4 Techniques To Relax A Hypertonic Pelvic Floor 

You’re welcome ❤️

@Miniixx33 Every two days. Kegel is muscle strengthening, and you want to let the muscle rest in between exercises.

Amazing to hear! Thank you so much for sharing this as it can be a sensitive topic to discuss for women.

Has it helped in the time. I’m having similar issues with my husband and also 21. It used to be fine when we first started dating but slowly got worse.

@@paigecoleman1628 you could have your husband assist with relaxation by gently massaging around the vulva and along the inside of the vagina. Or look into a pelvic wand to release tension prior to intercourse. Use the breathing technique during first penetration, exhale slowly and visualizing complete relaxation in the area.

@@KristaDennett we use a pelvic wand. It helps but there’s always at least one part I miss that my pt has to work on.

​@@paigecoleman1628 read my other comment here... hopefully it helps

I’m so glad to hear the video was able to help you 🙏🏻❤️

Aw thank you 🙏🏻❤️

That’s amazing! I have worked with a few people in the past both pre and post surgery, and they have found it helpful as well which is fantastic as no women should have to suffer 😔

Thank u for sharing I am so sorry for the endometriosis I really am. U are around my age and that is sooo young. Please 🥺 stay positive. I am struggling with stress. Anxiety

Hi i am arpit from

You are SO WELCOME! I’m so happy this video was helpful, this was my purpose to help those in need looking for answers or possible options to help with their pain. ❤️

Thank you!!

Thank you for the kind feedback, and you’re welcome 🙏🏻

@@KristaDennett Kindly make a view on feet exercise for pelvic floor please 🙏

Perfect! I consider these movements as the retraining category of pelvic floor exercise rehabilitation. We are retraining the pelvic floor to lengthen and release. You may find some areas around the pelvis holding tension like inner thigh, glutes, hamstring, hip flexor. If that’s the case, we can release those overworking or tense muscles first allowing the pelvis to settle in its neutral space. This can help with retraining the inner core and pelvic floor using the movements in this video. Hope that makes sense! 💕

Wonderful!

You’re welcome ☺️

Hi i am arpit

How many times a day do u do this?

@@dotesnstuff6332 i don't count. Someday I won't do these. It depends on how I feel with the symptoms

@@haleykrokodilfreesheetmusi5298 How is it so far? Any improvement?

@@dotesnstuff6332 to be honest I dont do these exercises anymore since I'm doing the nerve floss neurodynamic exercise called "Slump" . This one works better for me

@@dotesnstuff6332 yes it works when practicing on a daily basis

Thank you!

Thank you so much for your feedback, hopefully it will continue to help more women find the help they need.

Hi 💗👋👋

I’m so happy to hear you were able to possibly figure out the cause. The pelvic floor will always need to work while you’re cross country skiing as it’s responsible for stability and anticipating movement. What you can do are release exercises afterwards to release the natural work of the pelvic floor. You will also want to consider what muscles have overworked to compensate for the tension. Release those and work on rebuilding strength of the body for resistance training both for functional movement and your desired sport.

Thank you for the feedback 🙏🏻

There’s no reason you can’t do it more than once a day. Morning and night are good times.

I’m so happy to hear you’ve found the ‘why’ to what wasn’t working with you body and now know how you can change things. 🙏🏻

Exercises during one therapist's sessions were way too much. Caused mast cell activation syndrome to activate after years of no real problems. Caused lichen sclerosus during this time as well. Listen to your body. If it doesn't feel "right" stop. They don't need to understand. My situation was workers comp. They thought more exercise = return to full work sooner. It messed up my whole life. BTW workers comp is only there (now a days) to protect employers from getting sued. Some states more than others. My PT was getting directions from my employer's workers comp ppl. Not the doctor, not a medical person at all. Mt PT and doctors had to answer to this company (who only cares about bottom line.) Which backfired

Awww that is so kind of you. I am very happy to hear this has made a big difference for you. That is my goal and mission of creating this videos - to educate so people can find relief of painful issues they don’t have to live with! ❤️

If it helps to hear, I been suffering since I was a teen after having a stuck tampon I had to have removed and issues s couple years after... but I never knew. Despite asking doctors, I was told I was just "a tight girl down there", but not that it was a pelvic floor issue. There I was during Pregnancy doing kegels, wondering why nothing improved and then I had a extremely painful birth .. It was only now 1 year after birth I finally know what the issue has been... so yeah doctors are unfortunately not always a help either

@@bianka4001 I needed several months to understand my condition also, It was so confusing because I had a trauma in this particular area and ever since I suffered from pain invulantary contractions especially after going to the toilet, I hope your pain is relived and you are alright now

Hello! Yes, here is the link that’s in the video description to the Hypertonic Pelvic Floor exercise rehab program: www.trainerize.me/checkout/kdfitnesscanada/Krista.Dennett1?planID=46912 For more detail about my self directed programs here is the link to how the programs are run: www.kdfitness.ca/program-info Reach out to me at krista@kdfitness.ca if you have any questions 🙏🏻

I tried that. I needed stronger meds after a bit. I may try it again, but it can possibly cause dementia later life.

