Day 4 of Pelvismas: How to Release Belly Tension and Care for Your Core

Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Welcome to the 4th day of Pelvismas! 🎄 Today, we’re focusing on a common yet often overlooked issue: belly tension. Whether it’s from abdominal surgery, a c-section, or simply daily stress, belly tightness can impact your overall comfort and pelvic floor health. In this post, we’ll explore why belly tension happens, how it affects your body, and provide you with simple, effective techniques to find relief.

Why Does Belly Tension Happen?

Belly tension can occur for several reasons, including:

• Abdominal Surgery: Procedures like appendectomies or hernia repairs often leave scar tissue that can create tightness. Or even Tummy Tucks or hysterectomies etc

• C-Sections: After childbirth, the abdominal area may feel tight or restricted due to healing scar tissue or changes in muscle function.

• Stress: Many people unconsciously hold tension in their abdomen, especially during times of stress or poor posture.

This tension can limit mobility, increase discomfort, and even affect the pelvic floor’s ability to function optimally. That’s why addressing it is essential for overall core and pelvic health.

Techniques to Release Belly Tension

Here are some simple techniques to help you release belly tension, improve mobility, and feel more comfortable:

1. Gentle Abdominal Massage
Abdominal massage can help soften scar tissue, improve circulation, and release tight areas.

• How to Do It:

  • Lie on your back with your knees bent.

  • Place your hands on your belly and use gentle, circular motions around the area.

  • Focus on areas that feel tight or tender, but avoid pressing too hard.

• Pro Tip: Use a bit of body-safe oil or lotion to make the massage smoother. If you’ve had surgery, wait until your doctor gives you the green light before massaging around the scar.

2. Diaphragmatic Breathing
Deep breathing is one of the most effective ways to relax the abdominal muscles and connect with your core.

• How to Do It:

  • Sit or lie in a comfortable position.

  • Place one hand on your chest and the other on your belly.

  • Breathe in deeply through your nose, letting your belly rise as you fill your lungs with air.

  • Exhale slowly through your mouth, feeling your belly soften and relax.

• Why It Works: This helps release abdominal tension while supporting your pelvic floor’s natural movement.

3. Stretching for Belly and Core Release

• Cat-Cow Stretch:

  • Start on your hands and knees.

  • Inhale as you arch your back, lifting your head and tailbone (Cow Pose).

  • Exhale as you round your back, tucking your chin and pelvis (Cat Pose).

  • Repeat for 5–10 breaths to gently stretch the abdominal area.

• Seated Side Stretch:

  • Sit cross-legged or in a chair.

  • Reach one arm overhead and lean to the opposite side, stretching through your ribs and belly.

  • Hold for 3–5 breaths and switch sides.

How These Techniques Support Recovery

If you’ve had abdominal surgery or a c-section, these techniques can:

• Soften Scar Tissue: Gentle massage and stretching help prevent adhesions and keep the tissue pliable.

• Restore Mobility: Releasing tension improves range of motion in your core and pelvis.

• Reduce Discomfort: Relaxing the abdominal area can relieve pressure on the pelvic floor and surrounding muscles.

A Gentle Reminder

While these techniques are safe for most people, it’s always a good idea to consult your healthcare provider or pelvic floor physical therapist if you’re recovering from surgery or have significant discomfort. They can provide personalized guidance and ensure you’re on the right path to recovery.

Join Us for More Pelvismas Fun!

This is just the start of your belly-care journey! Make sure to check out our Day 4 of Pelvismas YouTube video for demonstrations and additional tips.

Stay tuned for Day 5, where we’ll explore another essential tool or technique to empower your pelvic health. Every day of Pelvismas brings you closer to a stronger, healthier you!

Happy Pelvismas! 🎄

For more tips, tools, and resources, visit our blog at EmpowerYourPelvis.com and follow us on social media. Don’t forget to share this post with anyone who could benefit from a little belly TLC!

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Give the Gift of Pelvic Health – Pelvic Floor Physical Therapy Gift Cards!

Are you searching for a thoughtful, meaningful gift that shows you truly care? Look no further! A Pelvic Floor Physical Therapy Gift Card is the perfect way to support your loved one's health and wellness journey.

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)