Read the disclaimer before reading further.
Eventually, this page will be broken into the following sections:
(At the moment, this page is a work in progress)
Stress-Reduction Techniques
Stretches
Trigger Point Release
Further Reading (Hans Protocol) (Dr. Goldstein Article) (Anderson/Wise Article)
(A Headache in the Pelvis) (Prostatitis Article)
Stretches
Cat-Camel (20 reps/day)
Setup
- Begin on all fours with your arms directly under your shoulders and knees bent 90 degrees.
Movement
- Slowly round your back up toward the ceiling, then let it sag down to the floor while looking up, and repeat.
Tip
- Make sure to use your entire back for the motion and keep your movements slow and controlled.
Happy Baby Stretch – Hands on Knees (2 min/day)
Setup
- Begin lying on your back with your legs bent and feet resting on the ground.
Movement
- Lift your legs off the ground with your knees bent and hold onto your knees. Let your legs fall outward, relaxing your pelvic floor muscles.
Tip
- Make sure to continue breathing evenly. This should be a gentle stretch.
Deep Squat with Pelvic Floor Relaxation (2 min/day)
Setup
- Begin in a standing upright position with a stable object at your side for support.
Movement
- Lower yourself into a deep squat position, allowing your pelvic muscles to lengthen and relax. Hold this position and breathe.
- Lean your back against a wall, like we did in clinic.
Tip
- Make sure to breathe evenly throughout the exercise to let yourself relax. Stop the exercise if it worsens your symptoms.
Ghost Stretch – Freeing the Pudendal Nerve (2 min/day)
Setup
- Sit on a hard chair with your back straight.
Movement
- Take foot from right leg and rest it on top of the left leg.
- Lean forward and hold.
Tip
- Attempt to keep back straight as you lean forward.
- Modified from Jinshanmu.
Additional Routines
Self Release of Urogenital Triangle
- Lying down on your back in a relaxed position use your hands to find your sits bones. This the the bottom of the triangle pelvic floor muscles. The top is located above the penis.
- Find different sore spots in this musculature and leave gentle sustained pressure until the discomfort changes. Keep breathing as you do this.
- Spend no more than 5 minutes once a day on this.
Diaphragmatic Breathing
- Periodically throughout the day feel your low ribs and belly expand as you inhale. As you inhale, you should feel your pelvic floor expand down.
- Passively exhale.
- About 2 -5 minutes.
- 2-3 times a day.
Pelvic Floor Awareness
- Periodically throughout the day, check in with your pelvic floor muscles. Relax them if you are holding tension in those muscles.
- Notice how posture affects your pelvic floor. Stacking your diaphragm over your pelvis (sitting upright) allows for better movement of the pelvic floor throughout that day.
- Sometimes, sitting on a towel roll between the sits bones of the pelvis can help improved awareness of contraction v relaxation of pelvic floor muscles.
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