How to Release Your Pelvic Floor Muscles

Hey guys it’s Hina from Rebalance! I had a question from someone who was experiencing intermittent rectal pain while they were working out and doing exercises such as squats. Pain in this area could be coming from pelvic floor tension and this simple exercise can help release the pelvic floor muscles.

First, you’re going to want to be evaluated by a pelvic floor therapist to determine the cause of your symptoms. However, this is a simple exercise you can try to see if you get any relief from your symptoms.

1. Go into a position called child’s pose or prayer stretch.

2. Make sure your toes are tucked under

3. Sit back and bring your buttocks toward your heels and bring your chest and head toward the ground.

4. In this position, as you breathe in, release your muscles, like you’re initiating a bowel movement or urination or both at the same time.

5. Do this for 10-15 breaths.

This helps to release your pelvic floor muscles. So if you’re experiencing pain, try this throughout the day a couple of times per day. If it does relieve your symptoms, it could indicate you have a pelvic floor issue. Even if it doesn’t give you relief, it doesn’t rule out a pelvic floor issue.  You definitely want to find a physical therapist in your area to have yourself properly evaluated.

If you’re in the Philadelphia area, give us a call at 267-282-1301 to schedule a complimentary phone consultation. If you’re not in the area but are seeking a recommendation, contact us and we can help you find a professional in your area.

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