Hypertonic pelvic floor is a condition where the muscles in the lower pelvis have a higher resting tone and difficulty relaxing. This can cause several symptoms that affect bladder and bowel function, sexual function, and pelvic pain.

Causes of Hypertonic pelvic floors

Some of the possible causes of hypertonic pelvic floor are:

i). Habitually holding in urine or stool.

ii). Surgical trauma or injury to the pelvic area.

iii). Complications from pregnancy or childbirth.

iv). Chronic stress or anxiety.

v). Infection or inflammation of the pelvic organs.

Symptoms of Hypertonic pelvic floors

Some of the common symptoms of hypertonic pelvic floor are:

i). Pain or pressure in the pelvic region, lower back, or hips.

ii). Difficulty starting or maintaining a urinary stream.

iii). Feeling of incomplete bladder or bowel emptying.

iv). Constipation or pain with bowel movements.

v). Painful or difficult sexual intercourse.

vi). Erectile dysfunction or pain with erection or ejaculation.

Diagnosis of Hypertonic pelvic floors

The diagnosis of hypertonic pelvic floor is based on a medical history, a physical examination, and some diagnostic tests, such as anorectal manometry, electromyography, or ultrasound.

Treatment of Hypertonic pelvic floors

The treatment of hypertonic pelvic floor may include:

• Medications such as painkillers, anti-inflammatories, or muscle relaxants, to relieve pain and inflammation.

• Physical therapy such as exercises, stretches, massage, or biofeedback, to improve the strength, flexibility, and function of the pelvic floor muscles.

• Alternative therapies such as acupuncture, chiropractic, osteopathy, or meditation, to reduce stress and enhance well-being.

• Surgery such as botox injections, nerve blocks, or neuromodulation, to reduce muscle spasms or nerve activity.

Prevention of Hypertonic pelvic floors

The prevention of hypertonic pelvic floor may involve:

i). Drinking plenty of water (hydrating) and avoiding alcohol and caffeine.

ii). Eating a balanced diet that is low in purines, fructose, and animal fats, and high in fiber and probiotics.

iii). Maintaining a healthy weight and exercising regularly, but avoiding overuse or repetitive movements that may strain the pelvic floor muscles.

iv). Practicing good posture and ergonomics, and using proper techniques and equipment when lifting, carrying, or working.

v). Avoiding or limiting the use of medications that may increase uric acid levels or interfere with pain medications, such as diuretics, aspirin, or niacin.

vi). Treating any underlying conditions that may contribute to hypertonic pelvic floor, such as high blood pressure, diabetes, or kidney disease.

Disadvantages of having an overly tight (Hypertonic) pelvic floor

Having a hypertonic (overly tight) pelvic floor can cause several problems, such as.

• Pain or pressure in the pelvic region, lower back, or hips.

• Difficulty with urination, bowel movements, and sexual function.

• Increased risk of infection, inflammation, or injury in the pelvic organs.

• Worsening of some conditions, such as vaginismus, which is the involuntary tightening of the vaginal muscles.

Can men do Kegel exercises?

Yes! Men can do Kegel exercises too. Kegel exercises can help men improve their bladder and bowel control, prevent or treat pelvic organ prolapse, and enhance their sexual performance.

To do Kegel exercises, men need to identify their pelvic floor muscles, which are the muscles that they use to stop the flow of urine or hold in a fart. They can then practice contracting and relaxing these muscles in different positions, such as lying down, sitting, or standing. They can start by squeezing their muscles for 3 to 5 seconds, then relaxing for 10 seconds, and repeating this 10 to 15 times. They can gradually increase the duration and frequency of their contractions, as well as the number of sets they do per day.

Kegel exercises can be done anytime and anywhere, but they should be done correctly and safely. Men should consult their doctor before starting Kegel exercises, especially if they have any medical conditions that may affect their pelvic floor, such as urinary tract infection, pelvic inflammatory disease, or pelvic pain. They should also avoid doing Kegel exercises while urinating, as this can cause incomplete emptying of the bladder and increase the risk of infection. They should also not do Kegel exercises too much or too soon after surgery, as this can cause pain, bleeding, or delayed healing.

Here is a detailed step-by-step guide on how to do Kegel exercises for women, men, and pregnant women.

To identify your pelvic floor muscles, you can try one of the following methods:

• Stop urination in midstream. If you succeed, you've got the right muscles. However, don't make a habit of doing Kegel exercises while urinating, as this can cause incomplete emptying of the bladder and increase the risk of infection.

• Insert a finger in your vagina or rectum and squeeze your muscles around it. You should feel the muscles tighten and move up and down.

• Stand naked in front of a mirror and squeeze your muscles. You should see the base of your penis draw in and your scrotum lift up if you are a man, or your perineum (the area between your genitals and anus) contract if you are a woman.

Once you have located your pelvic floor muscles, you can practice contracting and relaxing them in different positions, such as lying down, sitting, or standing. You can follow these steps.

• Tighten your pelvic floor muscles as much as you can. You should feel them lift up and draw in. Hold the contraction for 3 to 5 seconds, while taking deep breaths.

• Relax your pelvic floor muscles for 10 seconds, or for as long as you need before repeating the exercise.

• Repeat the contract/relax cycle 10 to 15 times for a Kegel set.

For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs, or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

• Gradually increase the length of contractions and relaxations. Work your way up to 10-second contractions and relaxations. You can also practice short, 2 to 3 second contractions and releases (sometimes called "quick flicks") as well as longer ones.

Try to do at least 30 to 40 Kegel exercises every day. Spreading them throughout the day is better than doing them all at once.

Since these are stealth exercises that no one notices but you, try to sneak in a few when waiting at a stoplight, riding an elevator, or standing in a grocery line.

How can you diversify your kegel exercises?

To diversify your kegel exercises, you can try different variations, such as:

• Changing the position: You can do kegel exercises lying down, sitting, or standing. You can also do them in different postures, such as with your legs apart, crossed, or elevated.

• Changing the intensity: You can vary the strength of your contractions, from gentle to strong. You can also use different tools, such as weights, balls, or cones, to add resistance to your exercises.

• Changing the duration: You can vary the length of your contractions and relaxations, from short to long. You can also do different patterns, such as holding for a few seconds and releasing quickly, or holding for a long time and releasing slowly.

• Changing the frequency: You can vary the number of repetitions and sets you do per day, from few to many. You can also do kegel exercises at different times, such as before or after urinating, during or after sex, or when you feel a trigger, such as coughing or sneezing.