4 Techniques To Relax A Hypertonic Pelvic Floor

[@WeightWatcherWannabe]

Thank you for teaching these tec and providing information. 🙂

[@KristaDennett]

You’re welcome ❤️

[@tracyvision]

Techniques start at 5:51 Thank you for posting these!

[@凛凛-m9l]

im 21, and have really struggled with my pelvic floor. i'm only recently sexually active, and each time i tried to do something "supposedly enjoyable" with my male partner, we had to stop because i was in so much physical pain. this video was really helpful in explaining exercises and explaining steps to take so that i can start to enjoy it. thank you :')

[@KristaDennett]

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

[@paigecoleman1628]

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.

[@KristaDennett]

@@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.

[@paigecoleman1628]

@@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.

[@christinabrault]

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

[@kaylaschultz5632]

I was told as a little kid that kegel exercises were healthy (they are, in moderation), and from doing them through so much of my life, it's resulted in a hypertonic pelvic floor. It started causing problems in my day to day life, and I'm hoping techniques like these help me

[@irmgardpollmann3078]

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

[@royalzboutique1]

Happened with me too but i actually just started kegel .. And this happened :( maybe because i am diabetic and due to neuropathey .. Just maybe

[@Fairy_Gothmother]

I have endometriosis & just had diagnostic surgery last year (I was 32). No one had even mentioned this to me at all, but I did the exercises and I could definitely feel a major difference!

[@KristaDennett]

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 😔

[@sealife22]

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

[@6743aman]

Hi i am arpit from

[@weekend1rocks]

Thank you! I’ve had a tight pelvic floor for many years and I’m finally ready to address it. Grateful for this information.

[@ramadeshraju3391]

OMG, you are my beacon of hope, my hope to live and love a healthy life. I lost total confidence in life since the past 2 months. Have been suffering with all the symptoms that you listed. Went on multiple courses of antibiotics but all in vain. I just searched for pelvic floor pain and chanced upon your video. This has been life-changing for me. Can't thank you enough. You have no idea what you given me. I only wish the best for you and love and hugs coming your way. Will share this video with all my friends who are going through these symptoms as we are in our perimenopausal phase and these are exactly my symptoms. Thank you, thank you.

[@KristaDennett]

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. ❤️

[@Juiceflight]

I'm posting this because I found your video very helpful. I recently had some very mild UTI-like symptoms. I've had an actual UTI before and this didn't seem nearly as bad. It definitely wasn't painful - just annoying. Test showed no UTI. I am a cross country skier, mountain biker and hiker. Along with that, I sit A LOT for my job. Not a great combination. Although I only work 3 days a week, I'm sitting most of the day on those days and I am not free to get up and move whenever I would like. To be safe, I decided make an appointment with a urologist. The soonest appointment I could get is in 2 months. Meanwhile I did some reading and came to the conclusion that a hypertonic pelvic floor might be my problem. Your relaxation exercises have made me realize that I've been holding tension in my pelvic floor. I think this might be from XC skiing for many years. Pre-loading the core is part of skate skiing. I think I may be tensing pelvic muscles along with my core and now it's become chronic. Now that I'm making a mental effort to relax my PF, the residual symptoms are gone. However, it's going to take some re-training to keep them relaxed, particularly when skiing and sitting while trying not to slouch. If it comes back I'm going to see the urologist. But so far, so good.

[@KristaDennett]

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.

[@nangan838]

I almost fell asleep in the butterfly posture! I have a Hypertonic Pelvic floor, it felt so relaxing ..

[@lauralinks3241]

I’m so glad I found this video I’m hypermobile and extremely flexible and like another person commented have overdone the kegels I was told to do post menopause resulting in hypertonic pelvic muscles ! I’m on the mend but have flare ups and this video cinches it for me ! Excellent in every way and I hope it’s the one and only go to . Others over the past 4 years have not been as simple or inspirational. You are a blessing I’ve discovered I only wish I’d discovered this sooner It’s meditation for hypertonic muscles that can be done Thank you

[@KristaDennett]

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

[@haleykrokodilfreesheetmusi5298]

This is exactly what I was looking for. I have a lot of pelvic issues : constipation, urinary retention, oversensitive genitals and sometimes lumbars back pain. I'm willing to do this everyday.

