Release a Tight Pelvic Floor
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- Опубликовано: 2 окт 2024
- Ever wonder if your pelvic floor muscles are tight and how you can go about releasing them?
A little release work can go a long way for improving pelvic floor dysfunction. Let’s dive into getting started with some external release to see if that provides any relief of your pelvic floor symptoms.
Research shows us that release work can actually create more progress in pelvic organ prolapse recovery than kegels alone. Amazing right?!! In our pelvic floor program, we go through how to both internally and externally release the pelvic floor because releasing tight musculature helps improve function. I wanted to walk you through a little bit of external release work here to get you started on your own at home.
It’s great functioning muscles that support our organs!
A retrospective clinical case series published by Anna Crowle (J Bodyw Mov Ther, 2020) showed that releasing the puborectalis had a significant impact on improving a rectocele. Now, my PT brain goes toward thinking about why this muscle was tight in the first place and how do we prevent the tightness from coming back after release work?
I love the human body and how complicated, yet amazing, our muscular system is. It all works together to make our bodies strong and capable of so many incredible things.
Today’s question:
What should a person do for an overly tight pelvic floor? I believe I’ve way over done kegels and have been noticing some symptoms. I occasionally have trouble letting gas go and have more recently noticed burning during sex. The issue with sex has only happened 2x but the gas issue has been happening for longer albeit both are infrequent. I have no issue with urination. Also, can I continue running, biking, and HIIT while working on relaxing my PF? Thanks!
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PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
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This really helped me visualize the synergistic movement catch and release where it made sense.
this is literally the most informative video i’ve seen relating to pelvic floor issues. thank you for this
Glad you found it helpful!
@@Phyto_Chemicals ruclips.net/video/j68Ip-X1SQ8/видео.html here you go :)
Agreed!
Hey I have overactive pelvic floor. Currently I'm trying to relax those musles.But what kind of exercises should I avoid? Can I do the normal strengthning or any kind of cardio workouts beside these relaxation?
How to knows that if i have a weak or if i have a tight pelvic floor pleaseeee
I am suffering from pelvic floor problems and i Can't find physical therapist near me.
Help Plzzzz
Have you ever watched this video? ruclips.net/video/j68Ip-X1SQ8/видео.html
Can I use a massage gun on a low setting instead of a tennis ball?
I would use a tennis ball - a massage gun might be too much and cause the pelvic floor to tighten in response.
Wow! Never knew this.
Mine has come on recently really bad as a result of UTI and having gynaecologists doing invasive exams down there which has really caused my muscles to tighten up. As a result I am constipated regularly and have trouble voiding my bladder, it never feels completely empty! Please can you suggest some exercises for severe pelvic floor tension/tightness. Many thanks.
I am so so sorry! I go over some release exercises in the video and then I would also try to see a pelvic floor PT if you can to help relieve the tension. You can check out my free pelvic floor program as well to get some ideas.
www.coreexercisesolutions.com/pf-series-signup/
Hi 💕 I am arpit
Thank you so much for this very informative video. I had a question though, sorry if it's repeated, so if my pelvic floor is tight due to the fact that it's picking up the slack... What are the exercises needed? Squats? Sit-ups?
That is different from person to person depending on what is weak that the pelvic floor is compensating for. I would need to see you move to know for sure what you should be working on. You could join the All-Access Membership if you were interest in getting tailored help www.coreexercisesolutions.com/programs/
am 95% sure i have Tight Pelvic Floor, for more than 1 year now..
hard to poop and release gas ( i have to push or change sitting position to fart) and most importantly NO URGE TO PEE and i pee very little (but when i lay on the bed for 45 min i have urge come and i pee alot)
is it Tight Pelvic Floor?? or could be something else ? i have no pain at all.
please help me.
Yes, this can be an indicator of a tight pelvic floor - finding a Pelvic floor specialist to work with is a great place to start.
I have urinary retention, frequency/urgency, hesitancy, and nocturia.
I awaiting an appointment with my urologist but in the meantime would this exercise help me with all of those issues?
