The pelvic floor is a group of muscles and connective tissues that stretch like a hammock or sling from the pubic bone in the front to the tailbone in the back, supporting the bladder, bowel, and uterus in females. These muscles assist with core stability, control over urination and bowel movements, and sexual function. A healthy pelvic floor must be able to both contract to maintain continence and fully relax to allow for the passage of waste and comfortable movement.
Many people are familiar with Kegel exercises aimed at strengthening weak pelvic floor muscles, but a common and often overlooked issue is a hypertonic, or tight, pelvic floor. This condition involves the muscles being constantly contracted or in a state of spasm, which prevents them from functioning correctly and requires a focus on relaxation rather than strengthening. The techniques described below are specifically for promoting this necessary muscle release.
Recognizing Signs of Pelvic Floor Hypertonicity
A hypertonic pelvic floor occurs when the muscles are in a chronic state of tension and cannot fully let go. This constant contraction can feel like a knot or a tough stress ball, and the lack of flexibility can actually make the muscles weak and unsupportive over time. The muscle tightness restricts blood flow, which can lead to pain and various functional issues.
Common symptoms that point toward pelvic floor hypertonicity involve difficulty with functions that require muscle relaxation. These include chronic pain in the pelvis, low back, or hips, as well as pain during sexual intercourse or tampon insertion. Issues with elimination are also frequent, such as constipation, straining during bowel movements, or difficulty starting or stopping the flow of urine.
The tension often arises from factors like chronic stress, which causes a reflexive clenching, or from postural habits like constantly tucking the tailbone. Holding urine or stool for long periods can also contribute to the muscles learning to stay contracted. If you notice these symptoms, it suggests your focus should shift from strengthening to conscious relaxation.
Core Relaxation: Mastering Diaphragmatic Breathing
Diaphragmatic breathing, often called “belly breathing,” is considered the foundational technique for pelvic floor relaxation because of the direct physical connection between the two muscle groups. The diaphragm, the main muscle of respiration located beneath the lungs, and the pelvic floor muscles work together as a synchronized unit to manage pressure within the abdomen.
As you inhale deeply, the diaphragm moves downward into the abdominal cavity, which simultaneously causes a gentle, downward lengthening and relaxation of the pelvic floor muscles. Conversely, during the exhale, the diaphragm moves upward, and the pelvic floor gently recoils back to its resting position. This coordinated movement is essential for achieving muscle release.
To practice, lie on your back with your knees bent and place one hand on your lower belly and the other on your chest. Inhale slowly through your nose, focusing on allowing your lower hand to rise as your belly expands, while trying to keep the hand on your chest relatively still. As the belly expands, visualize the pelvic floor softening and dropping toward the floor.
Exhale slowly through your mouth, allowing the belly to fall back to a resting state, which allows the pelvic floor to passively return to its baseline. The goal is not to force the breath but to encourage a slow, relaxed movement, with the exhale often being slightly longer than the inhale. Practicing this for five to ten minutes daily can restore the natural rhythm and teach the muscles how to fully release tension.
Physical Release: Targeted Stretches and Movement
In addition to breathing, specific physical postures can help lengthen the pelvic floor and the surrounding hip and inner thigh muscles, which often hold secondary tension. These movement-based releases provide a deeper stretch to the entire system connected to the pelvis.
One highly accessible posture is the Deep Squat, also known as Malasana in yoga, which gently encourages the pelvic floor to open and lengthen. To perform this, stand with your feet slightly wider than your hips and toes turned out, then slowly lower your hips down as far as is comfortable. You can use a chair or wall for support, or place a rolled-up towel under your heels if they do not touch the floor.
Another effective stretch is the Happy Baby Pose, performed while lying on your back. Bring your knees toward your chest, then grab the outside edges of your feet, allowing your knees to splay out toward your armpits. This position creates a deep opening in the hips and inner thighs, directly stretching the attachments of the pelvic floor muscles.
Child’s Pose is a calming stretch that can be modified to target the pelvic floor by widening the knees apart before resting your hips back toward your heels and extending your arms forward. As you hold any of these poses, continue the diaphragmatic breathing practice, visualizing the pelvic floor releasing with every inhale. Never push a stretch to the point of pain; instead, move to a position of gentle tension and allow time for the muscles to soften.
When to Consult a Pelvic Floor Specialist
While self-care techniques like breathing and stretching can provide significant relief, persistent symptoms indicate the need for professional intervention. If you experience chronic pelvic pain, ongoing difficulty with bladder or bowel function, or pain that interferes with daily life, seek an evaluation from a healthcare provider. They can determine if the underlying cause is a hypertonic pelvic floor or another issue.
A Pelvic Floor Physical Therapist (PFPT) is a specialized professional trained to assess and treat pelvic floor dysfunction, including hypertonicity. A PFPT can perform a detailed assessment of muscle tone and coordination, often using external and internal techniques to identify specific areas of tension or trigger points.
Treatment from a specialist often involves a tailored plan that includes manual therapy, which is hands-on work to release tight muscles, and biofeedback, which uses sensors to help you visualize and learn to relax your pelvic floor muscles. They will also provide individualized exercise programs and guidance on integrating these relaxation habits into your daily routine. PFPTs are equipped to address the complex relationship between muscle tension, posture, and neurological factors that contribute to a non-relaxing pelvic floor.