The first thing you will learn about your pelvic floor personally will be which kind you're suffering from if having issues. These issues, whether incontinence or constipation, etc, are because of Weak Pelvic Floor or tense Pelvic Floor.

Having a tense Pelvic floor seems to be most common, due to high stress levels in today's society. Women are expected alot of, in all stages of life, and is overwhelming.

Tense, or hypertonic, Pelvic Floor is when the muscles are constantly tight and do not relax. You might think that's good at first, but it isn't.

Tense muscles that don't relax still wind up Weak because they are strained, so they lose hold due to over activity, like when you run to the point of panting, but then try to run again right after. Imagine doing that over and over again each time you finished running. You couldn't go on. Neither can your pelvic floor muscles.

Learning to relax those muscles are just as important, if not even more so, than strengthening them. Strengthening does no good if the muscles never get a break to recover.

Deep breathing, or diaphragmatic breathing, is when you take a deep breath down into the belly instead of up into the lungs. 3 second draw in breath through the nose, 6 second exhale with lips pursed, like blowing a bubble. This will effectively lengthen and then release your pelvic floor. It is the quickest, simplest way to become more aware of youelvic floor and learn to relax it.

If you really pay attention while doing this, you will feel your pelvic floor expand. Inhaling, the pelvic floor extends outward, exhaling it rises back up into the body, due to intra abdominal pressure. Which is the internal pressure that allows you to push out urine and feces.

Doing this breathing exercise while laying down and sitting will help you to calm down for a minute. Pay attention to your pelvic area and how its feeling, and stop clenching those muscles and relax. If you notice throughout the course of the day that you clench the pelvic floor, especially your butt, take a few deep breaths like this and learn to release those muscles so they can recover.

FYI, i thought going into physical therapy that kegels in the vaginal area helped the most.

THEY DON'T.

The biggest area of your pelvic floor is actually surrounding the anal sphincter! Google it.

For external sources, especially those that need extra explaining or do better with verbal coaching, check out Dr Bri on YouTube. She has wonderful free videos of pelvic floor exercises and pelvic for release techniques to help you let go of those muscles so you can exercise effectively.

Pelvic Prolapse Support