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Exhale slowly while maintaining focus on your muscles.
Non relaxing pelvic floor. The goal for treating pelvic floor dysfunction is to relax the pelvic floor muscles to make bowel movements easier and to provide more control. Lying down with a pillow under your knees or lying on your side with a pillow between your legs will relieve the weight of your abdomen off your pelvic floor. This is important for decreasing pain and promoting optimal muscle function. Place one hand on your chest and another hand on your belly just below your rib cage.
Nonrelaxing pelvic floor dysfunction is not widely recognized. Take a deep breath in through the nose into the pit of your stomach focusing on relaxing your pelvic floor muscles. If you find it hard to open up your hips you can place a pillow under your upper thighs and lower buttocks. Unlike in pelvic floor disorders caused by relaxed muscles eg pelvic organ prolapse or urinary incontinence both of which often are identified readily women affected by nonrelaxing pelvic floor dysfunction may present with a broad range of nonspecific symptoms.
Take the load off your pelvic floor to reduce pelvic discomfort by avoiding prolonged standing or sitting. When you are upright your pelvic floor is under load. The diaphragm works in synergy with the pelvic floor and helps to promote muscle relaxation. Take a deep breath in to the count of three and then exhale to the count of four.
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