Tips For a Tight Pelvic Floor
Do you have pelvic floor tension? These tips are for women AND men with pelvic floor hypertonicity.
From a male YouTube viewer:
"I just watched your YouTube video “The pelvic drop to release pelvic floor tension: Three visualizations.” I’m a 25-year-old male who suffers from severe pelvic tension. My pelvic region is always sore and I have frequent urination. When I try to fully relax my body I can actually SEE the muscle spasms just a little lower than the pubic bone! The problem when I try your pelvic drop is that I seem to have absolutely no control of my pelvic muscles. It takes an incredible amount of mental power to relax my pelvic muscles just a little, and even then, sweet relief is only for a moment, and they go back into contraction. I should have gone to the physiotherapist long ago, but instead I went to a urologist. He never mentioned physical therapy and just gave me muscle relaxants which did nothing. It seems like all the pelvic floor physical therapists only treat women and I'm afraid they'll think I'm some sort of creep. Can you help? Do you have any tips for a tight pelvic floor?"
Thank you for your bravery in writing and asking me this question. Take a deep breath, and take heart! Know that there is help, and that you're NOT a creep for seeking the care of a pelvic floor physical therapist. My colleagues and I treat ALL GENDERS... all ages... all human beings... because everyone has a pelvic floor!
Male pelvic floor from below:
Female pelvic floor from above (looking down into the pelvic bowl):
It's difficult to regain control of the pelvic floor muscles once they are in spasm; chronic tension takes a lot of focus and practice to be able to relax and release. However, it's absolutely possible.
The following are my tips for a tight pelvic floor.
First, focus on deep breathing (for relaxation) before and during your practice of the pelvic drop technique. You might want to try this lying down.
Think of breathing DEEP, down into your testicles (women can think of breathing deeply into their vulva). Soften and relax your genitals as you breathe.
Although your breathing should be deep, it shouldn't feel like a struggle or a "gulp" to inhale.
Instead, breathe to create a gentle, 360-degree expansion of your lower ribs, your back body, your belly, and your pelvic floor. Let this area expand, widen, and open as you inhale... And for this particular style of breathing, as you exhale, relax a little bit more.
To recap: Inhale, relax. Exhale, and relax a little bit more.
This breathing pattern will help you:
Calm your mind
- Relax your muscles
Connect with your pelvic floor and core (i.e. improve awareness)
Improve circulation and vitality to the pelvic region
Do a few minutes of this breathing practice at least 2-3 times each day.
You will also benefit from REGULARLY stretching your hips and pelvic floor via yoga or other stretching exercises. My Relaxing Stretches for the Hips, Back, and Pelvic Floor is a great place to start. Assuming there's no pain or discomfort associated with the exercises, you can do this sequence DAILY.
In addition to deep breathing, pelvic drop visualizations, and stretches, it's very important to seek the care of a qualified professional who can help you via individualized treatment/advice and possibly other techniques, such as EMG biofeedback and/or manual therapy.
People need to be aware that men AND women can have these problems.
If your physio makes you feel like a creep (which I highly doubt will actually happen), then go find another. We simply treat "pelvic floors," which belong to men AND women. You have EVERY RIGHT to be seen and treated respectfully. Good luck!
Video #1: Pelvic Drop
Video #2: Pelvic Floor Release Stretches
You might also be interested in my Pelvic Pain Masterclass. The information is intended for women, but men can benefit from it too!
Does your pelvic floor need help?
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