Tips for a tight pelvic floor

Tips for a tight pelvic floor

From a MALE FemFusion Friend:

“I just watched your YouTube video “The pelvic drop to release pelvic floor tension: Three visualizations.” I’m a 25-year-old male who suffers from severe pelvic tension. My pelvic region is always sore and I have frequent urination. When I try to fully relax my body I can actually SEE the muscle spasms just little lower then the pubic bone! The problem when I try your pelvic drop is that I seem to have absolutely no control of my pelvic muscles. It take an incredible amount of mental power to relax my pelvic muscles just a little, and even then sweet relief is only for a moment, and they go back into contraction. I should have gone to the physiotherapist long ago, but instead I went to a urologist. He never mentioned physical therapy and just gave me muscle relaxants which did nothing. It seems like all the pelvic floor physical therapists only treat women and I’m afraid they’ll think I’m some sort of creep. Can you help? Do you have any tips for a tight pelvic floor?“

My response:

Thank you for your bravery in writing and asking me this question. Take a deep breath, and take heart! Know that there is help, and that you’re NOT a creep for seeking the care of a women’s health physical therapist (i.e. pelvic floor specialist). I treated several men when I was in clinical practice with GREAT results… And I never thought they were creeps!

It’s difficult to regain control of the pelvic floor muscles once they are in spasm; chronic tension takes a lot of focus, mental concentration, and practice to be able to relax and release. However, it’s absolutely possible.

The following are my tips for a tight pelvic floor.

First, focus on deep breathing (for relaxation) before and during your practice of the pelvic drop technique. Think of breathing DEEP, down into your testicles (women can think of breathing deeply into their perineum). Although your breathing should be deep, it shouldn’t feel like a struggle or a “gulp” to inhale… Just a deep, 360 degree expansion of your lower ribs, your back body, your belly, and your pelvic floor.

Let this area expand, widen, and open as you inhale… And then (gently) recoil inward and upward as you exhale.

This breathing pattern will help you:

• Relax…
• Connect with your pelvic floor and core…
• Improve circulation and vitality to the region you’re working with.

You’ll also benefit from REGULARLY stretching your hips and pelvic floor via yoga or other stretching exercises. My Pelvic Floor Release Stretches video is a great place to start. Assuming there’s no pain or discomfort associated with the exercises, you can do this sequence DAILY:

In addition to the deep breathing, the pelvic drop visualizations, and the stretches, it’s very important to seek the care of a qualified professional who can help you via individualized treatment/advice and possibly other techniques, such as EMG biofeedback and/or manual therapy. Click here for a women’s health PT locator.

People need to be aware that men AND women can have these problems.

If your physio makes you feel like a creep (which I highly doubt will actually happen), then go find another. We simply treat “pelvic floors,” which belong to men AND women. You have EVERY RIGHT to be seen and treated respectfully. Good luck!

NOTE: this is the “pelvic drop” video referenced at the beginning of the post:

Original article and pictures take femfusionfitness.com site