Too short, too long or just right?



I realise that I've been going on and on about shortened pelvic floor muscles, but what are they really? 

 Muscles have a very specific length that allows them to function optimally according to a length-tension (strength) relationship. 
Length-Tension Relationship*

 This demonstrates that a muscle that is too short or too long has a decreased ability to contract compared to when it is within it's ideal range. A tight muscle is not necessarily a strong muscle, instead it is unable to function and respond appropriately to required demands because it is never able to contract through its full range. 

 Shortened pelvic floor muscles can manifest in many different ways:


Reports indicate that up to 80% of the population have some form of pelvic floor dysfunction (men and non-mothers included). From my experience, the majority of people that I treat are on the short side of the equation, rather than just being weak.

 So what does this mean? Repetitive pelvic floor contractions or "Kegels" as a blanket prescription exercise may not be the solution to your pelvic floor dysfunction. Repetitively contracting already tight muscles will most likely make the situation worse and continue to bring the tailbone closer to the pubic symphysis. The smaller this distance, the shorter the muscles will be.


Instead, we need to learn how to relax and lengthen the pelvic floor muscles in order to restore their optimal function. 

 Contributing factors to shortened pelvic floor muscles

  • Sitting for any extended period of time (more than 45min at a time or more than 4hrs a day), and especially if you sit with a slumped posture and put pressure onto your sacrum or coccyx. This constant pressure actually pushes the sacrum toward the pubic bone and shortens the distance between the ends of the muscles. Instead of turning into a floppy hammock, the muscles contract and shorten themselves (moving toward the left on the length-tension graph) to make up for the change in position. 





  • Standing and walking with your tailbone tucked under - again this is encouraging the tailbone and sacrum to move toward the pubic bone with similar effects as above. Shortened hamstring and calf muscles wearing will also keep you in this perpetually tucked pelvic position. 
  • Chronic constipation, breath holding or straining increased pressure directly down onto the pelvic floor muscles. The pelvic floor muscles contract and tighten in response to this pressure to stop you from pushing your organs out. 
  • Pain in the hip, back and pelvis are often related to pelvic floor muscle dysfunction - in the presence of pain, the pelvic floor muscles may contract in an attempt to help stabilise and protect the painful joints. 
  • Repetitive pelvic floor contractions/Kegels in an already hypertonic pelvic floor
  • Post surgery or post childbirth, pain in the vaginal, pelvic or abdominal area can cause tightening of the pelvic floor muscles. Particularly if there has been tearing of the muscles, they will often contract and shorten to protect themselves as they heal. 
  • Stress - physiological and emotional stress can also contribute to hypertonic pelvic floor muscles. Some of us carry tension in our neck and shoulders, but a lot of us also hold tension in our pelvic floor muscles. Studies have shown that even just looking at images of frightening or stressful scenarios cause an unconscious contraction/tightening of the pelvic floor muscles.

Begin improving the function of your pelvic floor muscles today:

  • Stop sitting on your tailbone and sacrum! Stand at work instead if you can, and if you do have to sit, try to get up an move at least once per hour. See Tips on how to get moving!
  • If you are doing Kegels, ensure that you focus especially on the complete relaxation and letting go of the muscles
  • Learn how to relax the pelvic floor and muscles that are causing you to constantly tuck your tailbone under. Do this progression of stretches and exercises: You Don't Know Squat with Katy Bowman
  • Decrease your stress levels
  • Manage constipation and avoid any breath-holding or straining
  • See a Pelvic Health Physiotherapist for education and assessment and to see what is really happening with your pelvic floor muscles

 * If you would like to learn more about sarcomeres and how muscles work on a much more detailed level, check out this video here by Khan Academy: Sarcomere Length-Tension Relationship


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