6 simple physical therapy exercises to relax pelvic floor muscles

You might be familiar with the ways to strengthen your pelvic floor, but what happens if those muscles get too tight? Pelvic floor dysfunction goes both ways — it can occur when muscles are too weak or too tight. Common signs of a hypertonic (tight) pelvic floor include painful sex, chronic constipation, bladder problems and pelvic pain. Fortunately, there are targeted stretching exercises you can do to ease this tension. At Performance Rehab, we provide pelvic floor PT for patients experiencing different levels of dysfunction. Read on to learn how to relax your pelvic floor muscles at home.

1. Child's pose

Child's pose is a full-body yoga stretch. During this pose, your pelvic bones spread apart, allowing you to stretch those inner muscles. 

How to do child's pose:

1. Get down on your hands and knees, resting the tops of your feet on the floor.

2. Slowly drop your hips backward toward your feet and bring your head toward the floor.

3. Rest your belly on your thighs, keeping your arms outstretched in front of you.

4. Take several slow, deep breaths in this pose.

PT tip: Try to keep your knees hip width apart and touch your big toes together. You can widen your knees for a deeper stretch.

2. Happy baby pose

Happy baby pose is another beneficial yoga pose. During this move, you use your arms to stretch your inner thigh muscles and pelvic floor. 

How to do happy baby pose:

1. Lie down on your back with your feet flat on the floor.

2. Bring your knees toward your chest at a 90-degree angle, keeping your feet flexed.

3. Grab onto the outer edges of your feet and gently pull your knees toward your armpits.

4. Hold this pose for a few breaths, gently rocking from side to side.

PT tip: If you can't reach your feet, simply place your hands behind your knees and pull from there instead.

3. Diaphragmatic breathing

Your diaphragm moves in tandem with your pelvic floor to control abdominal pressure. It contracts and flattens when you inhale, creating a vacuum that pulls air into your lungs. As this happens, your pelvic floor relaxes. When you exhale, it returns to its original shape and your pelvic floor contracts. 

How to do diaphragmatic breathing exercises:

1. Lie down and bend your knees, placing your feet flat on the floor.

2. Place one hand on your chest and the other on your belly, just below your rib cage.

3. Slowly breathe in through your nose, inhaling to the count of three.

4. Next, slowly breathe out through your mouth, exhaling to the count of four.

5. Repeat this exercise five or six times.

PT tip: You should feel one hand rise and fall with your stomach, while the hand on your chest remains still.

4. Adductor stretches

Tight adductors (inner thigh muscles) can contribute to a tighter pelvic floor. However, a modified version of the butterfly stretch can help you gain more flexibility in this area. 

How to do adductor stretches:

1. Lie on your back on the floor.

2. Bring the soles of your feet together.

3. Let both knees drop toward either side, opening up your pelvic area.

4. Using your hands, gently press the insides of your thighs to deepen the stretch.

5. Hold this pose for 20 to 30 seconds.

PT tip: This stretch should feel relatively relaxing. If it's too uncomfortable, simply place a pillow beneath each knee for added support.

5. Deep squats

Deep squats help stretch out your inner thighs and pelvic floor muscles. They can also promote looser hip muscles, which can help with lower back pain.

How to do deep squats:

1. Start in a standing position.

2. Place your feet a little wider than shoulder width apart, with your toes facing slightly outward.

3. Slowly bend your knees and lower your body toward the floor as far as your hips will go.

4. Use your elbows to widen your knees, feeling the stretch deepen in your inner thighs, pelvic floor and perineum.

5. Hold this position for 10 breaths.

PT tip: As you squat down, think of how you would position yourself to sit in a chair (with your hips and buttocks out behind you).

6. Piriformis stretches

Also called figure four stretches, this move helps relieve tight butt muscles (your glutes) and promotes better hip mobility. It also stretches out your piriformis, which can contribute to pelvic pain. This is the flat muscle that runs from your lower back, through your buttocks, to the top of your thighs.

How to do piriformis stretches:

1. Lie down on your back and bend your knees.

2. Place your right ankle on your opposite knee (forming a "figure four").

3. Grasp the back of your left thigh and gently pull your knee toward your body, lifting your foot off the floor.

4. Hold this stretch for about 30 seconds, and then switch legs.

PT tip: If you can't reach the back of your thigh, try grasping the front of your knee and pulling it toward you instead.

Learn how to relax your pelvic floor with Performance Rehab

If you think you might be experiencing the symptoms of a hypertonic pelvic floor, reach out to Performance Rehab. Serving patients across the Kansas City metro area, we offer pelvic floor therapy at our Nall and Westwood offices. Our compassionate, licensed physical therapists will assess your condition and develop a personalized treatment plan that targets those muscles and helps alleviate your symptoms.

Early intervention is key to lasting recovery. Contact us today to explore your options or request an appointment and start your path toward reduced pain and improved physical performance.