A tight pelvic floor, also known as a hypertonic pelvic floor, occurs when the muscles in the pelvic area are chronically contracted or unable to relax properly. This constant tension can lead to discomfort and dysfunction over time.

Common symptoms include…

• Pelvic pain or pressure
• Pain during or after intercourse
• Constipation or straining to go
• Urinary urgency or incomplete emptying
• Difficulty starting the urine stream
• Low back or hip pain

If any of this sounds familiar, your pelvic floor may be overactive & focusing on relaxation, not just strengthening, is key.

Techniques to Release a Tight Pelvic Floor

Diaphragmatic Breathing

Deep belly breathing is one of the simplest ways to downtrain pelvic floor tension.

How to do it

• Lie on your back or sit comfortably.
• Place one hand on your chest & one on your belly.
• Inhale through your nose, expanding your belly, not your chest.
• Exhale slowly through your mouth, allowing your pelvic floor to relax.
• Repeat for 5-10 minutes daily.

This type of breathing signals your nervous system to relax, helping calm tension in the pelvic floor.

Pelvic Drops or “Reverse Kegels”

While Kegels strengthen the pelvic floor, reverse Kegels promote lengthening & relaxation.

How to do it

• Inhale deeply, imagining the pelvic floor gently expanding and releasing.
• Picture the muscles dropping or softening like a hammock.
• Avoid pushing or straining, this is a passive release.
• Exhale and allow your muscles to soften further.
• Practice these gently without force.

A pelvic PT can teach you how to feel this movement correctly.

Stretching the Hips & Pelvis

Certain stretches help release tension in surrounding muscles that influence the pelvic floor.

Try…

• Child’s Pose
• Happy Baby
• Deep Squat Hold (only if it feels comfortable)
• Butterfly stretch
• Pigeon pose

Hold each stretch for at least 30 seconds while focusing on breathing into the pelvic floor.

Use of a Warm Bath or Heating Pad

Warmth can ease muscle tension & increase blood flow to the pelvic area. A sitz bath or gentle heating pad can be especially calming if pain is present.

Avoid Excessive Kegels

If your pelvic floor is already tight, doing more Kegels could worsen the problem. Focus on balance, release comes first, strength can come later with proper guidance.

When to Seek Professional Help

If symptoms persist or worsen, self-care may not be enough. A pelvic floor physical therapist can assess your muscle tone & guide you through personalized techniques like…

• Internal myofascial release
• Trigger point therapy
• Biofeedback
• Manual therapy
• Guided relaxation & breathwork

Expert Pelvic Floor Care in Springfield, MO

At Physical Therapy by Phoenix, we provide one-on-one pelvic floor therapy that helps women relieve pain, restore muscle balance, & feel in control of their bodies again. Regardless if you’re dealing with chronic tension or new symptoms, we’ll create a plan that works for you.

Clinic Address – 1839 E. Independence, Ste R, Springfield, MO 65804
Phone – (417) 708-5174