{"id":63804,"date":"2026-05-29T13:22:28","date_gmt":"2026-05-29T01:22:28","guid":{"rendered":"https:\/\/endota.com\/nz\/?p=63804"},"modified":"2026-05-29T13:44:46","modified_gmt":"2026-05-29T01:44:46","slug":"pelvic-floor-relaxation-vs-strengthening","status":"publish","type":"post","link":"https:\/\/endota.com\/nz\/pelvic-floor-relaxation-vs-strengthening\/","title":{"rendered":"pelvic floor relaxation vs strengthening: why both matter"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"63804\" class=\"elementor elementor-63804\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b0608fb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b0608fb\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0752956\" data-id=\"0752956\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2de5029 elementor-widget elementor-widget-text-editor\" data-id=\"2de5029\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p dir=\"ltr\">If there is one piece of pelvic floor advice most women have heard, it\u2019s to do your Kegel exercises. It\u2019s the standard recommendation, the default answer, the thing written on handouts and repeated in appointments. And for many women, it is genuinely useful advice.<\/p><p dir=\"ltr\">But for some, it may be actively counterproductive. Some women have been doing their pelvic floor exercises diligently for months or years and their symptoms have not improved or have quietly got worse with no explanation why.<\/p><p dir=\"ltr\">According to Dr Sandra Elmer, Urologist and Women&#8217;s Pelvic Specialist and part of the <span style=\"text-decoration: underline\"><a title=\"endota Wellbeing Conversation\" href=\"https:\/\/endota.com\/nz\/endota-wellbeing-conversation\/\">endota Wellbeing Conversation<\/a><\/span>, the missing piece is almost always the same: the pelvic floor. Like any muscle group, the pelvic floor needs to be able to both contract and relax. When one side of that equation is neglected, the whole system suffers. Understanding which side needs attention is where the real work begins.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e93bebd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e93bebd\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e49891c\" data-id=\"e49891c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-be9d526 elementor-widget elementor-widget-heading\" data-id=\"be9d526\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">what does a healthy pelvic floor actually do?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a7e4638 elementor-widget elementor-widget-text-editor\" data-id=\"a7e4638\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p dir=\"ltr\">A well-functioning pelvic floor contracts when it needs to, when you cough, lift, sneeze or exercise and fully relaxes when it doesn\u2019t. It tightens to prevent leakage and relaxes completely to allow urination, bowel movements, intercourse and rest. Both movements are essential, neither works without the other.<\/p><p dir=\"ltr\">Pelvic floor dysfunction symptoms arise when this coordination breaks down. And the breakdown can go in either direction: a pelvic floor that is too weak and cannot generate enough force when needed, or one that is too tight and cannot relax fully when it should. These are two distinct problems, they feel different in the body, they require different approaches and treating one with the solution for the other can cause real harm.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d5b25d9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d5b25d9\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dbeee7d\" data-id=\"dbeee7d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a6e5ad7 elementor-widget elementor-widget-heading\" data-id=\"a6e5ad7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">the case for strengthening: when kegels help<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a83e111 elementor-widget elementor-widget-text-editor\" data-id=\"a83e111\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Pelvic floor weakness is a real and common issue. Childbirth, ageing and the decline of oestrogen levels that comes with perimenopause and menopause all affect the pelvic floor\u2019s strength and support.\u00b9 Dr Elmer notes that as oestrogen levels fall, the tissues of the pelvis, including the pelvic floor muscles, can become thinner and weaker, reducing their ability to do their job.<\/p><p>The signs that pelvic floor strengthening may be what\u2019s needed include leakage when you cough, sneeze, laugh or exercise, a sense of heaviness or dragging in the pelvis, or reduced sensation. These are classic signs of a pelvic floor that isn\u2019t generating sufficient support.<\/p><p>For this group, Kegel exercises for women, systematic pelvic floor muscle contractions done correctly and consistently, are an effective and evidence-supported tool.\u00b2 Core strength also plays a supporting role, since the pelvic floor does not function in isolation but as part of a broader system that includes the deep abdominal muscles and the diaphragm. Building overall core stability helps the pelvic floor do its job more effectively.