Its worth a try.
I am a little stumped with the issue I have been having. I have found the pelvic floor suggestions helpful--I typically have leakage issues around 4-5 miles into a longer run and I feel like I am unable to take a fully-engaged deep breath into my diaphragm. I had significant DR after my first, which healed by 9months pp, but now after my second, I am 10.5months pp and still have separation around my belly button and have an outie due to the loose tissue. What can I do with my pelvic floor to improve all these issues?
I am so sorry that you are dealing with this! So hard to know without seeing you move and getting a full picture. Finding someone in person can be a great next step! Follow this link to find someone who has taken my courses near you!
www.coreexercisesolutions.com/pces-directory/
what the best pelvic floor stretch to help my pee easier I have hypertonic pelvic floor muscles
Check out this video I have on releasing a tight pelvic floor ruclips.net/video/dr2qQ8TKTnk/видео.html
drinking some coffee helps
@@hanskazan7403
Diuretic but won’t help muscles controlling release of urine to relax only create more urgency. Makes it worse.
Great info much needed that was left out of other videos loved how u explained being in a child fetal position which is my always postion and breath letting it go down the back of the pelvic floor this I feel is very promising in helping me to release gas and bowels thank you I have something i know will work that I can practice b4 see my PT
Hi 💕💗💗
Most symptoms I have are trouble urinating (emptying completely and starting stream), dysnnergic defecation is also here. I have tried but haven't found any pelvic floor PT here. I have not done kegels ever. But, I have been pretty sedentary for few years. Do you think I can recover this way researching online and trying exercises recommendations. I have already been to a lot of urologists, all they give me are alpha blockers and Bethanechol which dont seem to help much.
You can email info@coreexercisesolutions.com and we can see if we have any recommended pelvic floor PTs in your area or anyone who may be able to help. :)
@@CoreExerciseSolutions there are no pelvic pts around here, I have already searched.
@@plotrix2088 Ok. Sorry you are not able to find anyone local to help. I do not specialize in helping men. You may be able to find a knowledgable PF PT online who has a program for men.
@@CoreExerciseSolutions I am afraid now if anyone can help, bladder is already thickened, I am facing this issue for very long, and came to know about this pelvic floor theory about my problem only recently. Sorry, I am bothering you without knowing your field of expertise. 🙏
@@plotrix2088 You are not bothering, just trying to learn more which is awesome! I have had men do my membership program but they are not able to access the secret FB group that comes with membership because it is for women only. You can email info@coreexercisesolutions.com for more information if you wanted.
I have a question, I am currently carrying my second baby. She likes to sit pretty low and lays on my bladder (as shown on ultrasound). My first born is only 18months old and I'm currently 33weeks pregnant. I did not work out between pregnancies and have just assumed I'm too loose in my abs and pelvic floor. I watched a video today (after my ob appointment) that stated it's not always kiegles that solve pelvic floor problems since sometimes women also have pelvic tightness. Early on (2nd trimester) I started working on my pelvic floor by laying on my back and moving my legs up from a down position (knees face the ceiling, feet flat on floor) or start with knees up and slide my feet down. I would have so much pain in my lower abdomen- it felt like something was ripping (maybe?)- sharp pain. I tried working out the other day on my hands and knees but struggled raising my knee to the side and on one side it was nearly impossible to raise my knee ( very scary for me since I've never had an issue like that before now, but has not been the first time I have felt this during this pregnancy.bi used to be pretty active). Today, coming home from the dr's appt I realized I had that similar sharp pain in lower abdomen while just trying to lift my legs while standing to lower my pants. I don't know what's going on. Since the ob said just do more kiegles do you think it's tightness or loosesness? I'd like to have a better idea before working on it. Thanks for your time
Sorry you are going through that! I would need to see you move and get more information to be able to advise on what to do. This is something we could help you troubleshoot through in the All-Access Membership. We could see you move in the secret FB group and offer advice and help you troubleshoot the issue. www.coreexercisesolutions.com/programs/
what if you're tight in V but loose on the other end?