[@Onzawa3340]

How many times a day do u do this?

[@haleykrokodilfreesheetmusi5298]

@@Onzawa3340 i don't count. Someday I won't do these. It depends on how I feel with the symptoms

[@Onzawa3340]

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

[@haleykrokodilfreesheetmusi5298]

@@Onzawa3340 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

[@haleykrokodilfreesheetmusi5298]

@@Onzawa3340 yes it works when practicing on a daily basis

[@dorothygreen4271]

I suffer from Chronic pelvic pain . Thank you for sharing this video with me !

[@heatherakers5453]

Thank you so much for this video! It is really validating that my pain is real and there is help that can bring relief!

[@andiimaging369]

This is the most helpful video I’ve been able to find on this. Thank you for being so thorough and explaining so much! I needed a last min refresher on this type of therapy (that I’ve had in the past) before having a biopsy procedure done. The last time I had a similar painful procedure these types of exercises really helped! Thank you!!

[@KristaDennett]

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

[@moamalkadhem3468]

I once was desparate not knowing what to do and don't have the courage to go to doctor and your video poped up in my recommendations and did your relaxation exercises with deep breaths and after a month my pelvic muscles are relaxed with no pain or tightness, thank you for this educational video I pray for you to have a good and peaceful life

[@KristaDennett]

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! ❤️

[@bianka4001]

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

[@moamalkadhem3468]

@@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

[@ashley.h.2]

Thank you! I'm recovering from severe PID and was referred for pelvic floor PT but the waitlist is months long. After months of bouts of extreme pelvic pain my floor and abs have become very tense from overcompensating. This video was very helpful. I still cant quite relax but I'm going to keep trying.

[@annie.bo.briggs]

Thank you for posting. These exercises only help while I'm doing them. My hypertonic pelvic floor is the 1st one you mentioned. I was sexually assaulted 20 years ago.

[@musicasdaines]

Thank you so much for this video. It has been very helpful. I noticed that you answered many people's comments. I wish you a happy life 🌸🌸 you deserve it!

[@KristaDennett]

Aw thank you 🙏🏻❤️

[@ainohynynen2344]

Gonna start doing few of these every day. Fearing I might have "too tight pelvic floor and have had some issues. Thank you very very much!

[@evangelinetan3434]

Im glad I come across this video. Hopefully this helps my problem indicative of hypertonic pelvic muscle tension.🙏

[@dazzlebutterfly]

Hi there! Is there any place I can donate to you from? I would like to leave some money as a thank you for how much these videos have helped me. For over a year I have been in constant excruciating pain and only after doing these exercises for over a month have I been able to find relief. In fact gradually my pelvic pain is going away completely and returning to normal. Thank you for putting these videos out there, you are helping so many people. Thank you again.

[@KristaDennett]

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.

[@JoJoAnne183]

Thank you so much! This is very helpful! I even couldn’t try the smallest size of the dialator before I tried the visual relaxation technique …but now I can ❤

[@evacorrell3116]

I'm almost 50. Was just diagnosed with hypertonic pelvic floor. And talk about pain and discomfort the last couple of months...wow!! I have the type that my muscles are tight all the time. I'll be start physical therapy soon. But until, wanted to do something on my own. My OB doctor prescribed a vaginal muscle relaxant... but it didn't work. Now I have been prescribed an oral muscle relaxant and I'm hoping it helps

[@my602boys]

After years of agonizing painful pelvic floor AND 4 years of off and on PFPT I finally know how to properly breathe into my ribs and lower “bowl” 🥹😭 I am crying from the relief 😭🙏🏼Thank you!!!