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1c6b279\" data-id=\"1c6b279\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba9031b elementor-widget elementor-widget-image\" data-id=\"ba9031b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/kegel-exercise.jpg\" class=\"attachment-large size-large wp-image-63805\" alt=\"\" srcset=\"https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/kegel-exercise.jpg 400w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/kegel-exercise-300x300.jpg 300w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/kegel-exercise-150x150.jpg 150w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/kegel-exercise-160x160.jpg 160w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8bcb906 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8bcb906\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-65c9212\" data-id=\"65c9212\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b3762b8 elementor-widget elementor-widget-heading\" data-id=\"b3762b8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">the case for relaxation: when kegels make things worse<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c59bcc1 elementor-widget elementor-widget-text-editor\" data-id=\"c59bcc1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Here is the part most women are never told. For those with an overactive or hypertonic pelvic floor, doing more pelvic floor contractions does not help. It amplifies symptoms. More squeezing into an already tight system makes everything worse, and the women who experience this are often bewildered, having followed the advice they were given and found it didn\u2019t work.<\/p><p>The signs of a hypertonic pelvic floor treatment need are different from those of weakness. Pain or discomfort during intercourse, a persistent urge to urinate or pain when urinating that has been investigated and found not to be a urinary tract infection, difficulty fully emptying the bowel and chronic, deep pelvic pain are all common presentations.\u2074 As Dr Elmer describes it, it can feel \u201calmost like having a tension headache in your pelvis.\u201d<\/p><p>Stress is a major driver of this pattern. As covered in How Stress Affects Your Pelvic Floor, the pelvic floor is directly connected to the autonomic nervous system, and chronic stress can leave it in a state of persistent bracing. The solution for this group is not more contraction. It is pelvic floor relaxation through breathwork, gentle stretching, nervous system regulation and, where needed, targeted support from a pelvic floor physiotherapist.<\/p><p>Dr Elmer is direct: \u201cIf you\u2019re really struggling or need some extra support, please find a specialist pelvic floor physiotherapist because they\u2019re really good at teaching you ways that you can relax your pelvic floor and stop them from spasming.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e01714f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e01714f\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-8770687 elementor-hidden-mobile\" data-id=\"8770687\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3160f07\" data-id=\"3160f07\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19c4349 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"19c4349\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 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100%;-webkit-mask-repeat:var(--divider-pattern-repeat);mask-repeat:var(--divider-pattern-repeat);background-color:var(--divider-color);-webkit-mask-image:var(--divider-pattern-url);mask-image:var(--divider-pattern-url)}.elementor-widget-divider--no-spacing{--divider-pattern-size:auto}.elementor-widget-divider--bg-round{--divider-pattern-repeat:round}.rtl .elementor-widget-divider .elementor-divider__text{direction:rtl}.e-con-inner>.elementor-widget-divider,.e-con>.elementor-widget-divider{width:var(--container-widget-width,100%);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7360f9 elementor-widget elementor-widget-text-editor\" data-id=\"c7360f9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cIf you\u2019re really struggling or need some extra support, please find a specialist pelvic floor physiotherapist because they\u2019re really good at teaching you ways that you can relax your pelvic floor&#8221;<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0b91b21 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0b91b21\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-2c618a3 elementor-hidden-mobile\" data-id=\"2c618a3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-de05a08 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de05a08\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d525242\" data-id=\"d525242\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba7a0b8 elementor-widget elementor-widget-heading\" data-id=\"ba7a0b8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">exercise and the pelvic floor: finding the right balance<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b3ce8b elementor-widget elementor-widget-text-editor\" data-id=\"4b3ce8b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>High-impact and high-load exercise is worth addressing specifically, because its relationship with the pelvic floor is more nuanced than most women are aware of. Dr Elmer explains that it can affect the pelvic floor in two distinct directions.<\/p><p>Activities that keep the pelvic floor constantly engaged, such as ballet, dancing or high-intensity training, can cause the muscles to become overactive over time.\u2075 Heavy resistance training and high-load bearing exercises place downward pressure on the pelvic floor, which can stretch the ligaments and muscles that provide pelvic support. Neither of these is a reason to avoid exercise. It is a reason to be informed and, if symptoms arise, to get appropriate guidance.<\/p><p>Signs that exercise may be affecting pelvic floor function include leakage during high-impact activity such as running or jumping, a feeling of heaviness or bulging in the vagina during or after exercise, or pelvic pain that appears or worsens with certain movements. \u201cSome of the signs women can look out for,\u201d Dr Elmer says, \u201cmay be urinary leakage with rises in abdominal pressure such as coughing, exercise or bending over, or things that might tell you you have pelvic floor organ prolapse, so you\u2019re starting to feel a bulge or heaviness in the vagina.