​@@joannaquanttumphysics what is vaginal valium? Sorry never heard of this. Thanks in advance.

This is one of the symptoms mentioned by other experiencing hypertonic pelvic floor, as well vaginal dryness can be a factor

Aw I'm so happy to hear this! I'm happy to share this information to help people understand the possible 'why' behind their issue or pain. I also offer an inexpensive self-directed pelvic floor exercise rehabilitation program designed from my work over the last 8+ years and working at a physical therapy clinic. The goal is to help retrain the muscles to prevent future re-occurring issues.

The muscles do naturally relax on the inhale, the purpose behind maintaining a sense of relaxation on the exhale is to help the body and muscles achieve a relaxed parasympathetic state to help address the tension in the muscles

@@KristaDennett Thank you for the reply. I think I understand what is the intention . I assume it's like when we flex the arms. We can do it by tensing the biceps, but also we can do it with focus and clarity on making the movement as gentle as possible, almost with a completely relaxed biceps. One motion on one extreme can resemble someone plowing through thick snow, the other motion is more akin to a grass slightly rocking on a gentle wind.

My body seems to prefer doing the relax on the inhale

Hi there, thank you for reaching out. To know for sure if it’s hypertonic pelvic floor as the cause you’d want to see a pelvic floor physical therapist. However, these exercises have helped as a strategy to address constipation and practicing to relax especially when having a BM is important. You don’t want to push or strain during a BM. Sitting for long periods can impact the pelvis, specifically alignment which in turn can disrupt the pelvic muscles. So your posture when sitting and cycling should be considered. Also water intake, if you’re not drinking the recommended amount of water that can also contribute to constipation. Hope this helps!

I’m sorry to hear that. Muscles get in the habit of behaving a certain way. Including tensing the jaw. Working at correcting the habits that are creating issues means bringing it into your awareness as much as possible and do things to release the tension in the body and jaw.

Aww this fills my heart. I’ve created a couple of meditations that focus on breath and mind-body connection to releasing tension and stress that impacts the pelvic floor. It’s available on a free app called Insight Timer, I would love for you to listen and let me know what you think as I’m new to recording meditations 😊 insig.ht/0BXRchzNEyb

@@KristaDennett That's so kind of you, and it would be honour to listen, thank you for the link, I look forward to it and I shall get back to you with an update very soon 😊 thank you kindly for your reply 😊 xxx

@@KristaDennett Releasing tension with breath...found you xx

@@KristaDennett I'm interested to know if you have done any recent recordings also?

@@JahGemini.2222 unfortunately I haven’t had time these days, and don’t have the best recording space 🫣 but it’s on my bucket list of passions I would like to do more of. Thanks for listening ❤️

i have the exact same symptoms. Do you also have inability to pass gas?

Yes, men has the same muscular anatomy and are impacted by hypertonic pelvic floor issues.

Yes. Tension of the pelvic floor muscles definitely can result from endometriosis, trauma like surgery, and standing for long can exasperate the issue.

Because childbirth can permanently ruin a person’s physical and mental well-being

Start with 30-45 seconds. Remove the noodle then repeat. Some people are quite tight that any longer is uncomfortable. You can build up to 90 seconds.

Thank you for the feedback! It’s certainly much easier to see the body’s movements especially with breath without a top in the way.

You have it reversed. The natural function is when you inhale the pelvic floor muscles lengthen (relax) when you exhale the pelvic floor muscles shorten (contract). A Kegel is when you voluntarily contract the pelvic floor during the exhale. If you have muscles overactive or holding tension, you will want to visualize the muscles relaxing through inhale/exhale to try and release the tension.

Hi there, thank you for your comment. I’m not a Dr, I specialize in exercise rehab specific to pelvic floor and inner core muscles. Men have the same set of muscles and can have the same issues with those muscles as women. The visualization cues may be different to what makes sense to you and provides you with results by alleviating the symptoms you’re experiencing.

Exactly Same As what I'm going through Now I'm Wondering That Can I Follow This Exercises As a Male?

@@narresnair1154 duh she just said you could

@@Jwilliams813 Well,okay

I wonder why they are directed towards women?? I am certain there must be many men like me who did kegels or overworked their butt and abs??

Did you find out

You’re welcome! Yes men can do this as well, the visualizing cues would be different to reflect the male anatomy but the muscle group is the same.

