Start relieving your pelvic pain - release your abdominals!
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- Опубліковано 13 лют 2017
- The first step to relieving your pelvic pain is relaxing your abdominal muscles. They're often held too tight and this encourages the pelvic floor muscles to also tighten, increasing your pain. By learning how to use abdominal breathing you can start to relax and release both your abdominals and pelvic floor muscles, starting the recovery process.
Want to know more? Head over to www.JillyBond.com
I feel like I'm crying right now, you just helped me with my chronic anxiety problem with just one video. I always felt this pain in my lower part like I always need to go to the bathroom and my doctor just keep say to me that It Is because i'm nervous...now it will be much better with this exercise, you are a blessing
I had too anxiety then panic attack
I was driving a car a lot and didnt knew why it hurts i imegened all sorts of staff that maybe was wrong.
The solution was simple i turm on the rigjt side for 5 second then to the left for 5 second.
You can sesrch for internal oblique and see how fibers are going through the abs
It’s amazing how much the correct breathing can effect the pelvic floor. Thank you
This was the most helpful video I have ever seen on diaphragmatic breathing. I have always pushed my belly out when attempting diaphragmatic breathing, and it has been painful. Your explanation helped me understand how to relax and breathe from my belly. Thank you!!
I have PTSD with extreme pelvic muscle tension due to the anxiety and stress. It affects my lower abdomen and it feels as though there's a band going around that area at times in certain bending positions. Well I just did this breathing for the first time, and when I bent over I realized how much I had been contracting my lower abdominal muscles. And as here, my abdominal muscles are very hard. After doing this breathing, for first time I did not feel that sensation. It of course did come back when I wasn't thinking about it, but this is really amazing. Thank you. I will practice every day for sure!
Hello, has practising for a year made a difference ? I'm suffering from the same thing and want to permanently get rid of it.
@@sarikasinghai7166 me as well! I’m only 25 and healthy. Anybody come down to a conclusion?
Thanks, this has given me a big clue in resolving my CPPS, as I’ve suffered with lower abdominal pain for a long time before CPPS showed up.
Any pudendal nerve pain accompanying the muscle pain? If so it could be yoir O.I. muscle if pelvic floor pain is your main symptom
This helped. Thank you!
Thank you, I practice yoga for 30 years and after your video I saw the diaphragm breath in a completely new way!
That’s great information, I never thought of it. Im getting a popping snapping near my diaphragm. I’m very physically demanding on my body. I think this will help, I can feel it loosen already. Cheers!
Some other things that one can try:
1. Put a yoga block with the narrow edge on the floor under your lumbar spine (lower end reaching between buttocks) and lie down flat on your back (e.g. with your butt slightly elevated, legs first bent in knees, then outstretched). Breathe in fully and hold your breath for a few seconds in that position - should feel not only stomach, but also butt muscles release
2. Lie down on your back with your legs elevated, bent 90 degrees at knees, and feet resting flat on a gym ball. Place hands on knees. Push/pull the ball slightly forward and back with your feet a hundred times or so (alternately moving your knees closer and farther away from your body).
3. (Only recommended if you are fit enough) Put a foam roller under your belly and go into low/high cobra position while applying some pressure by pressing the foam roller into the stomach area. Careful not to crush your lower ribs while trying this, though.
You're gonna be my next inspiration
Tq you
What works relaxing the pf is focusing attention on the belly falling down(coming in) during exhalation. It is definitely easier sidewise or on the back rather than standing.
Bond, Jilly Bond.
I have camptocormia . It is rare and no help at this time. It is about stomach muscles that don't turn off and pulls your body down until you are at a 45 degree + angle and can't straighten up. Now prolapse is in the picture. I just found this site and will be doing this exercise. Do you have any more exercises that will loosen up the stomach muscles? I' getting desperate. Thank you for this video.
