable if stuck at a desk all day long.
I have been seeing a pt but it seems like most of the stretches cause pain between my navel and base of my genitals. Mostly the ones that compress that area like the child pose. Do you have any suggestions or alternate stretches? Seems my pt does not.
Are these exercises for tightening the pelvic floor muscle ??
@NewloveAmenyo Hello there, these exercises are not for tightening the pelvic floor muscles, they are for stretching muscles around the pelvis. The exercises for tightening the pelvic floor muscles are here, I hope this info is helpful ua-cam.com/video/Wjb20SXIvA4/v-deo.html Wishing you all the best! 🙏
Does this work well for urinary retention?
I would love to know this too. I have severe retention after years and years of intermittent catheterisation and my body has completely forgotten how to void.
Can these excercise be done during menstrual cycles
Yes!
If I do diaphragm breathing standing up or sitting in a chair, will it still help my tight pelvic floor?
Is it OK to relax the pelvic floor, and then do the strengthening exercises.
Yes! Your pelvic floor should be both relaxed, and strong
Does this work for hemorrhoids as well??
What causes pelvic pain to start?
Due to subcaptions, exercise positions are not properly visible.
Can men also use this
Yes! Men also have a pelvic floor. In men of u have pelvic organ prolapse the symptoms may look different like ur balls hurting. Either way, it’s good to have a strong pelvic floor
I feel like have no control over my body and my bowels. I'm tightening up even when I want Mt body to relax causing more issues and pain :( how do I get out of this cycle..
Listen to quran you will relax ❤
I am 17 years old and I feel unsatisfied after urinating, like something left. And I feel discomfort all the time in this area. I did all the important tests and there was no sign of inflammation or anything like that. I tried taking Tamsolin for a few days and it didn't work. After a little research I saw that my pelvic floor may be tight. My theory is that because I don't lift weights in the gym correctly (for example I hardly breathe when I lift) so this happened to me. Do you think it has to do with the pelvic floor? And is this video the right one for me, because it is written for beginners?
Hi how are you doing now? Im 22 and have similar problems
Greetings from India
I had done intussusception and rectocele surgery yet i am experiencing constipation like before…No dyssenergic defeacation according to doctor…Can this be due to tight pelvic floor…Feels like stool and gas stuck 8-10 cm above anal verge….
Did you get relief from this exercises ???
@@physio-anjali noo
I've never been pregnant and im just in my early 20s.. But before 4 to 5 years, I've noticed that my pee hole( the pipe through which we pee) came slightly out of my vagina.. And for the past 3 months I can't control my pee.. I'm soo worried. Can anyone tell me what's the reason?? Can it be cured by exercise??
Please see a doctor. Don't take anything happening with your body "normal". Get checked and make sure everything is okay.
You might have some underlying medical condition like uti etc, do you have a depressing life? Cause stress can cause tight pelvic floor if you have a tight pelvic floor then these exercises will definitely help you
YOU ARE A LIFE SAVIOUR. I was on the brink of death. It was so crazy i was not able to open my anus for defecating. These exercises did the trick. Please keep these videos coming. Bless you!!
@pratik2998 It's great to hear that these exercises made a positive difference for you and thank you for sharing your feedback, and I'm glad to know that the exercises were beneficial for you. More videos will be uploaded soon. Thanks so much for your support. All the best!❤️🌺
Hi Pratik, how many days did you do these exercises to see the effect?
@@ketantatiya7856 effects started to show up in 2-3 days. But contact a pelvic floor specialist and start physiotherapy with them. Don't take it lightly
Serious question because I'm having the same issue with defacating😂which is why I'm here. Have these exercises made it easier for you??
Im having the same issues. You guys are not alone. ❤
What would explain frequent burning feeling after sex every time? I think I may be ripping a bit. How can I relax the actual vaginal opening and not just the inside?
Thank you!