Relaxation is the ability of your pelvic floor to let go of any tension and get back to relaxed state.
A pelvic floor that is relaxing well will better resist fatigue and have a higher contraction power on the next squeeze while avoiding a painful condition called hypertonicity.
3 key ideas to know about Relaxation
It's the most challenging indicator!
Starting relaxed is one thing but relaxing after having contracted strongly is another level! Even for people who have a healthy pelvic floor, relaxing on demande can be challenging.
There is a mix of factors that make it challenging:
The way our body works: it's more complicated to release tension from a muscle than adding tension to a muscle.
Mental tricks: Have you ever tried to control your body "Don't pee on yourself now" and you have a leak 15 seconds later.. Well, the same happens with relaxation. We tend to think "Relax now" and face the difficulties of relaxing on demand.
Muscles remember: when they get traumatised or over trained, muscles can present cramps. A little signal that you have trained enough ;) And should now focus on active rest / relaxation.
It's not wasted time
We tend to focus on contracting the pelvic floor and gaining strength but relaxation is just as much important. If you don't let the muscle take its rest time, it won't be able to perform just well on the next squeeze.
The golden rule given by physiotherapist is: Always relax twice as much as you contract. If you contract your pelvic floor for 5 seconds, relax for 10!
It should be your main focus if you have an over-tight pelvic floor
If you suffer from dyspareunia or have heard of over-tight or hypertonic pelvic floor from your medical specialist, you might want to consider exercises that are focused on relaxation only.
If the size of the Perifit Care doesn't create discomfort, and with a heavy focus on relaxation during the Kegels, it won't do harm.
However, if Kegels are centred around contraction with too little attention to fully letting go after the contraction, it may result in further tightening of the pelvic area.
Some relaxation focused techniques outside of Perifit are: massages, meditation, oral guidance.
Tips to improve pelvic floor's Relaxation
Breaaaaath all the way through
Monitor the use of your abdominals: To relax on timing, we tend to use our abs to push and relax a little faster. This is tempting but try to avoid it so that your brain doesn't get the wrong signals. Take your time, breath in and out and let your pelvic floor fully let go of any tension.
Consider other techniques: pelvic floor training is not always enough for people who need a heavy focus on relaxation. Consider meditation exercises, massage creams..
Exercise in Practice Lab to practice Relaxation
Start relaxed. Take your time if you need to.
Contract your pelvic floor slowly once. Release slowly afterwards and make sure you let go until both lines (green & red) are in the lowest part of the screen.
Take a 15 seconds break & try to stabilise the lines (letting go of any tension).
Repeat 3 times and get back to relaxed state. Can do it only twice? Don't worry, you'll get there with training. Twice is good already!
Contract your pelvic floor 3 times in a row, releasing fast between each.
Release slowly and take a 15 seconds break.
Repeat 3 times and get back to relaxed state. Can do it only twice? Don't worry, you'll get there with training. Twice is good already!
What can affect your pelvic floor's Relaxation ?
Thinking about it too hard: As mentioned before, the more you tell yourself "relax now", the more you'll have troubles doing so. Be kind to yourself, take your time and don't aim for 100% just yet.
Natural contraction: it's a real condition. If you suspect that you might have an hypertonic pelvic floor (with tension even at relax state), reach out to a specialist. She/he will be able to give you tips on techniques focused on relaxation only.
If all our tips do not help, it might be a good idea to book an appointment with a pelvic floor specialist. She'll be able to draw a full diagnosis with you and usually have a broad set of tips to offer. What's more, they usually know about Perifit Care and will be able to give you tips to get the maximum benefits of its use.