Somatics for Pelvic Floor | RELAX your PELVIC FLOOR muscles | Basic Pelvic Floor Somatics Sequence
ฝัง
- เผยแพร่เมื่อ 5 ส.ค. 2024
- Pandiculate the quadrants of your pelvic floor in relation to big picture tension patterns of back, front, and sides. Begin to restore easier resting tension to tight pelvic floor muscles.
Remember, do not go into any strain, discomfort or pain while doing these movements. These are the practice videos for my clients.
This sequence was developed by Eric Cooper Somatics ©2023
InspireSomatics.com
Undo your specific patterns of tension, postural difficulties, stiffness, and pain.
If you're stuck in a problem that relates to tension, I may be able to help you. The best way to do that is to email me at eric@inspiresomatics.com
Try my free basic Somatics course on youtube: • Free Intro to Somatics...
Address your specific tension situation with private sessions, in-person and on Zoom.
Look deeper to change the course of the ship.
Learn to relax the most stuck parts of your body, the tension patterns that make your pain,
and also relax the patterns that make your mind busy, anxious or depressed.
Use these gentle somatic movements to teach your brain out of the tension holding patterns that it has you trapped in.
Somatics for Pelvic Floor | Relax the pelvic floor muscles | Pandiculate Hypertonic Pelvic Floor
Clinical Somatics, Somatics Education, Hanna Somatics, Pandiculation, Somatic Movement, Somatic pandiculation. Trauma exercises, Trauma Relief, somatic muscle release, somatics for chronic pain, somatics Eric Cooper, eric cooper somatics, Pandiculate, hypertonic, somatics for pelvic floor ,pelvic floor somatics, pandiculate pelvic floor, pelvic floor loosening exercises, pelvic floor stretches, somatic movement pelvic floor, somatics vulovdynia, somatics for vulvodynia, pelvic floor dysfunction exercises, pelvic floor dysfunction treatment, hypertonic pelvic floor, hypertonic pelvic floor release, hypertonic pelvic floor exercises vulvodynia, somatics for vulvodynia, somatics vulvodynia, Relax pelvic floor muscles
Somatics for Pelvic Floor | Relax your pelvic floor muscles | Basic Pelvic Floor Somatics Sequence
TH-cam Chapters
0:00 An easier way to settle down your pelvic floor
0:22 Pelvic floor muscles tighten in response to abdominal pressure
1:08 How do you teach your brain to relax your pelvic floor?
1:25 Position on the mat, Quadrant organization of the pelvic floor
2:03 1st pandiculation cycle, Arching to access the posterior pelvic floor muscles
3:05 2nd pandiculation cycle, posterior pelvic floor muscles
3:36 3rd cycle, Flatten low back to access the anterior pelvic floor muscles
4:35 4th cycle, anterior pelvic floor muscles
5:15 5th cycle, Right side of pelvic floor
6:17 6th cycle, Right side of pelvic floor
6:57 7th cycle, Left side of pelvic floor
8:00 8th cycle, Left side of pelvic floor
8:50 It's important to give those muscles a rest
9:14 Can you change the tension holding pattern?
9:23 Tighten each quadrant separately
10:04 Can you show your brain how to let the pelvic floor relax?
Great video will this help hypertonic pelvic floor muscles. pelvic floor dysfunction. I definitely have low ab tension and need to pee alot plus tention up my bum please please reply thank you so much
Greeting Glyn, This is a good one to explore for what you are describing.
General answer to the issues your raised as follows:
More importantly, coming out of bigger patterns of full body tension may be helpful to de-escalate the need for the pelvic floor to be 'on' in a reactive way.
I suggest exploring this playlist for stress tension patterns: th-cam.com/play/PLFLw4vgr7ayi01UZkxj4X5X2epj74vDxf.html
Keep practicing coming out of the hidden tensions of stress. Again, and again and again.
Start at the top of the playslist. De-esclate inter-abdominal pressure.
Also, try this sequence with a focus on the relation between lower abomen and its opposing tensions: th-cam.com/video/lp8aMHJI76Q/w-d-xo.html
Try this sequence with enough effort to slightly engage the pelvic floor and de-esclate as described: th-cam.com/video/Z4ylCTQAnZQ/w-d-xo.html
This movement can also help the low abdomen be more relaxed and open: th-cam.com/video/wGhKFAoaiZI/w-d-xo.html
I have some videos in the works that I think are helpful for the frequent urination problem. Most important is to help your system learn to relax the lowest front abdominal muscles.
@@ericcoopersomatics wow thank you so much for replying. I no I definitely have a really overactive nervous system which must keep me in tension
Exactly. Take control of the automatic state of how it is running. Settle it down. That will bring you most effectively to an improvement of pelvic floor tension.