I replied to your other comment but incase you don't see that one I will reply here as well. Seeing an in person pelvic floor physical therapist would be a great idea for them to help you come up with a plan and learn how to contract the back of your pelvic floor without the front and be able to progress from there.
I suffer from recurring chronic fissures and narrow anal sphincter. Due to this, I have constant pain in my pelvis and glutes. Is there any massage technique or exercise which can release the tightness?
Have you been to see a pelvic floor physical therapist? Seeing someone in person to address your specific situation would probably be best.
Hi in the video you say to much to soon is a bad thing. But how much is to much? that isn't defined in the video
That is going to depend on the person - I can't give specifics - its going to be different with everyone.
Thank you so much for this video. This was very informative. I have have issues for many years off and on, and they recently surfaced again. I saw a PT years ago, and I really don't want to go through that again. I know I haven't been following the exercises and stretches they gave me, so I was going to go back to that first. I came across the ball trick in another video, but your explanation with the model was much more in depth. I just tried it to the sides, and found a spot on my right side with a considerable pressure point and nothing on my left. This makes sense, because I have other muscle imbalances, joint weaknesses from old injuries, and a popping hip on that side.
Glad the video helped!
When using the ball to massage over the pelvic floor, are lying on our back with our knees to the sides?
Usually I have women sit on the ball and roll it around. If it is painful use a softer ball.
Iam 22 y .I have tight pelvic floor muscles. Should I do sitz bath n pelvic floor streching?plz suggest me
That can be a great first start - seeing a pelvic floor therapist is also another option - you can check out this link here to find someone near you.
www.coreexercisesolutions.com/pces-graduate-map/
I think I have this problem as I have had constipation, also I have weak erection or erections that don’t last. I am doing research and checking if tight pelvic floor can be the cause. Also odd moments here and there where it hurts to urinate, it’s a weird pain.
I am a victim of tight pelvic floor for past 4 years, where majorly I face issues while peeing ( poor stream, difficulty starting) and bowel movements. Unfortunately I do not find good therapists at my location. Any advices would you like to give me in this case ?
You can email info@coreexercisesolutions.com and we can check our providers list and see if we have anyone recommended near you. You could also join our All Access Membership and we could help you work through the pelvic floor tightness online. Seeing you move would give us lots of fo clues as to why your pelvic floor is tight and what we can do to help get it to loosen to get you relief. www.coreexercisesolutions.com/programs/
Please if u see my comment reply me
I'm 21 I'm suffering from pelvic floor dyssynergia.
I pee a lot . I cant pass tools a make a lot of efforts even i had diarrhea which i should make a lot of efforts.
And my prostate swell every time i finish my toilet.
Please had this symptom talk to me
I’ve been suffering from hypertonic pelvic floor muscles that has been having trouble with everything single thing you discussed including intermittent constipation for years. I got the pelvic wand to help but I think I make it worse sometimes. I don’t know if I’m doing it right half the time. Sigh, would the ball be better in that case? Btw uve answered more for me than anything I got from pt and the web. Thanks for that !
I am sorry you are going through this! Have you tried pelvic floor physical therapy? I could not tell from your comment if you had seen a regular PT or a pelvic floor PT. If you have never been it would be a great idea for them to be able to show you how to use the wand. And maybe the wand is not the best for where your body is currently. You could give the ball a try and see if it provides you any relief. You seem to be in tune with what makes it better and worse so you can play around with it and see what happens.
Please anyone see this comment finish it.
I'm 21 I'm suffering from pelvic floor dyssynergia.
I pee a lot . I cant pass tools a make a lot of efforts even i had diarrhea which i should make a lot of efforts.
And my prostate swell every time i finish my toilet.
Please anyone had this symptom talk to me
Yeah I find the breathing exercises work out best. I do have a revisit with a pelvic floor therapist soon. The first one was many years ago with a month of therapy and with little improvement. I’m going to work out techniques and hopefully narrow down a regimen for me. Thanks
This has been so incredibly helpful. I feel like this is a great addition to the plan that I’ve been working through for myself. Thank you for this and all the content you’re making available online!
