HYPERTONIC PELVIC FLOOR YOGA EXERCISES | Quick Release & Relaxation
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- เผยแพร่เมื่อ 20 พ.ค. 2024
- Dealing with a tight pelvic floor? These hypertonic pelvic floor yoga exercises will give you a quick release & relaxation you are looking for! The moves in this yoga for pelvic floor dysfunction class are pelvic floor friendly and you learn to use the power of your breath. Sometimes it is not a weak pelvic floor that is the problem, but one that is too tight. Learning to lengthen and relax these muscles first, the strength follows.
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MSUNN Yoga & Wellness LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. - แนวปฏิบัติและการใช้ชีวิต
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Thank you for joining! Let me know below if you have any pelvic floor or core questions? And if you are wanting to learn more about ditching pains, stopping leaks, and transforming your core click here msunn.samcart.com/products/pelvic-floor/
Hi, do you have any programs for interstitial cystitis and painful pelvic floor? I love all of your classes here! Thank you 🙏❤️
This was such a fantastic video. All of your older videos like this with such great content I enjoy much better than the newer ones that have the distracting flashing words that draw your attention away from trying to watch your form especially if they are stretches or positions that we are unfamiliar with. Thank you so much for contributing such great content. It's an excellent adjunct to my pelvic physical therapy in person appointments.
After 5 years of constant pain and depression because of the pain, I only heard last week that I have hypertonic pelvic floor. Your videos helped me in starting a routine and doing the exercises correctly without having to figure them out myself, possibly doing something wrong and worsening it in the process. Thank you so much for making this!
So awesome that you are enjoying the videos and finding them helpful! Keep up the fabulous work💜
I am right there with you with the pain part and depression , mine started in May this year and it's really negatively effected my entire life , I'm a pretty active person , love to be outdoors , hunting , riding atvs , sxs , this year I've not been able to do much at all because of this Hypertonic pelvic muscles and it's really getting to me , it was so bad pain wise Monday that I cried off and on all morning , anxiety and depression on top of it , makes me feel hopless , I'm desperate for relief , have gone through bottles of tylenol and advil and still barely touched it , I just want my life back , I want try these exercises but not sure how well I can do them with my left hip being all peiced together from bad car accident , I have 15 pins and chain plating holding my full artificial hip in place , my lower spine is fused also. How often and how long did it take for you see relief with the exercises ?
this was great! Thank you so much.
You are welcome! So glad you found this video helpful💕
Loved this! ❤
So glad you enjoyed this!
Absolutely love this! Love to see another one focused on poas, side body and hip flexors/rotators… a few more stretches
Awesome, happy to hear you enjoyed! I can absolutely add in those type of moves for another class. Adding it to my filming list thank you for your suggestion. In the mean time you might like this one for the psoas & rotators th-cam.com/video/19WOK6MR0ek/w-d-xo.html 💕
Thank you!!! 😊
You are so welcome!
You have a really detailed description of each pose. I like the little additional instructions you give as well to make sure we are doing each form properly. Thank you for the soothing calm vibes and the gentle guidance.
This comment made our day thank you !! Happy to help :)
Thank you 🙏
Grateful to have you here :)
Thank you so much for this video! I felt some immediate relief today after it and will definitely be watching again as well as checking out some of the other information.
Amazing! Love it! Thank you so much for sharing we love hearing what you think of the classes. Keep up the fabulous work 💕
Thank you for your expertise Dr. Melissa much appreciated! 😊✌
You are welcome! So glad you are enjoying the videos!
Thank you doctor for your video
Not a problem happy to help !
Thank you so much for such a relieving exercise 🙏
You are welcome! So glad you enjoyed!
Thank you so much. I'm from India and consulted multiple doctors here but nothing worked out. And fortunately watched your video, after doing this exercise for a month time , it worked like a magic.
So amazing!!! We are so glad you found relief from this video. Keep up the fabulous work 💕
Great work out thumbs up always Melissa I glad you explain about breathing and open up hips with frog pose I do it especially after doing leg extensions and get on the turf and do frog pose while breathing u explain everything so clearly I learn something every time I work out with you u have a great evening u rock
This comment made our day !! Glad you are loving these exercises and making that connection between movement and your breathing keep it up!
I love you love you love you love youuuu
Thanks, this is what i needed
You are welcome! So glad you enjoyed this!
I’ve noticed such an improvement after only 1 session! Thank you so much! I’ve been struggling with my pelvic floor and thought there was nothing to help but you changed my life thank you!
Ahhhmazing! Absolutely love this! Keep up the great work!
