Pelvic Floor Relaxation Exercises for Pelvic Pain

Pelvic Floor Relaxation Exercises for Pelvic Pain

Hi and welcome to Pelvic Exercises. I’m Michelle,
and today I’m teaching you how to relax your pelvic floor muscles. Now, many women have
trouble relaxing their pelvic floor muscles, and this can cause pelvic pain and a range
of pelvic floor problems. There’s a couple of strategies I’m going to be teaching you
in this video on how to relax your pelvic floor. First of all I’m going to be teaching
you how to breathe into your diaphragm to relax your pelvic floor muscles. Next I’m
going to be teaching you abdominal bulging which is the second strategy we teach women
(and men) on how to relax their pelvic floor muscles. And then finally, how to relax the
pelvic floor muscles themselves. So first of all, let’s think about your breathing.
When you breathe and breathe in your upper rib cage, you tend to use your tummy muscles,
your upper shoulder muscles, and it’s difficult to relax the pelvic floor. To relax the pelvic
floor muscles, you need to learn a technique called diaphragmatic breathing. Now, diaphragmatic
breathing, means breathing into your belly. So if you place your hand over your lower
abdomen and take a deep breath in and feel your belly rise forward, that’s a diaphragmatic
breath. And we know that when we diaphragmatically breathe, it helps to relax the lower abdominal
wall, which also works with the pelvic floor muscles.
So, at home I’d like you to place your hand over your lower abdomen. Have a deep breath
in fill up the ribcage and can you feel your belly rise forward and out, and lower down?
Try again, breathing in deeply, fill up your belly, and relax down. Now see if you can
do the same thing with your hands outside your ribcage, as well as rising your belly
forward, I want you to take your ribcage wide. So the breath is: breathing in, ribcage expands
out wide, and relaxing down slowly. So let’s see if we can do the two of those
together. Breathing in, make your ribcage wide, as well as, taking your abdomen out
forward so, try to do the two with me. Slow, deep breath in, ribcage wide, belly forward,
and release down. So that strategy is to start to try and relax the lower abdominal wall.
The second strategy in relaxing the lower abdominal wallis to place your hands over
your lower abdomen, sitting nice and tall, using the diaphragmatic breathing that I was
just teaching you, breathing in, and let your belly move forward and relax down and exhale.
See if you can relax that lower abdominal wall into your hand. So really, releasing
out as if you’re making yourself into a barrel shape. So, lower abdomen coming forward and
waist going wide. Breathing in, breathe out and let the abdomen move forward and waist
go wide. You might even sense a relaxation in your pelvic floor when you do that. One
more time. Breathing in, so deep diaphragmatic breath in, let your belly lower out in front
and waist go wide and release the breath. Now, finally, thinking about the area between
your sit bones and the front and your tail bone that’s where your pelvic floor muscles
lie. So thinking between the sit bones, see if you can relax that area down. Gently bulge
down through your pelvic openings. If you’re in sitting at the moment, see if you can actually
let those openings relax down just slightly and as you bulge your abdomen forward gently,
you don’t want to bear down. You don’t want to put any pressure on the pelvic floor but,
see if you can actually bulge your abdomen forward and release down through your pelvic
openings, and open out. Try again. Deep breath in, fill up your lungs
and now bulge your abdomen forward and let your pelvic floor relax down. Visualize that
letting go and releasing down. And relax. Now, ideally, you’re performing this lying
down. Lying down is a great position to start to practice this. You can be lying down with
your legs up over a pillow, lying down on the bed, comfortably relaxed, doing some relaxed
breathing to start with, letting your belly relax and then allowing your pelvic floor
to relax with that particular exercise. So, let’s just review what we’ve talked about
today. We’ve talked about diaphragmatic breathing. We’ve talked about breathing into the abdomen
and we’ve talked about releasing through the pelvic floor muscles as essential components
of relaxing pelvic floor muscles. So, if you’d like some more information on
how to relax your pelvic floor muscles, please visit me at, and there’s
a link to an article below, on how to relax your pelvic floor muscles as well. So, I’ll
look forward to exercising with you again soon. Subscribe now if you’d like some more
exercise videos. Bye for now.

Comments (29)

  1. Thank you Michelle for this video and your other pelvic floor videos. You have helped me a lot.

    I been trying to figure out why I'm having pelvic pain. 4 months post partum, usually feel this pain after walking at speed of 3.6, 3.0 incline on the thread mill for 30mins. Also, after core and pelvic stabilization exercises and hip flexor stretches.

    Am I overdoing it or doing something wrong? I tend to pull my belly button in deeply when I do heel rolls.

    Please help me.

