The Power of Relaxation for a Healthier Pelvic Floor

Jen Landry Author

Explore why pelvic floor tension matters as much as strength. Learn how balance prevents leaks, pain, and improves stability.

Why Relaxing the Pelvic Floor is Just as Important as Strengthening It

When we think about pelvic floor health, most of us automatically focus on exercises to “strengthen” or “tighten” the pelvic floor. But here’s the thing: sometimes, it’s not weakness that’s the problem—it’s tension. Yes, a tense pelvic floor can create as many issues as a weak one, if not more.

Why Does Tension Happen in the Pelvic Floor?

The pelvic floor is a group of muscles working hard to support our daily movements. But just like any muscle, it can become overworked. Tension often signals that the pelvic floor is overcompensating—doing the work that other muscles should be helping out with. So instead of pure strength, we’re dealing with a state of constant over-activation that ultimately weakens the muscle.

And here’s the irony: a tight muscle is a weak muscle. When a muscle is constantly tense, it loses the flexibility and elasticity needed to function properly. Imagine trying to sprint with your hands clenched in fists—it wouldn’t work well, and it wouldn’t feel good, right? The same goes for the pelvic floor.

How Tension Can Lead to Pain and Problems

This chronic tension has some real-world effects on your body:

1. Pain and discomfort: A tight pelvic floor can lead to all sorts of uncomfortable symptoms, like lower back pain, hip tightness, and even a sense of “heaviness” in the pelvis.
2. Issues like leaking: Tension often interferes with the pelvic floor’s ability to handle pressure. Instead of supporting your body when you sneeze, lift, or run, the PF gives out because it’s too fatigued to respond properly. This is why some people experience leaking even if they’ve been doing strength exercises.
3. Preventing other muscles from activating: A tense pelvic floor doesn’t work alone—it actually “locks out” other muscles from doing their job. For example, the glutes and core should play a big role in keeping you balanced and stable. When the pelvic floor is doing all the work, those muscles can’t contribute, and the body ends up off-kilter.

How to Recognize and Release Tension in the Pelvic Floor

The first step is being aware of the signs of pelvic floor tension. You might feel tightness or even find yourself “clenching” the pelvic floor without even realizing it, especially during everyday activities like bending, lifting, or even sitting. Leaking can also be a signal that tension, rather than weakness, might be at play.

To help release this tension:

1. Incorporate relaxation techniques into your day. One of the simplest but most effective is deep breathing. 360 breathing, where you breathe deeply into your sides, ribs, back and down into the pelvic floor, encourages the pelvic floor to relax and reset.
2. Try a body scan. Notice if you’re holding tension in the pelvic floor, and actively work on letting it go. Sometimes, even a gentle jaw massage or letting go of clenched fists can relieve pelvic tension, as these are connected through our nervous system.
3. Balance strengthening with release work. If you’re doing pelvic floor exercises, make sure to add in intentional relaxation as well. The goal is a PF that can both support you and relax when needed, creating that crucial balance your body craves.

Relaxation doesn’t mean giving up on strength—it’s about creating a pelvic floor that’s resilient, adaptable, and capable of supporting your body through all the twists, turns, and challenges life throws your way.

When you give your body the tools it needs, it’s amazing what it can do!

Categories: : Diastasis, Pelvic Floor, pelvic floor exercises, postpartum recovery