Tight and overworked pelvic floor muscles might contribute to constipation or incomplete bowel evacuation. Tight muscles are not strong muscles. The puborectalis muscle wraps around the rectum at the anorectal angle (see blog about Constipation), so you can imagine how tightness and overactivity of this muscle can affect evacuation of your bowels. Relaxation of pelvic floor muscles and the ability of these muscles to move through their whole range is important, even when sitting on the toilet.
-Try the following-
Pelvic floor relaxation exercises and stretches: Aim for 10 minutes of intentional diaphragmatic breathing and pelvic floor relaxation a day.
Start in a comfortable position. People mostly choose lying flat on their back with their legs slightly open and feet relaxed outward. Do deep and slow diaphragmatic breathing (see blog). When you breath in, try and imagine your pelvic floor/bowl opening up.
- Breath in – open vagina, open anus
- Breath out – try keep the relaxed feeling
- Breath in – open vagina, open anus
- Breath out – try keep the relaxed feeling
Hold these positions/stretches while doing 10 deep breaths in each position. You should feel stretching but no pain. Only do the ones you feel comfortable with- choose the positions that feel best for you.
“I L U” massage:
I: Start on the left top corner of your tummy where your bowels are positioned. Perform a deep downwards stroking movement, or circular movements going down.
L: Now begin at the right top corner and move across to the left and down the left performing the same motions. The shape is similar to an upside-down L.
U: From the bottom of the R side go up and across to the left and down to shape an upside-down U. Performing stroking or circular motions. Repeat I L U a few times.
