How Do I Release A Hypertonic Pelvic Floor?

How Do I Release a Hypertonic Pelvic Floor?

How do I release a hypertonic pelvic floor or how do I release pelvic floor tension is a question that comes up regularly and it’s SUCH an important one that I decided to go all out and blog about it!

What Is A Hypertonic Pelvic Floor?

A hypertonic pelvic floor is also known as an overactive pelvic floor. It is when the pelvic floor muscles are in a constant state of contraction. This leads to a few different things:

• tired pelvic floor muscles – when a muscle is in a constantly contracted state it will tire out easily because it is working harder than it should
• pelvic floor muscles that don’t work properly – for optimum function, a muscle needs to be able to release as well as contract. It is really important that to release the tension and allow the muscle to work as it wants to.

How Do I Know If I Have a Hypertonic Pelvic Floor?

The best way to find out if you have a hypertonic pelvic floor is to get an internal examination from a women’s health professional who will be able to give you an accurate understanding of what is happening in your pelvic floor muscles.

Symptoms can include:

• pelvic pain
• back pain
• pain during sex
• difficulty urinating
• difficulty emptying bowels

It is important to visit your GP if you are experiencing any of these symptoms as they can also refer you on to a women’s health specialist and rule out any other potential causes.

A women’s health professional can help you to manually release scar tissue in your pelvic floor. This can be caused by abdominal birth, episiotomy or tearing during vaginal birth, endometriosis and other common conditions.

How Can I Release a Hypertonic Pelvic Floor with Exercise?

There are two ways to approach releasing a hypertonic pelvic floor with exercise

• release/stretch/mobilise the muscles
• strengthen other supporting muscles to allow the pelvic floor to relax more easily.

Here are two videos that will help you to do those things effectively:

Release video

Strengthening video

If you’re struggling with a hypertonic pelvic floor, Pilates can be a game-changer. The Centred Mums Collective, my monthly Pilates membership is designed to help you strengthen, stretch, and release tension in a way that’s gentle yet effective. Or if you can’t commit weekly, join my 30 Day Challenge for a 10 minute video straight to your inbox every day for the next month!