15-Minute Pelvic Floor Relaxation to Ease Pain - Pelvic Floor Release
ฝัง
- เผยแพร่เมื่อ 12 เม.ย. 2021
- This short sequence provides a quick release of the pelvic floor with a Yin Yoga squat followed by Sleeping Swan (the Yin version of Pigeon Pose).
This is a useful practice if you suffer from a tight pelvic floor or have conditions such as vaginismus, chronic pelvic pain syndrome (CPPS), levator ani syndrome (LAS), prostatitis or some other condition with pelvic floor hypertonicity.
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I could cry right now.. I was in 10/10pain from spastic PF syndrome.. I am also pregnant but just from doing the first exercise for 5 minutes it helped decrease my pain tremendously. Thank you so much 🙏🏻
I'm so glad to hear you felt some relief. You can practice these types of exercises every day and they can make a big difference to pelvic pain and tension.
The wall support is what I went with....so absolutely grateful, can't believe no one is really talking about this approach....
The happy husband was original as well...
So glad you enjoyed it, and it’s great that you are listening to your body and taking the support of the wall. It’s so much more effective when you work without pushing or pulling into poses 😃👌🏻
Thank you so much...
Before your videos i was quite a tense person, about pain, about life and other stuff. When i met with these videos, i knew that i needed them. As your saying in one of them, about being consistent, i put myself together and did it like that. In time it helped me more than one problem. I learned a lot and you helped me from miles away... I hope my prayers for you reaches you
Thank you for the kind words. I’m so glad to hear you are finding consistency as that makes such a difference. Stick with it and I am here should you have questions 🌸😊
Thanks for your help,lot of love to you from India🙏
Fabulous! One of the best release series I have ever done. I loved the extended hold of the poses. I will be doing lots more of your videos. Thank you!💜💜
I’m so glad you enjoyed it Dana, and thank you for the kind feedback 😊🌸
I started doing your stretching to release my Hypertonic pelvic floor. I was misdiagnosed for a year and 3 months till now. I am thankful to find your your channel. 🙏
You are welcome, I hope the exercises help 🌸😊
Your videos saved me! And brought me back my sanity!! Thank you
You are most welcome
What is your problem and how are you now
These are amazing. 💕
Thank you! Glad you enjoyed them 🌸
Thank you!!
You are most welcome 😊
a great way to allow your lower spine to extend and unload the weight and pressure!
Glad you enjoyed it! :)
Wow- is this good!! Had tight pelvic muscles which kept pulling and hurting playing pickleball and other sports. Thank you so much.
You are very welcome, I’m glad it was helpful 🌸
Hey! Could you may show some exercises for levator ani release? That would be amazing :)
Hi! For levator ani release, you can use all of the pelvic floor relaxation exercises that are shown in the playlist: th-cam.com/play/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq.html
Also these two can be useful: th-cam.com/video/QD2ESVhu3DE/w-d-xo.html and th-cam.com/video/S0S8AtCnNms/w-d-xo.html
@@TheFlowerEmpowered thank you so much!
Absolutely love this video gives me so much relief everytime I do it!Will the deep squats help levator ani syndrome?
Deep squats will help with pelvic floor relaxation, but make sure not to push or pull into the squat. Take support if needed and above all else, listen to your body. Adaptation of hypertonic tissues, like those experienced with levator ani syndrome, takes time to resolve. Better to move with a “softly softly” approach, allowing a surrender rather than pushing into a stretch. Make sense?
@@TheFlowerEmpowered great,thank you so so much!❤️
Can YOU please make 🙏 a video on Levator Ani Avulsion
Exercises for Levator Ani Avulsion 🙏 please 🙏
Yes, I have this on the list already but haven’t gotten to make it yet
Is that helpful for curing vaginismus?
This will help relax your pelvic floor which can help with vaginismus 🌸
Hello, i am suffering from pudendal nerve pain and would like to ask if could these pelvic floor exercises help?
Pelvic floor relaxation can be helpful. I would start with wall based exercises rather than this sequence as the deep squat upright could be a bit triggering. Try this one instead: th-cam.com/video/ptnwi13j6v8/w-d-xo.html and skip any poses that doesn’t feel good - listen to your body!
Is it helpfull to strightening puborectail muscle ?? pls reply
For strengthening, you should try the 30 day challenge: th-cam.com/video/5Nev3sRLL2Y/w-d-xo.html This video is for relaxation (which is also good to practice when you work on strength).
I have painful bladder syndrome with vaginal discomfort as a result. Is this worth a try for pain relief? thanks
Yes, you will likely find a few pelvic floor relaxation poses that are very helpful. any that don’t feel right, just skip. There are a lot of relaxation videos on the channel so hopefully you can find what you need 😊🌸
Will this help to also strengthen your pelvic floor?
That depends very much on the current resting length of your pelvic floor and surrounding muscles. If you have hypertonicity (tight muscle tissues), this should help to rebalance the resting length, reducing hypertonicity and allowing the muscle to have more space to contract. If you have hypotonicity (weak/lengthened muscle tissues), this alone would not be sufficient. You would need to add some pelvic floor strengthening exercises (lots available on the channel).
To know which is best for you, you can have your pelvic floor assessed by a pelvic floor physiotherapist 😊🌸
I have soft stool but difficult to pass with no urge.
Will this help ?
If you also have tight pelvic floor muscles, it can help. If stools are soft but bulky, addressing your diet could be the best option
First pose is very painful in my knees i don't know if i will ever be able to do that.
You should do the wall version if it's painful for your knees. That way there is no weight on your ankles/knees when you do the pose and you can better manage the degree of hip, knee and ankle flexion that is available in your body. The wall squat is the first pose in this video: th-cam.com/video/ptnwi13j6v8/w-d-xo.html
All these pelvic floor relaxation exercises are good for someone with vulvodynia? I'm getting pf therapy but I'm having trouble relaxing that area no matter what I do
These exercises can help. Your PT can advise if there are any you should skip.
@@TheFlowerEmpowered thank you !!!! I appreciate you taking time out and responding 😄
Me as well
Will this help in vaginismus?
Yes, this relaxes the pelvic floor, which should help with vaginismus 🌸
Hello mam... I have urine retention i have difficulty emptying my bladder.. will these exercises help me relax my bladder ?
The exercises should help you to relax but you absolutely need to see your doctor or urologist to identify and treat the cause of your issue. Good luck 🌸
Can i do these 2 times daily,,, does overdoing these can cause tightness
It’s ok to do longer sessions. A typical yin yoga session is 60 minutes - with that said, you must take a couple of days off each week if you are doing long sessions. For example, if you practice 90 minute sessions, practice every second day. 60 minute sessions - 4 days per week. 30 minute sessions - 6 days per week. I like to always take at least 1 rest day. Gives the body a change to rest and reset.
@@TheFlowerEmpowered thank you 🙏
How long does it take to see improvements in my penis pain?
Are these safe to do while pregnant ?
Great question! Some of the poses would need to be adapted. I will add a pelvic floor relaxation for pregnant ladies to my list of upcoming videos.
@@TheFlowerEmpowered thank you so much for your help & feed back 🥰🌸
9
I have to pee all the time in small amounts and it is hard to get the flow going oh plz help meee 😩
Please check with doc, you could have some enlargement of the prostate or some other issue. Important to get this checked.
Will it help vaginismus mam??
Yes, it will help to relax the pelvic floor and when combined with dilation, meditation etc, can contribute greatly to overcoming vaginismus. Sorry for the late reply, was sure I had answered this one already!