Myofascial exercises for chronic pelvic pain
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- Опубликовано: 5 окт 2024
- Myofascial exercises for chronic pelvic pain
Pain Care Clinic is owned and run by Amanda Oswald, author of Living Pain-Free: Healing Chronic Pain with Myofascial Release.
Myofascial Exercises for Chronic Pelvic Pain shares some useful self-help myofascial exercises to help with chronic pelvic pain symptoms.
For more videos like this, please find our Living Pain Free online video programme and All About Classes at www.paincareclinic.co.uk.
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Thank you Amanda! I truly appreciate one human going to the effort of creating a video to share with other people who are in pain throughout another time, truly wonderful.
Thank you Amanda. The concept of holding the position over a minute has made a big difference in my pain management.
Many thanks for your great feedback - it's always good to know that the videos are helping!
Thank you, very helpful. Im glad you mentioned stress as I think anxiety/emotional issues are at the heart of my PF/bladder symptoms. The whole "mind-body" element. Not so say that the pain is just "in the head" and that it shouldnt be managed however it can with a PT, but I believe its an integrative issue with me that includes stress/anxiety reduction and emotional re-balancing.
Thank you, I’m glad the video is s helpful!
Are you cured
THANK YOU SO VERY MUCH!!! God Bless!🙏💛👍🌺🌺
Thank you, this is One of the best radio on this topic
Thanks Amanda, lovely gentle, clear, effective techniques. Take care.
Very informative. Thanks
Thanks for sharing this knowledge
As someone with a hypertonic pelvic floor, I have found these simple stretches amazingly effective in curing rectal pain during bowel movements. I could actually feel all the target muscles getting stretched -THANK YOU! - however, just checking that the open leg positions are safe for someone who has previously had a stage one bladder prolapse, which was managed by exercise, not surgery? Just need a little reassurance - and if so, how often would you recommend doing these stretches, as maintenance?
P.S. I wish you were just around the corner...I'd be your devoted client in a heartbeat!
Thank you for your comments and I'm really glad to hear the exercises are helping. All of the exercises are fine and should not cause further prolapse issues - when you do them the focus is on relaxing, not pushing. Research has shown that prolapses are generally due to the internal tissues being too tight which then pushes the organs out of place. Anything to relax the tissues will help. I would suggest doing them once a day for maintenance.
So helpful. Thank you
Thank you very much! I will try it
Great and easy to learn exercises. Thank you very much for helping me find out that I basically have chronic pelvic pain, instead of spondylosisthesis. Your perfect presentet exercises in combination with a small self-added meditation about releasing and relaxing fasciae brought a breakthrough for my impulsively recurring pain. Certainly I will repeat those small and very helpful exercises to receive an ongoing positive effect. I'll look out for more on your website. Thanks again!
Thank you for your feedback and I'm glad to hear you have had such a positive benefit from these exercises.
These exercises are really helping pelvic pain. Thank you so much
Great practice! Very clever.
This was tremendously helpful. Thank you so much!
Good informative video! Thank you!
If only our wonderful NHS took these stretches seriously!
Thank you
Very good thank u
Great routine. Where can I purchase those MFR inflatable balls? What brand?
Glad you like it! The balls come as a Kit branded Living Pain Free. You can get them from our website - paincareclinic.co.uk/product/living-pain-free-myofascial-release-mfr-kit/
Thank you 🙏
You’re welcome 😊
🙏🏽🙏🏽🙏🏽
This why I've got heal pain as well pelvic and now shoulder
From a fascial perspective everything is connected to everything else...
@@paincareclinic3838 seams I've tightened up over time makes sense I can hear it crack and pop the tension exercises help though tightens again.where is your nearest branch to the Midlands.and do you see this alot
@@Truerealism747 lots of people experience gradual tightening of their soft tissues, keep doing the exercises as you will progressively get longer periods where the tissues are looser. We have a directory of therapists who have trained in myofascial release with us - paincareclinic.co.uk/directory/
@@paincareclinic3838 have you got one near to seams to me the stress of pelvic pain 25 years has brought heal pain and constant shoulder armpit pain in though this has moved over the years from throat to chest now armpits moved over 5.5 years.stress tightens it does it originally then the pain keeps us stressed
@@Truerealism747 have replied by email too, our nearest clinic to you is Leeds but we don't currently have any appointments. Better to check out the directory for a therapist who does have appointments available now.
Had my first myofacial release yesterday no pain more at all during which is normally the case with myself but today flared me feal sick stomach ache is thus a good sign thankyou
It is quite normal to have a slight flare of symptoms following an initial myofascial treatment and this should last for a day or so. It is just an indication of the tissues reacting to the release. However, rather than posting here, it would be better if you updated your therapist as they can give you ongoing feedback.
