Release Your Pelvic Floor - Exercises for Tight Muscles
ฝัง
- เผยแพร่เมื่อ 5 มิ.ย. 2024
- PDF pose chart here: www.yogabody.com/pelvic-floor...
Do you have a chronically tight pelvic floor? Is it affecting you physically - constipation, discomfort, sexual issues - or psychologically with anxiety, restlessness, or tension? If so, this video is for you.
There are 11 different muscles at the base of your pelvis that form your pelvic floor, control your bladder, bowels, and sexual organs. When overly tight, they are referred to as hypertonic, and create problems using the bathroom, stress, anxiety, and sexual dysfunction.
Some people develop this condition in childhood when they might be embarrassed to use the toilet, so intentionally hold in bowel movements for days. Adults in the service industry and drivers in particular, are often unable to use the bathroom for hours at a time, and this behavior can also lead to hypertonic muscles. Injury, infection or issues in this area such as irritable bowel syndrome (IBS), birth traumas, excessive exercise, excessive pelvic floor strengthening work, and stress can all be factors as well.
In this video I’ll show you some mind-body relaxation techniques that include breathing, stretching, and self-massage which can be very helpful. If you’re new to this work, start slowly and ease your way into it. Also remember that some conditions require medical attention, so if in doubt, always err on the side of caution. Let’s get started!
VIDEO CONTENTS
00:00 Tight Pelvic Floor
01:38 Tight Pelvic Floor Causes
04:49 Relaxation Techniques
05:18 Wall Baby Breathing
07:50 Self-Massage Techniques
08:44 Ball Holds
09:41 Ball Rolls
10:21 Towel Sit
12:49 Pelvic Physio’s Advice
DISCLAIMER - this video is for educational purposes only. If you have major pelvic floor dysfunction, please err on the side of caution and check with a healthcare provider before practicing any self-care routine.
WHAT WE’LL COVER
* Symptoms of hypertonic pelvic floor muscles
* Causes of hypertonic pelvic floor muscles
* Relaxation exercises
RELAXATION EXERCISES WE'LL LEARN
1) Wall Baby Breathing
2) Press and Release Self Massage
3) Towel Sit
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more th-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#PelvicFloorExercises #PelvicFloor #Pelvis #TightPelvicFloor
If you have a job where you use your voice, whether actor, singer or any other type of public speaker, you want a relaxed pelvic floor. It allows for deeper breathing and a fuller release of the voice.
About a year ago I started to suffer from sexual dysfunction. As a man in his early thirties, this is a major issue. What I didn't understand was the tension which can exist in every region of the body, even the pelvis. I'm basically 98% over the worst party of I after a year of research and trial and error. What worked for me was learning to release tension or to relax. Weak muscles are tired muscles and they need that r&r just like every other part of the body. Strengthening, mobilizing, and releasing is the formula I've found to be an absolute God send and builds so much resilience. It also led me to manage my stress levels almost like a metric for emotions
Great to hear you found what works best for you!
-YOGABODY Team
Can u pls help me with can i get ur insta id
Sure, our Instagram handle is @yogabody.
- YOGABODY Team
What was the most helpful exercises for you?
@@bigcatlove5192 I wish there was an easy answer, but to summarize, learning to relax was the biggest game changer. I was so surprised how my emotions affected my pelvic floor. I would say Kegels do change the game especially when paired with some sort of function movement, like squats or glute bridges, but having an effective stretching routine centered on the, hip flexors, glutes and hamstrings worked best for me. I recommend Dr.Bre Grogans YT channel
DR.Bre's vibrant pelvic health, this helped me immensely and if you want to check it out I assure you it's a fantastic place to start!
I have all these issues and have given up on fixing it. Thank you for this video
I suffer with my constipation and I always knew it is psychological. I just did your exercises and minutes later……….it happened!
Thank you!!!
So glad to hear it helped!
- YOGABODY Team
I know that you are a yoga teacher, but you would also be an amazing physical therapist. You truly have a gift for explaining these issues where anyone can understand. Thank you again for this video!
Your kind words mean a lot!
- YOGABODY Team
I agree!
I'm completely in love with YogaBody
Grateful for your support!
