Release a Tight Pelvic Floor⁣

Рет қаралды 69,374

3 жыл бұрын

Ever wonder if your pelvic floor muscles are tight and how you can go about releasing them? ⁣
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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. ⁣
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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. ⁣
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It’s great functioning muscles that support our organs! ⁣
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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? ⁣
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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. ⁣
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Today’s question:⁣
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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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Online Continuing Education for Fitness and Health Professionals
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
www.coreexercisesolutions.com
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Пікірлер: 131

@dr.karensimons6074 Жыл бұрын

Talk very fast

@themoneyfactor3747 3 жыл бұрын

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!

@sunnusonu 2 жыл бұрын

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?

@skb2154 3 жыл бұрын

what are some safe core exercises, ab exercises, strengthening exercises to do that will not exacerbate a hypertonic pelvic floor?

@lindsaywentz5245 Жыл бұрын

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?

@sciulliec Жыл бұрын

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!

@omaredgarmaggiolo2072 3 жыл бұрын

Wow! Never knew this.

@glynrowson 3 жыл бұрын

what the best pelvic floor stretch to help my pee easier I have hypertonic pelvic floor muscles

@krisk255 2 жыл бұрын

Thank you. I'm going to give this a try with a tennis ball.

@rhondajordan2591 3 жыл бұрын

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

@erfanwhores9532 3 жыл бұрын

this is literally the most informative video i’ve seen relating to pelvic floor issues. thank you for this

@laugr744 3 жыл бұрын

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.

@erinbuyense4745

This really helped me visualize the synergistic movement catch and release where it made sense.

@Philosophical_Floss Жыл бұрын

Great video, thank you. Any thoughts on emotional factors in tight pelvic floor?

@Roguey84 3 жыл бұрын

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 !

@tt1230147 2 жыл бұрын

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 .

@asformeandmyhouse4463 3 жыл бұрын

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

@lisetyout 3 жыл бұрын

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?

@BizzyIzzy87 3 жыл бұрын

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.