How to Relax Pelvic Floor Muscles
- 1). Identify the muscles. If you are not sure where your pelvic floor muscles are, try to stop the stream of urine when you are using the bathroom. The muscles you clench to stop that stream are your pelvic floor muscles. If you clench and release the muscles, starting and stopping the flow of urine a few times, you will become familiar with the feeling of the muscles and the sensation of tightening and relaxing the pelvic floor.
- 2). Sit in a chair with your feet flat on the floor. A firm chair, like a wooden chair without a cushion, is ideal.
- 3). Take a deep breath and tighten your muscles like you did when you stopped the flow of urine.
- 4). Release your breath and unclench your pelvic muscles the way you did when you released the flow of urine. It may help to relax your jaw and let your mouth fall open at the same time as you are relaxing your pelvic floor muscles. According to Babyworld, you can think of yourself as lifting an elevator with your pelvic muscles when you tighten them and then releasing that elevator and sending it to the basement when you relax your muscles.
- 5). Repeat the process. Getting used to the feeling of relaxing your pelvic floor muscles takes practice.