In love with the frog 🐸
You are wonderful. Thank you. I am so tight in my lower back and it’s slowly opening up! 🌸
Amazing! So happy you are enjoying this video & finding it helpful 💕
My hips and pelvic floor feel so relaxed now! Thank you!
You're so welcome! Glad you found it helpful!💕
This is amazing! Wish I would have found you years ago but glad I did this morning! I called into work today to take a day for myself- then was guided to you 💪🙏👏 I’ll be doing these daily- that move at the end with the block is absolutely amazing I felt that right side release. I’ve had so many surgeries for Endo and a hysterectomy as well as years of sexual trauma it’s all stored down In there! Thank you for sharing your guidance and knowledge with us!!!
I love it, taking a day for you! So important! So glad to hear that you found this video helpful! Keep up the great work! Let us know if there is something you would like to see a video on? We love making content you want to see💜
Bloody Brilliant! I've got IC and this right here has helped me so much. Feel like my old self when I've done these relaxing stretches
This comment made my day! So happy you are loving the classes!
Happy to see it worked for you. IC is what brought me here
@@sassyann27same 😭😭😭 it’s so painful . I will try this now and for awhile , hope you all feel better too!!!
Melissa you a beautiful soul. I've been having chronic tailbone pain, tightness in the perineum and severe urinary urgency with a feeling to being unable to empty my bladder completely. After doing these stretches for the first time, I can say that I have noticeable relief for the first time. Unfortunately, sitting for more than a few minutes seems to make my symptoms worse. Hopefully continuing to incorporate these excersises will provide long term relief. Only time will tell. Thank you.
Thank you so much for your kind words of thanks. This makes us so happy to hear ! That you are finding value and seeing improvements and relief to your symptoms ! Keep up your practice , and all the best for your continued healing :)
Hey! I have exactly the same problems... urgency with the feeling to being unable to empty my bladder,..sometimes it takes hours. How are you today? Did you find where this problem comes from? Doctors tell me it's stress.. All the best for you and keep up exercices with Melissa, it helps a lot!
@@LaetitiaMo-yk6ip I found the solution. The cure is a carnivore diet. It sounds crazy but after just 4 days my symptoms dissapeared. I'm 2 weeks in and I dropping weight and looking leaner than I was better. Less bloating, gas, etc and better sleep. Also, please do the happy baby pose for 2 minutes first thing in the morning and before bed. It's been a miracle pose for helping with this especially if your a male with prostate issues.
@@LaetitiaMo-yk6ip I’m also dealing with this. I’ve done all tests and nothing was found. The urgency is too strong. I feel it way too often. Hopefully these exercises can help relieve the pelvic floor muscle spasms.
@@16BelieverForever so sad.. do you have too the difficult to empty when you have these urgences? Relaxation is the BEST way..
These pelvic floor yoga videos you've done have been a lifesaver for some crazy pelvic pain with my POP that came from major stress!! Thanks friend!!
You are welcome! So happy you are enjoying them! If there is a specific video you'd like more of or a certain topic let us know. We love making content you want to see💕
Can I help you
Thank you very much. I have struggled with tight pelvic floor and other issue most of my adult life. Docs send me to PT for this but they are hard to schedule so i don't go as often as I should. I love having these options to do at home. One session and I feel better already. Pinpointed a very tight left inner thigh and hip flexor!
You are welcome Kelly! So happy to hear you find the classes helpful. Keep up the great work 💜
Thank you for this! I am super into gut health and lately have been fascinated with learning about the pelvic floor and how it plays a role in digestion and gut health :)
So glad you enjoyed this video! Our bodies are so amazing with all the connections and the pelvic floor and digestive health is a big one! Keep up the good work!
Thank you so much for this, Dr. Oleson! This has really helped me to relief quite a bit of lower back pain I’ve been experiencing and increase my overall mobility
Wohoo thats amazing ! So glad you found some releif!
Thank you!!! I am having horrible ic , I did it one time and it is helping so I will continue .😊😊
Im so sorry your struggling Sarah! Keep up your hard work. 💕
Very sensitive poses....pelvic and mind both r relaxed. Thanks
Reading this made me grin from ear to ear. More than happy to help!
@@DrMelissaOleson any more better exercises for improving blood circulation to pelvic.? Pls let me know ..Thanks
These helped me relieve pain in literally one session, i cant believe i didnt find you sooner!! Ive been to the doctor for hypertonic pelvic muscles and they didnt say one word about stretches. I dont even believe in God but you are DOING THE LORDS WORK thank you so much
This is so amazing!!! Love hearing that you found this helpful! Thank you for sharing we love hearing what you think. Keep up the great work!