- YOGABODY Team
In 2018 I got BAD CPPS/ hypertonic pelvic floor (It took a while for myself to understand this. Doctors thought it was a Prostatitis.) Now after managing my anxiety MUCH better and attending to these and surrounding muscles, 4 years later. my whole body is much happier. I'm so happy to see content like this now. I only found one before, and he wanted people to pay him for the full treatment plan. and I'm like "dude, you've felt this pain and you have the gaul to charge people for it?"
Congratulations dude! Hopefully I recover soon. I have been diagnosed with severe prostatitis, vesculitis and pelvic congestion. It is a lot to take in. It is been 4 years now and the symptoms are the same, penis pain, rectal and pelvic pain. I had it in my 20th birthday lol, twenties supposed to be the best years of my life now I can’t have normal sex like people because it hurts
What exercises are u doing? Plz share
@@Thesalamancaanything you find helps? What treatment have you done or tried?
Hi: did u have problem peeing etc? And how are you doing today? Im taking muscle relaxtant medicine just to be able to pee normally.
Thank you for all this information, so important, and so well delivered.
Your kind words mean a lot!
- YOGABODY Team
This is why I’m a big fan of isometrics, plyometrics, running
Around October last year my other half got diagnosed with breast cancer, I am very strong minded but my body took the burden. I got a random groin injury through football which was a similar time to some symptoms I developed such as non completion of going to the loo, lower abdomen pain, prostate issues, the list goes on. It turns our after a few months and many scans, I had a physio appointment with a pelvic specialist whom gave me a rear examination (similar to prostate but more scrutinising, to find three mussles with severe tension and pain, along with the fact I was not breathing properly at all, in fact my right abdomen was rock solid, whilst my left side was really soft too. I had to learn to breath again with relaxation, to release the areas this channel host speaks about. Some days are easy some days are hard, but alot of my symptoms have gone now, I still cannot plat football or run etc. yet I have to reset, it is frustrating but you have to pay attention to your body as much as possible. I didnt think my tension was there, I just carried it all and it was my body protecting me from going insane emotionally during a tough time, quite amazing really but I am progressing and I know I can be back soon to normal. I hope this helps others who may have had similar. My football injury turned out to be the fact the area was damaged from stress and caused a ripple effect in multiple areas.
Thank you for sharing your journey. It's inspiring to hear how you're progressing. Remember to listen to your body and just take things one step at a time.
- YOGABODY Team
I started pelvic floor therapy as my new years resolution. Yesterday I told my daughter, Everybody needs to know and practice these tips. It has made me feel 20 years younger all over and the other parts are working much better after 90 days.
That's amazing progress! Keep up the great work.
- YOGABODY Team
I saw a physical therapist that specialized in pelvic floor. This is excellent information for those that aren't able to get to a professional, a real issue
Glad you found the information helpful.
- YOGABODY Team
I saw a professional and she gave the wrong diagnosis. Make sure to also make your own diagnosis!
I've been having these exact problems for about a year on and off and i haven't been able to find any information that could help until today! I found you when I looked into aerial trapeze yoga just out of curiosity. I never expected it to be perfect for my back problems. I came to your channel and found the answers to all my questions ❤ i hope more people like me find your channel, this is a game changer
So glad to hear you found helpful information!
- YOGABODY Team
P08😅just
So glad this issue is finally being addressed. I've gone to physios for years who just tried to strengthen my pelvic floor and wondered why nothing changed
Glad you liked the video, Ailias!
-YOGABODY Team
Thank you guys so much for all this info! I have a feeling that because its kinda sensitive topic, its not much videos about this
Thanks! We're here to provide valuable information.
- YOGABODY Team
You have no idea how grateful I am for this video!! Knowledge and right information is the key. Thank you so much!❤
Thank you for your kind words.
- YOGABODY Team
I believe I got a tight pelvic floor from anxiety and constantly clenching the muscles and over time they have become chronically tight my symptoms are bladder urgency and frequency
Same here! Benn dealing with this for over 10 years. Life ruined
You could Vitamin b1 deficiency for your bladder incontinence ✨✨
All your presentations are so very well scripted, photography and execution. Along with your content and the professional presentation you most definitely deserve all success. New subscriber. I think ive found a way for me to heal and live a more enjoyable existence. Thankyou 🙏
Thank you for your kind words!
