How to Relax Your Pelvic Floor: A Pelvic Health Physiotherapist’s Guide
When people hear the words “pelvic floor,” they often think about strengthening exercises like Kegels. But what if your pelvic floor is already working too hard?
A pelvic floor that is constantly tense or unable to relax can contribute to pelvic pain, painful intercourse, difficulty urinating, constipation, urinary urgency, and a feeling of pressure or tension through the pelvis. Learning how to relax the pelvic floor can be an important part of treatment for many people.
As pelvic health physiotherapists, we often work with patients who have difficulty letting these muscles fully relax. The good news is that pelvic floor relaxation is a skill that can be learned.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissues located at the base of your pelvis. These muscles help support the bladder, bowel, and reproductive organs while also playing an important role in bladder and bowel control, sexual function, breathing, and core stability.
Ideally, your pelvic floor should be able to contract when needed and relax when appropriate.
The problem occurs when the muscles spend too much time in a state of tension.
This is sometimes referred to as a hypertonic or overactive pelvic floor.
What Does a Tight Pelvic Floor Feel Like?
A tight pelvic floor does not always feel obviously “tight.” In fact, many people with an overactive pelvic floor don’t realize their muscles are constantly working.
Some possible signs include:
- Pelvic or lower abdominal pain
- Pain with intercourse or penetration
- Difficulty starting or maintaining urine flow
- Urinary urgency or frequency
- Difficulty completely emptying the bladder
- Constipation or difficulty relaxing during a bowel movement
- Pain with bowel movements
- Pelvic pressure or heaviness
- Tailbone, hip, groin, or lower back discomfort
- Difficulty relaxing the pelvic floor during exercise or stretching
These symptoms can have many different causes, so experiencing one or more of them does not automatically mean that your pelvic floor is tight. A pelvic health physiotherapist can assess the muscles and determine whether increased pelvic floor tension may be contributing to your symptoms.
How Can You Relax Your Pelvic Floor?
1. Start With Your Breathing
One of the simplest ways to begin relaxing the pelvic floor is by changing your breathing.
The diaphragm and pelvic floor work together as part of your breathing and pressure-management system. During a relaxed inhale, the diaphragm moves downward and the pelvic floor can lengthen and soften.
Try lying comfortably on your back with your knees supported by pillows.
Place one hand on your chest and the other on your abdomen.
Slowly breathe in through your nose and allow your abdomen and lower ribs to expand. As you breathe in, imagine the muscles at the base of your pelvis gently widening or dropping.
Then slowly exhale without forcing the breath.
The goal isn’t to push the pelvic floor downward. Instead, think about letting go.
Practice this for 2–5 minutes and focus on making your breathing slow and comfortable.
2. Stop Constantly “Holding” Your Pelvic Floor
Many people unknowingly clench their pelvic floor throughout the day.
You may notice yourself tightening your pelvic floor when you’re stressed, concentrating, exercising, driving, or sitting at your desk.
Try checking in with yourself throughout the day:
“Am I actually relaxing my pelvic floor right now?”
If you notice tension, take a slow breath and allow your abdomen, buttocks, inner thighs, and pelvic floor to soften.
You don’t need to actively push the muscles down. Think release rather than stretch.
3. Use a Supported Deep Squat
A supported deep squat can help some people explore pelvic floor relaxation.
Stand with your feet slightly wider than hip-width apart and slowly lower yourself into a comfortable squat. You can hold onto a sturdy surface or place a yoga block or cushion underneath you for support.
Take several slow breaths and imagine the pelvic floor gently widening as you inhale.
Don’t force the depth of the squat or hold the position if it causes pain.
If squatting increases your symptoms, another position may be more appropriate.
4. Try Child’s Pose
Child’s pose can provide a comfortable position for practicing relaxation.
Start on your hands and knees and slowly move your hips toward your heels. You can separate your knees and place a pillow underneath your chest for additional support.
Take slow breaths into your abdomen and ribs.
With each inhale, imagine the pelvic floor becoming heavier and softer.
Again, the goal is not to aggressively stretch the pelvic floor. You’re practicing relaxation and reducing unnecessary muscle activity.
5. Relax Your Jaw and Pelvic Floor Together
This may sound strange, but many people hold tension in their jaw when they’re stressed.
Try unclenching your teeth, allowing your tongue to rest comfortably, and relaxing your jaw while taking slow breaths.
Then consciously relax your abdomen, glutes, inner thighs, and pelvic floor.
The bigger goal is to teach your nervous system what a relaxed state feels like.
6. Don’t Strain When Going to the Bathroom
Straining during bowel movements can place additional pressure on the pelvic floor.
Instead, sit comfortably with your feet supported on a small stool if appropriate. Allow your abdomen to relax and take slow breaths.
