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But the truth is that not everyones pelvic floor is weak.
Learning to coordinate between [engaging] and then relaxing the muscles is important, she says.
doctor of physical therapy, owner ofFemina Physical Therapy, and author ofSex Without Pain
This can play a role in things like constipation or if someone has pain with intercourse.
First things first: What does it actually mean to have a tight pelvic floor?
That means your pelvic floor muscles have trouble letting go fully.
Eventension headachesorjaw clenchingcould sometimes be a sign that your pelvic floor is too tense.
Consult your doctor before attempting any treatment protocol on your own.
Many stretching positions are good positions to practice deep breathing, she explains.
Relaxing the muscles should feel like an opening up or bulging sensation in the pelvic floor muscles.
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As you inhale and expand the pelvic floor, the muscles are stretched from the inside.
Exhale for four to six seconds, allowing the belly and pelvic floor to relax back to baseline.
Repeat this process for at least 10 deep breaths or up to five to 10 minutes or more.
Your hips and knees should both be flexed at about a 90-degree angle.
Allow the knees to fall out slightly and relax so that no tension is felt in your inner thighs.
In this position, work on meditative practices or deep breathing for five to 10 minutes.
Happy Baby pose will also stretch your inner thigh muscles, she says.
Hold this position, allowing the pelvic floor to fully release for 20 to 30 seconds.
Repeat two or three times.
How to:Come onto your hands and knees, bringing your big toes together behind your body.
If youre able to, separate your knees out wider than your shoulders.
If that is not comfortable, bring your knees together.
You have the option to place a pillow or rolled towel under your forehead for comfort.
Dr. Kehoe has a few tips for performing this exercise.
Gravity can help in this position to really feel a release and expansion of the pelvic floor.
Hold this position for 30 to 60 seconds.
Repeat two or three times.
Butterfly stretch
This popular stretch lengthens the muscles along your inner thighs that attach at the pubic bones.
How to:Start seated with your knees bent, feet flat on the floor.
To decrease the intensity, place pillows or blankets under your knees.
Hold the stretch for 30 to 60 seconds.
Repeat two or three times.
How long does it take to loosen a tight pelvic floor?
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