- YOGABODY Team
Great video, Thanks for the message of hope at the end (I'm in the UK). I find this really debilitating but because it's 'invisible', I have to make up excuses as to why I'm not dating/in a relationship. I recently found a great doctor who I think understands this is a genuine issue I need help with and not female hysteria / a simple case of nerves that can be overcome by being told to "chill out"... Videos like this one are empowering me to discuss this openly with my doctor and not feel shame. Thank you.
Amazing, thanks so much for the tips. ❤
I'll share this video with my clients.
Glad you liked the video!
- YOGABODY Team
I am just grateful to you. Thank you!!
Happy to help!
- YOGABODY Team
Thank you for this video. Greetings from France
Thanks a bunch for your appreciation @AngeliqueYogabienetre!
- YOGABODY Team
The first exercise (lying on your back, knees over your stomach) - it just works! I recommend to everyone!
My case:
37 years old, 120+ kg (265 lbs), sedentary work, sedentary entertainment.
A couple of weeks ago I started having lower back pain to the point of being unable to bend. The wife is a former professional athlete in the field of speed climbing. She does various “strange” stretching exercises regularly. She advised me this almost 1 in 1 exercise as shown in the video. After a week the pain went away and I feel much better now!
I came across the channel by accident and saw this very exercise! Let's see what else you have :)
Thank you for sharing your experience!
- YOGABODY Team
Do you breathe in though your nose and out though your mouth or just your nose. Thanks
The comments on this video released half of my stress and pain already. Thanks all ❤ Hopefully everyone recovers from any kind of pain.
Glad you like the video, Abhishek! Yes, hoping everyone recovers from their pains.
- YOGABODY Team
Right time 😮thanks a lot ❤
Glad you found it helpful!
- YOGABODY Team
Great, thank you, I use the Corgeous ball or the Centre Ball from Rad Roller, softer balls to begin with.
I had a rezum procedure, then had issues with not being able to hold it. So had training to get pelvic floor muscles going, now have trouble letting go. Thanks for this.
Sounds like you've been through a journey. Keep up the good work!
- YOGABODY Team
Thank you for this channel!!!!!! 🙏🏻❤️👍👏🏼👏🏼👏🏼👏🏼👏🏼
Thank you so much. Nothing was making sense as why and how to fix this. But this helped a lot ❤
Glad it helped, Indy!
- YOGABODY Team
I realized mine is too tight when weight lifting, when most of the stress and pain working around the tightness.
Shifting to a lot more yoga lately until my body is more conditioned and loosened up for heavier weights (just not stretching right before or right after lifting lol).
Thank you very much , appreciate your effort
Glad you like the video!
- YOGABODY Team
What if someone is dealing with back and hip problems, does the pelvicfloor overwork to compensate? Would you want to improve those areas prior to expecting a tight pelvic floor to improve. Particularly with someone who continues to play tennis and / or pickleball ?
Amazing!!!🙏😇
Great video, I will try this. Not sure if you can answer this, but I had a lumbar laminectomy several months ago, which was helpful but then developed consistent sacral and tailbone pain now, especially sitting for extended times Ive been wondering if this could impact pelvic floor? Also If you have any recommended exercises for tailbone and sacral areas I could work with also. Thank you much, you are a great teacher 🙏
I would recommend some decompression exercises called ELDOAS. They decompress the spine helping to eleviate pain.
Great exercises thanks
@Mr3c2b1a - Thanks so much for your support!
- YOGABODY Team
I just subscribed. May your channel grow more. Tha k you.
Thanks for your support.
- YOGABODY Team
@YOGABODY.Official Thank you too, for the helpful videos. Your fan from Asia!
Simply they best I'm seen so far. Thanks
thank you, again. :)
You're most welcome @sshaeff1!
- YOGABODY Team
I learned I had a hypertonic pelvic floor after a labral tear to my right hip and interstitial cystitis. I believe I developed this condition because I have severe anxiety and chronic Lyme disease (infection). I only learned I had a hypertonic pelvic floor from a pelvic floor physical therapist. I highly highly recommend seeing one if dealing with pelvic pain, bladder pain, or ibs-C.
Thank you for sharing your experience!
- YOGABODY Team
Can i do yoga and strengthen training in the same day because after strength training my muscles are very tight and painful. Please advice because I like flexibility and strength training but my body seems to differ with my decision 😢
I've been struggling with this for a few years now. I believe it's probably due to too many years of fight training and working as a fight coach. As one PT put it, my body is stuck in fight or flight. I have a theory that this may also be due to very tight QL muscles, which I've had for several years, having learned that the QLs are considered to be part of the pelvic floor.