Try to avoid holding your breath or aggressively pushing.
If you regularly experience constipation, incomplete bowel movements, or significant straining, addressing the underlying constipation is often just as important as working on pelvic floor relaxation.
7. Be Careful With Kegels
Kegel exercises can be extremely useful for some people, but they aren’t appropriate for everyone.
If your pelvic floor is already overactive, doing large amounts of pelvic floor strengthening without addressing muscle relaxation first may potentially make symptoms worse.
This is one reason an individualized pelvic health physiotherapy assessment can be valuable.
The goal isn’t necessarily to have a “stronger” pelvic floor.
The goal is to have a pelvic floor that can contract, relax, and coordinate appropriately for the task you’re asking it to perform.
Can Pelvic Floor Physiotherapy Help?
Absolutely.
A pelvic health physiotherapist can assess how your pelvic floor muscles are functioning and determine whether increased muscle tension, weakness, poor coordination, breathing patterns, or other factors may be contributing to your symptoms.
Treatment may include breathing strategies, pelvic floor relaxation exercises, manual therapy when appropriate, mobility exercises, bladder and bowel strategies, education, and a personalized rehabilitation program.
Importantly, pelvic floor physiotherapy isn’t simply about doing Kegels.
Sometimes the most important exercise is learning how to let go.
When Should You See a Pelvic Health Physiotherapist?
Consider speaking with a pelvic health physiotherapist if pelvic floor tension is interfering with your daily life, exercise, bladder or bowel function, or sexual health.
Persistent pelvic pain, pain with intercourse, difficulty urinating, constipation, urinary symptoms, or unexplained pelvic pressure are all good reasons to seek professional assessment rather than trying to diagnose the problem yourself.
The Bottom Line
Learning to relax your pelvic floor starts with awareness.
Slow breathing, reducing unnecessary muscle clenching, comfortable positioning, and practicing relaxation can all help you develop better control of these muscles.
But pelvic floor symptoms are not one-size-fits-all. A pelvic health physiotherapist can help determine whether your pelvic floor is too tight, too weak, poorly coordinated, or responding to another underlying issue.
If you’re experiencing pelvic pain, bladder or bowel symptoms, painful intercourse, or difficulty relaxing your pelvic floor, pelvic health physiotherapy may be an important step toward getting back to feeling comfortable and confident in your body.
This article is intended for general education and is not a substitute for an individualized assessment by a qualified healthcare professional.When people hear the words “pelvic floor,” they often think about strengthening exercises like Kegels. But what if your pelvic floor is already working too hard?
A pelvic floor that is constantly tense or unable to relax can contribute to pelvic pain, painful intercourse, difficulty urinating, constipation, urinary urgency, and a feeling of pressure or tension through the pelvis. Learning how to relax the pelvic floor can be an important part of treatment for many people.
As pelvic health physiotherapists, we often work with patients who have difficulty letting these muscles fully relax. The good news is that pelvic floor relaxation is a skill that can be learned.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissues located at the base of your pelvis. These muscles help support the bladder, bowel, and reproductive organs while also playing an important role in bladder and bowel control, sexual function, breathing, and core stability.
Ideally, your pelvic floor should be able to contract when needed and relax when appropriate.
The problem occurs when the muscles spend too much time in a state of tension.
This is sometimes referred to as a hypertonic or overactive pelvic floor.
What Does a Tight Pelvic Floor Feel Like?
A tight pelvic floor does not always feel obviously “tight.” In fact, many people with an overactive pelvic floor don’t realize their muscles are constantly working.
Some possible signs include:
- Pelvic or lower abdominal pain
- Pain with intercourse or penetration
- Difficulty starting or maintaining urine flow
- Urinary urgency or frequency
- Difficulty completely emptying the bladder
- Constipation or difficulty relaxing during a bowel movement
- Pain with bowel movements
- Pelvic pressure or heaviness
- Tailbone, hip, groin, or lower back discomfort
- Difficulty relaxing the pelvic floor during exercise or stretching
These symptoms can have many different causes, so experiencing one or more of them does not automatically mean that your pelvic floor is tight. A pelvic health physiotherapist can assess the muscles and determine whether increased pelvic floor tension may be contributing to your symptoms.
How Can You Relax Your Pelvic Floor?
1. Start With Your Breathing
One of the simplest ways to begin relaxing the pelvic floor is by changing your breathing.
The diaphragm and pelvic floor work together as part of your breathing and pressure-management system. During a relaxed inhale, the diaphragm moves downward and the pelvic floor can lengthen and soften.
Try lying comfortably on your back with your knees supported by pillows.
Place one hand on your chest and the other on your abdomen.
Slowly breathe in through your nose and allow your abdomen and lower ribs to expand. As you breathe in, imagine the muscles at the base of your pelvis gently widening or dropping.