When these exercises be done?
After fixing Diastasis Recti?
Pls answer this, which one is better to do with tight pelvic floor, deep heavy squat or 90 degree squat
God bless you .I got releif from my pain which i had from about 3 months .
So happy to hear you found this helpful!
Thanks mam ,this was a really gem of a excercise ,it helped cured my jammed pelvic area ..
So happy you found these valuable and happy to help !!
Thank you so much! I’m 8 months PP and did PF Physio after giving birth but having noticed the hypertonic pelvic floor coming back now that I am starting to lift heavier weights again. I noticed a huge difference between the start and end of this video!
Amazing! So glad you enjoyed this video and found it helpful! Keep up the fabulous work! Way to go 💪💗
I have a weak pelvic floor due to severe cramps from endo. Been following this video three times a week for a couple weeks and it's really helped! Thank you so much :)
This is so awesome! Thank you for sharing and so happy to hear that you have found this video helpful. Keep up the good work 💕
I didn't know cramps could make pelvic muscles become weak! Explains so much though
I am grateful for you and your channel! I was just recently diagnosed with hypertonic pelvic floor dysfunction after SUFFERING for 6 years. It started when I got pregnant with my miracle baby at 37. I have now found an amazing Urogynecologist and will be starting PT after my hysterectomy. But until then I have you and your channel ❤ please if you have any suggestions for me I am completely open to them. And thank you so much!
Hi Rebekah!! Welcome so glad you are here and enjoying the channel and amazing job getting into see health care providers to help. Yes, we have lots of video for pelvic floor relaxation videos and the most important part of this is the breathing and breathing for your pelvic floor to be able to manage the intra-abdominal pressure. When we have too much pressure this can leads to pains, leaks, tightness, pressure, and more. There might even be things that we do during the day that contribute to this tightness check out this video here for that th-cam.com/video/7eoxDrvYxgc/w-d-xo.html I have a masterclass all about the breathing if you'd like to learn more here msunn.samcart.com/products/beyond-breathing Keep up the fabulous work & please let me know if you'd like to see certain topics. Love making content that you want to see!
Hi i am arpit from can we share
I need to do this one regularly bc I have such tight hips. Thank you!
You are welcome! So glad you enjoyed this class! Keep up the great work and the hips will continue to loosen up!
Thank you for this. I am new to yoga after having colorectal surgery due to hypertonic muscle among other reasons. I am hoping your videos will prevent further problems and relieve current ones. Thank you so much.😊
You are so welcome, I am glad the videos are helping :)
What surgery did you do
I have Colorectal Cancer & Hypertonic Pelvic Floor muscles
These exercises are superb
very useful PE
👍
I've been really struggling with night time urinary and pain issues. I cycle intensely on the Cote d'Azur and was getting to the point of having to give it up. I was throwing way too many pain killing drugs at the problem - to no avail. With further analysis what I have has been diagnosed as pudendal neuralgia and a course of exercises suggested to stretch the pelvic floor. Well, I'm not cured - but there is significant improvement and as the days go by i am improving further. So, a massive thank you to Dr Melissa for these videos. I love waking up to your smile, cheery voice and following your step by step guides. Kind regards. S :-)
This message has made our day!! Thank you for being here and all the best for your continued recovery to health !
Hey Mellisa - I have been following your exercises from few weeks now and I see a difference in my symptoms ❤
I have a question about this video, can this be done in prolapse 😊
So glad you are enjoying the exercises and feeling a difference! It's all in how you do the exercises and what you are feeling especially if symptoms increase. The only pose I have my clients with prolapse avoid is a deep squat some can work their way up to that learning how to properly use their core & pelvic floor. Swapping out a deep squat for happy baby is a great option. Keep up the great work
Another great routine
yay! Glad you enjoyed Karen 💕
Thank you for the video. I was diagnosed with pelvic floor dysfunction 10 months ago. I did not know that I had it until then,yet I'd had it my entire life, almost. Due to previously unknown traumas, which occurred at the age of about 1-5 years old, I’ve had pelvic floor dysfunction since then. I'm also a medical professional and former Open Division (not drug tested) 125 kg weight class national champion in powerlifting. I have been blessed to have had the access to many medical professionals throughout my journey. Many people do not have the medical background, experiences and financial resources I have been blessed with. I finally made it here today (actually yesterday) and saw your video. I've been doing pelvic floor rehab since October. I have an osteopath skilled at manipulation and many other doctors and therapists to help guide me. I did yoga for the first time yesterday. Today i found your video. In spite of the stress of life, my family and I (amazing wife and 3 kids) just keep on keeping on.... If you'd like to hear more, please reach out. Thanks again.
