We’ve been diving deep into the pelvic floor, and there’s no stopping us now! Over the next two months, we’ll continue exploring this essential topic before switching gears.
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The Hidden Connection: Jaw Tension and Pelvic Floor Tension
Have you ever noticed how tension in one part of your body can mysteriously affect another seemingly unrelated area? Let’s explore the fascinating connection between jaw tension and pelvic floor tension.
Jaw tension is often a subconscious response to stress or anxiety, and it can surprisingly impact your pelvic floor muscles. Give it a try: clench your jaw and attempt to take a deep breath in. Did you find it challenging to achieve a full breath, like the 360-degree breathing we've discussed in previous newsletters?
When you clench your jaw, you’re inadvertently preventing your pelvic floor from having the opportunity to lengthen and relax. This can lead to tight pelvic floor muscles, which may result in pain, incontinence, and constipation.
How to Cultivate Pelvic Floor Harmony
Now, let’s get to the good part—how to fix it! Here are a few exercises designed to help lengthen your pelvic floor:
360 Degree Breathing
Find a Comfortable Position: Sit or lie down in a relaxed position, ensuring your spine is straight but not tense.
Place Your Hands: Rest your hands gently on the sides of your ribcage to feel the expansion of your breath.
Inhale Deeply: Breathe in deeply through your nose, focusing on expanding your ribcage laterally (to the sides), into the back, and down into your belly.
Relax the Pelvic Floor: As you inhale, imagine the breath traveling all the way down into your pelvic floor. Feel the muscles gently relax and lengthen as the diaphragm descends.
Exhale Completely: Slowly exhale through your mouth, feeling the pelvic floor gently lift and engage as the diaphragm rises.
Repeat and Relax: Continue this deep, controlled breathing pattern for several cycles, aiming to release any tension in the pelvic floor with each exhale.
Happy Baby Pose
Starting Position: Lie on your back with your knees bent towards your chest.
Grip Your Feet: Reach for the outsides of your feet with your hands. Your knees should be wider than your torso, and your shins should be perpendicular to the floor.
Flexibility: Your ankles should be directly over your knees, and your thighs should be pressed towards your belly.
Adductor Rock Backs
Starting Position: Begin in a kneeling position on the floor with your knees slightly wider than hip-width apart and your toes pointed behind you. Extend one leg straight out to the side.
Rock Back: Slowly lower your hips back towards your heels while keeping your upper body upright. You should feel a stretch along the inner thighs and groin area.
Return to Starting Position: Pause briefly at the stretch position, take a deep inhale, then return to the starting kneeling position. Repeat the movement for several repetitions, gradually increasing the depth of the stretch as comfortable.
Motivation Tip: Release Tension, Embrace Relaxation
Nourish your pelvic floor by practicing mindful relaxation techniques daily. Incorporating gentle exercises and conscious breathing empowers your body to release tension and cultivate a state of deep relaxation.
Ready to nurture your pelvic floor? Connect with us to learn more and explore tailored exercises for your journey to harmony!
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