@@paincareclinic3838 I have she must be busy today thankyou
How do you separate the Myofascia from the muscle ?
Practically it's not really possible to separate the two tissues. Fascia encases every muscle cell with the fibres interconnecting with the muscle tissue. Cells are then arranged into bundles which a 'wrapped' in further layers of fascia, and then the whole muscle is formed of the bundles of cells, with further fascial wrapping. The tendons that connect the ends of the muscle to the bones are also formed of, and wrapped in, fascia. It's a bit mindblowing when you stop to think about it, but I hope that helps!
@@paincareclinic3838 I should have phrased that better.
The title is myofascial exercises for the pelvic floor. How do you isolate the Myofascia from the muscle ? If you can't isolate or separate the Myofascia how do you know that you're exercising it ?
Should my ankle be flat on the ground while sqauting?
Your feet should be flat on the ground, but not your ankles - that would be a bit uncomfortable!
anything on the pudendal nerve?
Although not specifically intended for the pudendal nerve, these exercises can help to release tension around the sacrum and pelvic floor, which in turn can help to reduce impingement of the pudendal nerve. In particular, fascial squatting is probably the best of these exercises to try, but any of them can help.
Hi! Would squats with weights cause pelvic pain in the rectal area specially? I started working out again and did a bunch of core and leg exercises, including squats. Since yesterday my pelvic specially in the rectal area has been horrible. Shooting pains and pressure
Hi Paola if you already have a tight pelvic floor then doing specifically these exercises can tighten it further and cause the type of pains you have described. Maybe hold off on the weights nd try some myofascial stretches/exercises for a while to loosen the tissues round your pelvis. Once things are looser you should be able to go back to weights, but also continue with the stretches/exercises.
This is exactly how my pain began. Suffering since an year
ya it can irritate nerves that glide over the ischial spine in the hips
@@paincareclinic3838 So what about working out biceps and shoulders? can that be alright still?
@@tosexe2535 that should be fine as long as you are mindful not to tense your core muscles when doing this.
Hello do you do online sessions i need one for internal
We do offer online appointments but this would be to share external pelvic release exercises. If you's like to book please contact info@paincareclinic.co.uk
The kit is only available in the uk. I am using a tennis ball but would prefer your inflatable ball. Can i find them on Amazon? Maybe
Yes they’re available on Amazon UK and USA. USA branding is Pain Care Clinic, UK is Living Pain Free.
how do you relax or stretch the levator pelvic muscle tightness please please reply thank you so
Hi Glyn the best exercise for this is the fascial squatting as shown in the video which helps to release and relax all of the pelvic floor muscles including the levator ani. However you need to do this reqularly to get results as tyour pelvic floor will be quite contracted by the time it is starting to cause you problems.
@@paincareclinic3838 thank you how long and how many times can you do this a day
@@glynrowson The main thing is not to overdo it. I would start by doing it once a day for 1 minute and first build up the time to 2-3 minutes. Then if this feels okay, you can repeat maybe another 1 or 2 times. However, if your pain/symptoms intensify at any time, then you're doing too much and need to cut back again.
@@paincareclinic3838 thank you for you help. had this for 6 years now need it to go.
is this good for CPPS?
Yes, any of these exercises will help with CPPS.
It says "Chronic pelvic pain" in the video title and multiple times throughout the video..
thanks a lot! question: i do these exercises on the trampoline, occasionally bumping up and down to release more tension. am I releasing fascial tensions or stressing even more? i am still not good with my body awareness. did it now for a week. I don't have pain as long as I move ( all day) but trying to sleep is restless. anyone any experience? Amanda, what is the expert's suggestion?
That's an interesting way of doing the exercises! I think what you are doing here is releasing and relaxing your muscles more than your fascia as the muscles respond well to CV exercise. I'd suggest you still use your trampoline but then do the exercises on the ground afterwards. Your body will be nicely warmed up from the trampolining and then you can allow time for the softened fascia to stretch and release more easily. This should also help with more peaceful sleep.
Is this exercises decrease testicular pain too??
Yes these exercises can help with this too.
Where did you get those inflatable balls? Great info!
Hi there glad you like the video! We sell the balls as a Kit - paincareclinic.co.uk/product/living-pain-free-myofascial-release-mfr-kit/
Apologies, I've only just seen this post! You can get the Myofascial Ball Kits from our website.
Is tingling and prickling part of this?
Yes these symptoms can be due to fascial restrictions.
@@paincareclinic3838 thank you, how long does it take to see a reduction in symptoms? im male, and i can feel at the base of the penis (where the penis attaches to the groin) that there is like a pop sensation of release when i do belly breathing with the butterfly stretches
Is the squat safe for prolapse?