Such a great job working on all the different things! There is so much that can help and we are so glad you enjoyed this video! We have several videos on tight pelvic floor that you might enjoy and we just released our annual YT 30 day challenge that was focused on the core & pelvic floor. Keep up the great work 💕
Hi Mellisa I can't kneel do you have any excercise stand or lying down. Thank you
Hi there! Give this one a try and let me know! th-cam.com/video/GAm6xJuHzTI/w-d-xo.html
Testing this out... Been told yoga, stretching etc... For my pelvic floor, my spine and neck. Thank you!
I will let you know how I'm feeling next week 🤗
Absolutely let me know how this goes for you in practice !
I love your videos that, however, I’m finding some of these exercises tend to cause pain. Are these exercises meant for some with pudendal neuralgia?
We have 2 videos (I am working on filming some more) that are specific to pudendal neuralgia. There are exercises in other videos that can be helpful, but not all exercises are for PN when we over stretch or do certain moves it could irritate the nerves. Listening to your body is key!
Wow this exercises are great but how to do when someone suffers bad knee pain..as I have the problems pls
We have lots of videos on our channel for knee pain and sensitive knees that you might enjoy like this one th-cam.com/video/ax1Rs90Gcik/w-d-xo.html
Hi Dr. OLSEN. I have a tight pelvic floor and also diagnosed with levator ani syndrome. Is this the best stretches for that or do you suggest other videos of yours? I have trouble from time to time emptying by bowels.
Hi there, yes these exercises are for releasing a tight pelvic floor :) I have others too if you search for hypertonic pelvic floor!
Thank you 😊
In the tabletop all fours position for the frog pose section, are the legs in line with the arms or are they shifted over some? In the second leg portion, it looks like the standing leg if shifting towards the midline but maybe it isn’t and it is just the angle? Thanks. Hypertonic here, looking for some release.
Great question! The arms don't have to be in line with your legs. It's more the range of motion you have some might go past the arms and some might not. Breathing is such a powerful tool to help relax pelvic floor muscles💜
@@DrMelissaOleson thank you. I have a lesson practice teaching my friend pilates on Sunday night virtually. Last time we did a chill session to not energize her too much so while this is not exactly pilates, it is actually similar to the tail wag, and I think it might work well for a winding down pilates session.
@@DrMelissaOleson is the elbow to knee portion kind of like fire hydrant (ie like dog lifting leg to pee)? I’m practice teaching my friend this weekend, but it’s a later lesson at 8pm…I have a more chill than energetic Pilates flow planned, and I’m thinking about trying this portion. It’s kind of like the tail wag pre Pilates exercise but a little more dynamic.
Can it be done after C Section?
I have a unique condition that causes discomfort I will try to do this for a few months and see the results
Im sorry your suffering. Give it a try - I hope you are able to find some relief.
Will this help with Levator ani? My Gastro said he thinks I have this and I’m desperate for help.
The exercises in this video help with all pelvic floor muscles and adding the combination of breathing with gentle movements help ease tension in the pelvic floor. I hope you find some relief! 💕
Why do my knees hurt when I do this?
Hopefully you see my comment but is it best to do these in the morning or after yoi get home from the day?
Great question and it depends on what feels best for your body. I have clients that do them in the am, before a workout, after a workout, in the evening, or as needed💗
@@DrMelissaOleson okay thank you so much for the reply ☺
The last position put all the tension right back to it for me
Thank you for this new video! My husband and I recently found your channel and felt much more open after doing a
couple of your yoga’s the other day.
I would suggest not having commercials in the middle of doing yoga. It’s distracting and interrupts the flow. One goes from doing a nice relaxing and opening yoga routine to having a loud commercial that is the opposite of relaxing.
I noticed on the video today you didn’t have a commercial at the end. I would like to suggest that you move the commercial from the middle of the video to the end of the video. This way you can still make money from having commercials as part of your video. And, I think it’s quite possible you would have more regular viewers in the long run.
Namaste!
So glad to hear you and your husband are enjoying the videos! Thank you for your feedback, yes ads can totally get in the way of the yoga vibe 100%. I'll change up the ads for some of the classes so there is a better flow for yoga classes!
And if you are wanting more classes without any ads, I have a platform where there are 100's of videos and 4 live weekly classes all ad free here app.heymarvelous.com/msunn-yoga-wellness/buy/product/14930 and the first week is free.
