Relaxation Techniques for Tension

Understanding Hypertonic Pelvic Floor

A hypertonic pelvic floor means the muscles are constantly contracted, similar to a clenched fist. This causes pain and dysfunction.

Progressive Muscle Relaxation

Lie down comfortably and systematically relax different muscle groups. Start with your pelvic floor: tighten for 3 seconds, then completely release. Feel the difference between tension and relaxation.

Pelvic Floor Stretching

Happy Baby Pose: Lie on your back, knees bent, holding shins. Gently rock side to side to release tension.

Child's Pose: Knees wide, sit back toward heels. This lengthens the pelvic floor.

Reclined Butterfly: Lie on back, soles of feet together, knees falling open. Hold for 1-2 minutes.

Internal Release Techniques

A pelvic floor physical therapist can teach internal release techniques using gentle pressure to trigger relaxation.