Hypertonic vs. Hypotonic Pelvic Floor: What They Mean and Why It Matters
Have you ever heard the terms "hypertonic" or "hypotonic" pelvic floor and wondered what they really mean? Maybe you've seen posts online about exercises for these pelvic floor diagnoses and wondered if you should try them. If so, you're in the right place! Today, we'll break down these terms and explain why they matter.
What Do Hypertonic and Hypotonic Mean?
Hypertonic Pelvic Floor:
Definition: "Hyper" means increased, so a hypertonic pelvic floor has increased muscle tension. The muscles are contracted and don’t fully relax.
Symptoms:
Painful intercourse
Painful urination and bowel movements
Frequent urination (>8 x a day, or >2 x at night)
Difficulty starting urination or bowel movements
Trouble fully emptying bowels
Constipation
Difficulty orgasming
Erectile dysfunction
Possible related issues: Restricted hip, ankle and foot mobility, jaw pain/clenching
Hypotonic Pelvic Floor:
Definition: "Hypo" means decreased, so a hypotonic pelvic floor has decreased muscle tension. The muscles are weak or unable to contract properly.
Symptoms:
Urinary and fecal incontinence
Frequent urination
Pelvic organ prolapse
Inability to control gas
Difficulty with sexual function or arousal
Possible related issues: weakness in surrounding musculature, weakness in calves/feet, lower back or hip pain
Why It Matters
Understanding whether you have a hypertonic or hypotonic pelvic floor is crucial because it affects your overall health and can lead to various symptoms and muscular imbalances. Both conditions can impact not just your pelvic health but also your general well-being.
Treatment Strategies
If you’re experiencing symptoms of either condition, it’s important to consult a pelvic floor therapist. Here’s how treatments differ:
Down Training (For Hypertonic Pelvic Floor):
Objective: Relax overactive muscles.
Techniques:
Breathing techniques
Myofascial release (focusing on the lower back and hip muscles)
Stretching and mobility exercises
Internal myofascial release
Mindfulness meditation
Exercises:
Happy baby pose
Shin-box stretch for hip mobility
Pigeon pose
Butterfly pose
Goals: Reduce sympathetic nervous system activity, teach muscles to relax properly.
Up Training (For Hypotonic Pelvic Floor):
Objective: Strengthen and properly engage the pelvic floor and pelvic accessory muscles.
Techniques:
Learning proper muscle engagement in various positions
Strengthening pelvic floor, lower back, core, hip muscles, and feet/ankles
Functional strength training
Exercises:
Glute bridges
Dead bugs
Single leg hip hinge
Single leg heel raise
Goals: Improve muscle coordination, strengthen muscles both statically and dynamically.
Conclusion
If you’re experiencing symptoms related to either a hypertonic or hypotonic pelvic floor, don’t wait to seek help. Our team is here to guide you through these challenges and provide tailored support.
Ready to get started? Reach out to us via the link below, and let’s work together to improve your pelvic health!
Feel free to share this blog post with anyone who might benefit from understanding these important concepts about pelvic floor health.
By: Dr. Johanna Gaffney