You are so welcome!
I’ve been to the doctors twice, and all my urine test have come back negative and yet, when I go to the bathroom I feel a slight clenching pain just when I start peeing and I have issues starting to pee, it usually takes me some time to start. Doctors don’t know why and I took antibiotics and that didn’t help, so could this be a tight pelvic floor, I have really bad posture and I sit a lot for school, would that cause this issue?, I’m 14 and I’m so frustrated with the issue
Hi - its possible. I am so sorry you are dealing with this. Finding a pelvic floor PT in your area can be super helpful with this. You can check out this link to maybe find someone near you.
www.coreexercisesolutions.com/pces-directory/
How are you Now?
Very good info and very clear explanation. Many tks. . I got the farting issue you mentioned and feeling the hips are pulling on both sides during walking .
Should I avoid squats and jumping during exercise?
Tks.
Its so hard to say without seeing you - you can check out my free Pelvic Floor series to get started on more info.
www.coreexercisesolutions.com/pf-series-signup/
Can coughing and sneezing cause pelvic floor pain? It seems to trigger a sharp pain in my perineum anal region
It can yes!
what are some safe core exercises, ab exercises, strengthening exercises to do that will not exacerbate a hypertonic pelvic floor?
That all depends on how you perform the exercise so it is hard to give blanket recommendations. I would need to see you move to see compensation patterns, etc.
Hey did u ever find core workouts that worked for you? I suffer from a tight pelvic floor
Are these for men too?
Great video, thank you. Any thoughts on emotional factors in tight pelvic floor?
Try somatic release exercises for trauma.
I'm a male and I may have a pelvic floor problem, some specialists believe its ibs but most of my discomfort and pain comes after a bowel movement or if I walk too much or any activity that exerts force on the pelvic floor. I have pain in the rectum, bladder/groin area and belly area as well as feelings of tightness and bloating down there. Also my symptoms started when I was doing a lot of cycling on a hard seat, could this be a contributing factor? I also strained a lot one year during bowel motions, could this also contribute?
Sorry you are dealing with that! Have you been to see an in person pelvic floor physical therapist? You could also look into finding someone trained with the Postural Restoration Institute. I hope you are able to find someone that can help you!
@@CoreExerciseSolutions thank you. I am seeing a pelvic floor PT and we are making progress but it is very slow.
@@avi8r944 Glad you have someone that you are working with!
How are you doing now, i am facing the same issue.
@@Nimita_sg1 I'm overall much better now. Most days I'm normal. There's still some pain but its not as bad and not nearly as often as before. Overall I'd say about 80% better. All thats left is learning to relax the muscles after a bowel movement ir urination to reduce tension.
I cannot sit crossed legs as it hurts my hips would this help me please
Check out this video! ruclips.net/video/STQBkcj3jzw/видео.html
Thank you for this video I e been to several gastros motility specialists come to find out I have a tight pelvic floor which is bringing on trapped gas and constipation and always bloated! Constant pain always taking gas x went to pelvic floor PT and haven’t been working to good, any other suggestions? Thank you so much
I am so sorry! I would continue to look into other options addressing diet and working on getting your stool to be soft to help as well.
@@CoreExerciseSolutions thank you what about the trapped gas! How do I get rid of it
I have the exact same thing ugh
Have you tried Biofeedback therapy?
@@karthikravisankar678 yes I have I’m in it now
What about burning non stop severe pelvic floor pain and severe constipation out of nowhere with ibs
Have you ever been to a pelvic floor physical therapist? It may be a good idea for you to find one in your area so they can help you figure out what is going on.
I am a 24 year old male. I have pelvic floor dysfunction to where it feels like I always get bowel stuck in my rectum area because it won’t open up. Constantly throughout the day, every single day it feels like I have to go to the bathroom and when I do it’s so tough to get it out and I don’t wanna strain. Yes, I have visited a doc who gave me exercises. I have tried kegels a lot more recently which is probably why it’s been worse the past 3 weeks I assume. Should I do reverse kegels to help loosen up? Any other suggestions? Any info helps. Thanks so much for everything you do!