[@KristaDennett]

Amazing! I am so happy this has helped you. This is the reason I wanted to share the information with all women! Although we have individual issues and symptoms, in the end the power of breath and recognizing how our body can change how we breathe from stressors is a first step to making positive changes in our body.

[@demigalucci]

@my602boys tell me how u did the correct breathing 😩😭

[@lindaheymans8583]

Thank you. This looks very helpful. I will practice it every day. You explain it very well.

[@TCBfan62]

Thank you for sharing this. Your explanations are very clear and easy to follow.

[@candicewendt6560]

Thank you for this great teaching, encouragement, and demonstrations. So positive and helpful.

[@KristaDennett]

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

[@strongsyedaa7378]

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

[@carolosburn1383]

I am 75 and I have a tight pelvic floor suffering for years. Pelvic floor therapy did work some however it continues to stay tense and also my teeth tightened up!

[@KristaDennett]

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.

[@JahGemini.2222]

After years and years dealing with this types of pain, various operations and medications nothing works. Got to the point of just reasoning with my mind and telling myself it's all in my head so to speak. First off you validate and help us to understand our pain, as I can see I'm not alone in this. I recently took to meditation and find it very helpful and educational towards getting to know my mind and body. I want to start using yoga also. Thank you for this video came after yesterday's suffering and still sore today. So let's begin to heal my pelvic floor. Wishing everyone all the best ❤

[@KristaDennett]

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

[@JahGemini.2222]

@@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

[@JahGemini.2222]

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

[@JahGemini.2222]

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

[@KristaDennett]

@@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 ❤️

[@Roguey84]

I definitely have DR and a hypertonic pf. And it consumes my life. Thanks for the tips

[@6743aman]

Hi 💗👋👋

[@Roguey84]

Not only did I discover I have diastasis recti a year ago after having a ten year mommy belly that just goes up and down but is solid like a live pregnancy. And Ive been learning of hypertonic symptoms has definitely been my problem for all these years smh. I’ve had PT that didn’t feel like it was working that well and exercise aggravate it but I’m learning so much more now. I had other health issues that had similar problems but now that those resolved and these symptoms remained. No I know how to get my life back. Thank you for your service bc it’s literally been a switch from my pelvic and stomach issues that have been a Boulder in my life

[@KristaDennett]

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. 🙏🏻

[@StarKnight001]

thank you so much!! you are amazing and you explain things really well,thank you so much you helped me alot i hope you always have a nice day

[@KristaDennett]

@@StarKnight001 I’m so happy to hear this helped you! I appreciate the kind feedback as well ❤️

[@andreaskoco219]

Nice explanation! ☺ I really loved it! I am wondering can we do this exercises more then once a day or once is enough?

[@KristaDennett]

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

[@nancybove]

Very helpful to explain positions and breath.

[@lulurod4903]

Very helpful video. I’ll be doing these release exercises. Thank you.

[@KristaDennett]

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! 💕

[@Kat-fr3jn]

Very helpful. Will be doing these

[@JB-IBCLC]

I’ve never dealt with this before. Man, it’s terrible! I just turned 40 and I cannot get my pelvic floor muscle to relax for the past week. And now it’s become mental. It’s a vicious cycle. Terrible! Thank you thank you for making this. I’m hoping this will help me. This is kind of embarrassing, too. I really don’t want to go to a doctor for it.

[@xoalex15]

Are you feeling any better?

[@KristaDennett]

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!

[@JB-IBCLC]

@@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.

[@JB-IBCLC]

@@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.

[@KristaDennett]

@@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 ❤️❤️❤️

[@vloggnwitnae3841]

I probably should go check. I struggle bad putting tampons in. I literally just learned to consciously relax my pelvic floor just to get a Light tampon in. However I don’t keep it in long because it starts feeling uncomfortable and taking it out sometimes feels like it’s stuck In me.

[@KristaDennett]

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

[@sharifiala8278]

Very helpful explanations!

