Eventually, this page will be broken into the following sections:

(At the moment, this page is a work in progress)

Stress-Reduction Techniques

Stretches

Trigger Point Release

Further Reading (Hans Protocol) (Dr. Goldstein Article) (Anderson/Wise Article)

(A Headache in the Pelvis) (Prostatitis Article)

Stretches

Cat-Camel (20 reps/day)

Setup

• Begin on all fours with your arms directly under your shoulders and knees bent 90 degrees.

Movement

• Slowly round your back up toward the ceiling, then let it sag down to the floor while looking up, and repeat.

Tip

• Make sure to use your entire back for the motion and keep your movements slow and controlled.

Happy Baby Stretch – Hands on Knees (2 min/day)

Setup

• Begin lying on your back with your legs bent and feet resting on the ground.

Movement

• Lift your legs off the ground with your knees bent and hold onto your knees. Let your legs fall outward, relaxing your pelvic floor muscles.

Tip

• Make sure to continue breathing evenly. This should be a gentle stretch.

Deep Squat with Pelvic Floor Relaxation (2 min/day)

Setup

• Begin in a standing upright position with a stable object at your side for support.

Movement

• Lower yourself into a deep squat position, allowing your pelvic muscles to lengthen and relax. Hold this position and breathe.
• Lean your back against a wall, like we did in clinic.

Tip

• Make sure to breathe evenly throughout the exercise to let yourself relax. Stop the exercise if it worsens your symptoms.

Ghost Stretch – Freeing the Pudendal Nerve (2 min/day)

Setup

• Sit on a hard chair with your back straight.

Movement

• Take foot from right leg and rest it on top of the left leg.
• Lean forward and hold.

Tip

• Attempt to keep back straight as you lean forward.
• Modified from Jinshanmu.

Additional Routines

Self Release of Urogenital Triangle

• Lying down on your back in a relaxed position use your hands to find your sits bones. This the the bottom of the triangle pelvic floor muscles. The top is located above the penis.
• Find different sore spots in this musculature and leave gentle sustained pressure until the discomfort changes. Keep breathing as you do this.
• Spend no more than 5 minutes once a day on this.

Diaphragmatic Breathing

• Periodically throughout the day feel your low ribs and belly expand as you inhale. As you inhale, you should feel your pelvic floor expand down.
• Passively exhale.
• About 2 -5 minutes.
• 2-3 times a day.

Pelvic Floor Awareness

• Periodically throughout the day, check in with your pelvic floor muscles. Relax them if you are holding tension in those muscles.
• Notice how posture affects your pelvic floor. Stacking your diaphragm over your pelvis (sitting upright) allows for better movement of the pelvic floor throughout that day.
• Sometimes, sitting on a towel roll between the sits bones of the pelvis can help improved awareness of contraction v relaxation of pelvic floor muscles.