Tip on the tight rope

There is a spectrum of strength when it comes to pelvic floors- from tight or shortened muscle to long muscle. Let’s chat about the differences and the effects on your wellbeing

There is a spectrum of strength when it comes to pelvic floors- from tight or shortened muscle to long muscle. The balance between these two polar opposites is where we should be focused. 

Ideally our pelvic floors need to be strong enough to engage and lax enough to disengage. Both long and short muscles cause issues with regards to the bladder and to sexual health.

So how do you gauge our pelvic strength?

Excuse the pun, but here’s the long and the short of it…

Short or tight pelvic muscles:

Shortened pelvic muscles are also known as a hypertonic pelvic floor. Here are a few signs to look out for:

• Difficulty with starting urination stream or experiencing an unpredictable stream
• Difficulty emptying your bladder, and feeling like you need to pee directly after which can result in persistent UIT infections 
• Constipation
• Painful penetration whilst using a tampon, finger or penetrating ion during sex
• Vulvar pain
• Leaking urine 
• Feeling like you can’t relax your pelvic floor
• Chronic abdominal clenching
• Pain or throbbing around your tailbone or hips
• Pelvic trauma including C-sections or episiotomies 

Kegels are not recommended. Breathing exercises and stretching these muscles out are more important. Think yoga vs a weight lifting session. 

Long or weak pelvic muscles:

Often referred to as loose (which has negative connotations), long pelvic muscles are usually too long or weak to engage your pelvic floor. Here’s what to look out for:

• Difficulty pulling up pelvic floor when doing kegel exercises 
• Leaking urine
• Decreased sensation during sex and or decreased ability to orgasm
• Low glute muscle mass and tone
• Difficulty in isolated pelvic muscle engagement (struggle to contract pelvic muscle without contracting glutes or thighs) 
• Diagnosed organ prolapse or pelvic trauma including natural child birth

If you have long pelvic muscles it’s important to routinely exercise your pelvic floor to improve strength. 

It is important to note that all of the above symptoms in isolation do not automatically mean that your pelvic floor is hypertonic or lax. 

It is recommended that you seek the advice of a physician should you experience any concern.