If your pelvic floor is tight, kegels will only make it worse. You say you have been to see a doctor. Have you been to see a pelvic floor physical therapist? They would be the ones who know more about the pelvic floor and would be able to help. How is your breathing?
@@CoreExerciseSolutions Yes, I am sorry should of been more specific. When I said I saw a doctor I meant a Physical Therapist.
I have dyssynergic constipation so I went to a few sessions of biofeedback therapy where I got the exercises. I don’t have trouble breathing if that’s what you are asking. Should I be focusing on that more while doing stretches/exercises?
@@themoneyfactor3747 I meant do you get a good 360 degree expansion breath or are you a shallow breather? ruclips.net/video/vI_UUPhQ9qY/видео.html
@@themoneyfactor3747 hey, did you get any relief...?? Im suffering from same problem as you ... Pls tell me
Please anyone see this comment finish it.
I'm 21 I'm suffering from pelvic floor dyssynergia.
I pee a lot . I cant pass tools a make a lot of efforts even i had diarrhea which i should make a lot of efforts.
And my prostate swell every time i finish my toilet.
Please anyone had this symptom talk to me
hi i have tight muscle near anus or pelvic floor. due to this my hands and foots are cold. problem completely emptying urine and i also having problem with my erections. can u please tellwhat's going on and how to fix it .
hello Faisal, I have the same problem. can tell me how did you fix it? please reply. thank!
I don't understand where to place the ball.
If you sit on a chair and feel the bones you are sitting on you want to go just inside those in the fleshy area (do not roll on your tailbone). Does that make sense?
Can a pelvic floor tighten due to a bad back?
The pelvic floor can tighten in response to many things. I would have to see you move to see if you have any other compensations that could be causing it to know for sure.
Thank you. I'm going to give this a try with a tennis ball.
Let me know how it goes!
@@CoreExerciseSolutions , one side definitely tighter than the other! Hoping with will help with some bowel issues :-)
Y
I've been doing a pelvic floor health treatment, with a physioterapist
but my back is hurting since them :(
could it be tension? because I have a really bad trauma
Did you let your physiotherapist know about the back pain? Sounds like something may need to be adjusted in your plan possibly.
@@CoreExerciseSolutions yes, but she thinks I injured myself doing exercises. I don't think so because the pain came back when I'm anxious about attending the consultations :(
@@sahtification Is there another physiotherapist you can go see? A second opinion is never a bad idea, especially if you feel differently, and seeing them causes anxiety. You want to feel great about who you are working with!
@@CoreExerciseSolutions thank you 💕
How firm and wide must the ball be?
You can experiment with different sizes and with the softness/hardness. See what feels best for you!
Thanks for the help!
Talk very fast
You can always slow me down with the gear button 🥰
Im a male with this problem and ruining my life please help
Have you ever been to a pelvic floor physical therapist?
@@CoreExerciseSolutions no asking the doctors to book stuff in is like getting blood out of a stone were i live
Is running bad for tight pelvic floor?
Possibly - anything that you are doing can just make your pelvic floor more and more tight - Check out my free pelvic floor course on a place to start!
www.coreexercisesolutions.com/pf-series-signup/
@@CoreExerciseSolutions so should I start running or not ?
But how do we release the deep internal muscles of the pelvic floor?
Find a knowledgable pelvic floor physical therapist you can see to teach you how. You can email info@coreexercisesolutions.com and we can check our list to see if we have anyone recommended in your area. :)
@@CoreExerciseSolutions thank you
You speak too fast and you did not do any demonstration exercises. Not helpful.
You can always slow the video down if I talk too fast ❤ and I do demo how to release the pelvic floor in this video - if you would like to see me demo other exercise check out my other videos 🥰
Hi i am arpit from
How @7:09. If she sat on ball you wouldn’t see it. Obv not going to do demo of internal.