Then slowly exhale without forcing the breath.
The goal isn’t to push the pelvic floor downward. Instead, think about letting go.
Practice this for 2–5 minutes and focus on making your breathing slow and comfortable.
2. Stop Constantly “Holding” Your Pelvic Floor
Many people unknowingly clench their pelvic floor throughout the day.
You may notice yourself tightening your pelvic floor when you’re stressed, concentrating, exercising, driving, or sitting at your desk.
Try checking in with yourself throughout the day:
“Am I actually relaxing my pelvic floor right now?”
If you notice tension, take a slow breath and allow your abdomen, buttocks, inner thighs, and pelvic floor to soften.
You don’t need to actively push the muscles down. Think release rather than stretch.
3. Use a Supported Deep Squat
A supported deep squat can help some people explore pelvic floor relaxation.
Stand with your feet slightly wider than hip-width apart and slowly lower yourself into a comfortable squat. You can hold onto a sturdy surface or place a yoga block or cushion underneath you for support.
Take several slow breaths and imagine the pelvic floor gently widening as you inhale.
Don’t force the depth of the squat or hold the position if it causes pain.
If squatting increases your symptoms, another position may be more appropriate.
4. Try Child’s Pose
Child’s pose can provide a comfortable position for practicing relaxation.
Start on your hands and knees and slowly move your hips toward your heels. You can separate your knees and place a pillow underneath your chest for additional support.
Take slow breaths into your abdomen and ribs.
With each inhale, imagine the pelvic floor becoming heavier and softer.
Again, the goal is not to aggressively stretch the pelvic floor. You’re practicing relaxation and reducing unnecessary muscle activity.
5. Relax Your Jaw and Pelvic Floor Together
This may sound strange, but many people hold tension in their jaw when they’re stressed.
Try unclenching your teeth, allowing your tongue to rest comfortably, and relaxing your jaw while taking slow breaths.
Then consciously relax your abdomen, glutes, inner thighs, and pelvic floor.
The bigger goal is to teach your nervous system what a relaxed state feels like.
6. Don’t Strain When Going to the Bathroom
Straining during bowel movements can place additional pressure on the pelvic floor.
Instead, sit comfortably with your feet supported on a small stool if appropriate. Allow your abdomen to relax and take slow breaths.
Try to avoid holding your breath or aggressively pushing.
If you regularly experience constipation, incomplete bowel movements, or significant straining, addressing the underlying constipation is often just as important as working on pelvic floor relaxation.
7. Be Careful With Kegels
Kegel exercises can be extremely useful for some people, but they aren’t appropriate for everyone.
If your pelvic floor is already overactive, doing large amounts of pelvic floor strengthening without addressing muscle relaxation first may potentially make symptoms worse.
This is one reason an individualized pelvic health physiotherapy assessment can be valuable.
The goal isn’t necessarily to have a “stronger” pelvic floor.
The goal is to have a pelvic floor that can contract, relax, and coordinate appropriately for the task you’re asking it to perform.
Can Pelvic Floor Physiotherapy Help?
Absolutely.
A pelvic health physiotherapist can assess how your pelvic floor muscles are functioning and determine whether increased muscle tension, weakness, poor coordination, breathing patterns, or other factors may be contributing to your symptoms.
Treatment may include breathing strategies, pelvic floor relaxation exercises, manual therapy when appropriate, mobility exercises, bladder and bowel strategies, education, and a personalized rehabilitation program.
Importantly, pelvic floor physiotherapy isn’t simply about doing Kegels.
Sometimes the most important exercise is learning how to let go.
When Should You See a Pelvic Health Physiotherapist?
Consider speaking with a pelvic health physiotherapist if pelvic floor tension is interfering with your daily life, exercise, bladder or bowel function, or sexual health.
Persistent pelvic pain, pain with intercourse, difficulty urinating, constipation, urinary symptoms, or unexplained pelvic pressure are all good reasons to seek professional assessment rather than trying to diagnose the problem yourself.
The Bottom Line
Learning to relax your pelvic floor starts with awareness.
Slow breathing, reducing unnecessary muscle clenching, comfortable positioning, and practicing relaxation can all help you develop better control of these muscles.
But pelvic floor symptoms are not one-size-fits-all. A pelvic health physiotherapist can help determine whether your pelvic floor is too tight, too weak, poorly coordinated, or responding to another underlying issue.
If you’re experiencing pelvic pain, bladder or bowel symptoms, painful intercourse, or difficulty relaxing your pelvic floor, pelvic health physiotherapy may be an important step toward getting back to feeling comfortable and confident in your body.
This article is intended for general education and is not a substitute for an individualized assessment by a qualified healthcare professional.