Postpartum recovery often focuses on strengthening the pelvic floor, but what if tightness or tension is your main issue? Surprisingly, weak pelvic floor muscles and overly tight pelvic floor muscles often share similar symptoms. Both conditions can also cause general pelvic discomfort or difficulty engaging core muscles properly. Without a proper diagnosis, it’s best to start with relaxation techniques. Relaxing your pelvic floor lays the groundwork for healing and sets the stage for proper strengthening. Let’s dive into why relaxation matters, how to release pelvic floor tension, and why it’s essential for your postpartum pelvic floor recovery.

Weak vs. Overly Tight Pelvic Floor: Why They Feel the Same

Whether your pelvic floor is weak or overly tight, symptoms can include:

• Incontinence (bladder or bowel).

• A feeling of heaviness in the pelvis.

• Pain during intimacy.

• Back pain or hip pain.

Because some of the symptoms overlap, jumping straight into strengthening exercises like Kegels might not address the root issue—and can even worsen it if your pelvic floor is already too tight.

By starting with relaxation, you create awareness of your pelvic floor muscles. If your pelvic floor is weak, relaxation helps you identify and activate the right muscles, setting you up for proper strengthening. If your pelvic floor is overly tight, relaxation helps you lengthen and release tension, so you can avoid overworking the muscles and then proceed to strengthen properly,

What is a Happy Muscle?

A happy muscle is one that can fully lengthen and contract on demand. This dynamic range of motion is essential for your pelvic floor to function optimally. When your pelvic floor can relax and engage on command, it supports your body effectively, improves your core stability, and can even enhance your overall well-being.

How to Release Pelvic Floor Tension: Techniques for Relaxation

For many, tuning into the movement of their pelvic floor muscles can be challenging—especially postpartum when those muscles may feel disconnected or unresponsive. Building awareness is a crucial first step toward recovery and overall pelvic health. Below are some tips to help you reconnect with your pelvic floor movement and breathing patterns.

1. Focus on Your Breath
   Start with diaphragmatic breathing, which, when done properly, will naturally engage the pelvic floor.

   • Inhale: Allow your belly, back and rib cage to rise and your pelvic floor to softly expand downward.

   • Exhale: Feel of the same muscles move in the opposite direction and feel a gentle lifting of your pelvic floor.

2. Use Visualization
   Picture your pelvic floor muscles as a hammock gently stretching and lifting with your breath. Alternatively, imagine a blooming flower opening on the inhale and softly closing on the exhale.

3. Place Your Hands for Feedback
   Place one hand on your lower belly and another on your lower back. Focus on how these areas move with your breath—it can help you feel the subtle connection between your core and pelvic floor.

4. Check in with Your Body
   Relax your jaw, shoulders, and neck, as tension in these areas can often mirror tightness in your pelvic floor.

Your pelvic floor and diaphragm are like dance partners, working together to support your core and breathing. When you inhale, the diaphragm moves downward, and the pelvic floor expands. When you exhale, both muscles move upward. Understanding this dynamic can help you better engage with your pelvic floor.

Sometimes, seeing is believing! Check out this video for a clear visual explanation of how the pelvic floor and diaphragm muscles should work together during breathing. This resource can make it easier to understand and connect with your pelvic floor movement. (Link to the video here)

Relax First, Strengthen Later

When you relax a weak pelvic floor, you gain awareness of the muscles, making it easier to activate them during strengthening exercises. If your pelvic floor is overly tight, relaxation allows you to lengthen and release tension, so you can strengthen properly without over-tightening.

Remember: a relaxed pelvic floor is the foundation for effective strengthening. Relaxation creates balance and ensures your muscles are ready to support you during daily activities and exercise.

Relaxing can be easier said than done, I know…but if you don’t keep at it, these symptoms won’t generally go away on their own. Keep at it (trying to relax) and your body will listen eventually.

The Importance of Stress Management

Stress is a common culprit behind tight pelvic floor muscles. When you’re stressed, your body naturally clenches, including your pelvic floor. Over time, this can lead to chronic tension and discomfort.

Incorporating stress-reducing practices like meditation, mindfulness, and deep breathing can be super beneficial in helping you relax tight pelvic floor muscles and improve your overall well-being.

What Comes After Relaxation?

Once your pelvic floor muscles can fully relax, you can gradually introduce strengthening exercises like Kegels. However, it’s essential to coordinate these movements with your breath and focus on both the contraction and relaxation phases.

Here’s a simple progression:

1. Kegels 1:1
   Contract your pelvic floor for 1 second, then fully relax (feel the muscles softly expand) for 1 second. Repeat 20 times.

2. Reverse Kegels
   Focus solely on the relaxation phase, visualizing the pelvic floor lengthening with each inhale without pushing against the pelvic floor. Just let the muscles slowly expand with the breath.

3. Kegels 1, 2, 3 (“Elevator”)
   Gradually contract by raising your pelvic floor muscles to level 1, then level 2, and finally level 3. Reverse on the way back down, pausing at each level to release fully. The levels are just where you pause as an elevator does. Can you pause the contraction, then raise the muscles a bit more, pause, repeat? The progression is being able to do the pause as you relax the pelvic floor muscles down. If the muscles just “drop” the first several times you attempt it, that is perfectly normal!

• What causes tight pelvic floor muscles?
  Pregnancy, childbirth, trauma, stress, improper breathing, and even poor posture can all contribute to pelvic floor tension.

• How long does it take to release pelvic floor tension?
  Everyone’s journey is different. Consistent practice of relaxation techniques can yield noticeable results in a short period of time. If you continue to try you will eventually get there. If you stop trying, the muscles don’t generally learn to relax on their own, unfortunately.

• Can I still do Kegels if my pelvic floor is tight?
  It’s best to focus on relaxation first. Once your muscles can fully release, you can begin integrating Kegels into your recovery plan.

By using these tips and taking time to practice, you’ll gradually build a stronger awareness of your pelvic floor muscles. This sets the stage for proper relaxation and strengthening so you can create a solid foundation for healthy pelvic floor muscles.

With consistency and care, you can achieve a pelvic floor that works for you—not against you—leaving you feeling stronger, healthier, and ready to take on life with confidence!

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