How To Release A Tight Pelvic Floor With The Bottle Trick in less than 3 minutes

This is a great, non invasive, way to stretch the muscles situated deep within the pelvic and gluteal area.

I've use this technique with both men and women to release and desensitize the pelvic floor and work on one specific muscle - the obturator internus.

This is an important muscle because it functions as part of the pelvic floor as well as a hip rotator. Which means anything from your foot up can effect your hip and therefore your floor.

When you step back and take a whole body approach to rehab you may find that certain areas like the internal obturator muscle are held tight by the nervous system.

Applying pressure with a bottle actually dampens down the neural drive and can help restore normal tone and mobility to the muscles of the pelvic floor.

Step 1: Sit on a flat chair, then put a bottle half filled with water at a roughly 45 degrees angle under the ischial bone (place the top of the bottle the way you feel most comfortable with), this way the bottle slides up onto the inside of the bone and ever so slightly puts a stretch on the pelvic floor.

Step 2: Next, move for one minute across the three planes (sagittal, frontal and transversal) on each side.

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🔍Related videos:
How to Fix your Pelvic Floor and Resolve Back Pain

Simple Piriformis Stretch That Won’t Hurt Your Back | Ed Paget
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Ed Paget is an certified Osteopath and Lifestyle Medicine Coach.

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[THEORYLOOPS]

I’m a male 22 years old. Sorry to get gross here but I’m desperate and need help. I’m so depressed lonely and weak I feel like my life is over. I’m living true misery. I have had pelvic issues for 4 years. I had a hemorrhoidectomy. Never fully recovered anus is still very tight. I’m a body builder. Can’t go to the gym for even 3 30 minute sessions a week. Gets so tight that it’s hard to have bowel movement. I’m not constipated I’ve tried everything from ointments diets surgery. I may have ani Levator syndrome. I’m so desperate to get back in the gym and have my life back. I’ve lost so much weight and haven’t had a dating life in over a year because of how much this has wrecked my confidence and joy of life. I hope there’s someone who reads this who can relate and possibly give some advice. I don’t know what to do anymore. I’m broke from medical bills and still suffering. If you read this far thanks. I’m praying for whoever else is going through pain. I wish I could be better.

[Kangenwatersistahs]

I've been doing this exercise for the last 3 days consistently and not only is the tension in my hips gone, but a pain I had for 2 weeks in the muscles behind my left knee are completely gone. I really appreciate this and will continue this exercise as it has really aided in releasing the tension in my pelvis.

[mikeb]

I’ve been dealing with a tight pelvic floor for years. I’ve been able to keep most of my symptoms to a minimum by doing stretches. But this water bottle trick has made me symptom free after only a few days. I use a swell brand water bottle, I find it works a little better because it has no flex. Thank you!

[MaloneMantooth]

I was like…..I hope you don’t have to put that bottle up your butt

[Xetchips]

So two weeks ago I started having weak urine flow, urine retention, dribble, sting pain in penis head, and each day it got worst. I thought I was having a UTI. Had blood work, PSA prostate test, Urinalysis and doctor even put me on flomax thinking I rapidly got an enlarged prostate. No hint of pelvic floor muscles from anyone. I couldn’t wrap my head around it cause it was so onset but I didn’t feel spasming clenching. I stumbled across this video and realized I had localized pain / tight muscles by my groin, and pelvic sitz bone. Instead of rolling the bottle, I did shoulder wide squat and sat on the top of a ocean spay cranberry bottle. I know weird right, but I just sat on the bottle cap for 3-4 minute on the few spots that are tender and already noticing an improvement on day one. This crap has scared me so much, like wtf, I thought I was losing muscle function. Btw I’m a 43 year old male. Thank you sir, I just took your method and used it to apply more pressure on the spots.

[TruthseekerEOD]

Oh my God man I’m sitting here on my couch thinking I’m gonna die and as soon as I stuck that bottle on my pelvic floor, I immediately feel relief. Thank you so much for helping you just save me a doctor trip.

[heatpete]

Great. My friends are out on St Patricks day celebrating and I am at home sitting on a bottle... FML

[nikki]

Glad I found this video. Have chronic IBS, pelvic floor prolapse sx twice, partial hysterectomy and very painful sex. Dr never mentioned pelvic floor therapy until now after I watch pelvic videos. This pelvic floor exercise is really helping and shifting my pelvic floor back in place. Thank you for sharing. I have been struggling with back pain, pelvic pain for over a decade.

[diegomyoutube]

Thanks a lot, I have tried many things before! But this really made an improvement in my pelvic floor pain!

[figmo]

I'm going to try this tonight. I've got PGAD and was told by a pelvic physical therapist that my pelvic floor muscles were tight. I hope this works.

[bsmjbjw]

I am not so sure, but it seems that you have just saved my life. Literally. It seems that this bottle idea is working, and if it is... you have saved my life. I will be in debt with you forever!

[blackblack]

I've had this pain for a week and after watching and applying this video the pain vanished the next day!!! Probably one of the most annoying injuries i've ever experienced thank you for this I really thought it was something more serious and was contemplating seeing a doctor about it

[ItsCAKES_]

This relieved lower back & hip pain for me. Chiropractors told me it was sciatica, but I know it was because my hips were traumatized & I was holding onto emotions. I had to learn to let go of fear to communicate effectively with myself & others. Thanks for this!

[ahmadalbab]

I wish a lot thank you sir..for sharing the technique of treating the pelvis..may you and your family live in happiness

[Jameel]

Thanks to you and Christina, this healed a lot of my suffering of 4 years.

[be_aware_of_being_conscious]

Amazing, so simple yet so effective. Big up for you man for this video

[WFH]

My pelvic floor is tight and it causes me to have frequent urination. The urgency to urinate builds up very fast and usually the urgency grows very strong when the 30 minutes mark hit, forcing me to go to the toilet. I tried the water bottle technique and it helps to really relax the pelvic floor and I also realised that it helps to remove my anxiety built up. I believe that tight pelvic floor can also cause anxiety as the tension in ur body cannot be released. Once I release the tension, I now can hold my pee for more than 1 hour and if there is anxiety built up, the anxiety will be gone. However, this water bottle technique needs to be used multiple times as my pelvic floor will get tight again once I continue with my lifestyle.

I believe that in order to solve pelvic floor completely, we still need to do more pelvic floor stretches and also change the bad habits that causes our pelvic floor dysfunction in the 1st place.

[justinzhang]

Thank you brotha, i tried this today and im noticing immediate results.

[mobilegaminggg]

Thank you very much. It really helped, I am having severe pain on below testicles, especially on the left due to chronic pelvic pain/ chronic prostatitis. To be fair most of the strecthes I found don`t work that much. Did this bottle strecth and now feel very relaxed.

[adithinair]

Being a pelvic pt..i would like to say this technique works really well as a release and in cases of pain in the pelvic floor..