\u201d<\/p><p>For women with existing pelvic floor concerns, low-impact movement, pilates and supervised exercise with guidance from a pelvic floor physiotherapist on how to engage and protect the pelvic floor during activity are all worth considering. The goal is not less movement, it\u2019s movement that works with the pelvic floor rather than against it.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6028257 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6028257\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-b983e86\" data-id=\"b983e86\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-848dab7 elementor-widget elementor-widget-image\" data-id=\"848dab7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/pelvic-tension-or-weakness.jpg\" class=\"attachment-large size-large wp-image-63806\" alt=\"\" srcset=\"https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/pelvic-tension-or-weakness.jpg 400w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/pelvic-tension-or-weakness-300x300.jpg 300w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/pelvic-tension-or-weakness-150x150.jpg 150w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/pelvic-tension-or-weakness-160x160.jpg 160w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3d024be\" data-id=\"3d024be\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a5f672a elementor-widget elementor-widget-heading\" data-id=\"a5f672a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">so which one do you need?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2968a86 elementor-widget elementor-widget-text-editor\" data-id=\"2968a86\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p dir=\"ltr\">The honest answer is that many women need a combination of both, and the balance can shift across life stages. A woman who needed strengthening in her 30s after childbirth may find she needs more focus on relaxation in her 40s as stress accumulates. Neither approach is permanent or fixed.<\/p><p dir=\"ltr\">Rather than a checklist to diagnose yourself, think of the following as a way of noticing what your body might be telling you.<\/p><h3 dir=\"ltr\">Signs that may point toward weakness:\u00a0<\/h3><ul><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Leakage when coughing, sneezing or exercise<\/p><\/li><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">A sense of heaviness or dragging in the pelvis<\/p><\/li><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Reduced sensation<\/p><\/li><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Symptoms that worsen with activity.<\/p><\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a55ef1e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a55ef1e\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9bcce8a\" data-id=\"9bcce8a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a91c073 elementor-widget elementor-widget-text-editor\" data-id=\"a91c073\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3 dir=\"ltr\">Signs that may point toward tension:\u00a0<\/h3><ul><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Pain or discomfort with intercourse<\/p><\/li><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Persistent urinary urgency or pain when urinating with no infection found<\/p><\/li><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Difficulty fully emptying the bowel<\/p><\/li><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Chronic pelvic pain or aching<\/p><\/li><li dir=\"ltr\"><p dir=\"ltr\" role=\"presentation\">Symptoms that worsen with Kegel exercises or high-stress periods.<\/p><\/li><\/ul><p dir=\"ltr\">This is a starting point for self-reflection, not a self-diagnosis. Pelvic floor dysfunction symptoms can overlap and present differently in different women and the most reliable way to understand exactly what\u2019s happening is assessment by a pelvic floor physiotherapist. Dr Elmer is clear about this: for women doing pelvic floor exercises, a specialist assessment before self-prescribing is genuinely worth it. The <a title=\"Continence Health Australia\" href=\"https:\/\/www.continence.org.au\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline\">Continence Foundation of Australia<\/span><\/a>\u00a0is a reliable resource for finding local practitioners.\u00b3<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e6b0c85 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e6b0c85\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d238c29\" data-id=\"d238c29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0aee623 elementor-widget elementor-widget-heading\" data-id=\"0aee623\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">building a pelvic floor practice that works for you<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4510261 elementor-widget elementor-widget-text-editor\" data-id=\"4510261\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p dir=\"ltr\">A sustainable approach to pelvic floor health combines awareness, relaxation and strength in the right proportions for the individual. It is less a programme and more a relationship with this part of the body, one built on attention rather than obligation.<\/p><p dir=\"ltr\">Breathwork is the foundation, giving the pelvic floor its natural opportunity to release with each breath cycle and supporting the nervous system shift that makes relaxation possible. This is explored in depth in <a href=\"https:\/\/endota.com\/nz\/breathwork-pelvic-floor-relaxation\/\"><span style=\"text-decoration: underline\">How Breathwork Supports Pelvic Floor Relaxation<\/span><\/a>, and it is a genuinely accessible starting point for any woman regardless of where she is in the tension-to-weakness spectrum.