Thanks again for your suggestion & keep up the good work!
I have vulvodynia and pelvic floor tightness. I tried to follow the video but unfortunately my knees are in SO MUCH pain when I try to put any weight on them 😢
Im so sorry your experiencing knee pain. Have you tried supporting them with pillows or blankets? That might help. 💜
I do think I have this condition. The only thing that bothers me the most is the inability to pass gas. It also doesn’t help that I have issues with lack of burping as well. The pressure is so severe during the day I don’t even know what to do anymore.💔
I understand how frustrating these symptoms can be and hear this a lot with my clients. Keep up with these exercises and let me know how you go with them
@@DrMelissaOleson I will. thank you so much for replying.
@@ahlaali7934 you're welcome!
So pressure means tight pelvic floor?
It can and is one of the reasons. If there is increased pressure in your abdomen it can lead to more gripping/tightness that can lead to different things like leaks, pains, prolapse, diastasis recti, constipation. There are also other things that can contribute to tight pelvic floor as well.
I've been having trapped gas in my pelvic (i think its in pelvic) and im just 13. can these exercises work?
It's all about learning how to manage intra-abdominal pressure and we can do things like sucking in our abs, holding our breath, and more to increase the pressure. When there is too much pressure this can lead to pelvic floor gripping and tightness. These exercises can help manage pressure and release the tight pelvic floor muscles.
@@DrMelissaOleson oh okay. thank you!
Wel i can definetly say that my pelvic muscles relaxed, i peed a little 😅😂
Happy it helped! 😀
Should I need to do this yoga poses everyday for pelvic floor relaxation?
Everyone is different. I have some clients that do this daily, some a few times a week, and some when they feel they need it. The key is learning what is causing the tightness and gripping and working on that. It typically comes from too much intra-abdominal pressure and this could be caused by holding your breath, sucking in your abs and more.
I am feeling pain and erection problem due to tight pelvic floor. Will these excercise helps me to gain my erection better and pain during ejaculation??
can i make this exercise if i have chronic anal fissure?
I apologize for any grammatical errors. I have a lot of pain issues.
Keep up the good work!
I get confused when I'm supposed to.i hale and exhale lol
Hi! Great question! Breathing takes some practice - When you inhale think about breathing into the sides of your rib cage and exhaling like you're blowing out candles. Sometimes it can be helpful to practice just breathing before adding movement. Keep up your great work. 💜
Türkçe alt Yazı istiyorum...!!!
OMG, vocal fry extreme! 🤭 But I appreciate the really nice studio setting and totally non-intrusive music.
Thank you so much for your feedback that is so nice of you to comment. In the future maybe pausing before commenting on some ones voice or body. People cannot control what their natural voice sounds like and sometimes people have a medical condition contributing to how their voice sounds, but again thank you for your feedback always appreciated.
Thank you for the video. Please say exhale not axhale. Js
Is it normal to want to cry? 🥹The leaning on the wall with the bottom of the feet is super healing.
Glad it is girl !!! I am trying it for the first time now to help with ic
@@Applesugarplumwhat is IC?
Crying is very normal and is a emotional and important release! Let it out and dont forget to give yourself a hug after 💕
Thank you 🙏
Happy to help !!
Hi i am arpit from
Hello yes I have the pelvic floor and thanks I can feel same relief
@@julietnalubwama7138 where are you from
@@arpitsrivastava6743 am from Africa country called Uganda but when the pain comes Ido your yoga exercises and it disappears
Thank you so much! I’m 8 months PP and did PF Physio after giving birth but having noticed the hypertonic pelvic floor coming back now that I am starting to lift heavier weights again. I noticed a huge difference between the start and end of this video!
Woohoo thats what we like to hear ! This comment made our day :)
Hey! I think I have hypertonic pelvic floor. I am 18 months postpartum. I was weight lifting for a few months and then all of a sudden my V felt super tight like something was in there? Like a permanent cramp or spasm. And then I started getting pelvic cramps in my hips & low back. Would love to know your experience. It’s totally freaking me out! It’s been about 3 weeks.
@@xoalex15 mine is more like I’m constantly tensing unless I am thinking about. Came from existing muscle and from clenching to protect an episiotomy wound
@@terriwoods3724 The feeling I have could be definitely described as “constantly clenching/tensing”. It’s like I can’t make the tension go away.
Have you had any luck with improving yours?
@@xoalex15 I went to pelvic floor PT postpartum and that helped. You have to just be consistent with the stretches but there could also be underlying issues that need to be addressed. Recommend seeing a pelvic floor physio!