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Other/Mixed Comprehensive stretching routine to release lower body

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)

joemac

Level 3 Valued Member
Hi

Over many years, I developed very tight pelvic floor muscles, likely from psychological stress and anxiety. This tightness has caused various physical issues.

I've spent over 1,000 hours trying to relax my pelvic floor through meditation and breathwork, but it hasn't been enough.

In the last few months, I started a daily 30-60 minute stretching routine focused on three long-term goals:
  1. Asian squat
  2. Tailor Pose for sitting cross-legged
  3. Side-splits
I end each day with the following stretches:
  1. Kettlebell Good Morning Stretch for hamstrings
  2. Butterfly stretch for inner thigh muscles, groin, hip flexors, and abdominals. I sit on a yoga block with my back against a wall and gently place 15lb dumbbells on my legs below my knees.
  3. Wall Adductor and groin Stretch
  4. Pigeon Pose stretch for hip flexors and rotators. But my StrongFirst trainer recommended I switch to the 90-90 stretch.
  5. Sitting relaxed in an Asian squat with a wrapped yoga mat under my heels to elevate me
These stretches help relax my pelvic floor muscles. Doing them all for an hour leads to significant relaxation.

My plan is to do this each day for the next year, but I wish to optimize as much as possible given the amount of time I'm devoting here. I'm looking for experienced people to review my routine and suggest improvements.

Thank you,
Ilya
 
Last edited:
joemac said:
Hi

Over many years, I developed very tight pelvic floor muscles, likely from psychological stress and anxiety. This tightness has caused various physical issues.

I've spent over 1,000 hours trying to relax my pelvic floor through meditation and breathwork, but it hasn't been enough.

In the last few months, I started a daily 30-60 minute stretching routine focused on three long-term goals:
  1. Asian squat
  2. Tailor Pose for sitting cross-legged
  3. Side-splits
I end each day with the following stretches:
  1. Kettlebell Good Morning Stretch for hamstrings
  2. Butterfly stretch for inner thigh muscles, groin, hip flexors, and abdominals. I sit on a yoga block with my back against a wall and gently place 15lb dumbbells on my legs below my knees.
  3. Wall Adductor and groin Stretch
  4. Pigeon Pose stretch for hip flexors and rotators. But my StrongFirst trainer recommended I switch to the 90-90 stretch.
  5. Sitting relaxed in an Asian squat with a wrapped yoga mat under my heels to elevate me
These stretches help relax my pelvic floor muscles. Doing them all for an hour leads to significant relaxation.

My plan is to do this each day for the next year, but I wish to optimize as much as possible given the amount of time I'm devoting here. I'm looking for experienced people to review my routine and suggest improvements.

Thank you,
Ilya
Click to expand...
I have worked with a couple folks with very tight pelvic floors before, but they were all women and so I'm unsure how that would carry over (assuming based as "joemac" and "Ilya" you do not have lady parts).

My first questions are - why do you say it is a pelvic floor tightness issue? And have you done anything to address the apparent underlying problem of stress and anxiety?

Also - first step is usually to work with a urologist and a physical therapist. If you've spent this much time on your own trying to "fix" it through meditation and what not, have you gone to see a physical therapist about it? There are some now that even specialize in pelvic floor dysfunction, although normally I'm aware of that being attached to women's health.
 
John K said:
have you gone to see a physical therapist about it? There are some now that even specialize in pelvic floor dysfunction, although normally I'm aware of that being attached to women's health.
Click to expand...

@joemac -

@John K has it on the money. Though lately awareness for male issues have raised the caseload in our clinic to 75% women to 25% men who seek Biofeedback physical therapy interventions. It’s an avenue worth looking into…
 
Pelvic floor issues could also be a trauma response. Another avenue to consider.

To be blunt, if you have to spend 30-60 minutes a day to get relief, and then you have to repeat this everyday you’re treating symptoms not the cause and it’ not going to resolve your issues.

If relief is only temporary it’s likely the wrong approach. Our bodies are incredibly smart and do what they do for a reason. Restrictions and tightness are a response to a perceived danger or instability. You mention stress which can also be contributing. Figuring out the cause and treating that is what will get you long term and lasting results.

Also What kind of Breathwork did you try?
 
N of 1 experience.

Geoff Neupert's P3 Protocol (Sore Joint Solution) was a tremendous addition that cleared up alot of gaps I had, and improved my connection to the Pelvic Floor. It's not stretching persay, but I got more mobile and supple. It is a focus on breathing and moving in specific positions. It might be worth a try. He still has a valid 7 day trial link found here: The Sore Joint Solution-7-Day Free Trial - Chasing Strength.

Secondly, a few other things I have found helpful for myself is occasionally sitting on a deflated Coregeous ball from Tune Up Fitness / Jill Miller. With the earlier reference to Kelly Starrett, he's a big fan of Jill Miller.

Finally, some stuff from Conor Harris and PRI Trainer also helped alot, even if pelvic floor health was not my main intention as I dabbled in their techniques and programming.
 
I’d third p3 sore joint solution and second the PRI approach and people like Conor Harris and zac cupples. These two approaches actually address the root causes of most movement dysfunctions.
 
Thank you everyone for responses.

1. I know this issue is psycho-somatic. Whenever I feel negative emotion, I tighten up down there. I think I have spent decades this way. I have spent a lot of times going through my issues, along with meditation, and breathwork. But the stretches are clearly helping, after all, helping me to relax
2. I have met with a specialist in pelvic floor disfunction and her diagnosis was that its basically psycho-somatic and she have me a list of stretches. They have helped a lot.
 
Simon L said:
I’d third p3 sore joint solution and second the PRI approach and people like Conor Harris and zac cupples. These two approaches actually address the root causes of most movement dysfunctions.
Click to expand...
+1 to PRI, Conor Harris, and Zac Cupples.

As someone who went through focal dystonia, I am very well experienced in body tension and trauma response. I wouldn't ditch the meditation in place of the other stuff; I would do both. Learning to breath and relax through the tension response is where you might make progress. The above three sources are all about learning to coordinate breathing with posture and movement, in a freely moving sort of way, so I think they are worth looking into. Harris and Cupples both have extensive blogs and youtube channels.

When I had dystonia really bad, it genuinely felt disorienting (almost like I was going to have vertigo) to get my muscles to relax during the movements that triggered my tension. In my case, the tension was almost like my body's way of "protecting" me from the negative stuff, so learning to let the tension go felt unsafe at first. For my case, mental and physical work was needed, thus my suggestion to do both.

I know it's not the same thing as your issue, but I think there are similarities. Hope you find that helpful.
 
joemac said:
Thank you everyone for responses.

1. I know this issue is psycho-somatic. Whenever I feel negative emotion, I tighten up down there. I think I have spent decades this way. I have spent a lot of times going through my issues, along with meditation, and breathwork. But the stretches are clearly helping, after all, helping me to relax
2. I have met with a specialist in pelvic floor disfunction and her diagnosis was that its basically psycho-somatic and she have me a list of stretches. They have helped a lot.
Click to expand...
If your issue is psycho-somatic, then that needs to be addressed. Stretches are a needed bandaid, but "optimizing" the time you spend might mean going to see a therapist or counselor to deal with the mental health issue.
 
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