<\/p><p dir=\"ltr\">Stress management is the ongoing commitment that underpins everything else. The endota <span style=\"text-decoration: underline\"><a href=\"https:\/\/endota.com\/nz\/product\/spa-menu\/massage\/relaxation-massage\/organic-massage\/\">Organic Relax Massage<\/a><\/span> and <a href=\"https:\/\/endota.com\/nz\/product\/spa-menu\/massage\/relaxation-massage\/hot-stone-massage\/\"><span style=\"text-decoration: underline\">Hot Stone Massage<\/span><\/a> both support nervous system regulation in ways that benefit the pelvic floor indirectly, by creating the conditions in which tension can release and the body can restore its natural coordination. These are not targeted pelvic health interventions but they are a meaningful part of a lifestyle that consistently returns the body to ease.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-319d283 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"319d283\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e67ae34\" data-id=\"e67ae34\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f4b492a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"f4b492a\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-04b9d2b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"04b9d2b\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f7c79a0\" data-id=\"f7c79a0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c6f1278 elementor-widget elementor-widget-heading\" data-id=\"c6f1278\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">frequently asked questions<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cdce83b elementor-widget elementor-widget-heading\" data-id=\"cdce83b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">how do I know if my pelvic floor is too tight or too weak?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c7367e elementor-widget elementor-widget-text-editor\" data-id=\"0c7367e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p dir=\"ltr\">Weakness tends to show up as leakage with physical activity or exertion, a sense of heaviness in the pelvis or reduced sensation. Tension tends to present as pain with intercourse, urinary urgency or pain when urinating without a UTI, difficulty emptying the bowel and chronic pelvic discomfort. Symptoms can overlap and a pelvic floor physiotherapist is the most reliable way to get a clear picture.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9dcab26 elementor-widget elementor-widget-heading\" data-id=\"9dcab26\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">can kegel exercises make pelvic floor problems worse?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fab7381 elementor-widget elementor-widget-text-editor\" data-id=\"fab7381\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Yes, for women with a hypertonic or overactive pelvic floor. Kegel exercises involve contracting muscles that are already too tight, which can amplify symptoms including pain, urgency and discomfort. If Kegels have not helped or have made things worse, this is worth raising with a pelvic floor physiotherapist rather than continuing the same approach.\u2074<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81a965b elementor-widget elementor-widget-heading\" data-id=\"81a965b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">what are the signs of a hypertonic (overactive) pelvic floor?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c210f3 elementor-widget elementor-widget-text-editor\" data-id=\"7c210f3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Common signs include pain during intercourse or with any kind of vaginal penetration, a persistent urge to urinate or pain when passing urine that is not caused by an infection, difficulty fully emptying the bowel and chronic pelvic pain or aching. Symptoms often worsen during stressful periods, which reflects the pelvic floor\u2019s close connection to the autonomic nervous system.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af4f2c5 elementor-widget elementor-widget-heading\" data-id=\"af4f2c5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">does high-impact exercise affect the pelvic floor?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-566b239 elementor-widget elementor-widget-text-editor\" data-id=\"566b239\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>It can, in either direction. Activities that keep the pelvic floor constantly engaged may cause overactivity over time, while high-load exercises like heavy weights may place downward pressure that stresses, and stretches, pelvic support structures.\u2075 This is not a reason to avoid exercise, but if symptoms appear during or after activity, it is worth getting guidance from a pelvic floor physiotherapist on how to exercise in a way that supports rather than strains the pelvic floor.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6439cb1 elementor-widget elementor-widget-heading\" data-id=\"6439cb1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">do I need to see a pelvic floor physiotherapist, or can I manage this myself?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72526e7 elementor-widget elementor-widget-text-editor\" data-id=\"72526e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>For mild symptoms of a tight pelvic floor, self-management with breathwork, relaxation and gentle movement is a reasonable starting point. If you are experiencing symptoms of pelvic floor weakness, starting to do regular, gentle pelvic floor exercises can help.