Thank you for this resource, as people here have mentioned, it's difficult to find good content that deals with this issue, especially for men. I look forward to exploring these techniques.
Glad it helped @patrickcharron3616!
- YOGABODY Team
Life saver for me❤
Happy to hear it's been helpful!
- YOGABODY Team
Is there a way to vary the first exercise so that I don't have to get onto the floor to achieve the same outcome? Due to chronic injury reasons, I can only do chair yoga, and if I have to get on the floor, it's a struggle for me get upright again without assistance.
My hips and lower back tightened up once I started doing Karate at age 49 so I had to learn all these techniques to undo that sitting damage and then that led me to pelvic floor relaxing. the "baby hold" can help with both. Thats where you lie on your back, raise your legs knees bent at 90 degrees, grab your feet like a baby and roll your hips gently... just like you see babies do in the crib. If you can extend your legs while grabbing your feet you can also get some hamstring stretches in. Feel free to correct me if I'm doing something wrong but no name calling please.
Thank you for sharing your experience and technique!
- YOGABODY Team
Nice information🎉🎉
Appreciate your kind words!
- YOGABODY Team
@@YOGABODY.Official 😃😃
Thanks for the great content !
Do you recon cycling has the same effect as the massage ?
Thanks for watching! Cycling can have similar benefits to massage, but they work differently.
- YOGABODY Team
This is it. Ive been suffering for so long, it all started at 14. Im 24 😅 i transport all my stress there, always had. also i hold my breath so much cus I hate bad scents, trauma oh 100% I concentrate it there… all my problems I hold there tbh. its been a hard lifeeeee! acupressure mattres works amazing too :)
Hope you find the video and exercises helpful and it's possible can also relieve you of some of your stress.
- YOGABODY Team
@solyaluff I suffer that too, btw I'm 25 now
I am new in this channel. Loved your knowledge sharing and teachings, Can you please talk about hip impingement, their cause and the stretches it can fix. Thank you.
Hi @MoonGurung-tg5pw, appreciate your suggestion and will take note of it
- YOGABODY Team
Hello sir. The exercises and tips you included in the video were very useful for me who had this problem due to heavy sports. My main problem was urinary incontinence during activity, which was almost resolved. But I still feel when I sit down. I have pelvic pain and urinary incontinence. What could be the cause? Pelvic weakness or something else?
Pelvic weakness could be a contributing factor. We recommend checking with a doctor to discuss your specific situation and get personalized recommendations.
- YOGABODY Team
Excelent
Happy you liked it.
- YOGABODY Team
Thank you
You're most welcome!
- YOGABODY Team
Hi, for how long do we need to the self massage with the ball? Or many sets of self massage with the ball? Thank you
Hi there! In the video, it's recommended to do a 15-second ball hold, followed by 5 rolls clockwise and 5 rolls counterclockwise.
@@YOGABODY.Official ohhhh ok. So, once a day - all these that you mentioned. Thanks a ton for the quick response 😃🙂
How often one should do these exercises to not overtrain them?
I need the ans for this too 😅
I have testicular pain it shift one testis to another like nerve pain i go to urologist take test nothing else but still i feel ,pain shifted ,warm feeling , tickling and dull and i face anxiety and pain attack serve with one year but this condition past 3 months
how abt people that have hEDS and 90% of their muscles are hypertonic to compensate for joint instability? what can one do then?
Can i use it as my stretching routine befor hiit and abs workout
It can complement your routine, but ensure it suits your body's needs.
- YOGABODY Team
Unfortunately people suffering from fissure hemorrhoids and rectal prolapse can’t do 2/3 exercise and worse thing is they have very tight pelvic floor due to trauma😢
Where are you putting the ball? Just wanting to make sure
Gooch
Please address interventions for LEG LENGTH DISCREPANCY ❤
Taking note of this for future videos!
- YOGABODY Team
I am going to try this. I am headed for surgery to pull up my badly prolapsed pelvic floor and would like to avoid it if possible. Thanks.
I hope it helps. Best of luck with your recovery and take care!
- YOGABODY Team
For the ball hold, Im confused where we place the tennis ball/where our pelvic floor is exactly. Thank you for the video
Place the tennis ball under your pelvic floor muscles, between the sit bones.
