11/21/2022
🪷Pelvic floor Relaxation in Pregnancy🪷
We talk very little about how the ability to RELAAAAAAX the pelvic floor is important too 🤔.
Generally in life, but *particularly* in pregnancy, at the end of which you likely will have to rely on maximum pelvic floor relaxation at the moment of the baby’s birth.
So, instead of frantically trying to strengthen your PF, think about investing some time into *downtraining* your pelvic muscles too 🤓.
How?
💥 Sit comfortably and breathe. Your pelvic floor should relax and bulge downwards a little with an inbreath, in a sort of piston movement in conjunction with your diaphragm, then it comes back up to its normal position during an out breath. When you feel that, great! Now sit for a while, breathe, feel the relaxation with your inbreath, and then try to *maintain the relaxed state even when you breathe out*. Do this for a couple of minutes.
💥 Some positions can encourage your pelvic floor to lengthen and relax beautifully. A deep squat or the ‘happy baby’ yoga pose (perhaps in conjunction with the above breathing technique) are wonderful in aiding relaxation.
💥 If you find it hard to feel any sort of release in your pelvic floor (not uncommon) take the weight off your PF, to encourage some letting go (so it doesn’t feel the need to work against gravity)……leaning forward over a table or sofa or even going on all fours is an excellent position to practice PF relaxation with.
📸 credit:
