Release Tension and Gain Control of your Inner Core

If you suspect, or have been told you have high resting tone in your pelvic floor, these exercises are a great place to start to minimize tension. The purpose of these exercises is to improve the mental control between your mind and your pelvic floor muscles. These exercises should feel relaxing and comfortable, and should not create pain or discomfort.

Quick Body Scan

This can be done in ANY position at period times of the day. It is taking a quick second to draw awareness to specific body areas to check to see if you are clenching or holding tension. You can create any pattern you wish, but the way I typically do it are these main body areas: Brow, jaw, tongue, shoulders, fists/hands, abdomen, butt, toes.

Try to decide in your mind only if you are holding tension. If you can’t tell, then quickly do a small contraction, then release. If you find some areas are not “letting go” then it is time to move on to the next exercise.

Diaphragmatic Breathing

With your body in ANY position. Slowly inhale through your nose allowing the air  to push your rib cage out and down. Aim for around 4 seconds of inhalation. Then exhale the air from your mouth for about 5 seconds deflating your belly ( rib cage moving inward).

If this is difficult for you try it laying down. It is a bit easier laying down. If you still have trouble place any light flat object ( a book or cell phone) on your belly and aim to raise the object to the ceiling during inhalation. Then exhale as the object moves down toward the bed during exhalation.

This works to relax tension in the pelvic floor muscles because our respiratory system and our pelvic floor muscles move in a synchronized way. When you inhale, your diaphragm moves down and lengthens as well as your pelvic floor muscles. When you exhale, your diaphragm and your pelvic floor contract and move upwards toward your heart.