Relaxation Through Pelvic Floor Down Training: Techniques and Benefits
Mastering Pelvic Floor Down Training: A Route to Relaxation
"Just relax" is often easier said than done, especially when it comes to pelvic floor muscles. Achieving true relaxation, particularly in the pelvic floor, requires a specific focus known as down training. This process helps alleviate pain and tension by teaching your pelvic floor muscles to function properly. Just as a tensed bicep isn’t strong, neither is a constantly contracted pelvic floor.
What is Pelvic Floor Down Training?
Pelvic floor down training involves the conscious or unconscious relaxation of the nerves, muscles, and surrounding structures in the pelvic area. This relaxation doesn't weaken the muscles; it simply allows them to return to their natural resting position. Pelvic floor muscles, unlike other muscles in our body, are often less familiar and carry significant emotional associations. Down training can occur locally or in conjunction with other body systems.
Causes of Overactive Pelvic Floor Muscles
Understanding why pelvic floor muscles become overactive is crucial. Overactive pelvic floor muscles, also known as levator ani syndrome, pelvic floor tension myalgia, or tight pelvic floor muscles, can result from various factors, including:
Direct trauma or injury (e.g., childbirth, surgeries, STDs)
Indirect trauma (e.g., low back pain, hernias)
Overtraining or inefficient exercise form
Nerve damage or sensitivity
Gastrointestinal issues (e.g., IBS, constipation)
Gynecological disorders (e.g., endometriosis)
Urinary issues (e.g., overactive bladder syndrome)
Hormonal changes
Emotional or mental stress
Signs of Overactive Pelvic Floor Muscles
Symptoms of overactive pelvic floor muscles include:
Pain with penetration (sexual, medical exam, tampon insertion)
Incomplete urinary or bowel emptying
Difficulty initiating urination or bowel movements
Urinary and bowel urgency
Pelvic floor pain and tension, both during activity and at rest
Normal Pelvic Floor Function
When functioning efficiently, pelvic floor muscles contract and relax in a coordinated manner, allowing for urination, defecation, sexual enjoyment, movement, balance, and more. This complex coordination ensures that the pelvic floor can support pelvic organs, stabilize the pelvis, and adapt to various movements and pressures.
How to Down Train Your Pelvic Floor
Achieving pelvic floor relaxation, or down training, involves a few key strategies:
Movement
Engage in regular, gentle movements that allow for natural muscle on-off cycles. Activities like walking, yoga, Pilates, swimming, and tai chi can help. The focus should be on enjoyment and ease rather than intensity.
Stretching with Diaphragmatic Breathing
Incorporate stretches that involve deep, even breathing to help reduce pelvic floor muscle tension. Recommended stretches include:
Happy Baby: Lie on your back, reach for your feet, and gently pull your legs apart.
Hip Flexor Stretch: Lie on the edge of a bed, pull one knee to your chest, and let the other leg hang off the side.
Hip External Rotator Stretch: Lie on your back, place one ankle over the opposite thigh, and pull both legs toward your chest.
Cat-Camel: On hands and knees, arch and then lower your back to feel pelvic floor relaxation.
Mindfulness and Bilateral Stimulation
Mindfulness techniques and bilateral stimulation, such as those outlined in Dr. Alex Milspaw’s book "Hello Down There," can help quiet the nervous system, aiding in pelvic floor relaxation. One method involves mindful journaling, alternating between noting thoughts and physical sensations to engage both brain hemispheres.
Local Pelvic Floor Relaxation Techniques
If systemic relaxation isn’t enough, local techniques can be employed:
Position and Imagery
Adopt supported positions, such as lying on your back or side, and use imagery like a blooming rose or a floating jellyfish to visualize pelvic floor relaxation.
Pelvic Wands and Dilators
These tools can provide non-threatening stimuli to help down train pelvic floor muscles. Use them under the guidance of a healthcare professional for best results.
Pelvic Floor Dysfunctions Affected by a Non-Down Trained Pelvic Floor
Failure to down train the pelvic floor can lead to several dysfunctions, including:
Pelvic Pain Syndromes: Chronic pelvic pain, levator ani syndrome, and vulvodynia can arise from overactive pelvic floor muscles.
Dyspareunia: Pain during intercourse, often due to tight or hypertonic pelvic floor muscles.
Urinary Dysfunction: Symptoms such as urinary urgency, frequency, and incomplete emptying can result from an inability to relax the pelvic floor.
Bowel Dysfunction: Constipation, straining, and incomplete evacuation may occur when the pelvic floor muscles do not relax properly.
Prostatitis in Men: Chronic pelvic pain and prostatitis can be linked to overactive pelvic floor muscles.
Pelvic Organ Prolapse: Overactive muscles can contribute to improper support of pelvic organs, leading to prolapse.
Musculoskeletal Issues: Back, hip, tailbone, and abdominal pain can be exacerbated by pelvic floor dysfunction, affecting overall mobility and stability.
When to Seek Professional Help
Pelvic floor down training can often be managed at home, but sometimes professional intervention is necessary. A pelvic health physical therapist can help diagnose the causes of pelvic floor overactivity and tailor a treatment plan. Coordination with other specialists may also be needed for conditions such as hormonal changes, autoimmune disorders, or structural asymmetries.
Conclusion
Pelvic floor down training is a vital process for managing overactive pelvic floor muscles. By understanding the causes, symptoms, and relaxation techniques, you can achieve better pelvic health and improve your quality of life. Remember, seeking professional help can provide additional support and guidance in your journey toward pelvic floor relaxation.