[@brooklyncarter874]

Super helpful!! I will definitely try these out. Thankyou 😊

[@musya61]

Excellent excercise

[@vloggnwitnae3841]

Also when I’m sitting down mainly riding around in my car I have began to notice that I am constantly unconsciously tightening or squeezing my abdomen. I have to consciously relax it

[@KristaDennett]

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

[@vloggnwitnae3841]

@@KristaDennett thank you I surely will

[@carriewagner6341]

Great, helpful video! Thank you.

[@63annushka]

Does this affect men as well? I'm asking because i believe my constipation is caused by tension or tightness in the sphincter muscles or pelvic floor.

[@KristaDennett]

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

[@clodaghbarwise-smith7349]

Thank you. Very useful!

[@bungsupy9566]

best explanation so far

[@KristaDennett]

Thank you for the feedback 🙏🏻

[@daniellebejaranocastro2549]

Thank you for this great information!!

[@KristaDennett]

Thank you!!

[@joycekempf7624]

Thank you so much this is a very helpful video!

[@KristaDennett]

Wonderful!

[@MrStampy83]

Great video, with nice explanations. Can you maybe explain why do we relax (open) on exhale, since wouldn't the primary function of that muscle be to relax on inhale?

[@KristaDennett]

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

[@MrStampy83]

@@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.

[@fae137]

My body seems to prefer doing the relax on the inhale

[@joanthomas6012]

Thank you much for these excersic tips

[@chicken_soop._6767]

it can cause prolapse really? wow this really held me back on my exercises thats so scary. Can it be fixed?

[@user-hn8vk6ml2g]

Recently diagnosed with hypertonic pelvic floor by urogyn and pelvic floor PT. Your mention that relaxing pelvic floor muscles can make prolapse symptomatic is terrifying. This is the exact opposite of what I’ve been told. Now I’m scared to move forward with my treatment plan as I have history of SUI and prolapse (surgical repair 13 years ago but forever fear it will come back). Am I doomed???

[@KristaDennett]

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.

[@SWildMF]

I’ve been going to the gym pretty seriously since November. I’ve been doing heavy lifts such as deadlift etc. but I was wondering if the hip adductor machine I have maxed out (92kg/202lbs) has contributed to tension or imbalance in my pelvic floor? When you mentioned about the arousal being a factor it sounds like what I feel. Thanks so much for your time I am a male by the way

[@Bullybugger]

I had pt for a year. Helped. I have terrible Perineum pain. I’m working hard at home. I also have vaginal spasms!

[@kassandrav9668]

Thank you for this 🥺❤️

[@user729-v6e]

Very helpful thank you

[@mariacheng4226]

Terrific .. an instructor who demonstrates in a crop top.. much easier to see the movements to do the exercises

[@KristaDennett]

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.

[@JuliaLanski]

thank you so much!!!

[@6743aman]

Hi i am arpit

[@barbbrazes869]

Thanks for the helpful video!

[@eddiscaya1541]

Nice lecture!

[@sonyatorres276]

Thank you for this video!!

[@nicholaohanlon4220]

I am having such a bad time with intercourse the past 2 years I've stopped having it. My partner is very understanding . I thought that this was a menopause symptom. I went to the gynae because I thought it was a lubrication issue although I always felt moist. She just prescribed hrt without giving me n internal exam I never pursued other avenues. I gave up on the hrt as it changed nothing. Lub does not help much and I know its unpleasant for my partner as It hurts me too much. Our children were all born by c section. I teach yoga and am wondering if I have been compensating in some way. I will start these exercises and attend a therapist in the new year. Thank you

[@6743aman]

Hi 💕💗💗

[@samoanthunder17]

Great video!

[@KristaDennett]

Thank you!

[@__Queen_of_Hearts__]

Can things like recurring yeast infections affect the pelvic floor and cause issues like this?