- YOGABODY Team
Perineum, aka taint.
I dont do doctors or medication for anything ever since i left school in '95 🎉 if its in me its mine to look at
You mentioned that you can overdo this technique, so how many times a week can you do this? Thank you.
Perform pelvic floor exercises 3 to 4 times a week to avoid overdoing it, ensuring adequate rest and recovery between sessions. Adjust frequency based on individual needs and guidance from a healthcare professional.
- YOGABODY Team
Feel its def birth trauma since my father kicked my mother done the stairs when you was pregnant with me, doctor said i would never be normal haha thank god for that lol 😅 tried an exercise video of your earlier for the knees def felt relief though my whole body seems under reconstruction syncronostically with chiron in my taurus and south node 8n aries 😂 thank you for the simplicity and ease that you offer yobabody 🎉 blessings from above ❤
Thank you for sharing your journey!
- YOGABODY Team
@@YOGABODY.Official just went for a good walk and feeling better than I've felt in months 😁 bless you brother much love
So glad to hear you're feeling better. Keep up the good work!
- YOGABODY Team
@@YOGABODY.Official 💛
Should ppl with pelvic floor pain should avoid joking or walking or any type of exercise? Can warm sitz bath would help? Thanks
Avoiding high-impact activities may help, warm baths could offer relief. It's best to consult your doctor for pain management.
- YOGABODY Team
Sir I am suffering from fissure spasm and it’s not getting healed by its own.. will these exercise help relaxing my fissure spams muscle problem?
These exercises may help relieve tension, but it's best to consult with your doctor for specific conditions.
- YOGABODY Team
Hey Yoga. Since October 2022, I've had what feels like a pinched nerve somewhere. I live in Canada and I've been waiting almost two whole years for some answers but sadly, nothing.
I've tried everything from Gabapentin, Amitriptyline, and other medication, to having doctors to physicals. All inconclusive. I've tried all these exercises and stretches for my pelvis (or what feels like my pelvis), but nothing. The pain started happening after a workout session. I was deadlifting and from what I can remember, I was hyperextending badly. I stretch before and after every workout, but when I got home and sat down, there was this radiating pain in my manly region (the right gumball). This pain after some months went away, but it came back in my pelvis, and now I deal with both the gumball pain and the pelvis pain/discomfort. I've been referred to physio, but it's hard to find a place that fits in my schedule with work.
I guess what I'm wondering is, what does it sound like? Pinched pudendal nerve, tight pelvic floor, psoas muscles, sciatic nerve (though it doesn't go down my legs at all).
It's best to consult a doctor for an accurate diagnosis and personalized treatment plan based on your symptoms.
- YOGABODY Team
Спасибо большое!!! Thank you so much❤
Glad you like the video, Mikhail!
- YOGABODY Team
Is it ok to do this exercise and the strengthening exercises?
Yes, it's generally safe to perform pelvic floor exercises alongside strengthening exercises. However, it's advisable to consult with a healthcare professional or a qualified fitness instructor to ensure that the exercises you're performing are appropriate for your individual needs and health status. They can provide personalized guidance and recommendations tailored to your specific situation.
- YOGABODY Team
@@YOGABODY.Official thank you.
Anytime!
- YOGABODY Team
Hello, I have been facing severe testicular pain going on a few weeks. I just got out of the hospital last night and they did not have a diagnosis or know what was causing the pain. The urologist I briefly spoke to mentioned a possibility of a tight pelvic floor. I’m just wondering if the testicular pain can be a direct indication of a tight pelvic floor? I refuse to believe nothing is seriously wrong but they insist everything is “normal”. I will try these exercises gradually over the next few days, but just trying to move at all causes severe pain. If these don’t help I will have to go back to hospital because pain is too severe. Or do you have any advice for testing I can request at hospital? Thanks for any advice 🙏
Testicular pain can sometimes be related to a tight pelvic floor. Gradual exercises may help, but if pain persists, seek medical advice.
- YOGABODY Team
I have same problem bro what is the solution
Do you have any suggestions for a female suffering from vulvodynia with no infection present.
Please consult a doctor who specializes in this condition for personalized advice.
- YOGABODY Team
I’m suffering from overactive bladder (oposite form incontinency) for over two years ; taking medications had not improve my condition. Will these exercise help ?