Thank you.
wonderful! thank you for sharing. just started pelvic therapy. she said i hold my breath too long... i know i always have... but she is teaching me this breathing exercise. its hard to get used to this. thank you for showing us this.
CarrieAnn , you might find my work interesting?
ua-cam.com/video/XDhhXSvBYP4/v-deo.html
Gordon Wallis video is unavailable
I felt a fluttering in my abs when trying this. My muscles were always super tight, but now I’m able to get some relief.
Me too.. I’m feeling the exact same thing you describe.
better to breath with mouth or nose?
Hi can you make diaphagmatic and abdominal breathing with diaphagmatic and abdominal massage ?
Hello Jilly, thank you so much for all of your informative videos. I have BPS and am athletic (like the woman you are working with in this video). My question is this, is it okay to continue my Pilates abdominal exercise or is that causing further problems with my pelvic floor?
I have PF dysfunction and my PF physio told me I should never ever do abdominal strengthening exercises. The answer in your case is likely unique to you however. I just know that in my case right abs = PF problems.
Tight* abs
Hello Jilly, I have a history of PGP, it started when I was pregnant in 2013 and then in 2016, it has not got any better - I also have stomach muscle separation, I have been working on my diastis recti and it has made my pelvic pain very bad, what do I do? How to I fix my stomach and my pelvis?
Chicken Dipper I do not have diastasis recti but have been experiencing sporadic pelvic pain since giving birth a month ago, also am dealing with prolapse. I've noticed deep breathing helps alleviate symptoms and as per pelvic pain, at least in my case, I've found its highly linked to stress and anxiety and holding my pelvic floor too tightly as a result of all this stress. Trying to be mindful and present and releasing that anxiety did help with the pelvic pain. Perhaps trying some relaxation techniques? I am still in the early on sets of this journey. 💕
I dont feel my ribs relax , sometthing is hindering my air oxygen , so i have triouble speaking.
It’s difficult to find information about holding or what I like to call “bracing” the stomach when you sit or walk. In my case I have noticed that after eating food since my stomach feels full it will extend out and this is pretty much with anyone who eats but the real question is when you stand up are you supposed to brace your stomach so it doesn’t feel uncomfortable? The only time my stomach is relaxed is when laying down and breathing from the belly feels more natural vs standing up, that could be a bit more challenging. Any information would be greatly appreciated.
Thank you in advance for taking the time to read my short story.
Im not certain on this either, But i believe Relaxing Fully and not bracing is the best way. It would feel sour because you never let it go, and when you do it hurts the muscles. I'd suggest taking your time and only bracing a little, but the ultimate goal is to fully relax it just hurts if you do it to quickly. So ease into it to begin with.
Never ever brace or guard your back. Check out Peter O'Sullivan, he is the the man in this area
Have this question also
What if your tummy is so puffed out from bloating you can’t puff it out more with a breath?
Take a simeticone pill and/or eat less food that cause bloating.
I got very bad tension in my lower abdomen... It makes me feel bloated at times.. I know it just tension for sure.. Like tightness
me too--exactly
@@85nikki96 I hope this helps you... Walk everyday at least for 30 mins, stop sitting at one place continuously, have a stretch and strengthen regime (basically all leg muscles, adductor, glutes , hips etc) make sure ur bowels are fully empty since that aggravates bloating.. Do this regularly for like 2 months , if not then it's something u eat or likewise
@@benchmarks1016 Thank you.
Me tooooo
those this work for a man who's been told he had prostatitis ? Do you breathe through your mouth but not too deeply and then exhale through the mouth ?
Hello…2 years later, how are you feeling? I have the same problem 😢
Hi mam i am from india
How do you unlock a spasmed diaphragm?
My pelvic floor and diaphragm crush my intestines if I eat or drink anything, even water.
My abdomen distends 11” from the organs being crushed and pushed forward and it has torn my lower abs
you could try graston/ASTYM/Gui Sha to break up adhesions that restrict motion and unbalance alignment.
Holypikemanz have you found anything that helps