  2. OMG I was in so much pain!! That helped a Lot thank-you!!

  3. Hi Michelle your video is amazing.Michelle I am trying to do the exercises but I realized that I do n t know how to do proper nose deep inhalation.Can you give me any tip?Do I have to think or imagine somethink about the air .How the air is passing through the nostrill ?By watching your video I undersand that I ve got many bad breathing habits so I need to reverse my breathing.Thanks.

  4. Post hemorrhoidectomy (all 3). I thought comments online that pain with each bowel movement in the week following this surgery would be the the equivalent of child birth. …they may be right (I am male, but have even greater respect for mothers than I did before this surgery).

    I then began experiencing very strong deep pelvic floor region ache lasting for an extended period after most BMs, 2 weeks post surgery.   Likely from pelvic floor tension post surgery, but also building over the previous years of hemorrhoids progressing to grade 4 this year.

    These exercises truly helped. Thank you Ms. Kenway!

  5. Hello Michelle, thank you so much for this video.
    Just a few questions i'm a male suffering from a tight pelvic floor muscles and constipated due to this issue.
    1.How do i know i am relaxing my pelvic floor muscles through this exercise?
    2.How many reps should i do for this excercise. doc recommends me to do kegel excerise, however i can seem to contract the muscles but unable to release and relax while doing which in return i felt like the tension is worst after doing kegal excersise.

    Your reply would be very much appreciated. THANK YOU 🙂

  6. Hi Michelle, Thanks for all the help you do to the society by sharing great tips and guides.

  7. Thank you so much. This video is really helpful for me right now, as I am having a lot of pelvic pain at the moment. I have sacralisation and sacroiliitis and pain where my bladder is located, and these exercises are really helping me relax and reduce the pain. Much appreciated! x

  8. These exercises are useful in preparing for child birth?

  9. This helped so much thank you

  10. Hi Michelle,
    do you have any experience with men on this matter?
    If so, I heard this can help with Varicocele.

  11. hi. i m 23 years old. i am going through the palvic pain and bladder incontinence for last four years. doctors jst suggests me to have lots of water as medicine is not helping me at all. i am really in grt pain inside and out. i m hopeless. but your videos are giving me hope. i will try this breathing techniques.i have 2 questions. how many times should i try this exercise a day and is drinking water has anything to do with this problem.

  12. Thank you – these exercises seem helpful.

  13. Hi my wife is suffering from vaginismus will it help

  14. Hi Michelle,
    I’m going to try this. Thank you. About 4 yrs ago I had biofeedback done by a PT because i had started having leakage during jumping jacks etc. (not a lot but I’m proactive). She told me my pelvic floor was stressed and gave me kegel exercises. My question is, do you think a woman can have hypertonic PF muscles without pain? My symptoms are mild leakage with some exercises but my main symptom is very weak pelvic contractions with orgasms. My theory is that my sitting at my desk job for 27 years and my long commute has damaged my PF despite my consistent exercise over the years. I literally sit all day and drive an hour to and from work. I have walked over lunch the last year and get up when i can. My hormones are fine, no emotional stresses and have excellent health and no one can help me so I’m dx myself 🙂

  15. This has helped me a lot thank you, I've already noticed a difference and noticed that I am really starting to relax those muscles. It's vital that I do, as I am finding cervical screening tests very uncomfortable/painful.

  16. Pretty effective. Thank you.

  17. Hi i have chronic pelvic pain my worse is bowel problems i have realy tight anus muscles whats then best stretch to help and to relax them please please reply thanks

  18. I have IC and I CANT sleep / do you have any that could help me relax to where I don’t feel as much bladder pain ?

  19. thank you so much ❤

  20. Hello Michelle, You cant imagine how your video helped me, I was in very strong pain for last 4 months. I went to neuron specialist, chiropractor and physio therapist too. No one could help me, with my chiropractor I found the reason of my pain and started to search about and I found this video. My god with first practice for 1 minute I felt relief from the pain. Thank you so much for this video. A very big hug for you. God bless.

  21. Thank you for this, I have so much issue with this since I had surgery for a bowel obstruction from scar tissue constriction.This was over five years ago.Have talked with doctors to no resolve of this concern. Question I am person who likes to walk and I find it causes this pressure and feeling of inflammation do you have some advice? I will start doing these exercises for this.

  22. Why am I so creeped out about using those muscles …I'm shaking :s

  23. I love your work Michelle! I am a fellow pelvic physio and I would love to connect!

  24. when i breath, my chest move, cant move my stomech ?!

  25. What if you have more lower abdominal pain when breathing out? Is that normal?

  26. Anismus anyone?????

  27. Diaphragmatic breathing is the only best way to breathe

  28. It is very painful whenever my husband tried penetration… with no success at all in my 7 months of marriage. Will this help in making intercourse easier and pleasurable??? Please help

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