Strengthening your pelvic floor can help manage an overactive bladder. Daily pelvic floor exercises, focusing on muscle control and endurance, can be effective.
- YOGABODY Team
Hello, I think I have notice that I have the reverse situation that many people have and that they need to do the kegel to help them to build muscle in the pelvic area. I notice one thing , when I go to the toilet, I sometimes contract the muscle in the pelvic area and stop the urine flow before the flow of urine leave but this reaction is not vol Of course I talked to my doctor and I'm doing some other investigations. I usually make abdominal and this kind of stuff so I don't know if I went too far. Does this exercise actually help to relax the pelvic floor?
Thanks for sharing your experience! Relaxing the pelvic floor can be just as important, and some exercises can help. Since you've consulted a doctor, discuss these exercises with them to see if they'd be a good fit for you.
- YOGABODY Team
What are the symptomes?
Constipation, discomfort, sexual issues - or psychologically with anxiety, restlessness, or tension.
- YOGABODY Team
This!
We're happy you like our video, Dana!
- YOGABODY Team
I have uneven pelvic floor i am so twisted bowel movement becomes problem
I have chronic pelvic pain
Aka pelvic floor disfunction
Do you have an in person class?
Sorry, we do not do in-person classes as of the moment,
-YOGABODY Team
Hello! Thank you so much!
My wife did for me a colon cleaning but I was super tense and tight, and inserting it behind there was super hard.
Since that day I’ve developed constant need to pee, at first only burning urethra but now it’s gone, I still need to pee all day.
Trying PT now , hopefully will go away. Is that possible? Like could this be the reason ?
It's possible that the tension and the procedure could have affected your pelvic floor muscles, leading to urinary symptoms. Physical therapy can be very effective for addressing such issues by helping relax and strengthen the pelvic floor. Keep up with the PT, and it might be beneficial to discuss these symptoms with a healthcare provider as well, to ensure a comprehensive approach to your treatment.
- YOGABODY Team
I have a sitting job behind PC. Can I try sitting on that towel for example maybe for 30 min constantly on my chair which is most probably bit softer than your bench?
Sitting on a towel can be a good way to improve your posture while working at a desk. The towel provides a firmer surface, which can encourage better sitting habits and reduce the tendency to slump. Start with 30 minutes and adjust based on your comfort level. Over time, this can help strengthen your core muscles and improve spinal alignment, making long periods of sitting more comfortable and less taxing on your body.
- YOGABODY Team
@@YOGABODY.Official thanks so much for your reply. Will do!
Happy to help! Keep us posted on your progress.
- YOGABODY Team
I suffered from CPPS from last 4 months,can it helps in easing CPPS, How many times in a day should i do these stretches?
Pelvic floor stretches may help ease CPPS. Start slowly and listen to your body's response. Begin with a frequency that feels comfortable and gradually increase as tolerated.
- YOGABODY Team
It causes spasms that feel like contractions
THAT BALL TRICK MIGHT HAVE JUST SAVED MY LIFE LOL!
Glad it helped Leo!
- YOGABODY Team
I really like the way you teach but I was disappointed when I saw the poses. Unfortunately, I can't do them because of my hemorrhoids. So many people with pelvic floor issues do have them. They can be almost debilitating.
Will you be teaching on your lessons and how to accommodate hemorrhoids?
Sincerely,
Susan
Thank you for sharing your concern, Susan. We'll take your feedback into consideration for future lessons.
- YOGABODY Team
Hii I am having ACL tear...so that I couldn't use my knee to do lot of exercise.... maximumly I am doing seated workouts only ...in that case my pelvic is very tight having hip pain ,back pain ....etc .pls help how to solve this problem
I'm sorry to hear about your ACL tear. It's crucial to have it checked by a healthcare professional for proper diagnosis and guidance. In the meantime, focus on gentle seated exercises that don't strain your knee, and consider incorporating pelvic mobility exercises and stretches to alleviate tightness and pain.
- YOGABODY Team
Where is the position of the ball? I'm not totally clear
Place the tennis ball in between your sitz bone and your anus.
- YOGABODY Team
Would sitting on the edge of a foam roller be good?
Sitting on the edge of a foam roller can be beneficial for improving posture and core stability, but be cautious of balance and ensure proper support.
- YOGABODY Team
What if you are very active for a few years then not. Can that cause it?