@@KristaDennett many thanks

It’s possible. How much water are you drinking and do you have any liquids within 2-3 hours before bed?

Let me know how you make out. It can take a couple of weeks of daily practice before noticing a change as the muscles learn to relax. Also keep in mind leaking can still happen after the tension is gone. While they may not be weak under tension they could show weakness when the pelvic floor learns to release and lengthen. In this case they will need to be retrained to function with breath and movement. As for estrogen, that’s out of my scope to offer suggestions. It doesn’t hurt to have hormone levels checked especially in the perimenopause stage of life and onward. I hope that helps!

Im having the same issue now. 😭

@@jazzyjacob5001 if you’re leaking again after working on relaxing and lengthening the pelvic floor muscles it’s possible they have weakness or they need to be retrained in coordination with movement. Sitting and doing kegels alone isn’t the best strategy as the inner core is responsible for stability and anticipating movement. So we train it in these circumstances.

Possibly. The area can become irritated and muscles can become tense under those conditions.

Watch my video on breath to help teach the core muscles to flow and not hold tension

@@KristaDennett thank you I surely will

Its up to you. If you feel you can relax and connect to your body while trying to keep busy. The goal is to bring the body into a parasympathetic state to help the tension in the muscles release.

No, the muscles naturally need to relax in order to pass urine or a bowel movement. Better to exhale and relax with both that to push to expel.

You should not be terrified at all. Only aware that as you release the tension there is likely weakness in the muscles that will need to be restrengthened in a more functional way. It is far better to follow this path that live with tension. Time, patience, commitment to the rehab and trust in the body is key.

It’s difficult to give a precise answer because that depends. It could be all exercises impact the tension or just some. Because all exercise involves the need of the inner core muscles. Exercises with impact like jumping, skipping, running can further aggravate a hypertonic pelvic floor. After a run, symptoms may be ‘crotch of fire’ like where there is burning feeling especially in the anal area. So it’s not just ab traditional exercises. Forward flexion exercises like sit ups increase not only the load on the low back but also intra-abdominal pressure, and in the case of pelvic tension a new condition that could arise is diastasis recti or abdominal separation as the pressure moves to the connective tissue of the abs. Heavy lifting can have the same impact. Low back pain is a common symptom of hypertonic pelvic floor as the tension of the muscles pulls on the SI joint of the pelvis. You can do any ab/core exercise provided the muscles are functional, and have functional strength. If you’re prone to tension ensure adequate release exercises pre and post workout. If an exercise creates a symptom of discomfort, think about if you did adequate warm up/cool down and are aware of the mind-body connection of coordinating breath with movement to help the natural function of the pelvic floor and inner core muscles. Lots of info I know! Hope some of it helps ❤️❤️❤️

Hi there, you can try that often and see if it helps. Think of the pelvic floor as any other muscle, in that after training you need to relax or stretch them out. But they will likely revert back to tension if you don’t retrain their function by being able to feel contraction and relaxation. You may also want to see a pelvic floor physical therapist for myofascial release or use a pelvic wand to help.

@@KristaDennett as you said in the video.....relaxing the pelvic floor muscles could cause symptomatic prolapse.....and I feel I might get a uterine prolapse? How to avoid that? Should I be doing muscle strengthening excercises along with these to avoid that?

@@farmcottage5404 best to see a pelvic floor physio to determine if there’s a prolapse and what stage. It’s a 2 part process to address tension and prolapse. You could consider a pelvic wand to release the tension then gently contract/relax if you are very aware of what degree of a contraction is manageable for your situation. A pelvic floor Physio can perform myofascial release and then assess this as well.

@@KristaDennett thank you for the info❤️

It can be. The piriformis shortens and tightens with prolonged sitting. Its origin and insertion is spine running over the front of the pelvis and attaching at the bottom area of the pelvic bones. When they are tight on can pull on the low back and pelvis creating pain that can transfer to the butt and down the legs.

A cystoscopy procedure can be uncomfortable and could trigger pelvic muscle tension. If you were having pelvic pain and spasm before the procedure there’s a possibility the muscles were already holding tension. So it could be that the muscles are chronically tense and overactive, which can impact voiding urine and bowel movements.

@@KristaDennett yes i had all those before the cystoscopy, i know for sure my pelvic muscles are retaining and holding back always in a spasm state 24/7, i got costipation as well and pain between the anus and testicles area sometimes in the anus itself, so thats what i asked if the hypertonic pelvic floor can cause all this issues including bladder issues. Thanks!

@@cyb3r418 remember when you work on first relaxing the pelvic floor muscles other issues could occurred. Most common is some leaking, milf heaviness feeling, and low back or hip pain. This improves once you retrain the pelvic floor muscles. Relax the pelvic floor tension is typically referred to as downtraining. Then improving function and strength is uptraining. So your exercise/movement rehab for this will be a two step process.

