The Top 5 Pelvic Floor Exercises For Muscle Relaxation In Park Slope
Among the many aspects of well-being that deserve your attention, pelvic floor health is often overlooked. At Blair Mauri Pelvic Health, Blair understands the unique challenges faced by women in maintaining a robust pelvic floor. She recognizes symptoms of dysfunction and knows how to help you benefit from Pelvic Floor Therapy.
To make this practice more accessible, the following five pelvic floor exercises can easily be performed at home. They are designed to help you connect with your body’s innate healing power, ensuring that you can continue to participate fully in the activities you love.
How The Top 5 Pelvic Floor Exercises Were Chosen
With over 15 years of experience and a specialization in pre and postnatal communities, Blair is committed to empowering you with the tools you need to support your wellness journey. She has seen firsthand how targeted pelvic floor exercises can loosen tight pelvic muscles, relieve pain, and restore function. The exercises highlighted here are backed by scientific research and have delivered real-world results for Blair’s clients throughout Park Slope, Brooklyn Heights, and Cobble Hill.
Long-Term Effectiveness And Practicality
Exercises that go beyond temporary relief and contribute to sustained pelvic muscle relaxation were prioritized. These exercises restore flexibility, improve circulation, and retrain the nervous system to release tension, providing lasting improvements in pelvic health.
Accessibility And Ease Of Use
Movements that require no special equipment and can be performed at home or as part of a guided therapy session were selected. Whether you’re a new mom navigating postpartum recovery or dealing with chronic pelvic tension, these exercises are designed to be practical, adaptable, and beginner-friendly.
Broad Appeal And Relevance
Pelvic muscle tightness affects a wide range of women, from those experiencing stress-related tension to those recovering from childbirth, injury, or chronic pelvic pain conditions like endometriosis. These exercises are safe and effective for all lifestyles, helping anyone seeking better pelvic function and comfort.
Expert Recommendations And Clinical Insights
As a licensed Occupational Therapist specializing in Pelvic Floor Therapy, Blair Mauri, MS, OTR/L carefully selected these exercises based on clinical expertise and client success stories. She is a graduate of the Sargent College of Health & Rehabilitation Sciences at Boston University and has trained with the Herman and Wallace Pelvic Rehabilitation Institute as well as Lindsey Vestal of The Functional Pelvis. Her genuine passion for women’s health and evidence-based work is what allows her to ensure each exercise targets the root causes of pelvic tension.
Holistic Wellness Integration
The pelvic floor doesn’t function in isolation; it’s deeply connected to breathing, posture, core stability, and overall nervous system regulation. That’s why the following exercises not only gently stretch the pelvic floor but also promote full-body relaxation, making them an essential part of a holistic wellness routine.
Top 5 Pelvic Floor Exercises
1. Hypopressive Breathing
Hypopressive breathing is a specialized technique that empties your lungs completely. If you’re a yoga enthusiast, it’s similar to the uddiyana bandha, or “abdominal lock.” Breathing in this way reduces intra-abdominal pressure, allowing the pelvic floor muscles to lift and relax naturally. An eight-week study in 2022 of hyperpressive exercises showed that women aged 18 to 60 with pelvic floor dysfunction and urinary incontinence symptoms experienced improvements in their symptoms and pelvic floor strength. Blair Mauri incorporates hypopressive breathing into her Pelvic Floor Therapy sessions to help clients relieve pelvic tension while improving deep core stability. This technique is particularly useful for those with stress-related tightness, pelvic organ prolapse, or postural imbalances.
How To Do It:
Sit or lie down in a comfortable position with a neutral spine.
Take a deep breath in, allowing your ribs to expand.
Slowly exhale completely through your mouth as if fogging a mirror.
Once all the air is out, hold your breath and simulate an inhale without actually breathing in — this creates a vacuum-like lift in your abdomen and pelvic floor.
Hold for 3-5 seconds, then release and inhale normally.
Repeat for 1-3 sets of 3 repetitions, gradually increasing as comfortable.
2. Supported Child’s Pose
This restorative yoga pose helps gently stretch and lengthen the lower back, hips, and pelvic floor muscles, promoting relaxation. It also encourages deep diaphragmatic breathing, which is essential for reducing pelvic tension.
How To Do It:
Kneel on the floor with your big toes touching and your knees spread apart.
Sit back onto your heels and extend your upper body forward.
Rest your forehead on a yoga block, cushion, or the floor for added support.
Extend your arms forward or place them alongside your body.