Taking breaks can cause some regression. Consistent practice is key.
- YOGABODY Team
Do you have any tips for a vaginal prolapse. I have been diligently doing strengthening exercises for over a year now and feel like I’m fighting a losing battle.
It's best to consult with a doctor for specific advice on vaginal prolapse.
- YOGABODY Team
I’m a little confused with sitting on the ball part! Where exactly does the ball go?
Place the ball under your sit bone.
- YOGABODY Team
Anterior pelvic tilt it a problem a lot of people have and they don’t realize
I agree with you. Anterior pelvic tilt also is caused by tight psoas up to me.
I am someone who has these muscles chronically tight, does that mean i should always stay away from pelvic strengthening exercises?
It's best to consult a doctor or PT for personalized advice.
- YOGABODY Team
Story of my life as a child...
What about the bike riding?
Bike riding can enhance overall health and indirectly benefit the pelvic floor. For targeted strengthening, consider integrating specific pelvic floor exercises into your routine for improved pelvic health.
- YOGABODY Team
Does This Also Cause Epididymitis?
No, pelvic floor tightness doesn't directly cause epididymitis. Epididymitis is usually caused by infection or inflammation.
- YOGABODY Team
I have pelvic floor tension since 2019 and I cant even pee without muscle relaxtant tablets. It came from no where and has ruined my life. Til this day I havent succeeded to find anything that helps me to overcome this issue.
Try looking up Pain Free You on YT I have had the same issue with severe pain and I am slowly coming out of it
Which muscle relaxants you use bro
@@hamzak2231 tamsulosin 400 micrograms every night around 7-8 pm so i dobt have to pee 10x per night. Been taking it for 4 years. When its really bad I take 2 but not more cause it lower the blood pressure too much and u feel very tired in the morning. Also u can use ice pack on the area when its real bad. Avoid coffee, carbonated drinks and drink plenty water every day otherwise the tension can cause constipation. Finally, try to stretch your legs and inner tighs and the whole area every day.
Been going to the bathroom ten times at night fir rhe last twenty years. Gynecologist says everything is fine. I don't drink liquids after five. I do exercise, would these exercises help?
Same here for 15 years. I would definitely give a try. Good luck!
It's worth a try. Best of luck!
- YOGABODY Team
That is crazy. I'm not an expert, but from what I understood from this video and my own physiotherapist, it sounds, that you have an opposite problem - too weak pelvic floor and you should strengthen it. But again, this is something to discuss with a professional (different gynecologist or a physiotherapist)
I would try a pelvic floor physical therapist
@@Loveyoubackk it's too weak if you suffer from incontinence, it's too strong if you have urgency or frequency.
can a tight pelvic floor cause discomfort in testes?
Yes, tight pelvic floor muscles can lead to testicular discomfort. Consulting a healthcare professional for guidance is recommended.
- YOGABODY Team
I have uterus prolapse.. Can i do these exercises??
Given your condition, it's best to consult with a doctor for personalized advice before starting any new exercise.
- YOGABODY Team
Bandha. Dha is like that not da. Will pelvic tightness got anything to do with urination, I mean taking longer to fully void?
Pelvic tightness can sometimes affect urination, it's best to consult a doctor for personalized advice.
- YOGABODY Team
@@YOGABODY.Official I saw a urogyn for recurrent UTIs that's when she conducted a uroflowmetry test where we discovered I am taking longer than usual to void and prescribed me some muscle relaxers. She opined the external and internal sphincters are not working in tandem and thats when voiding takes longer per her. Touchwood, I haven't had a UTI in 15 months. I haven't used any relaxers, no lifestyle changes. But I do know there is tension in my pelvis that doesn't affect my day to day life but affects intimacy. Or if it's really affecting my everyday life.. Idk!!
I injured myself during my first attempt at yoga, causing me to get Piriformis Syndrome. After my second visit with the physical therapist, my sphincter mussel became hard as a rock. Everyday now, I wake up with a sore rectum, as the day progresses, my sphincter slowly tightens up more and more as the day goes on. By night time, I'm in so much pain that it becomes almost impossible to sleep. Once I do fall asleep, I wake up to have the cycle repeat all over again. Sitting hurts, standing hurts. Laying down is the only relief I get. Please help.
We recommend checking with a physical therapist or doctor for personalized advice.
- YOGABODY Team