Let It Go: Why Relaxing Your Pelvic Floor Muscles Matters
Why Do We Need to Learn to Let Go of Pelvic Floor Muscles?
Pelvic floor relaxation exercises are finally getting the social media attention they deserve! For years, the focus has been on kegels, squeezing, and lifting. Remember the viral stories of women lifting dumbbells with their vaginas? Yeah, let’s take a moment for that. Awkward. Finally, we’re starting to talk about breathing—like real diaphragmatic breathing—and the importance of letting go. Elsa might have been onto something with her famous advice: “Let it go!” But what does that actually mean? And more importantly, why should we care?!?!
Why Does Pelvic Floor Relaxation Matter?
The pelvic floor muscles (PFMs) can be a source of significant discomfort for both men and women. These muscles play a key role in several bodily functions, and when they’re too tight or unable to relax, it can lead to a number of issues. Some of these include:
Pelvic Pain in Women:
Levator ani syndrome (generalized pain in the pelvic region)
Pudendal neuralgia
Rectal, vaginal, or pelvic pain
Pain with sex (dyspareunia)
Vulvodynia
Vaginismus
Bladder pain
Postpartum or scar-related pain
Pelvic Pain in Men:
Pain in the rectum, penis, or testicles
Levator ani syndrome
Pudendal neuralgia
Pain with sex
Bladder pain
Erectile Dysfunction
These are just a few examples of conditions associated with chronic pelvic pain syndrome. But tight pelvic floor muscles can also mess with your bladder, bowel, and even your sex life in ways you might not expect.
Symptoms of Tight Pelvic Floor Muscles
Bladder Pain
Tight pelvic floor muscles can cause bladder spasms, a constant urge to urinate, or frequent urination—sometimes even feeling like you have to go several times an hour. For others, the issue may be an inability to fully empty the bladder. You might experience bladder pain or symptoms that feel like a urinary tract infection (UTI), even when there’s no infection. Normally, your pelvic floor muscles relax when you pee, but if they’re stuck in tension mode, that’s not happening.
Constipation
Here’s a fun term for you: outlet dysfunction aka constipation. Basically, your poop is ready to come out, but tight pelvic floor muscles prevent it. It’s super frustrating and uncomfortable. You might end up relying on laxatives, enemas, or even having to manually help things along. Trust me, you don’t want to go down that road.
Pain with Sex
Painful intercourse can happen to anyone, not just older people. It can feel distressing and isolating, but it’s way more common than you think. Tight pelvic floor muscles can keep the muscles from contracting and relaxing the way they need to. Blood flow and relaxation are key for good sex to happen, basic mechanics people—and yes, for orgasms too.
How to Relax Your Pelvic Floor Muscles
Start by getting comfy. Lie on your back or side with your legs supported, or get on all fours—whatever feels good. Then, imagine a balloon in your pelvis expanding as your sit bones gently drift apart and your genitals drop toward your feet.
Helpful Cues for Pelvic Floor Relaxation:
Imagine melting butter.
Say the sound “ahhhhh.”
Moan in a low, loud tone.
Let your tailbone relax.
Picture your perineum dropping.
Release tension from your eyebrows and unclench your jaw.
The goal is to let go of any unnecessary tension, creating a state of relaxation throughout your entire body.
How Can Pelvic Floor Physical Therapy Help?
Sometimes you need a little extra help. That’s where pelvic floor physical therapy comes in. Here’s what we can do:
Manual Techniques
As pelvic floor physical therapists, we are uniquely trained to perform internal and external manual techniques to release trigger points in tight muscles. Sometimes your muscles need a tactile reminder of what true relaxation feels like—consider it a hard reset!
Real-Time Ultrasound
Using real-time ultrasound, you can see your pelvic floor muscles in action on a computer screen. You might think you’re relaxing, but the ultrasound can show you what’s really happening.
Customized Mobility Exercises
Every body is unique. Once we get to know your body, we will design a personalized exercise routine tailored to your specific needs to help promote pelvic floor muscle relaxation.
Pelvic Wand Training
Using a pelvic wand for self-release can feel intimidating at first, but we’ll show you how to use it effectively. You can even bring it in, and we’ll walk you through it step by step.
Why Choose Empower Yourself PT?
Relaxing your pelvic floor muscles can be a game-changer in your life. At Empower Yourself PT, we’re here to help you every step of the way. Our friendly, experienced team is ready to support you at our Houston-area locations in Bellaire and The Woodlands.
Reach out to us at 832-463-1152 or email info@empoweryourselfpt.com to schedule an appointment. Don’t let tight pelvic floor muscles hold you back—take the first step toward relief and empowerment!