Practice often. Lots of 5 and 10 minute practice sessions throughout the day. Keep settling it down. Come out of the high-idle of stress.
@@ericcoopersomatics thank you so much.. just to conform doing Somatics pelvic floor exercises won't make my short overtight muscles even worse
The key is to make the relax phase very intentional and controlled. If the pelvic floor keeps re-engaging, then it is tangled up in a pattern that involves other muscles. That it is best zoom out to look at the big picture. The pelvic floor is often part of the cascade of other contractions that are running outside the awareness, outside voluntary control.
It is your experiment, your exploration. Perhaps do a practice session where you only pandiculate one side of the pelvic floor. Is there a lingering de-escalation of tension on that side?
I'm learning so much through this experiential journey, thank you 🙏 For over two years, I've been trying to get a handle on bi lateral hip and abdominal pain which inmobilizes me. I do kegels and physio, but nothing worked- always simmering. I've done this practice three times now, and my body feels far more free and no pain. ❤ As a trauma survivor, your serene, clear videos have been a profound gift. Thank you.
This is so beautiful to hear. This is the reason I make the videos.
With the pelvic floor issues, remember to zoom out and look at the big picture of tension in the body. The pelvic floor is activated in response to the pressures from the torso, the breathing constrictions. Look at the details and the big picture. It takes both views to make progress. Be kind and loving to yourself as you proceed in your Somatics practice. Give your system gentle lessons. The often-ness of the practice can change the course of the ship. Please let me know if you have any questions.
Again, thank you for this comment. It brings joy to my heart to hear that it helped you.
The new video today, *BREATHING and TWISTING, Gentle Slow, Simplest Twisting Washrag Full Version* may the kind of gentle exploration that you like. th-cam.com/video/lfbeq1is-ns/w-d-xo.html
I love this one,it calls forth alot from me esp at the end ,bringing in the back arch,standing is much easier without the push/pull tension, I also proceded this with your uncaged.......... I find some of your somatic movements really are helping with elimination system . I am more centered with body weight more evenly distrubted............. I consider these movements very spitiual hich sounds strange,they are about the universal energies the bodies are immersed in.. Thank you warm regards Mikayla
If the system is caught up in the deep habit of stress tension, the digestion will be inhibited and acting as if there is lot of stress. As you peel away the holdings your system can work in a more unburdened way. That's my take on it.
Somehow there is a link to the spiritual experience, although I am unsure of how that works. Many people have mentioned to me that there is something spiritual about the practice. Personally, I think the practice peels away distracting layers so we can more clearly see our spiritual nature. I am open to any insights you have on this part of it. Thank you for sharing your insights as you look deeply with your practice.
Really nice approach... I will go with practicing it often to see where it can lead me. It's helpful to have pelvis included in this way - it can cover the whole line(s). Thank you Eric 🤗
Thank you, Jasna.
Once you know this, and have been able to focus your awareness in this way, can you gently find each quadrant while you are walking.
Thank you so much for trying this.
We are on a path of being more fully connected to the places we forgot to shine our awareness.
Hi Eric, I've done the sequence couple of times and I'm finding that I hold front and the back of the pelvis simultaneously, not feeling front right side etc. It's so much going on. Do you have tips for how to approach to that tightness on both sides?
Note to others that Jasna has been a client of mine so I will give a more specific answer.
It calls for creativity. If you gently twist, how does pelvic floor easily engage? How is it different if you twist the other way? When in doubt, you can do what the system is good at, the contraction it is eager to go into and practice relaxing out of it. The essence of the practice is to do a little more than the auto-pilot likes to do. That is how you switch it to voluntary control. The practice of full voluntary control is the goal. Play with it a higher and lower effort levels. Re-establish control.
Perhaps look at how the jaw and pelvic floor are connected? Can you find how they engage together and give your system a lesson on engaging them separately?
Look to the big lines of front, back, sides, the diagonals first.
The fine tuning is to see if you can master the relationships with the pelvic floor and those lines.
That is my guess, today.
@@ericcoopersomatics Thank you Eric... I appreciate your words and been reading them over and over to sink all in 😊 Bless you 🤗
Eric,
i never heard of this, this morning , i thought maybe doing as a"kegel" tonight i did it again and thought maybe it more a opposite pelvic tilts , i not sure but, i have lower abdomen tension and my mind issues i trying to reason with.
i am think that is where i must be holding my emotions.
You are on to something important. The tension is hiding.
Kegels don't really help de-esclate the tension. They are strengthening. The problem is often too much tension. Pandiculation helps lower the simmer, the high-idle, the wind speed.
How does your lower abdomen tension and pelvic floor tension fit together. Does one lock in the other?
The emotions are deeply tied to tension. There is not one without the other. Go after the tension of your common signature emotions. Look deeply at it. Rev it up and practice letting it go.