Take slow, deep breaths, allowing your belly and pelvic floor to relax completely with each inhale.
Hold for 1-2 minutes, while continuing to breathe deeply.
Try placing a pillow between your feet and pelvic floor to help your mind connect to this feeling of pelvic floor relaxation.
3. Happy Baby Pose
This gentle hip-opening exercise relieves pelvic floor tightness by passively stretching the inner thighs, groin, and lower back. It also promotes relaxation of the pelvic floor muscles, making it a great addition to a stress-relief routine.
How To Do It:
Lie on your back and bring your knees toward your chest.
Open your knees wider than your torso and grab the outsides of your feet or ankles.
Keep your tailbone grounded while gently pulling your feet downward.
Take deep, mindful breaths, feeling your hips open and your pelvic floor soften.
Hold for 30-60 seconds, allowing the tension to release.
4. Cat-Cow Stretch
This rhythmic motion sequence helps release tension in the lower back, hips, and pelvic floor by synchronizing movement with breath. It takes your pelvic floor through its full range of motion. This contract/relax pattern is an excellent tool for aiding in muscle relaxation. The gentle flexing and extension of the spine also improves pelvic mobility, aiding in the release of muscle tension.
How To Do It:
Start in a tabletop position. Get on your hands and knees with your wrists under your shoulders and your knees under your hips.
Inhale: Drop your belly toward the floor, arch your back, and lift your tailbone (Cow Pose). Connect to the feeling of pelvic floor expansion and stretch here.
Exhale: Round your spine, tuck your chin, and engage your core (Cat Pose).
Continue moving slowly and fluidly, focusing on deep breaths and mindful movement.
Repeat for 8-10 rounds, moving with your breath.
5. Pelvic Floor Drops
Unlike Kegels, which focus on contracting the pelvic floor muscles, pelvic floor drops encourage conscious relaxation — helpful for those who hold tension in the pelvic region. This exercise improves muscle awareness and voluntary control, helping reduce pain and tightness. When working with clients, Blair Mauri sometimes teaches pelvic floor drops to help retrain the muscles to relax and lengthen, reducing tension-related symptoms such as painful sex, urinary urgency, and deep pelvic discomfort.
How To Do It:
Sit or lie in a comfortable position, ensuring your pelvic area feels fully supported.
Take a deep breath in, allowing your belly and ribcage to expand. Your pelvic floor will also lengthen and relax here.
Exhale slowly, while holding onto that feeling of pelvic floor lengthening. Imagining a flower blooming can be helpful imagery here.
Avoid clenching or actively pushing — this is a passive relaxation exercise.
Repeat for 10 slow, intentional breaths, focusing on full-body relaxation.
Tips For Safe And Effective Practice
When you begin incorporating the above five pelvic floor exercises into your routine to loosen tight pelvic muscles, you want to make sure you’re doing them safely. Here are some useful tips to guide you:
Start Slowly: If you're new to pelvic floor exercises, it's important to ease your body into them. Begin with simple movements and gradually increase the intensity to prevent any strain or discomfort.
Focus On Your Breathing: Breathing plays a crucial role in relaxing your pelvic muscles. Practice deep, diaphragmatic breathing to enhance oxygen flow and reduce tension during exercises.
Listen To Your Body: Your body knows best. If you experience any pain or discomfort, stop and reassess. It's essential to distinguish between productive stretching and harmful straining.
Consistency Over Intensity: Consistent practice, even if it's at a lower intensity level, is more beneficial than sporadic high-intensity workouts. Set a routine that fits into your lifestyle and stick with it.
Seek Guidance When Needed: If you’re receiving care from Blair, always feel free to reach out for professional help. She does her best to make herself available between appointments for a quick email or chat to check up on progress. Personalized guidance can make a significant difference in effectively achieving your wellness goals.
Incorporating these tips into your routine not only supports muscle relaxation but also builds a strong foundation for lifelong pelvic health. Remember, you're not alone in this journey, and with the right care, you can tap into your body's innate healing capabilities.
Who Can Benefit From Pelvic Floor Exercises?
Pelvic floor exercises are a fantastic resource for improving comfort, function, and overall well-being. While many associate these exercises specifically with postpartum care, their benefits extend far beyond this group. Anyone dealing with pelvic floor issues, including urinary incontinence, pelvic pain, or muscle tightness, can find relief through consistent practice.