[@KristaDennett]

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

[@storytime4kids10]

I have bladder retention which causes me to have some leakage. Then one day I woke up and couldn’t urinate... had a catheter put in for a couple of days. Still don’t know why that happened, have you ever seen this in a patient? I’ve seen an urologist, six months of pelvic floor treatments and recently had an MRI done on my spine and brain which didn’t show anything that relates to this. They did see a disc desiccation in my L5S1 but no nerve damage. I’m so frustrated and worried because my leakage is slightly worse than a year ago so despite everything nothing is helping. My pelvic floor isn’t weak but I do have a lot of tension. I feel like I’ve tried everything. I’ll give these exercises a try and see if it helps. Do you think I should check my estrogen levels

[@KristaDennett]

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!

[@jazzyjacob5001]

Im having the same issue now. 😭

[@KristaDennett]

@@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.

[@edddiscaya47]

You look so great!!!! Like your channel ❤❤❤

[@andreaskoco219]

Excersises are great. After giving birth I have a tension in my pelvic floor and this video helps alot! But, can you tell me why if I skip this excerises once in a couple of days I start to feel tension again and then I start doing exercises again and then it goes away?

[@MyratheDunmer]

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

[@norbuyangzom8091]

Beauty, beautiful 😍 explanation thanks

[@danniellebrown8996]

Thank you: this is so helpful!!

[@roseannagraham8980]

I'm going to try this thankyou! I'm older and only now learning the expression ' pelvic floor ' after years of abstinence I've recently become sexually active with a loving partner and can't be penetrated! And it's very painful. I'm trying the message too and slow because it's painful, however I am slowly progressing. Thankyou for helping me understand what's happening!

[@alfredsanchez9307]

Would your information in this video be beneficial for men? Because I suffer from pelvic pain, and I am a male.

[@KristaDennett]

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.

[@alfredsanchez9307]

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

[@BecAndRachLuvJEDWARD]

Great video , I have many symptoms of hypotonic pelvic floor , I have things lie severe constipation, my main symptom is actually higher up with air coming up to my chest and throat that won’t come out and the only thing that stops this is diazepam muscle relaxant , please tell me if a tight pelvic floor could be causing these upper symptoms? I am struggling so much! 😣😞

[@ahlaali7934]

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

[@Kidtheung]

Hi Krista, this video is very helpful.. Im having a constipation issue where my rectum pelvic floor muscle does not seem to relax or contract properly when having a bm, does that sound like a hypertonic pelvic floor? Id also like to ask if sitting a lot/cycling a lot csn contribute to this problem?

[@KristaDennett]

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!

[@shaym4588]

Can placing a warm compress on your abdominal area while performing these moves help further relax you? Or is this unnecessary? Thank you for this video.

[@NaymitMayne]

Did you find out

[@SherryHuffman-q4m]

Thankyou so very much. Absolutely the most help I have found for an extremely painful tight pelvic floor

[@sabrinabutz3092]

You mentioned at the end of the video that you have a self-directed program for hypertonic pelvic floor rehab. Can you please provide the link? Thanks!

[@KristaDennett]

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 [e-mail] if you have any questions 🙏🏻

[@tooquick6]

First I have hypermobile hips which cause pinching and lots of pain. Now my pelvic floor is tight and my testicles hurt because of it. I’m going to pelvic floor therapy soon so I hope this also helps with my hips. I saw that the two are related.

[@cyb3r418]

Hey there, lately i have a pain in my abdominal area (espicially when my bladder full when i urine the pain release), urine flow feels tight, pelvic pain, pelvic muscles always in a spasm state all day everyday, i did a cystoscopie lately doctor said my bladder neck is tight,so iwanted to ask if this can be caused by a hypertonic pelvic floor?

[@KristaDennett]

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.

[@cyb3r418]

@@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!

[@KristaDennett]

@@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.

[@cyb3r418]

@@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?

[@brittssleepsaround]

Thank you for this video! Its so helpful! I've been using vaginal valiums the last 2 days.