The squat is safe if approaching cautiously, Start with a half squat and progress from there if it feels okay. But make sure you are breathing easily throughout, don't hold your breath or bear down at any point, for example when coming back out of the squat.
Are these exercises good for lavator ani or protaglia fugax?
Hi Franca these exercises are all good for both conditions as they help to release fascial tension in the pelvis and pelvic floor that contribute to the symptoms.
@@paincareclinic3838 thank you
@@paincareclinic3838 what is different between lavator. An proctalgia fugax???
@@umsamalamanakeb7229 Levator ani is one of the pelvic floor muscles and proctalgia fugax is a pain condition where pain and cramping is felt in the buttocks and rectum.
What are the inflatable balls called? Like brand to order? Reference 7:57
The balls are available as the Living Pain Free brand Myofascial Release Kit - available from our website - paincareclinic.co.uk/product/living-pain-free-myofascial-release-mfr-kit/
can you use a roller instead of the balls ?
Hi Blake yes you can, but be careful to move very slowly over the roller so you still get the benefit of fascial releases.
My Doc said I might have Urethritis...but idk. No sex in like 8 months.
But I do sit all day at work...n home..
Will this help my Urethra pain??
Why not try the exercises and see? Especially if you are sitting all day.
Mine gets worse with ovulation. Every month I panic 😭
Lots of women find their pelvic pain gets worse around ovulation. Maybe try these exercises as they may help to reduce some of your symptoms especially around this time.
Also try this towel stretch as it not only relaxes your pelvic area, it also helps to relax your nervous system and reduce feelings of panic - ruclips.net/video/OU-K6vrHdAE/видео.html
@@paincareclinic3838 wow. Thank you so much.
How many times a day are we going to do this?
I would suggest once a day is fine.
Can I also workout like plank and pushups plus jogging with this issue maam? I'm a male patient
Hello I wouldn't recommend plank or pushups for now as these involve sustained contraction of the pelvic floor muscles and it's likely that any chronic pelvic pain you have is partly due to your pelvic floor being overtight already. Jogging should be fine so long as it doesn't exacerbate your symptoms. I'd suggest you focus on the exercises to release your hips and pelvic floor before restarting plank etc.
@@paincareclinic3838 means I'll do stretching before doing jogging and exercise?
@@lalboihangsing1187 I would suggest doing the jogging/exercise first and then do the stretching after while your body is still warmed up - this makes the stretches more effective.
@@paincareclinic3838 thanks will all the cpps stretches helps?? Like it's all the same rightm
@@paincareclinic3838 and about the ball will a tennis ball helps?
Does pelvic ever heals completely? I have this pain since one year ago and for more stretches i do the pain never goes
Hi there it’s difficult to answer fully without knowing your history
but it’s possible that prior injuries or current activities, for example, are keeping you in pain, I’d suggest you try some hand-on myofascial treatment to help with progress.
Where can I learn about hand miofascial
😢😢
I've had hypertonic pelvic floor muscles for years now I've been stretching for years but only holding it for 30 seconds. do you think 2mins hold will make a big difference please reply oh can tight pelvic floor muscles cause stinging after peeing
Stretching for 2 minutes can make a massive difference as you will be stretching your fascia and this will allow the other tissues to release and relax too. Try doing the exercises in the video and see how you get on. And, yes, tight pelvic floor can cause stinging, as well as urgency and frequency, and a sense of not fully emptying your bladder. I hope this helps.
@@paincareclinic3838 aw thank you so much. just found your channel so amazing stuff on it.. think I hold tension in my low Abbs what's the best Abbs stretch I've been stretching my Abbs lieing on a exercise ball backwards
@@glynrowson There is another video on our channel which may help - it's called Myofascial Exercises for the Abdomen ruclips.net/video/s4IwORIxcvI/видео.html
@@paincareclinic3838 I'm holding my stretches for 2mins and I think it starting to really help can I ask I'm aching the next day with the 2 minutes holding is the normal and can I still stretch every day like that please please reply thank you so much
@@glynrowson the aching is probably because your muscles and fascia are tight, and possibly because you are going too deeply into the stretches. Maybe try reducing the level of stretch and see how that feels. If you are still aching the next day, maybe alternate different stretches on different days, or stretch every other day. However I'd think that the aching will start to reduce as your tissues become looser.
Talk, talk, talk, show it & get off. Wasting my time
Sorry you think there's too much talking, we disagree.
What's the rush (and how is it all about you)? She could be doing other things than make a video to help people out, so personally I am grateful. I'm guessing you are/were a bit hypertonic and stressed? LOL
Two little arrows that fast forward... enjoy your new buttons of freedom from all the talkers.
What a terrible terrible personality Fred......sense of entitlement is too much
Should my ankle be flat on the ground while sqauting