How To Relax Pelvic Floor Muscles? A Step-by-Step Guide

By Kendra Reed

Updated On

The pelvic floor, a group of muscles that support the pelvic organs, plays a crucial role in overall health and well-being. These muscles help control bladder and bowel function, support sexual activity, and maintain proper posture. When the pelvic floor muscles become tight or tense, it can lead to various issues such as urinary incontinence, pelvic pain, and discomfort during intercourse. Relaxation exercises for the pelvic floor can help alleviate these problems and improve overall pelvic health.

Key Takeaways

  1. Recognizing signs of pelvic floor tension, such as urinary incontinence and pelvic pain, is essential for taking action.
  2. Various relaxation techniques, including deep breathing, Kegel exercises, and pelvic floor physical therapy, can help relax the pelvic floor muscles.
  3. Incorporating pelvic floor relaxation exercises into your daily routine can lead to long-term benefits for overall health and well-being.

Signs Your Pelvic Floor Needs Relaxation Exercises

It’s important to be aware of the signs that indicate your pelvic floor muscles may need relaxation exercises. Some common signs include:

  • Urinary incontinence: Leaking urine when coughing, sneezing, or laughing can be a sign of pelvic floor tension.
  • Pelvic pain: Chronic pelvic pain or discomfort, especially during intercourse, may indicate tight pelvic floor muscles.
  • Frequent urge to urinate: Feeling the need to urinate frequently or urgently can be a sign of pelvic floor dysfunction.
  • Constipation: Difficulty having a bowel movement or straining during bowel movements can be related to pelvic floor tension.

If you experience any of these symptoms, it’s essential to take action and incorporate pelvic floor relaxation exercises into your daily routine.

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How to Relax Pelvic Floor Muscles?

There are several effective techniques for relaxing the pelvic floor muscles. Here’s a step-by-step guide to some of the most popular methods:

Deep Breathing

  • Lie down or sit in a comfortable position.
  • Place one hand on your chest and the other on your belly.
  • Inhale deeply through your nose, allowing your belly to rise.
  • Exhale slowly through your mouth, feeling your belly fall.
  • Repeat for 5-10 breaths, focusing on relaxing your pelvic floor muscles as you exhale.

Kegel Exercises

  • Identify your pelvic floor muscles by stopping urination midstream. The muscles you use are your pelvic floor muscles.
  • Lie down or sit in a comfortable position.
  • Contract your pelvic floor muscles, holding for 5-10 seconds.
  • Relax your muscles for 5-10 seconds.
  • Repeat 10-15 times, 2-3 times a day.

Pelvic Floor Physical Therapy

  • Seek the guidance of a pelvic floor physical therapist for personalized relaxation exercises and manual therapy techniques.
  • Your therapist may use biofeedback, which involves using sensors to monitor your pelvic floor muscle activity and help you learn to relax them effectively.

Remember to be patient and consistent with your pelvic floor relaxation exercises. It may take time to see improvements, but regular practice can lead to significant benefits.

Benefits of Pelvic Floor Relaxation Exercises

Incorporating pelvic floor relaxation exercises into your daily routine can lead to numerous benefits for your overall health and well-being, such as:

  • Improved bladder control: Relaxing the pelvic floor muscles can help reduce urinary incontinence and improve bladder control.
  • Reduced pelvic pain: Pelvic floor relaxation exercises can help alleviate chronic pelvic pain and discomfort, particularly during intercourse.
  • Enhanced sexual function: Relaxed pelvic floor muscles can lead to improved sexual sensation, arousal, and satisfaction for both partners.
  • Better bowel movements: Pelvic floor relaxation can help ease constipation and promote more comfortable bowel movements.
  • Improved posture: Relaxed pelvic floor muscles can contribute to better posture and reduced lower back pain.

By consistently practicing pelvic floor relaxation exercises, you can experience these benefits and improve your overall quality of life.


Pelvic floor relaxation exercises are a simple yet effective way to promote pelvic health and overall well-being. By recognizing the signs of pelvic floor tension and incorporating relaxation techniques like deep breathing, Kegel exercises, and pelvic floor physical therapy into your daily routine, you can alleviate symptoms such as urinary incontinence, pelvic pain, and sexual discomfort.

Remember, consistency is key when it comes to pelvic floor relaxation exercises. Make them a regular part of your self-care routine, and you’ll be on your way to improved pelvic health and a better quality of life.

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Q: How often should I do pelvic floor relaxation exercises?

A: Aim to practice pelvic floor relaxation exercises daily, or at least 2-3 times a week, for the best results.

Q: Can men benefit from pelvic floor relaxation exercises?

A: Yes, both men and women can benefit from pelvic floor relaxation exercises, as everyone has pelvic floor muscles.

Q: Can pelvic floor relaxation exercises be done during pregnancy?

A: Yes, pelvic floor exercises are safe and beneficial during pregnancy, but consult your healthcare provider for guidance.

Q: How long does it take to see results from pelvic floor relaxation exercises?

A: Results vary, but most people notice improvements within a few weeks to a few months of consistent practice.



Kendra Reed

Dr. Kendra Reed is a dedicated general medicine physician with 7 years of clinical experience. After graduating from medical school, she completed her residency in internal medicine, developing a well-rounded skillset in diagnosing and treating a diverse range of conditions. Patients appreciate Dr. Reed's warm bedside manner and commitment to providing comprehensive, personalized care. In addition to her clinical work, she is actively involved in community outreach programs, educating the public on important health topics. Dr. Reed is known for her ability to establish trusting relationships with her patients and help them achieve their wellness goals.

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