@@KristaDennett thanks so much for replying to me Krista! so do yoy suggest the same exercises for me in the video or i need to do other stuff? I was thinking about medications too i heard vallium is used as a pelvic floor muscle relaxer , do you suggest that in case my muscles are stubborn?

Hi 💕💗💗

It’s possible. Gynaecologists don’t check for hypertonic pelvic floor muscles. You could try the release exercises in the video, see if that starts to help if doing them daily for about 2 weeks. Also work on relaxing when on the toilet. But it may create new symptoms if tense pelvic floor was the issue. Next step is to work on retraining the muscles. Best way to know for sure is to see a pelvic floor (women’s health) physical therapist. If you can’t find out in your area and you notice relaxing helps, that’s a clue. But the next step is to retrain the pelvic floor function and strength so eliminate symptoms

@@KristaDennett Tks so much for your reply. Yes, after relaxing exercise, symptoms seems better. Will continue to do the exercises.

@@layheok7502 that’s great!

Yes, I researched Pelvic floor dysfunction and it cause pain during or after urination along with frequency. I had frequent urination and urgency and got tested for UTI and there was no UTI. I have symptoms of Constipation that comes and goes. My urine stream sometimes is weak but I noticed that my symptoms get bad if I Run and heavy lift. That’s how my symptoms first appeared I did heavy lifting for weeks and ran for 30 minutes without stopping. After weeks I had lower urinary tract symptoms. I did kegels but I stopped because I didn’t want to risk doing my condition worse so i just stopped with heavy lifting and running. But then I was getting fat so I did workout again and again got my symptoms back.

This video is for hypertonic pelvic floor that struggles to relax and lengthen on inhale. If you tighten the pelvic floor on the exhale you’re contracting an already tense muscle. A long exhale allows the body to move to a parasympathetic state, and visualization cues to relax the pelvic floor on the exhale works to release the tension. Hope that helps clarify for a hypertonic pelvic floor.

@@KristaDennett It's a bit confusing because my physiotherapist in perineal rehabilitation (PhD), told me to relax on the inspiration and contract on the expiration. Then I have to release by inhaling again, exhaling and inhaling again. So stay relaxed three times in a row and end with a contraction at the last expiration of the cycle.

@@catherinegoulet4263 there’s no right or wrong way, you have to do what works for you to visualize muscle relaxation. Long slow exhales trigger the parasympathetic system which relaxes the body. Whether or not you should voluntarily contract the pelvic floor with an exhale depends on the ability to fully lengthen and relax with exhale. If one strategy isn’t working for you, try something different.

Have you seen a pelvic floor physical therapist? It could be there is some tension in the muscles, however if you’re feeling heaviness it could also be related to a prolapse. I recommend seeing a physical therapist that specializes in pelvic health. They are specially trained to do an internal exam to determine exactly why you’re feeling the heavy sensation and ongoing discomfort.

Yes, if the source of your pelvic pain is from tension in the pelvic floor muscles men can use this strategy too. The visualization of relaxation would be similar as well; the pelvic floor muscles relax and lengthen in men the same during voiding as in women.

@@KristaDennett Thank You, Oh by the way I have been with this pelvic pain for almost 2 years.

Are you feeling any better?

Don’t be embarrassed! It is soooo common for women, and we should feel comfortable talking about it and sourcing solutions so we don’t have to live with our symptoms!

@@xoalex15 thank you for checking up on me! I am 💯 better. Took a couple solid weeks but then it completely relaxed and I thank this video for teaching me the visualization techniques. Those were mental and soon I didn’t even have to think about it anymore and it relaxed. It was so stressful because it was a constant cramp feeling in that area. Who would have thought that could even be a thing! Anyway, so so grateful it’s gone and now I know in the future if it happens again, there’s hope that it will get better. It helped she stated multiple times, the muscles have memory. It’s true.

@@KristaDennett thank you again for this video. I am 💯 better. It took a couple weeks of that intense cramping pain, but with this video, I got better. Your visualization techniques helped tremendously. A thousand times thank you.

@@JB-IBCLC that is amazing to hear!! I’m so happy to hear you stuck to it and notice the change. We don’t have to live with these issues, but it does take time and attention to fix them ❤️❤️❤️

Hi there, I currently don’t sell products

I’m so sorry this happened to you 😔 it’s out of my scope to offer suggestions to answer your questions. I would suggest searching for a women’s health team in your area that may be able to answer questions related to coccyx damage and solutions. Falling on the tailbone can impact the function of the pelvic floor often causing chronic weakness or tension in the muscles which can pull on the coccyx and pelvic joints creating ongoing issues like swelling or pain.