Pelvic Floor Balance: Understanding Weakness and Tension
Our pelvic floor is something that is rarely talked about openly. For many women and men, pelvic floor health is still considered a private or even taboo topic, only whispered about after pregnancy or when problems start to appear later in life. Yet these muscles play a vital role in many aspects of our daily functioning, including bladder and bowel control, sexual health, core stability and even our emotional wellbeing. Despite its importance, pelvic floor health is surrounded by misunderstanding. Most people have heard of a weak pelvic floor, especially in relation to childbirth or ageing, and the common advice is often to “do more Kegels.” However, the picture is more complex than that. Not everyone needs to strengthen their pelvic floor. For some, the issue is not weakness, but excessive tension.
Pelvic floor dysfunction exists on a spectrum. At one end are muscles that are underactive or weak (known as hypotonic), and at the other are muscles that are overactive or constantly contracted (hypertonic). Both can cause discomfort, pain and functional problems, yet they require very different approaches to recovery. Understanding these two patterns is key to improving long-term pelvic health. Awareness of pelvic floor weakness is slowly increasing, especially after childbirth, but there is still very little conversation about the other side of the story: pelvic floor tension. Let us look more closely at both conditions, what they involve, and how we can find a healthy balance between strength and release.
Weak or Hypotonic Pelvic Floor
Recent studies show that more than half of all women experience some form of pelvic floor dysfunction during their lifetime. This can include:
Urinary incontinence (affecting over 50%)
Pelvic organ prolapse
Faecal incontinence
Persistent pelvic pain (affecting nearly one in five women)
These are not rare conditions, yet many people live with them for years without fully understanding what is happening in their bodies. They may not realise that they are far from alone. Fortunately, awareness around pelvic floor weakness, especially after childbirth, is growing. There are now more resources, exercises and support systems available to help people regain strength.
However, it is important to remember that pelvic floor dysfunction is not always caused by weakness. For some, the muscles are doing the opposite: working too hard.
Hypertonic Pelvic Floor
A hypertonic pelvic floor refers to muscles that are too tight or that remain constantly contracted. Like any muscle group, the pelvic floor needs to be able to both engage and release. When these muscles stay “switched on” all the time, they can cause a range of uncomfortable symptoms, such as:
Pelvic or lower abdominal pain
Pain during sex
Difficulty urinating or fully emptying the bladder
Constipation
Low back pain
A constant feeling of tightness or pressure in the pelvic area
Hypertonic pelvic floor dysfunction does not usually have a single cause. It is often the result of a combination of factors, including:
Weakness in the pelvic floor muscles (yes, weakness can also create tightness)
Physical trauma to the pelvis or pelvic floor
Inflammation or recurrent infections such as cystitis
Chronic stress and anxiety
Sexual pain disorders such as vaginismus or painful bladder syndrome
Conditions such as endometriosis
Interestingly, this condition is also seen among people who are highly active, particularly those who frequently engage their core during exercise. When the core and pelvic floor are always “on”, without mindful relaxation, the muscles can develop constant tension and imbalance.
What Do the Numbers Tell Us?
Research continues to show that pelvic floor overactivity is more common than most people realise. According to a large study in the United States, between 9 and 13 per cent of women reported moderate to severe pain when specific pelvic floor muscles were examined. When mild cases were included, that figure rose to nearly 40 per cent. Among women who already experience chronic pelvic pain, researchers estimate that between 60 and 90 per cent also show signs of pelvic floor overactivity, meaning that their muscles are tight and unable to relax properly.
It has also been found that around 17 per cent of women with urinary incontinence actually have a hypertonic pelvic floor, particularly among younger women. In these cases, doing more Kegel exercises or strength-based training without addressing relaxation can make the problem worse rather than better.
The Yoga Connection: Engage and Release
In yoga, there is often an emphasis on engaging the Bandhas, especially Mulabandha, the root lock, which activates the pelvic floor. This can be beneficial, but when this engagement is held for too long or practised without mindful release, it can contribute to pelvic floor overactivity.
As yoga students and teachers, it is important to focus on balance. Strength has its place, but so does softness. The pelvic floor should not be permanently contracted; it also needs space to rest and let go. A truly healthy pelvic floor is one that can do both.
Yoga Practices to Relax the Pelvic Floor
Some forms of yoga are increasingly recognised as a supportive home-based tool for relaxing a hypertonic pelvic floor. You may already have experienced how some yogic practices and techniques can calm the nervous system and reduce general stress, but specific poses and breathing techniques can also help to ease physical tension in the pelvic muscles.
Breathwork
Diaphragmatic (belly) breathing: Encourages natural movement of the diaphragm and pelvic floor, supporting gentle release.
Guided Relaxation
Yoga Nidra, Savasana and other guided meditations: Activate the parasympathetic nervous system, helping the body to release stored tension.
Releasing Yoga Poses
Gentle hip and pelvic openers that encourage relaxation include:
Reclined Twists
Eka Pada Apanasana (Reclined Single Knee to Chest)
Extended Child’s Pose
Reclined Pigeon Pose
Supta Baddha Konasana (Reclined Bound Angle Pose)
Happy Baby Pose
Malasana (Supported Yogic Squat) – use hands on the floor for support
Final Thoughts: Strength and Softness
Pelvic floor health is about balance, and it matters at every age. Strength is important, especially after childbirth or as we grow older, but relaxation is equally essential. A healthy pelvic floor is one that knows when to activate and when to release. By developing greater body awareness and integrating both strengthening and relaxation practices, we can restore balance to this often-overlooked part of the body. Through yoga, mindful breathing and open conversation, we can move away from silence and start understanding our pelvic health in a more complete, compassionate way.
It is time to stop whispering about the pelvic floor and start bringing it into everyday awareness.
Sources
Teresa Wohlmannstetter
Teresa is a physiotherapist who worked in an orthopaedic practice for many years before she became a full-time Yoga Teacher. A yogini since her teens, she attended a Yoga Teacher Training to bring more tools into her passion for supporting and healing body/mind.
Teresa is one of our Lead Trainers for the 200-hour YTT’s and one of the Trainers for our 300-hour YTT.