Before you start strengthening your pelvic floor, it is important to understand what this area of your body actually needs. If your muscles are weak, you can safely begin training. However, if your pelvic floor is already tense or overworked, intensive exercises could do more harm than good.
So how can you tell the difference?
Small differences can tell you a lot
An imbalance in pelvic floor tension affects up to one in four women. So-called hypotonia (weakened muscles), hypertonia (overactive or tense muscles), or a combination of both can be caused by physical, emotional, and hormonal stress, as well as long-term movement habits.
The symptoms can often look very similar, but there are certain signs that can help you understand what is happening.
A weak pelvic floor is most commonly associated with reduced sensation during sex and a lower ability to reach orgasm. In more severe cases, it can lead to pelvic organ prolapse.
An overactive pelvic floor is typically linked with discomfort or pain. You may experience pressure around your tailbone or lower abdomen during sex or menstruation. Other common signs include numbness caused by difficulty relaxing, constipation, or spotting before your period.
Pain can also occur when both conditions are present at the same time, especially lower back and pelvic pain. Similarly, urinary leakage, which is usually associated with weak muscles, can sometimes be a sign that your muscles are constantly tense and simply exhausted.
The foundation of pelvic floor care is mindful relaxation
Balance can often be restored through small changes, such as improving your breathing and posture. However, the ability to consciously relax your pelvic floor is essential.
Our physiotherapist has chosen a gentle and effective exercise that can help both an overactive and weakened pelvic floor:
- Lie on your stomach
- Place your hands on your buttocks to make sure you are not engaging these muscles
- As you inhale, gently draw in your anal muscles without squeezing your buttocks together
- As you exhale, release them completely, let the tension melt away, and continue breathing naturally
Find the right balance
Venus balls can help restore strength to a weakened pelvic floor. The three weight options from Czech brand Whoop·de·doo support women of all ages and fitness levels. Choose the right weight for you with the help of our guide.
Learning to connect with your pelvic floor takes patience, kindness, and practice. Literally.
Be kind to yourself
Pain and other uncomfortable symptoms should never simply be accepted as normal. If you experience them, do not be afraid to talk about them with your partner and seek professional support.
Understanding the cause can help you find the right path back to comfort. Your body deserves attention, care, and support.
This article was created in collaboration with professional sex coach Mgr. Julia Gaia Poupětová, gynaecologist and sexologist MUDr. Petra Vrzáčková, Ph.D., and physiotherapist Mgr. Jana Hubáčková from KINISI centre.