The pelvic floor supports the bladder, urethra, small intestines, rectum, prostate, uterus and vagina. If the pelvic floor grows weak, these organs literally drop down. If the pelvic floor spasms, pain results. A tight, spasming pelvic floor may also cause sexual dysfunction and urinary problems. Just like other muscles in your body, the pelvic floor requires toning and stretching to keep it functioning properly. Unlike other muscles, however, a deconditioned pelvic floor does not display immediate visual cues, so it is often neglected until symptoms develop.
Identification
The internal location and subtle movements of the pelvic floor muscles can make them difficult to pinpoint. Several techniques may help you locate and isolate the pelvic floor muscles. For women, insert a finger into the vagina and try to squeeze it with the surrounding muscles. Another helpful technique is to try to momentarily stop and then release the flow while urinating. Neither toning nor stretching exercises should be regularly performed while using the bathroom because repeatedly holding and releasing urine may lead to infection. For both men and women, imagine you need to pass gas and then tense your muscles as though to refrain. While performing these identification techniques make a mental note of the muscles utilized.
Visualization
Start by relaxing your body because tension in your body, especially in your back and legs, may aggravate spasms in the pelvic floor. If sitting, make sure you maintain good posture. Take deep, controlled breaths to open the diaphragm. Starting from the crown of your head and moving slowly down your body until you reach your toes, scan your body for tension, relaxing each muscle in your body. Focus particularly on the muscles surrounding the pelvis, including the muscles in the abdomen, lower back, hips, buttocks and legs. Then bring your attention to your pelvic floor muscles and picture them relaxing. Visualize your muscles relaxing during various activities that a tight pelvic floor may restrict. For instance, if sexual intercourse causes pain, picture your pelvic muscles relaxing during intercourse. If you have difficulty urinating, picture the muscles relaxing as you urinate. In addition to relaxing your muscles, visualization will create awareness during activities affected by a tight pelvic floor.
Reverse Kegel Exercise
The reverse Kegel exercise is a variation of the traditional Kegel exercise. The reverse Kegel exercise emphasizes the release aspect of the exercise, however, rather than focusing on the contraction portion. Contract the pelvic floor muscles. Hold for three seconds then release completely, focusing on the release of the muscles. Repeat several times, allowing the pelvic floor to completely relax between contractions.
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