Relaxing pelvic floor exercises for women

You do relaxing pelvic floor exercises when you have an overactive or a tense pelvic floor. You can’t properly relax the pelvic floor muscles when you have an overactive pelvic floor. If you have unbearable pelvic pain, those relaxing exercises could help you. Commonly occurring symptoms of an overactive pelvic floor are: 

1. Obstipation issues. 
2. Having difficulty urinating.  
3. Reoccurring bladder infection. 
4. Different types of urge urinal incontinence. 
5. Different type of overflow fecal incontinence. 
6. Pain during sex. 
7. Vaginism or Vulvitis. 
8. A painful or tense feeling in or around the pelvis. 

It’s best to do the pelvic floor exercises during quiet moments during the day so you can focus properly on the pelvic floor muscles. Pinpoint an easy moment during the day so you can perform the pelvic floor exercises accordingly. For example, start with the exercises on the toilet in the mornings, during your breaks in the afternoon, and before you go to sleep at night. That’s how you reserve these 3 moments and that way you have a consistent routine. Now you won’t forget to do them as easily. 

It’s recommended to perform the pelvic floor exercises in a quiet place. That way you’re more aware of the exercises and you won’t get distracted as quick. Still, pelvic floor exercises can be done anywhere at any time. If you’ve advanced more with the exercises, you could even perform them discreetly while you’re in the company of someone else. But try to do them in a quiet environment as much as possible. Think of when you sit on the toilet, sit at home, or while you’re lying in bed. 

You do pelvic floor exercises by tensing up, relaxing, or squeezing the pelvic floor muscles together. You relax the pelvic floor muscles by tensing them up for a second and then controllably releasing them. A steady, calm breathing pattern is recommended during these pelvic floor exercises 

This is the base of a pelvic floor exercise: 

1. Tense up your pelvic floor muscles by tensing up the anus and/or the vagina for 3 seconds while you calmly keep breathing through the lower abdomen. 
2. Relax the pelvic floor after 3 seconds and relax completely. 
3. Keep breathing through the lower abdomen and relax your pelvic floor muscles when you breathe out. 

There are a lot of exercises in the relaxing pelvic floor exercising module, waiting for you to start your recovery. Finish the whole period of 8 weeks so you can fully recover from your pelvic floor issues. Furthermore, using anal or vaginal cones in combination with these exercising module could help you with relaxing. 

It’s recommended to do the exercises at least three times a day, every time with three sessions, with one session taking at least 5 minutes. Hold a one minute break in between sessions so you can relax properly. This way you will become more aware of your pelvic floor muscles. Repeat these sessions over a period of 8 weeks to reach the optimal results.  

So; 8 weeks, 3 times 3 5-minute sessions a day, with a one minute break in between sessions. 

A variety of sports are beneficial for the pelvic floor and to combine the pelvic floor exercises. Think of walking or light jogging, roller-skating, yoga, cycling, swimming, and a variety of gym exercises like squatting and the lunge exercise. Furthermore it has been scientifically proved that training with vaginal or anal cones have strengthened the pelvic floor muscles. These cones can be used in combination with a variety of pelvic floor muscles. 

A variety of sports aren’t beneficial when you’re dealing with a weakened pelvic floor. Think of sports where the pelvic floor has to catch a lot of hits, like tennis, soccer, intensive jogging, or other physical sports. Participate in sports without the risk of getting physical or having to catch a lot of blows. 

The pelvic floor muscles can be felt at the moment you’re consciously tensing them up. You tense up these pelvic floor muscles by tensing up the anus and/or vagina. It’s as if you want to disturb or hold up your urine or feces. Keep this tension for 5 seconds while you keep breathing through your lower abdomen. Now you can feel your pelvic floor muscles. You can also insert a finger, tampon or vaginal cone. Tense up while you have your finger, tampon or vaginal cone inserted. You can also sit on a rolled up towel (lay the towel vertically, from anus to vagina). This way you will also feel the pelvic floor muscles. 

The treatment for an overactive pelvic floor is focused on relaxing the pelvic floor muscles. The pelvic floor is now too strong and it has trouble with relaxing. Relaxing exercises and awareness exercises are necessary to help you recover from an overactive pelvic floor. 

The pelvic floor muscles are located at the bottom of the pelvis and function as a hammock for the important organs in the pelvic area. Think of the intestines, bladder and the reproductive organs. The pelvic floor muscles take care of opening and closing the vagina and urethra when necessary. You can find the pelvic floor muscles at the entrance and exit of the vagina, urethra and the anus. 

The relaxing pelvic floor exercises for women can work their magic fast. You will be a lot more aware of your pelvic floor muscles after a few exercises. However, the full recovery period lasts at least 8 weeks. Take doing the exercises seriously and do them at least 3 times a day to recover properly. 

It’s mainly women that participate in doing relaxing pelvic floor exercises. This is because it’s mainly women that have to deal with an overactive pelvic floor. Think of vaginism or vulvitis. These are typical conditions that are co-morbid with an overactive pelvic floor. You can also experience an unbearable pelvic pain because of the present tension in the pelvis. Relaxing pelvic floor exercises for women can also help with reoccurring bladder infections or obstipation. But pelvic floor exercises are recommended to anyone in general. Sooner or later, everyone will have to deal with eventual pelvic floor issues. Becoming aware of how your pelvic floor works and how to control it is always recommended.