For Those Experiencing Pelvic Pain Or Muscle Tightness
Tight pelvic floor muscles can contribute to chronic pain, discomfort during daily activities, and restricted movement. Many individuals with pelvic pain disorders, endometriosis, or stress-related tension can experience significant relief through targeted pelvic floor relaxation exercises. By releasing these muscles, circulation improves, nerve sensitivity decreases, and overall mobility increases, leading to enhanced comfort and better quality of life.
For Expectant And Postpartum Mothers
Pelvic floor exercises play a vital role during pregnancy and postpartum recovery. For expectant parents, practicing these exercises prepares the body for childbirth, improving pelvic flexibility and reducing the likelihood of perineal tearing. Postpartum, relaxing the pelvic floor muscles can aid recovery, decrease tension, and help prevent prolapse, urinary incontinence, and core instability.
For Those With Bladder And Bowel Dysfunction
A healthy, relaxed pelvic floor supports bladder and bowel function by maintaining the right balance between muscle contraction and release. If these muscles are too tight, they can lead to urinary urgency, constipation, or incontinence. Learning how to properly relax and coordinate pelvic floor muscles can help restore normal function and prevent strain on the body.
For Those Seeking Improved Sexual Health
Pelvic floor tension can contribute to painful intercourse (dyspareunia), difficulty with arousal, or a sense of tightness that affects sexual function. By learning relaxation techniques, individuals can experience greater comfort and increased sensation during intimacy, leading to more enjoyable and pain-free experiences.
For Anyone Looking To Improve Overall Well-Being
Pelvic floor relaxation isn’t just about physical relief—it also plays a role in mental and emotional wellness. These muscles are closely linked to the nervous system, meaning pelvic relaxation techniques can reduce anxiety, promote stress relief, and improve body awareness.
For those in Brooklyn Heights, Park Slope, and Cobble Hill, working with a specialized NYC-based Pelvic Floor Therapist like Blair Mauri provides personalized, in-home guidance to address your unique needs. Whether you’re navigating pregnancy, healing from childbirth, or simply seeking to enhance your pelvic health, targeted pelvic floor exercises can be a transformative tool for reclaiming balance and confidence in your body.
Read Also:
Why Pelvic Floor Therapy Is Essential For Women’s Health: Key Benefits Explained
Pelvic Floor Therapy For Weak Abdominal Muscles After Pregnancy In Brooklyn Heights
Frequently Asked Questions About Exercises To Loosen Tight Pelvic Muscles
Why is pelvic floor muscle relaxation important?
Pelvic floor muscle relaxation is crucial for maintaining a balanced body. Tight pelvic floor muscles can lead to discomfort, pain, and issues with bladder and bowel function. Relaxation exercises help alleviate tension, support proper muscle function, and enhance overall pelvic health, facilitating a more comfortable daily life.
Is it possible to overwork the pelvic floor muscles?
Yes, overworking your pelvic floor muscles can lead to increased tension and dysfunction. It's important to have a balanced approach that incorporates both strengthening and relaxation exercises. Listen to your body, and if you experience discomfort or pain, consult with a pelvic health professional like Blair Mauri to ensure you're engaging in a safe and effective routine.
What equipment is needed for pelvic floor exercises?
Most pelvic floor exercises require no equipment and can be done using just your body. However, some exercises might benefit from the use of a yoga mat for comfort or resistance bands to add variety. In personalized sessions with Blair Mauri, she'll guide you through functional exercises and breath work tailored to your body's needs with or without the use of simple props.
How can I ensure I'm doing the exercises correctly?
Correct form is key to effective pelvic floor exercises. In fact, improper execution of these movements can lead to injury in some cases. With Blair Mauri’s in-home services, she can tweak your form and provide helpful advice in real time. This hands-on guidance ensures you perform each exercise safely and effectively. Blair will also explain the purpose behind each recommendation in detail, which will help you better connect with and perform the movements.
Can pelvic floor exercises be done during menstruation?
Yes, pelvic floor exercises can generally be continued during menstruation. However, it's important to listen to your body and modify as necessary. You might want to focus more on relaxation and gentle stretching if you're experiencing intense cramps or discomfort. Personalized guidance from a professional like Blair can help adjust your exercises to meet your needs during this time.
How long does it take to see results from pelvic floor exercises?
Results vary from person to person, but many individuals begin to notice improvements within a few weeks of regular practice. You can enhance your progress with consistency and the right guidance, such as the customized, empathetic care provided by Blair Mauri. Remember, maintaining your health is a lifelong journey, so continuous effort and proper modifications where needed will yield the best results.
