Written by Kirsten Hober, PT, DPT If you are experiencing pelvic, abdominal, hip, and pelvic floor dysfunction these 5 exercises can help your body relax, allowing more oxygen to flow to loosen tight muscles and fascia that may be causing your pain.
Deep breathing is an excellent way to calm the nervous system and relax.
In particular, diaphragmatic breathing is a specific pattern of breathing closely related to the functioning of the pelvic floor and enables relaxation of those muscles.
The diaphragm is a dome-shaped muscle that lies below the rib cage.
As the diaphragm contracts, it expands downwards and resulting pressure pulls air into the lungs.
This downward pressure and expansion of the muscle also results in descending movement upon our internal organs.
As this happens, the pelvic floor muscles receive a gentle stretch and expansion as well, facilitating a relaxation of those muscles.
This pelvic floor expansion can be felt upon inhale with a diaphragmatic breath.
To begin, lie on your back in a comfortable position with one hand over your chest and one hand over your abdomen just below the rib cage.
Breathing in through your nose, let the air fill your belly and feel the expansion of your abdomen as your hand rises.
Meanwhile the hand that is placed over your chest should remain still and you should not feel any chest expansion upon the inhale.
As you exhale, feel the abdomen drop back down towards your spine.