What you didn’t know about your pelvic floor

When we think about pelvic floor health, strengthening exercises like Kegels usually come to mind first. But for most people, especially those dealing with pelvic pain, urinary urgency, constipation, or postpartum tension, the ability to relax the pelvic floor is just as important as the ability to contract it.

Why Relaxation is Important 

The pelvic floor is a group of muscles that supports your bladder, uterus, and bowel. Like any muscle group, it needs to move through its full range, contracting and fully releasing. When these muscles stay tightened or overactive, they can’t function efficiently, leading to symptoms such as: 

• Pelvic or low back pain

• Painful incontinence 

• Difficulty emptying bladder or bowels

• Increased urgency or leakage

• Core and hip tension 

Training relaxation allows the pelvic floor to lengthen and coordinate with breath, which reduces strain and improves function.

Benefits of Pelvic Floor Relaxation

1. Decreased Pain- An overactive pelvic floor can be linked to deep pelvic aching, vaginal or perineal pain, and tailbone discomfort. Relaxation decreases muscle guarding and reduces nerve irritation.

2. Better Bladder and Bowel Function- Releasing pelvic tension makes it easier to fully empty the bladder or have a comfortable bowel movement, without straining.

3. Improved Sexual Function- Relaxed pelvic floor muscles improve blood flow, ease penetration, and can decrease pain with intercourse.

4. Stronger Core- Strength comes from muscular balance. When the pelvic floor can fully relax, contractions become more effective, improving core stability over time.

5. Reduced Stress and Better Breathing- Pelvic floor relaxation pairs naturally with diaphragmatic breathing. This helps calm the nervous system and reduce overall body tension.

How to Start Relaxing the Pelvic Floor

• Gentle breathwork

• Hip and pelvic mobility exercises

• Warm baths

• Supported positions like child’s pose or deep squat holds can all encourage relaxation

Stay tuned! Pelvic floor–specific specialty services will be offered at WMPT soon!