We often hear about a weak pelvic floor, but did you know that your pelvic floor muscle could be too tight? A tight muscle is associated with weakness and if your pelvic floor is too tight it affects its ability to contract properly as it can’t move through its full range of motion. In addition women in childbirth need their pelvic floor muscles to stretch to allow for the passage of the baby. A pelvic floor that can’t stretch well may prolong the second stage of labour and be a factor in more severe perineal tearing during birth.
So how do you know if your pelvic floor is too tight? Here are some common s symptoms to look out for:
- Painful sex
- Pelvic,hip or coccyx pain
- Constipation, incomplete or straining to empty the bowels (you need to relax your pelvic floor to pass a bowel motion.
- Incomplete emptying of the bladder, slow urine flow & re-occurring UTI’s (because you’re not emptying your bladder)
- Urinary incontinence . Most people would assume this is due to a weak pelvic floor and think they need to strengthen it which may actually make it worse. It can however be due to your pelvic floor not being able to relax enough to then contract to keep you continent.
If you are experiencing any of the above symptoms, it’s a good idea to book an appointment with a pelvic health Physiotherapist.
After an assessment of your pelvic floor to look at tone, muscle strength and function, your physiotherapist may recommend techniques to stretch and relax the pelvic floor .This can include diaphragmatic breathing, yoga, and specific pelvic floor relaxation exercises. If needed, soft tissue release therapy, dilators and biofeedback can all be utilised to get your pelvic floor to a more optimal state.
The message is your pelvic floor can be too weak or too tight so it’s always best to get assessed by a pelvic or women’s health Physio so you get the right treatment for you.
Below is a great exercise to stretch your pelvic floor, the happy baby pose:
- Lie on your back. Bend your knees and bring them toward your belly.
- Grip the outsides of your feet and gently pull them down toward your armpits.
- Try to keep your ankles directly above the knees, so your shins are perpendicular to the floor.
- You want to feel a mild, comfortable stretching sensation into the hip region.
- Hold this stretch for a minute.
For more information, please do not hesitate to contact us on (02) 8883 5360 or email at info@sydneywomensphysiotherapy.com.au
Joanne