Introduction
The pelvic flower comprises different muscles which run in a sling-like pattern from the tailbone toward the pubic bone in front of the pelvis. These muscles have different functions supporting the organs, like the bladder, bowel, and uterus, helping control the bladder and bowel movements, and having a role in sexual function. They are also part of the deep core muscles and contribute to stabilizing the spine and pelvis during vertical movements. Pregnancy, a sedentary lifestyle, and age lead to changes in the pelvic floor. This is where yoga and pelvic physical therapy come into play.
How Does Yoga Help in Pelvic Floor Physical Therapy?
Yoga teaches a person to mindfully stretch, strengthen and relax body muscles to keep them in equilibrium. This approach makes it an appropriate technique to strengthen the pelvic floor muscle and address pain in the pelvic area.
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Meditation and Relaxation - Yoga has been popularly known as a stress reducer for centuries. It is also being used as a spiritual practice to develop and train the mind and body to become aware of their nature and to self-observe. Pelvic floor problems make it difficult for a person to relax, especially when they are in pain. It also tends to clench or tighten the muscles whenever the person feels uncomfortable. With meditation and relaxation, pelvic floor physical therapy can reduce the affected person's tolerance toward pain. These methods, while performed together, relieve tension and decrease the stress signals throughout the body, giving the person a chance to focus on healing.
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Muscle Strengthening - Yoga helps build strength which will complement the work of physical therapy. The pelvic floor has many functions that play a major role in the core part of a person's body. It stabilizes a person during static positions and trunk movements, which need balance. In yoga, significant control of the body is required since a person holds the body in certain poses that move the body in dynamic movements and challenge a person's balance. This also increases a person's core strength. Yoga poses also help create more stability within the pelvic floor, allowing a person to stay strong and relaxed during their day-to-day activities.
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Flexibility - Proper stretching is important for a healthy pelvic floor. An overly tight pelvic floor is easily affected by the surrounding muscles, and with yoga and stretching, it is easier to elongate these muscles. Muscles of the hips, legs, lower back, and abdomen are connected with the pelvic floor muscles. While tension is reduced in these areas, it reduces tension directly from the pelvic floor. This can improve problems like bowel and urine leakage and pelvic pain.
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Breathing Techniques - Deep breathing technique of yoga is very important for pelvic floor rehabilitation. When performed in the right manner, deep breathing technique will engage the diaphragm, a dome-shaped muscle situated under the lungs. When a diaphragmatic breath is taken, the muscle will contract and compress the organs of the abdomen down to the pelvic floor. In response, the pelvic floor will relax to accommodate the downward pressure, thereby creating a passive stretch in the muscles. The muscles will return passively to their starting positions. When a person regularly performs various breathing techniques, it will improve their pelvic floor coordination and decrease the stress response of the body. Many people carry stress as muscle tension in the pelvic area, which leads to pelvic floor dysfunction and pain. Decreasing the body's stress response will decrease the heart rate and blood pressure, reducing muscle tension.
What Are the Different Yoga Poses to Strengthen the Pelvic Floor Muscles?
Some effective yoga poses that can strengthen the pelvic muscles are mentioned below:
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Malasana-The Garland Position
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While performing malasana, the person is advised to stand and keep their two feet together.
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Try stretching the feet about two feet apart.
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Then fold the hands in a Namaskara position. Then sit down straight, bend the knees, and push the chest forward.
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Always remember to keep the back straight and not bend the neck forward. Breathe five times and then relax.
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Stand and repeat the position about ten times.
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Setu Bandhasana
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Setu means bridge. In this position, the person has to bend their body like a bridge or an arch.
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While performing this pose, the person should lie flat on the back and face the palm downward.
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Bend the knees and bring the feet close to the buttocks. Lift the back and bend the body like an arch.
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Hold the position for about 30 seconds and relax. Then repeat this position about ten times.
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Salabhasana Locust Pose
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This asana mainly helps in strengthening the muscles of the lower back. This pose is quite difficult, but a person can achieve perfect results after a few days of practicing them.
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To perform this pose, the person should lie flat on the stomach and slowly raise the body's upper portion.
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Raise the hands similarly to the body and face the palm upward.
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Raise the legs to bend like a bow without bending the knees.
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Supta Baddha Konasana
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The person should lie flat on the back and face the palm upwards.
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Then gently spread the legs three feet apart and bend the legs by pulling them towards the buttocks.
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Bring the feet into a Namaskara position and hold it for about 15 seconds. Relax the legs and repeat the position about 10 times.
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Virabhadrasana II
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Veerabhadrasana strengthens the middle section of a body.
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Stand straight and keep your hands at the hip to do this pose.
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Stretch the legs about four feet apart. If the person is shorter, the legs can be stretched for about three feet.
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Turn the right leg clockwise to the right side so the right foot stands perpendicular to the left.
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Stretch the arms to the sides at shoulder height and bend to the right so that the right side comes parallel to the ground.
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Hold the position for about 30 seconds and relax; repeat about ten times.
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Conclusion
When pelvic muscles lose their strength, it can cause problems in the pelvic region called pelvic floor dysfunction. Pelvic floor dysfunction can include incontinence or prolapse of internal organs. The pelvic region problems include uterine prolapse, rectal prolapse, vaginal wall prolapse, urinary incontinence, and fecal incontinence. It is important for every person, especially women, to exercise and mainly focus on the muscles of the pelvic region. Several yoga asanas can help strengthen the pelvic muscle and overcome problems in the pelvic region.
