The pelvic floor tends to hold residual tension on a regular basis. This residual tension prevents you from relaxing the pelvic muscles, which makes them more prone to fatigue. When your pelvic muscles are fatigued, you are more likely to experience problems with incontinence. When pelvic muscles are “too tired,” it becomes difficult to hold the urethral sphincter closed, and urine can leak. Therefore, it is very important to practice pelvic relaxation, learning to release completely the pelvic floor.
Pelvic Floor Relaxation in Legs up the Wall offers a release for the low back and lower body, and an opportunity to quiet and rest the mind.
You may want a pillow and/or a blanket for support in this pose. Have these close by you so that you can reach them easily if needed.
• Sit sideways against a wall with the sides of one hip and shoulder/arm against the wall.
• Carefully, turn your body so that your legs prop against the wall. Recline onto your back.
• If you have moved away from the wall, use the strength of your hands and arms to gently lift your body and slide your hips closer to the wall.
• You should feel comfortable in this position. If necessary, place a cushion or a blanket under your lower back or tailbone for support. You may want a pillow under your head or neck as well.
• Rest completely.
• Breathe rhythmically and calmly, clearing your mind and body of tension.
• Stay in this pose for at least 5 minutes, and up to 15 minutes.
• When you are ready to come out of the pose, bend your knees and bring your thighs to your chest, wrapping your arms around the outside of your knees. Rest.
• Gently roll onto your right side, resting completely on the side of your body, letting your back, legs, and pelvis melt into the floor.
• Finally, place your palms against the ground. Using the strength of your arms, rather than your back, push yourself to a seated position.