Yoga Poses for Pelvic Floor Stretching - relax your muscles

[hoochiNn]

Oh hello H.
Interesting story really .
I think I shall call it "The master learns" .
Back when God and I were kids playing together ,I thought I learned about the pelvic floor. The ancient greeks had it right about hubris . I think I have a pelvic floor injury .
I have lived a physical life (even recently) I suspect it may have happened while trying strongman type training ,but who knows . I have had lower back and hip issues the last year or 2 . The docs say the life I have led yada ,yada x rays shows damage yada yada learn to live with it spine isn't what it used to be yada do you want drugs .
Hmm all very well so I go about training around it . But here is a funny thing I come to realise my pelvic floor isn't right and I think it has some implications for the pain .
Now remember I am a guy who works his pelvic floor and does yoga and weights etc with little issue and has no pre or ed . I actually think my general and pelvic floor condition and control ; masked the problem.
I am actually doing a wide range of stretches and some work with foam roller as just standard day to day .
I have a interesting issue, front reverse kegel is fine so is back reverse kegel . Now I do vary stuff from time to time to amuse myself and learn . So I did a reverse back kegel going straight back rather than down and felt stuff . Now I felt this before but shrugged it off ,but playing with it today I came to the conclusion it is significant and related to the back pain.

I noticed that I had "knots" and pain on some the muscles that I named on my last post and I think having tension on muscles around other muscles, can make you hold tension on these around muscles without you even notice it. So what I'm trying since some time ago is to work on PF and muscles around (priorizing pf, of course).

Also, I started with foam roller too but when you start progressing and be more able to hold pain, it's recommended to switch to ball massage to be able to focus on muscle knots especifilly. Lacrosse ball is better than tennis ball, it's harder and the texture makes easier to roll on it.

[Pegasus]

I noticed that I had "knots" and pain on some the muscles that I named on my last post and I think having tension on muscles around other muscles, can make you hold tension on these around muscles without you even notice it. So what I'm trying since some time ago is to work on PF and muscles around (priorizing pf, of course).

Also, I started with foam roller too but when you start progressing and be more able to hold pain, it's recommended to switch to ball massage to be able to focus on muscle knots especifilly. Lacrosse ball is better than tennis ball, it's harder and the texture makes easier to roll on it.

I actually have a ball I use for massage it is a spiky thing sold for the purpose .
Since the position of the spasm is very internal I doubt I can massage it directly . That of course leaves me treating the external muscles as before and leaves me to think on how to treat the pelvic floor .
So I will do specific rk work and am looking for stretches that may be of use .

[hoochiNn]

I actually have a ball I use for massage it is a spiky thing sold for the purpose .
Since the position of the spasm is very internal I doubt I can massage it directly . That of course leaves me treating the external muscles as before and leaves me to think on how to treat the pelvic floor .
So I will do specific rk work and am looking for stretches that may be of use .

I remember reading that those spiky balls aren't as good as something more hard like the lacrosseball. I can really feel deeper massage than with the foam roll.

[MrsLooking4more]

My Spiky Message ball is high density and firm. It doesn't clench easily but it does gives a little.0ball.JPG
I also have a RumbleRoller and that baby is high density and super firm, it doesn't give at all, it is designed for self tissue message. So I guess it depends what item you get as to how well it will work for your needs.
0ball1.JPG

[Pegasus]

My Spiky Message ball is high density and firm. It doesn't clench easily but it does gives a little.0ball.JPG
I also have a RumbleRoller and that baby is high density and super firm, it doesn't give at all, it is designed for self tissue message. So I guess it depends what item you get as to how well it will work for your needs.
0ball1.JPG

That is the exact ball I have ,the roller I have sounds softer.
In any case these are useful for hips etc but I don't think I can use them on my pelvic floor directly . Which has me looking at stretches .

[hoochiNn]

That is the exact ball I have ,the roller I have sounds softer.
In any case these are useful for hips etc but I don't think I can use them on my pelvic floor directly . Which has me looking at stretches .

I find really really helpfull the lacrosse one for pelvic floor. You should search for a comparation between that ball and lacrosse and see if it can be helpfull for you

[Pegasus]

Between some stretches and chinese voodoo I have largely sorted this.

[PurpleOnes]

Some good pelvic floor stretches.

Going to do these with yoga routine for pelvic floor balance since do not have PreE.

Are you supposed to do all exercises together or sort of build a routine of them during a week?

When we are talking about a hindi squat are we talking about staying in that squat position or doing squats up and down?

[Pegasus]

If you find something you like include it.

Staying in the bottom position is the normal advice.

[PurpleOnes]

I see basicly try them all and pick the favourites that really stretch the area and keep working at them.