Pelvic Floor Relaxation for Men with Chronic Pelvic Pain

Hi, my name’s Michelle and today I’m going
to guide you through a relaxation session for your pelvis and pelvic floor muscles. I will be guiding you through the process
of relaxation which involves body scanning, breathing and pelvic floor muscle relaxation
techniques. This is the short form version of this video. I’ll release the long form version in the
coming months. The only equipment you’ll need for this session
is a couple of pillows or cushions to support your legs and one for your head if needed. Try to stay awake for the duration of the
relaxation if you can and please let me know if you find this technique helpful. Before starting this pelvic relaxation make
it’s helpful to have your body is warm. You might like to have had a warm bath or
shower before starting. It’s best to wear comfortable loose clothing
and set up in a quiet dimly lit area. First of all I’d like you to lie down or rest
back in a semi reclined position with your legs elevated position. Place a cushion outside each of your thighs
and then lie down. Close your eyes, reposition your thighs and
buttocks and allow your legs to naturally roll slightly outwards. Body scan
Let’s start by scanning your body with your mind’s eye to notice any areas of tension
or tightness that you might be holding onto in your body. Notice your face, your jaw, your chest and
shoulders, your lower back belly, hips and buttocks, the area in and around where you
sit between, the front of your thighs, your shins, ankles and feet. Just notice any tension that you might be
holding onto, feel the sensation and act as observer without judging or labelling the
sensation. Deep Breathing
Now bring your hands to rest over your lower abdomen so that the tips of your third fingers
are gently touching. Draw your attention to your breath. Notice the smoothness of your breath and the
brief pauses between the inbreath in and out breath. Notice the depth of your breath. Gently deepen your breath and slow the pauses
between your inbreath and outbreath. Allow your belly to rise as you deepen your
inbreath so that the tips of your third finger move apart. Allow your rib cage to passively recoil with
the outbreath – there’s no need to force the outbreath, the breath will leave your body
without effort and your finger tips will move back together and softly touch. Inbreath belly rises, rib cage expands to
the sides, outbreath belly falls. Feel the softening of your belly with the
outbreath. Notice the softening of buttocks and hips
with the outbreath, any tension melting away. Feel the softening and letting go of your
testicles with the outbreath. Allow your two pelvic openings to relax and
let go with your outbreath. Pelvic Floor Muscle Relaxation
Picture your pelvic floor in and around where you sit like a hammock extending from your
pubic bone at the front to your tailbone at the back. Your pelvic floor muscles also attach side
to side between your sitting bones deep in your buttocks. Notice any sensation between your pubic bone
and your tail bone around the base of your penis or your anus. Notice any sensation between your sitting
bones. Breathe deeply into this area allowing your
abdomen to rise. Feel the warmth and softness of your lower
belly with your breathing. Allow this softness to extend down to extend
between your pubic bone and tail bone. Soften and relax this area with each breathe
out. Imagine allowing the stream of urine to pass
with your out breath. Breathe in and your belly rises, breath out
feel your belly soften. Soften your belly and your testicles. Allow your testicles to relax and gently lower
them away from your body. Feel any tension melt away and dissolve as
you relax. Soften your buttocks and allow your body to
sink down. Allow your anus to soften and let go as if
you’re sgently passing gas. Notice the area behind your anus extending
to your tailbone. Soften the
area between you anus and your tail bone. Keep your buttocks soft, your testicles relaxed,
abdomen soft and relaxed. Stay with this practice for a few moments
longer focusing on the sense of peace, calm and letting go. When you’re ready, start to bring your awareness
back to your surrounds and slowly waken your body bending your fingers and toes and open
your eyes. You can practice this routine daily and use these techniques of deep breathing and
pelvic floor relaxation when you notice your pelvic floor developing tension. Let me know in the comments below if this
short form video helps your pelvic relaxation. Thank you for allowing me to guide you through
this relaxation today, I’ll see you next time.

2 Replies to “Pelvic Floor Relaxation for Men with Chronic Pelvic Pain

  1. as a 28 year old living 5 years with chronic pelvic floor pain, videos like these are very helpful; thank you. Keep them coming, and don't be afraid to make them more intense. I've come a long way with cognitive therapy and relaxation techniques. Thank you Michelle!

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