Pelvic health is essential for women of all ages. The pelvic floor holds the pelvic organs in place with muscles and connective tissue. These include the vagina, uterus, bladder, urethra and rectum. During aging and other circumstances, the pelvic floor can start to weaken. Pregnancy and childbirth are other contributing factors.
You’re not alone; research finds that one-third of all women and 50% of women over 55 are presently affected by pelvic floor dysfunction. The good news is that several excellent treatment options in pelvic floor therapy are available.
How To Tell if Pelvic Floor Is Tight or Weak
Physical therapists say there are signs to look for that indicate if the pelvic floor is tight or weak:
1. Lower Back Pain. The pelvic floor muscles help keep the spine stable, and when you’re experiencing lower back pain, the answer could be found in the pelvic region.
2. Stiff Hips. The pelvic floor muscles control hip rotation. Hip pain/spasms can be caused by pelvic floor weakness.
3. Urinary Urgency/Frequency. When the bladder/urethra muscles tighten, they can cause the urge to pee. Also, when the muscles surrounding the bladder are restricting the bladder’s ability to fill, your body will signal that you have to pee more frequently. Urinary incontinence can also occur with urine leakage.
4. Fecal Incontinence. Another symptom of how to tell if pelvic floor is tight or weak is with your bowel habits. If you’re experiencing the leaking of stool, either liquid or solid, this is called fecal incontinence and can develop from pelvic floor dysfunction.
5. Pain During Sex. The pelvic floor muscles wrap around the vaginal canal. When these muscles are tight, a woman can feel pain during penetrative sex vaginally or anally.
How To Relax the Pelvic Floor Muscles
It can be frustrating to deal with annoying pelvic floor symptoms. One method of how to improve the pelvic floor begins with relaxed breathing.
The rehabilitation experts at Beth Israel Deaconess Medical Center first recommend beginning in a quiet environment, and then sitting in a comfortable position or lying down.
Then, start diaphragmatic breathing, a type of “deep breathing.” To do so, take a slow breath through your nose. Let your belly and ribs flare out to the sides. “Open” your pelvic floor with your inhaled breath. Now, exhale slowly through your mouth, letting your belly fall. Let the air out of your upper lungs, and relax your ribs, belly and pelvic floor.
Diaphragmatic breathing, if done properly and consistently, will help relax the pelvic floor muscles over time.
What Is Pelvic Floor Therapy?
In most cases, pelvic floor therapy means working with a physical therapist whose mission is to restore a higher level of mobility, movement and healthy function of the pelvic floor muscles. Pelvic floor therapy with a certified pelvic floor therapist is an excellent entry point into improving your pelvic health and strengthening the surrounding muscles.
Some common exercises, practices, and resources used during pelvic floor therapy can be found below.
Kegel Exercises
These positions, done on an empty bladder, work to strengthen the pelvic floor muscles as you contract and relax them.
To do kegel exercises at home:
- Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
- Relax the muscles and count 3 to 5 seconds.
- Repeat several times daily.
Weighted Vaginal Cones
These medical-grade silicone devices are placed inside the vagina and held in place for several minutes, twice a day. The duration is gradually increased, meanwhile, as the pelvic floor muscles become stronger.
Used with pelvic floor and breathing exercises, weighted vaginal cones are a fantastic supplement to improve pelvic floor strength.
Vaginal dilators
Vaginal dilators for use at home are designed to retrain muscles in and around the vagina, making them stronger for sexual intercourse and gynecological exams.
Specifically, vaginal dilators are designed to assist women in the treatment of:
- Vaginal tightness
- Painful intercourse
- An assortment of gynecological conditions
- Burning sensations related to vaginal penetration
- Vaginal discomfort related to childbirth, post-surgical recovery, or post-radiation adhesions
If pelvic floor therapy and pelvic floor exercises are still not sufficient in treating your pelvic pain and related symptoms, be sure to contact ARMS Medical’s dedicated team of pelvic health experts today.
Rob’s updated version:
How to Strengthen Your Pelvic Floor
4‑Minute Read
Why Your Pelvic Floor Deserves Attention
Imagine laughing, lifting groceries—or even sneezing—and feeling a leak. Nearly 1 in 3 women experience pelvic‑floor issues, with rates rising after childbirth or as we age. A strong pelvic floor means:
- Control: Fewer leaks and less urgency
- Comfort: Reduced back, hip and intimate pain
- Confidence: Move freely without worry
1. Spotting Weakness or Tightness
Check for these tell‑tale signs—then match the right exercise below:
- Lower Back Pain
- Stiff Hips/Groin
- Urgency, Frequency & Leaks
- Fecal Incontinence
- Pain During Sex
2. Relax Before You Strengthen
Diaphragmatic Breathing (2–5 min/day)
- Sit or lie down on an empty bladder.
- Inhale through your nose—belly and ribs expand; imagine “opening” your pelvic floor.
- Exhale through your mouth—let belly, ribs and pelvic floor soften.
- Repeat for 5–10 breaths.
3. Top 3 Pelvic‑Floor Builders
| Exercise | Why It Works | How to Do It |
| Kegel Contractions | Builds lift‑and‑hold strength | Tighten → hold 3–5 sec → release 3–5 sec → ×10–15 |
| Weighted Cones | Adds graduated resistance for endurance | Insert a light cone → hold 5 min twice daily → progress weight/duration |
| VNEW Dilators | Retrains tight muscles + improves flexibility | Lubricate → insert until mild stretch → hold 5–10 min while belly‑breathing → advance size gradually |
Pro Tip: Always practice on an empty bladder and maintain relaxed breathing throughout.
4. Expert-Guided Video & IG Demos
- YouTube: Dr. Bri’s Vibrant Pelvic Health
Fun, evidence‑based workouts led by PT Dr. Brianne Grogan. - Instagram: @the.vagina.whisperer
Humorous, anatomy‑packed reels from Dr. Sara Reardon.
5. FAQs
A: Aim for Kegels twice daily, cones twice daily, and breathing drills once per day.
A: If you see no improvement after 6–8 weeks or if pain worsens.
Learn More & Shop VNEW Dilators
Our medical‑grade VNEW Vaginal Dilators are available now—no prescription needed.
Shop.https://armsmedical.com/product/vaginal-dilator-set/ and take the next step toward lasting pelvic‑floor strength.
