Strong And Relaxed: Why Learning to Release Your Pelvic Floor Matters
Chances are you’ve been told at some point: “Just do your Kegels!” Leak a little when you sneeze? Kegels. Just had a baby? Kegels. Want to prevent problems later? More Kegels.
But here’s something most women are never told:
Not everyone needs to tighten their pelvic floor.
In fact, many women actually have overactive pelvic floor muscles — muscles that are already too tight.
Think about that for a second. If a muscle is tight all day long, squeezing it more won’t fix the problem. It can actually make things worse.
What is The Pelvic Floor?
Your pelvic floor is a group of muscles at the bottom of your pelvis. They help support your bladder, uterus, and bowels. They also play a big role in bladder control, bowel movements, and intimacy.
These muscles are supposed to move. They should tighten when needed, but they should also relax and lengthen.
That’s where many women get stuck.
The Problem With “Kegel All Day”
Overactive Pelvic Floor: Signs and Symptoms
Some women are walking around clenching their pelvic floor without even knowing it. It becomes a habit — like shrugging your shoulders when you’re stressed.
Overactive pelvic floor muscles can lead to:
- Pelvic pain
- Pain with intercourse
- Trouble starting urine flow
- Feeling like you can’t fully empty your bladder
- Constipation
- Low back or hip pain
Everything in our bodies is connected. If you’re someone who clenches your jaw, tightens your shoulders, or holds your breath when stressed, there’s a good chance your pelvic floor is doing the same thing.
When Was the Last Time You Checked In?
Body Scan: How Tension Travels From Head to Pelvis
For a lot of us, life moves fast. We’re busy. We’re working, parenting, meal planning, answering emails, and solving everyone else’s problems.
We can’t even take five minutes to pause and scan our bodies to see where we’re holding tension.
Try this right now:
- Is your jaw tight?
- Are your shoulders lifted?
- Are you holding your breath?
- Is your belly pulled in?
If so, your pelvic floor might also be gripping.
What Is Pelvic Floor Down Training?
The Role of Breath in Pelvic Floor Health
Pelvic floor down training focuses on helping the muscles relax, release, and lengthen instead of tightening.
Breathing is key.
When you inhale, your diaphragm moves down. Your ribcage expands. Your belly gently rises. At the same time, your pelvic floor should naturally release and lengthen.
On the exhale, it gently recoils.
This movement is normal. It’s healthy. It’s how your body was designed to work.
But when we’re stressed, we often breathe shallowly into our chest. That stops the natural movement of the pelvic floor and keeps it tense.
Start Simple: Relaxation Techniques You Can Do Today
You don’t need fancy equipment. You don’t need to “work harder.”
Start with this:
- Find a comfy spot.
- Place one hand on your ribs and one on your belly.
- Inhale slowly through your nose.
- Let your ribs expand and your belly gently rise.
- Let air fill your pelvic floor. Imagine you are breathing in a light that travels all the way from your nose to your knees.
- Exhale slowly (and for as long as you can!) and feel everything gently return.
Before You Add More Kegels: Give Yourself Permission to Let Go
Before you add more Kegels to your day, ask yourself: Do I need to tighten more — or do I need to learn how to let go?
Sometimes healing starts not with squeezing harder, but with finally giving yourself permission to soften.
If you’ve been struggling with tension or discomfort, our women’s health specialists can guide you in learning how to relax—and strengthen—your pelvic floor safely.
Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.
Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com