The pelvic floor needs to relax for optimal function, but many of us may sit with a really tight and tense pelvic floor!
It is important to state that strong does NOT equal tight. Strength involves moving a load over a distance.
Think of it like this, we would consider someone’s strength in the squat to be how much weight they can move from a standing position to a certain depth, back to a standing position.
We would not consider someone’s strength in the squat based on how much weight they can stand upright, without any change in position.
This is the same for our pelvic floor!
The pelvic floor has three necessary states:
- Shorten (think Kegel or pelvic floor contraction)
- Lengthen (think stretching, the eccentric loading portion of a movement)
- Relaxation (midrange position, able to respond in either direction)
Usually, lengthening and relaxing the pelvic floor proves to be the most challenging for many of us! Let’s break down three ways we can approach relaxing the pelvic floor, without focusing on the pelvic floor.
1. Release the Jaw, Release the Pelvic Floor
The jaw and the pelvic floor are connected to one another! This connection develops when we are an embryo.
This means that tension or relaxation in either end can influence the other.
Try to grit your teeth and clench your jaw; then pay attention to your pelvic floor. Do you feel your pelvic floor clench too??
What if you shake your jaw out, then blow out air with horse lips? Do you feel your jaw and pelvic floor release?
If we have jaw tension issues, we tend to have pelvic floor tension issues. So, if we can focus on releasing tension in our jaw, maybe we can find some release in our pelvic floor too!
So, shake your jaw out, bring the tongue to the roof of the mouth, and let go.
We discuss pelvic floor relaxation techniques, plus the anatomy and function of the pelvic floor, in our childbirth education course!
2. Take a Deep Breath, Release the Pelvic Floor
Another technique that we can focus on that could release the pelvic floor without completely focusing on the pelvic floor relaxation is diaphragmatic breathing!
Inhales stretch and lengthen the abdominal cavity. We inhale, and the diaphragm moves down and flattens, increasing pressure on the abdominal cavity.
This lengthening should also stretch the pelvic floor. But, it should also stretch and lengthen the abdominal muscles!
Sometimes, we tend to clench our abs (maybe it’s due to societal expectations that women be as small as possible).
If we tend to grip or clench our abs, we may find this also affects the pelvic floor tension or inability to release!
So, if we take a deep inhale, feeling our core and pelvic floor expand outwards, we could release tension in our abs AND the pelvic floor.
Watch the video below for a side-lying breathing drill that will walk you through inhaling to feel the expansion, and exhaling to feel pelvic floor relaxation and release!
Learn more breathing drills, mobility exercises, and pelvic floor relaxation tips in our prepare your pelvic floor for birth course! This course is self-paced and completely online so you can work through it at your own pace!
3. Make deep, low noises for pelvic floor relaxation
The pitch of the sounds we make can influence the tension in our pelvic floor!
Try this: make a high, pitched screaming-type noise. How does your pelvic floor feel? Likely clenched and lifted upwards!
Now, make a deep, low growl or hum-type noise. How does your pelvic floor feel here? Likely, you felt it move down and release.
High pitched noises tend to clench our pelvic floor, while deep, low noises tend to relax it!
This could be a helpful tool to use when doing your breathing exercises and during labor and pushing!
Take your deep to inhale and feel everything stretch. Then exhale to make a deep, low noise.
Our prenatal yoga on demand classes provides breathing cues as you flow through each class. Casey offers suggestions on how to find release in the pelvic floor and supporting musculature (because our bodies are connected)!
Join us for on-demand prenatal yoga classes specific to each trimester!
- 20-30 minute long on-demand yoga classes
- Trimester Specific Classes
- Pelvic Opening Yoga Flows: Prepare for Birth!
- Lifetime Access of Program
Pelvic Floor Relaxation Without Focusing
Our bodies are connected! So, if understanding how your pelvic floor even moves or works is confusing, we can focus on other areas to still find release and relaxation!
Our jaw and pelvic floor are connected, so releasing tension in the jaw tends to cause pelvic floor relaxation. Our breathing patterns support our pelvic floors lengthening, contraction, and relaxation. The pitch of the noise we make can also influence pelvic floor relaxation!
We can focus on other elements to still release the tension in the pelvic floor, and hopefully these tips help you connect more with your pelvic floor and body!
We break down pelvic floor function and ways to relax the pelvic floor in our childbirth education course and prenatal fitness programs.
This course explore your pelvic floor anatomy, function, and how to prepare your pelvic floor for birth! This course includes educational videos, mobility exercises, relaxation drills, and how to relax your pelvic floor during labor tips.
- 2+ hours of on-demand videos
- Immediate and lifetime of the course access
- Watch on Mobile Device