Your pelvic floor is the group of muscles supporting your bladder, rectum and some reproductive organs. Usually, you don’t even think of it — but when it gets tense, it gets your attention right away. It can cause pain in your bladder or pain during urination. A hypertonic (overly tight) pelvic floor can lead to constipation, difficulty beginning bowel movements and pain during bowel movements. It can also lead to pain during sex or afterward. Physical therapy may help.
Find out why your pelvic floor may be overactive
Hypertonicity has a variety of potential causes, including stress, holding urine or stool in, prolonged sitting, or poor posture. It can be associated with other medical conditions like endometriosis, vulvodynia and painful bladder syndrome. It may be caused by an injury from an accident, physical or sexual abuse, surgery, pregnancy, or childbirth. You can discuss any potential cause of a hypertonic pelvic floor with a licensed physical therapist confidentially.
Learn a few physical therapy exercises for pelvic floor tension
Whether you work with a physical therapist right away or not, a few physical therapy exercises might help you ease excessive tension:
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Relaxation
A hypertonic pelvic floor may be related to stress and anxiety. When your state of mind is tense, your body may reflect it. Trying to relax may provide some relief. You can try a warm bath, relaxing music or meditation (including guided options). Gentle exercise like yoga or tai chi may help you relax while staying active.
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Diaphragmatic breathing
This type of breathing may help your body relax. To begin, lie on your back and take slow, deep breaths. Try to make your stomach rise with each breath instead of your chest. You can place both hands on your abdomen or one hand on your chest and one on your stomach, below the center of your rib cage. As you get more comfortable with this, you may do it while sitting or standing, anytime you want to relax.
As an aside, this exercise can support your voice. Singers, actors and public speakers use diaphragmatic breathing to control the volume and projection of their voices.
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Knee-to-chest stretches
This exercise also begins with lying on your back. Lie down with both legs straight in front of you, toes pointing up toward the ceiling. Bend one leg and draw it up toward your chest. You can apply gentle pressure to your knee with your hands, lacing your fingers together in front of your knee to pull it closer to you. Hold this pose for 30 seconds, straighten both legs and repeat with your other leg, alternating legs several times.
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Knee-to-shoulder stretches
You can consider these exercises to be variations on knee-to-chest stretches. Instead of bringing your bent leg directly toward your chest, move it at an angle toward your opposite shoulder. Stay in this position for 30 seconds, repeat the movement with your other leg and do this with each leg several times.
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Happy baby stretches
These stretches, known as happy baby poses or ananda balasana among yoga practitioners, begin with you lying on your back. Bend both knees, lift them toward your chest and hold each foot with one hand. If you can’t hold your feet comfortably, you can hold your knees. Pull your feet or knees down and outward, toward your armpits and the sides of your rib cage.
If you practice yoga, you may also find frog pose or mandukasana exercises helpful. These can promote stretching and relaxing in this area of your body.
Find pelvic floor rehabilitation at Forever Fit
Are your symptoms severe or long lasting? Are mild or transient symptoms not responding to your self-care? It might be time to consult a professional. Forever Fit’s licensed physical therapists are here to offer compassionate, effective pelvic floor rehabilitation. You can schedule an appointment at one of Forever Fit’s locations or book a virtual appointment.
Before your appointment, you can learn what to expect from pelvic floor treatment and how physical therapy might improve your life.
Pelvic floor treatment may:
- Reduce problems with urination, such as difficulty urinating or pain while using the bathroom
- Ease problems with bowel movements, such as constipation or pain during or after bowel movements
- Address problems with sexual activity, such as discomfort, pain or limitations with sexual activity
- Help with potentially related issues, such as lower back pain or hip tension
- Promote recovery from medical events, such as prostate surgery or childbirth
To learn more about what it may do for you, call our team today to get started.
