Tight Pelvic Floor?

Having a tight pelvic floor is extremely common and often incorrectly diagnosed as a weak pelvic floor. When people go to see specialist in the hospital they will often do an EMG (electromyography) test to see if the pelvic floor is contracting well. When the results come back as poor contraction the pelvic floor is deemed weak and you are usually given strengthening exercises.

This is all very logical but unfortunately the very large oversight is that a tight pelvic floor will register as “weak” because it is unable to generate much force, owing to the fact that it is already in a tight (short) position. In this situation doing exercises to strengthen the pelvic floor are only going to make the problem worse.

Most pelvic floor issues are not created by habits that accumulate over time , sitting in chairs for the bulk of the day, never sitting in any squatting positions, exposure to chronic stress and overdoing exercises to strengthen the abdomen and pelvic floor.

The pelvic floor muscles run between the sacrum and the pubic bone. Ideally you want the pelvic floor to be long, supple and taut and to generate forces that help to hold your organs up. When the pelvic floor is too tight it can pull the sacrum forward at the bottom, into the bowl of the pelvis. Eventually this leads to a weakness in the pelvic floor.


The gluteal muscles (your butt!) keep the pelvic floor in check, preventing the sacrum from collapsing and providing leverage for the pelvic floor to contract. The secret to a perfect pelvic floor tone is supple and strong glutes and pelvic floor , not one stronger than the other. It is also important the joints of the pelvis are able to move correctly; the sacroiliac joints should be able to open and close, the hips should be able to move in all directions, your lower back should be able to flex and extend.

One exercise that helps to balance all of these out is the good old squat. Moving from standing into a deep squat, moves the joints around your pelvis through their full range of movement. Then when you go to stand back up you need to use your glutes , the perfect exercise!