[@luz_lantigua6253]

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

[@domquest1275]

Hello Krista! I'm a male but I believe I might be struggling with some form of PF dysfunction. I've been cleared by doctors as they did many tests (xray, MRI) and they have no clue what my problem is. I'm yet to see a PT specialist though. My issue has been happening for years now. Whenever I get se*ually aroused, I feel my entire perineum spasming up in cramp which is painful. It lasts for about a minute or two and then it goes away and I'm painfree for the entire day afterwards. The longer I go without any intimacy, the more it's painful once I get aroused again. Weirdly enough, this cramping pain also happened to me a few times while landing onto a hard surface from a reasonable height or stopping urinating mid-stream due to being startled by my colleague. Does any of this sound like a PF dysfunction to you please? Thank you for your opinion! ♥

[@nutshellggdarken7114]

Thank you so much for posting this! Let's say I want to do the Reverse Kegel in the bathroom, is it okay to relax and let the pee out? Or is it subconsciously building a bad habit?

[@KristaDennett]

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.

[@Kurisutchiandesu]

Hi, I am currently battling a tight pelvic floor and restarted again deep breathing as this is something new to me. It gave me different symptoms in that area that I saw improvement on after learning deep breathing but then I stopped. I did experience what you mention where the pelvic floor muscles literally fight back. They get looser and you start seeing improvement and then get tight again. My question is, will doing this 20 mins per day, 3 times a day, every day ok? I also plank to get strengthened core since I am trying to loose stubborn belly fat which is probably part of the pelvic floor issue. Should I stop any kind of plank or will I be ok as long as I do the routine mentioned above? Finally, will it be normal for this to take probably months? I had this issue which I worsened myself in recent years. I guess I am trying to have an idea, is it normal to take months (should I expect that), is doing the above routine everyday ok? (Because I work out I figure it is a good way to release tension I add each workout). Just trying to get an idea. I got good results before I just stopped which was a terrible idea. What made this worst was doing forceful kegels for years on and off. So I am trying to undo that, hopefully.

[@KristaDennett]

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.

[@farmcottage5404]

@@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?

[@KristaDennett]

@@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.

[@farmcottage5404]

@@KristaDennett thank you for the info❤️

[@osamabinswaggin2142]

I'm experiencing pelvic pain and painful urination since a year but urine culture always shows negative. Is it just hypertonic pelvic floor mimicing UTI? Cuz I find relief from doing these exercises.

[@KoolAidDinkyTV]

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.

[@gsti1985]

Hi Dr. Dennett- great video. I’ve found that most of the materials online is tailored towards females I’m a guy who has severe constipation issues due to a very tight (not weak) Pelvic floor. Would you change anything in the four exercises for guys?

[@KristaDennett]

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.

[@narresnair1154]

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

[@Jwilliams813]

@@narresnair1154 duh she just said you could

[@narresnair1154]

@@Jwilliams813 Well,okay

[@Lazymath007_]

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??

[@J.DiRTiE]

I am a male with pelvic floor issues. I constantly feel like im comtracting the area down there which has unfortunately caused issues like ED and in the past rectal issues. What confuses me is the breathing. I can perform all the strecthes in the videos i watch, but breathing in theough the nose and exhaling through the mouth to relax the pelvic floor. When I breathe in, I feel like thats when I am clenching, and when I breathe out is when I feel like I am relaxing down there or opening up so to speak. But it should be the opposite, correct? Any feedback is appreciated. Thank you.

[@Melissa-hc9eh]

I thought you are supposed to relax on the inhale and tighten on the exhale? Good video! I will be checking out the others!

[@KristaDennett]

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.

[@catherinegoulet4263]

@@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.

[@KristaDennett]

@@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.

[@stellaluciaaagaard4922]

Thank you for the exercises. You bring some real good tips. I have started having to urinate at night although mostly just once, I am wondering if this could be why, as I do feel some tension in my pelvic floor. 😊

[@KristaDennett]

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

[@layheok7502]

Hi, may I know if constantly having a dull ache at rectum and also feeling that u want to poop . Pressure at abdomen , can't wear anything tightening my waist. Is this regarded as hypertonic pelvic floor? Checked by gynaecologist, no prolapse.