Thank you for this video. I have very weak but tight pelvic floor. I get a lot of lower back pain. After a c section years ago my deep core is maybe not so strong. Will this help to strengthen pelvic floor? Once it’s released of course. And the same for the abdominals?
I have realised after the video that my pelvic floor is often switched on, even when sitting.
How can it be tight and weak?
Consider that muscles that feel weak may actually be tired muscles.
This movement process is a chance to reconnect to those places that have confused relationships with the nervous system. This happens with injury and surgery.
As I mentioned in this video, the pelvic floor is reactive. It tightens in opposition to the pressures upon it. That is my perspective on it. To look further up stream, it takes looking at the bigger picture of torso tensions the pressurize the abdomen.
This diaphragm relax may be beneficial.
*Relax your Diaphragm* 15m:52s
Release tension in your diaphragm, the primary muscle of respiration.
This makes the exhale phase of your breathing easier, less effort.
th-cam.com/video/KvYQV3sND0c/w-d-xo.html
Also, these movements to come out of the tensions of stress. They are the main culprit in the abdominal pressurization. Very important to explore at least the first few movements for front and back.
*Get Out of Stress! Somatics for the tensions of stress playlist:* th-cam.com/play/PLFLw4vgr7ayi01UZkxj4X5X2epj74vDxf.html
Thank you so much for your reply. Well I thought it was just weak but when I went for some physio I was told it was tight. So it makes sense as you say that it’s tired. I really appreciate the reply and video and suggestions
Any videos or tips on releasing respiratory muscles especially the suprahyoid muscles and basically being able to move the belly and chest freely because my whole body basically just stays still when I breathe and my neck/throat does all the work and while so somatics has really helped so far I don't know where to go from here to fix that breathing problem, especially in my throat. The breathing thing really triggers, a lot of dysregulation too which then triggers more tension, which then triggers more dysregulation, and before I know it, I am having a crisis and I feel like a two dimesional abstraction of the word "tension."
Thank you for describing some of what you are up against.
I cannot completely understand the big picture of what is happening with your description.
*_I can only give you a general answer here on the youtube comment thread._*
First, Don't be discouraged. You are at the brink of making some valuable progress.
Almost all of my videos are about freeing breathing constrictions and dysfunction.
I suggest, in a general way, that you make the lesson easier and leave the breathing control out of the movements until you have them being easy. Then, later you can add the breathing.
This pelvic floor sequence is at least intermediate level.
How about going to some easier movements to have a better foundation of control.
Do not take yourself into a crisis, strain, discomfort, or distress with any of these movements.
Be gentle. Help your system reconnect to the places that do not move. Don't force it. Make it easy.
Perhaps explore some of these:
*Gentle Somatics for Fibromyalgia, and Chronic Pain | Part 1 The Sides, Back, Front* 16m:04s
th-cam.com/video/Z4ylCTQAnZQ/w-d-xo.html
*Somatics for Fibromyalgia, and people with chronic pain | Part 2 Diagonals of the Back and Front* 10m:04s
TH-cam: th-cam.com/video/1eCX6AdX6zc/w-d-xo.html
*Side Lying Somatics for Fibromyalgia and Chronic Pain | Gentle Sequence* 14m:01s
th-cam.com/video/S9ht8jl4Q0o/w-d-xo.html
*Gentle Torso Twisting Washrag for people with chronic pain, soreness, fibromyalgia* 10m:52s
With careful crescendo and diminuendo patterns of tension control
th-cam.com/video/xkevHAyqAE4/w-d-xo.html
This may be part of the suprahyoid-involving pattern through the body
*Relax your Diaphragm* 15m:52s
Release tension in your diaphragm, the primary muscle of respiration.
This makes the exhale phase of your breathing easier, less effort.
th-cam.com/video/KvYQV3sND0c/w-d-xo.html
I thought about suggesting my beginning jaw sequence, as it has some for the suprahyoids, but that is not going upstream far enough. Look for the root. Where is the breathing constricted? If you can see that, you can begin to focus the lesson more specifically. This video has a good front and sides (not back) breathing space assessment. It suggest you try this and look for where the breathing is not easy.
*Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version* 17m:12s
Detailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise. th-cam.com/video/lfbeq1is-ns/w-d-xo.html
Assessment is the key, otherwise you are addressing everything except the roots.
Make every effort to leave the neck effort out of the movements. People allow the nervous system to cheat by making the neck fake the movement. Very likely, the neck is the victim in this breathing tension situation.
If you want more specific guidance, please contact me on my website, inspiresomatics.com.
You can fill our an intake form that may help me have a better idea of what is happening.
inspiresomatics.com/intake-form/
*_Note: This is a general answer without knowing the specific details of your situtation._*
@@ericcoopersomaticsI really appreciate your detailed answer. You are amazing. Thanks for going above and beyond