Pelvic Floor Relaxation Exercises for Pelvic Pain

Pelvic floor relaxation exercises with Michelle Kenway Pelvic Floor Physical Therapist.

These 3 pelvic floor relaxation exercises help you relieve pelvic muscle spasm and pelvic pain. Please scroll down for written information.

About these Pelvic Floor Relaxation Exercises

Pelvic muscle spasm also known as pelvic floor muscle tension is a painful and at times debilitating pelvic pain condition for many women.

Pelvic muscle spasm symptoms can include:

*Pain with sexual intercourse
*Pelvic pain and/or discomfort
*Lower abdominal ache
*Lower back ache
*Bladder emptying problems
*Bladder control problems
*Bowel problems

Pelvic Floor Relaxation Video Overview

This video is presented by Pelvic Floor Physiotherapist Michelle Kenway. The exercises can be lying down, sitting or standing. Beginners will benefit from learning these exercises lying down.

Michelle teaches you 3 exercise techniques to relieve and help overcome pelvic floor muscle spasm:

1. Deep breathing exercises
2. Lower deep abdominal muscle relaxation
3. Pelvic floor muscle relaxation

Pelvic Floor Relaxation Exercise 1: Deep Breathing

Deep breathing helps to relax the pelvic floor muscles.

Deep breathing steps:
*Set your posture by lengthening your spine and lifting the crown of your head
*Place your hands either side of your lower rib cage
*Breathe into the base of your lungs and expand your hands and rib cage outwards
*Exhale slowly and allow your rib cage to return to resting position

Pelvic Floor Relaxation Exercise 2: Lower Abdominal Muscle Relaxation

Abdominal wall relaxation steps:
*Position your hands over your lower abdomen beneath your navel
*Sit or stand with tall posture
*Allow your lower abdominal wall to relax and bulge forwards into your hands maintaining your starting posture throughout
*Lower abdominal relaxation is encouraged by the deep breathing exercise number 1

Pelvic Floor Relaxation Exercise 3: Pelvic Floor Muscle Relaxation

Pelvic floor muscle relaxation steps:
*Identify your 3 pelvic openings - around the anus, vagina and urine tube (urethra)
*Notice any tension or sensation in and around these 3 pelvic openings
*Try to release the muscles in and around your pelvic openings and allow your pelvic floor to relax downwards
*Incorporating the 2 previous exercise techniques (deep breathing and lower abdominal muscle relaxation)

Note: Avoid bearing down on your pelvic floor - this is a gentle lowering and releasing and opening up action in and around your openings.

Your comments and questions are most welcome

[bideshicarvings]

Hi Michelle, we will more than likely never meet but I want you to know that in less than 24 hours you have changed my quality of life with this breathing video . I will continue to do more research on your website. I have been suffering from pelvic floor issues for the last few weeks to potentially years. It all started when I realized how much tension I was carrying in my abdominal wall. Once I started that avalanche of discovery I couldn't stop the ensuing signs and symptoms. I finally figured out why my body was not letting go of that lower of abdominal and pelvic floor tension properly. I am a medical practitioner in British Columbia Canada, I know quite a bit with visceral and rehab and even then I didn't realize I was missing this smaller but major key component. From my heart thank you for posting.

[annette_gertsen.]

Thank you - these exercises seem helpful.

[SheTheDee]

Thank you so much. This video is really helpful for me right now, as I am having a lot of pelvic pain at the moment. I have sacralisation and sacroiliitis and pain where my bladder is located, and these exercises are really helping me relax and reduce the pain. Much appreciated! x

[manikyaholla]

Hi Michelle, Thanks for all the help you do to the society by sharing great tips and guides.

[djtamara]

This has helped me a lot thank you, I've already noticed a difference and noticed that I am really starting to relax those muscles. It's vital that I do, as I am finding cervical screening tests very uncomfortable/painful.

[Retrosenescent]

The combination of the music and your voice is SOOO relaxing. I could fall asleep listening to this :)

[alanblazek]

....using strethout strap and accompanying lower body stretches while butt on wall, legs up wall relaxes!

[attopause]

i am a male who has had chronic on and off pain in my genitals and pelvic region for just about two years now and i have narrowed it down to being my pelvic floor muscles, i am going to try with these exercises and relaxation methods and see if they help, thanks!

[Shannazzzzz]

OMG I was in so much pain!! That helped a Lot thank-you!!

[Explore-MotherEarth]

I have undergone coccygectomy 5 months back and now I am facing problem while passing stool, ie I couldn't control stool, part of stool comes and butt hole goes back automatically this happens sometimes , and I feel like some tension in butt hole ..you are doing a great job helping others, advance thanks for your response....

[heatherakers]

Your voice is so calming. I'm having a pelvic floor episode and this is definitely helping! Thank you.

[melindahinds]

It’s really challenging to do certain exercises when you have pelvic floor pain combined with back pain (scoliosis) and sciatica. I often feel like I have to think about all these things when exercising. Some exercises that work for my back put pressure on my
Pelvic floor.
Thanks for posting this.

[rachelhope]

Great video and your article is very informative. Thank you!

[anniebloommeditations]

That was an amazing technique! Thanks for sharing!

[IntimateRose]

I love your work Michelle! I am a fellow pelvic physio and I would love to connect!

[naturegirl]

Me! Just Got cleared at 8 wpo dear Michelle! Thanks for being here for me (and so many others) amongst this continuing journey.

[dharmindergenda]

Great video Michelle...I seem to have hypertonic pelvic muscles as I regularly have constipation ( even though my diet is mostly veg with whole grains, fruits, veggies etc) and urinary problems . I started your breathing techniques and it seems to be helping, thanks. I read online that lifting heavy objects weakens the pelvic floor muscles - does it mean they become hypotonic ? If that is so would that help me since I have hypertonic muscles ? Appreciate your valuable feedback.

[joycox]

Yes, Bentyl was a miracle for me and a game changer. However, b/c it "calms down" my abdominal muscles it also slows down my bowels...so I have watch out for constipation.

[myname]

Hi Michelle,
do you have any experience with men on this matter?
If so, I heard this can help with Varicocele.

[theltwins]

Hi! Does anyone know if an antispasmodic like Bentyl works for Pelvic Floor Dysfunction? I know it’s usually for IBS. Thanks!