basic exercises to recover balance of pelvic floor relaxation and tonicty
All Integrative Pelvic Health exercises are designed to help you find the balance between pelvic floor relaxation and pelvic floor contraction. A healthy pelvic floor can both relax and contract to support the varying needs of the moment. Some other approaches strongly emphasize "strengthening" the pelvic floor, but really pelvic floor health means that our muscles can relax and contract depending on what each unique situation requires.
If your issue lies with laxity (i.e. your pelvic floor is too relaxed, for example after giving birth), you can give a little more emphasis to feeling the action of the muscles as they contract. This will also give improved support to your pelvic organs over time. By discovering the contrat between relaxing and contracting, you will naturally nourish your pelvic floor health in a way that works for your individual body.
Many women also discover a stronger sense of grounding, bliss, and self-trust with these practices.
Strings Exercise: Superficial Layers of the Perineum
-
Please watch the whole video when you do this for the first couple of times.
-
For the exercises, sit on the floor, either on a block or on pillows / blankets, elevating your pelvis.
-
It is normal to not feel "if you are doing it right" or to be unsure whether anything is happening. You will likely only feel small subtle sensations at the beginning and they become clearer with practice.
-
Try to relax your glutes and abs, which are common muscles groups to call into action "accidentally" as we get to know these pelvic practices. This will help isolate the right muscles and avoid unnecessary pressures.
-
Repeat this practice for at least 5 days before moving on to the next one. After the first couple times, you can skip ahead in the video to the point that makes most sense for you.
Vaginal Canal Exercise No I
Vaginal Canal Exercise II