[@KristaDennett]

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

[@layheok7502]

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

[@KristaDennett]

@@layheok7502 that’s great!

[@kardelenckc]

My obgyn recommended your videos for my tensed up pelvic floor. I tried this one but now I feel more tense and like I did abs exercises. Is this normal?

[@samiahassan2227]

Hi. How long does it take to loosen tight pelvic floor muscles with this exercise?

[@KristaDennett]

Unfortunately there’s not exact answer to this. It depends. Muscles do respond to change with consistent practice over a 2-3 week period, however if there is an underlying issue like scar tissue inhibiting the muscles that could lengthen the process.

[@6743aman]

Hi i am arpit can I help you

[@K1ke8ie1r]

While doing kegel Instead of lifting Up pelvic area I use to pull it downwards all the time will it cause any problem as I was doing it wrong? I'm scared. I'm 22 years old female.

[@dmydesigns72]

I feel very hypertonic in pelvis. Recently my internal muscles at sphincter won't relax and no passing. It's been so rough on me. I've lost too much weight in short time, very weak since I can't eat much. ER sends me away twice with OTC which are wreaking havoc on my system.. for me it's so arduous to relax everything down there. Also my perinium really hurts. I will try these. Been trying others but no success yet. I'm waiting to see a specialist. Please pray 🙏 😢

[@KristaDennett]

I’m sorry to hear you’re going through this. Have you looked for a women’s health physiotherapist who specializes in pelvic health?

[@dmydesigns72]

@@KristaDennett Hi Krista, I have an appointment to see a urogyn in 2 weeks. I also got a referral for bio feedback pelvic floor therapy. Just waiting on insurance approval. Thank you for your reply. I've been doing relaxation techniques and lots of deep pelvic breathing but nothing has changed. It is frustrating and I long for my normal bowel movements. Prior I was like clockwork daily. Never an issue. Now everything is on strike down there!

[@KristaDennett]

@@dmydesigns72 like any muscle holding tension, relaxation through breath is a helpful tool to support the work done through manual manipulation like myofascial release. Once you’re able to get the manual treatment use relaxation through breath to length the response of the muscles between treatments. Muscles have memory and it tends time to change their habit of tension to natural function.

[@amyjackson8529]

Thank you 🙏

[@arunphanjoshi1479]

Many many thanks. Can men do these exercises? I live in Thailand and it is impossible to find good PT to diagnose and help you on pelvic floor dysfunction

[@KristaDennett]

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.

[@arunphanjoshi1479]

@@KristaDennett many thanks

[@pamelabarrell3153]

👏👏👏thank you !

[@CletaD]

hello, is this prolapse friendly? I hope to get your reply soon 😊

[@UsernameCode]

Hi, have you found pain down the leg or in butt especially when sitting to be a piriformis cause? Do you typically see that alleviate with the relaxing of the pelvic floor. Thank you!

[@KristaDennett]

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.

[@higuain437]

this is my first day of having it. I am really scared. I am already having tons of health problems. I just don't have strength to deal with this for long period of time. I have heard that people are dealing with this for years. I have alrady dealing with another disorder for a year. please tell me that it can go away in couple of days. I am just done. every year, I am having some sort of health problems. I am sick of being in constant battles.

[@jenniferelias864]

Hello there, I just came across your channel. I believe I could have tight pelvic floor muscles. I have had terrible back spasm issues for years! I've just been diagnosed with endometriosis at 42 yrs old. I just had my gallbladder removed 2wks ago and another back spasm to follow. I feel it's from surgery recovery. Anyway, I also have this theory. I work in an O.R. and I have to stand 100% of the time. Could my pelvic floor muscles be constantly tense due to standing so long? Also, I'm top heavy, hoping a reduction would help as well. Let me know your thoughts pls. TY

[@KristaDennett]

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

[@mistahbDeCalifornia]

How many minutes should I use the noodle to relax my muscles? And is it ok to do it everyday? I can definitely feel the tightness.

[@KristaDennett]

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.