Use a yoga mat, blanket or carpet to help cushion your body in this position. Repeat the breathing cycles at least 5 times, or until you feel fully and deeply relaxed.
For a deeper stretch, gently rock your body from side to side as you hold onto your raised legs.
If you feel too much discomfort from the pulling in your inner thighs or in your pubic bones, you can use pillows to support your knees. Adductors are the muscles found in the groin area or inner thigh and loosening these can help address pelvic floor tightness. [7] X Research source
The piriformis muscle is located at the back of the pelvis, stretching from the lower spine to the upper femur, or thighbone, on each side. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
A yoga mat is a great option, but a firm sofa or mattress will work, too.
Listening to calm music can help you settle into a deeply relaxed state. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
One of the primary benefits of using this approach is that it does not require you to tighten a pelvic floor that may already be tense or even painful. You can practice this awareness technique any time or place that you are able to focus and relax.
Using scanning with progressive muscle relaxation process can help you increase your awareness of where and when you are storing tension in your body.
At rest you should feel your tailbone making contact with the floor while your lower back curves away from the ground slightly. Use a yoga mat or other firm but cushioned surface to avoid discomfort from the pressure on your tailbone.
This is a gentle motion. Avoid squeezing your bottom muscles or tense your lower back. [17] X Research source
Return to the neutral 6 o’clock position slowly and allow yourself a moment to rest. This technique helps you learn to feel and loosen up your pelvic floor muscles.
This entire exercise should only take between 3-5 minutes to complete.
The pelvic floor is a complex area of the body where muscles, nerves, and important internal organs are interconnected.
Do not do this regularly when you already have a tense pelvic floor as it can worsen your problem. Contracting your pelvic floor muscles is also called a kegel. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Repeat this cycle until you can identify and control your pelvic floor muscles. These exercises are used to strengthen a loose pelvic floor, so do not perform them frequently if your pelvic floor is already too tight. [24] X Research source This process should only be used sparingly to help you become aware of this area of your body.
