If you often feel tightness in your lower belly, experience discomfort while sitting, have pain during intimacy, or struggle with frequent urges to pee, you might be dealing with a hypertonic pelvic floor. This means your pelvic floor muscles are always tight, even when they should be relaxed.
Many people think pelvic floor problems only happen when muscles are too weak. But in this case, the issue is the opposite; the muscles are too tight and can’t let go. That’s where hypertonic pelvic floor exercises come in. These gentle movements help your body calm down and release tension in the pelvic area.
If you’re looking for relief, comfort, and better movement, these 10 simple exercises can really help. They focus on breathing, stretching, and gentle movements that teach your muscles how to relax.
1. Deep Belly Breathing (Diaphragmatic Breathing)
This is one of the best ways to start relaxing a tight pelvic floor. Deep breathing helps connect your breathing with your pelvic muscles so they naturally relax with each breath.
How to do it:
- Sit or lie down in a comfy position.
- Put one hand on your chest and the other on your belly.
- Slowly breathe in through your nose and feel your belly rise.
- Breathe out gently through your mouth and feel your belly go down.
- Try to make your exhale longer than your inhale.
Do this for 5–10 minutes every day. It’s a simple but powerful way to calm your body and begin letting go of tension.
2. Happy Baby Pose
This is a gentle yoga pose that stretches your hips and lower back, areas closely connected to the pelvic floor.
How to do it:
- Lie on your back and bring your knees toward your chest.
- Grab the outer edges of your feet with your hands.
- Keep your ankles above your knees, like a baby lying on its back.
- Gently rock side to side if it feels good.
Stay here for about a minute. This pose helps open up the pelvic area and encourages the muscles to relax naturally.
3. Child’s Pose
This resting yoga position helps the entire body slow down, especially the lower back and pelvic floor.
How to do it:
- Kneel on the floor, then sit back on your heels.
- Stretch your arms forward and lower your chest to the ground.
- Let your forehead rest on the floor.
- Breathe deeply into your belly and back.
Hold this pose for 1–2 minutes while focusing on slow breathing. It’s a great way to release tension from your whole body.
4. Supported Deep Squat
This relaxed squat opens up your hips and stretches the pelvic floor in a natural way.
How to do it:
- Stand with your feet wide apart.
- Slowly lower into a squat, keeping your heels on the floor.
- Rest your elbows on your knees or hold onto something for support.
- Don’t strain. Use pillows or a block under your bottom if needed.
Hold for 30 seconds to a minute. It should feel like a stretch, not a workout.
5. Pelvic Drops
This exercise is the opposite of a Kegel. Instead of lifting and squeezing the pelvic muscles, you learn to let them go.
How to do it:
- Sit or lie in a quiet place.
- Take a deep breath in and imagine your pelvic floor gently dropping or spreading open.
- Don’t push; just focus on relaxing.
Repeat for 5–10 breaths. This is one of the key hypertonic pelvic floor exercises that teaches your body how to release, not hold.
6. Reclining Butterfly Stretch
This calming position helps soften the inner thighs and pelvic area.
How to do it:
- Lie on your back.
- Bring the soles of your feet together and let your knees fall apart.
- Place pillows under your knees if needed for support.
Breathe deeply and stay here for 2–3 minutes. This is a great pose to do at night or after a long day.
7. Side-Lying Breathing
This position makes it easier to feel your breath move into your belly and lower body.
How to do it:
- Lie on your side with a pillow under your head.
- Bend your knees slightly.
- Place one hand on your belly and focus on deep breathing.
This gentle pose gives your muscles a chance to relax without holding yourself upright.
8. Hip Circles on a Stability Ball
This movement helps release tension in the hips and pelvis.
How to do it:
- Sit on a stability or exercise ball with your feet flat on the floor.
- Gently move your hips in slow circles, like you’re drawing a circle with your lower body.
- Do this in both directions.
You can do this for a few minutes as a warm-up or cool-down.
9. Legs-Up-The-Wall Pose
This relaxing position helps calm your nervous system and gently stretches your pelvic floor.
How to do it:
- Lie on your back with your legs resting up against a wall.
- Let your arms rest by your sides.
- Breathe slowly and stay in this pose for 5–10 minutes.
This is a perfect way to end your day or after a long period of sitting.
10. Mindful Body Scanning
Sometimes, stress and tension build up in the body without us even noticing. This simple practice helps you reconnect with your body and let go of tightness.
How to do it:
- Sit or lie in a quiet place.
- Close your eyes and slowly bring your attention to different parts of your body—starting from your head and moving down to your toes.
- When you reach your pelvic area, notice any tightness and gently breathe into it.
Even 5 minutes of body scanning a day can make a difference. It helps you become more aware of how your body holds stress, so you can start letting go.
Why These Exercises Matter
Hypertonic pelvic floor exercises are not about pushing harder or doing more. They’re about slowing down, listening to your body, and gently encouraging your muscles to relax. If you’ve been living with pelvic pain, tightness, or discomfort, these exercises offer a safe and natural way to feel better.
When done regularly, these movements help reduce tension, improve blood flow, and support better bladder, bowel, and sexual function. Most importantly, they help you rebuild a healthy connection to your core and body, one breath at a time.
Conclusion
Living with a hypertonic pelvic floor can feel overwhelming, but you’re not alone, and you don’t have to push through the pain. These 10 calming, effective hypertonic pelvic floor exercises offer a gentle path to comfort, healing, and renewed body awareness.
For those looking for expert support and personalised guidance, Re-Centre is a trusted platform that focuses on pelvic health and full-body recovery. They offer helpful resources, specialist-led programs, and education to support people on their wellness journey. Whether you’re just starting out or looking to deepen your recovery, this company is committed to helping people feel stronger, more balanced, and in tune with their bodies. From exercises to tailored care, they provide a space where healing feels possible.
- 10 Must-Know Exercises to Relax a Hypertonic Pelvic Floor
- Discover 10 essential exercises to relax a hypertonic pelvic floor, improve muscle function, and reduce discomfort with easy-to-follow techniques.
- Hypertonic Pelvic Floor Exercises
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