Tight Pelvic Floor & Stretches

What is a tight pelvic floor?

We hear a lot about strengthening the pelvic floor, but what if yours actually needs to relax? A hypertonic (or ‘too tight’) pelvic floor means the muscles can’t fully let go, and that can cause all sorts of issues.

What causes a tight pelvic floor?

While we don’t always know exactly what causes a tight pelvic floor, there are some common contributors. If you’re someone who constantly holds your core tight or sucks your tummy in, you could be overworking those muscles. People who regularly hold in their urine for long periods—think teachers, surgeons, or those who avoid public toilets—can also develop pelvic floor tension. High stress and anxiety play a role, as does a history of birth trauma, sexual trauma, or conditions like endometriosis that cause chronic pelvic pain.

Common Signs to look for

So, how do you know if you have a tight pelvic floor? Here are some signs to look out for and are considered common symptoms of a tight pelvic floor.

• Urinary incontinence (yes, this can be caused by a too-tight pelvic floor too!)
• Constipation or difficulty emptying your bowels
• Straining during bowel movements
• Pelvic pain
• Lower back, hip, or coccyx (tailbone) pain
• Painful sex
• Vaginismus (painful vaginal muscle spasms)
• Slow or hesitant urine flow
• Frequent UTIs or a constant need to pee
• Painful urination

If you’re nodding along to some of these symptoms, it might be time to see a Women’s or Pelvic Health Physiotherapist. They can help you understand what’s going on and guide you through muscle relaxation techniques, breathing exercises, and better toileting habits.

What can I do to help my tight pelvic floor?

Stretches can help relax your pelvic floor.  
If you suspect your pelvic floor is holding too much tension, here are some stretches that may help:

• Child’s Pose


This gentle stretch allows your belly, hips, and pelvic floor to relax. Knees apart, feet together—sit back onto your ankles and let your upper body rest on the floor (or a cushion). Breathe deeply and focus on letting go.

• Adductor Rock Backs


Start in a tabletop position (hands under shoulders, knees under hips). Stretch one leg out to the side and slowly rock your hips back towards your supporting ankle, then forward again. This stretch works into your inner thigh and helps release tension in the pelvic floor.

• Happy Baby Pose


Lie on your back, bend your knees, and hold onto your big toes. Let your knees drop out to the sides, opening through your pelvis. If it feels good, gently pull your feet closer to your body. Stay here, breathing deeply and relaxing more with each exhale.

A Strong Pelvic Floor

Your pelvic floor is just like any other muscle—it needs strength, but it also needs flexibility and relaxation. If you think your might have a tight pelvic floor then working with a professional and incorporating some of these gentle movements could make all the difference.