\u00a0 For anything persistent, confusing or significantly affecting quality of life, a pelvic floor physiotherapist is strongly recommended. They can identify exactly what is happening and guide a targeted approach, which is far more effective than guessing. <span style=\"text-decoration: underline\"><a title=\"Continence Health Australia\" href=\"https:\/\/www.continence.org.au\/\" target=\"_blank\" rel=\"noopener\">Continence Health Australia<\/a><\/span> can help locate practitioners across Australia and has excellent online resources and tools.\u00b3<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8321c69 elementor-widget elementor-widget-heading\" data-id=\"8321c69\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">how does stress affect pelvic floor function?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef28157 elementor-widget elementor-widget-text-editor\" data-id=\"ef28157\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The pelvic floor is partly governed by the autonomic nervous system, which means the stress response directly affects its tension levels. Chronic stress can leave it in a state of persistent bracing, contributing to hypertonic pelvic floor dysfunction. This is covered in depth in <a title=\"How Stress Affects Your Pelvic Floor\" href=\"https:\/\/endotaspa.com.au\/blogs\/the-endota-edit\/how-stress-affects-your-pelvic-floor\"><span style=\"text-decoration: underline\">How Stress Affects Your Pelvic Floor<\/span><\/a>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21b64bb elementor-widget elementor-widget-heading\" data-id=\"21b64bb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">can massage or bodywork support pelvic floor health?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a3ead49 elementor-widget elementor-widget-text-editor\" data-id=\"a3ead49\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Indirectly, yes. Treatments that support the shift into a parasympathetic nervous system state, such as the <span style=\"text-decoration: underline\"><a href=\"https:\/\/endota.com\/nz\/product\/spa-menu\/massage\/relaxation-massage\/organic-massage\/\">endota Organic Relax Massage<\/a><\/span> or <span style=\"text-decoration: underline\"><a href=\"https:\/\/endota.com\/nz\/product\/spa-menu\/massage\/relaxation-massage\/hot-stone-massage\/\">Hot Stone Massage<\/a><\/span>, create the conditions in which pelvic floor tension can release. They are not a clinical treatment for pelvic floor dysfunction but they are a meaningful part of a stress-management and nervous-system-regulation approach that benefits pelvic health over time.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-39948f8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"39948f8\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9b331d8\" data-id=\"9b331d8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3bcd6bc elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3bcd6bc\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9604ee2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9604ee2\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22d4b29\" data-id=\"22d4b29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-03a3e3f elementor-widget elementor-widget-heading\" data-id=\"03a3e3f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">references<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-03c925e elementor-widget elementor-widget-text-editor\" data-id=\"03c925e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p dir=\"ltr\">\u00b9DeLancey, J. O. L. (1994). Structural support of the urethra as it relates to stress urinary incontinence: the hammock hypothesis. American Journal of Obstetrics and Gynecology, 170(6), 1713\u20131723. <span style=\"text-decoration: underline\"><a title=\"Structural support of the urethra as it relates to stress urinary incontinence: the hammock hypothesis\" href=\"https:\/\/doi.org\/10.1016\/S0002-9378(94)70346-9\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1016\/S0002-9378(94)70346-9<\/a><\/span>\u00a0<\/p><p dir=\"ltr\">\u00b2B\u00f8, K., &amp; Sherburn, M. (2005). Evaluation of female pelvic-floor muscle function and strength. Physical Therapy, 85(3), 269\u2013282. <span style=\"text-decoration: underline\"><a title=\"Evaluation of female pelvic-floor muscle function and strength\" href=\"https:\/\/doi.org\/10.1093\/ptj\/85.3.269\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1093\/ptj\/85.3.269<\/a><\/span>\u00a0<\/p><p dir=\"ltr\">\u00b3Continence Foundation of Australia. (n.d.). Pelvic floor exercises. <span style=\"text-decoration: underline\"><a title=\"Continence Foundation of Australia: Pelvic floor exercises\" href=\"https:\/\/www.continence.org.au\/bladder-bowel-health\/pelvic-floor\/pelvic-floor-exercises\" target=\"_blank\" rel=\"noopener\">https:\/\/www.continence.org.au\/bladder-bowel-health\/pelvic-floor\/pelvic-floor-exercises<\/a><\/span>\u00a0<\/p><p dir=\"ltr\">\u2074Faubion, S. S., Shuster, L. T., &amp; Bharucha, A. E. (2012). Recognition and management of nonrelaxing pelvic floor dysfunction. Mayo Clinic Proceedings, 87(2), 187\u2013193. <span style=\"text-decoration: underline\"><a title=\"Recognition and management of nonrelaxing pelvic floor dysfunction\" href=\"https:\/\/doi.org\/10.1016\/j.mayocp.2011.09.004\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1016\/j.mayocp.2011.09.004<\/a><\/span>\u00a0<\/p><p dir=\"ltr\">\u2075B\u00f8, K. (2004). Urinary incontinence, pelvic floor dysfunction, exercise and sport. Sports Medicine, 34(7), 451\u2013464. <span style=\"text-decoration: underline\"><a title=\"Urinary incontinence, pelvic floor dysfunction, exercise and sport\" href=\"https:\/\/doi.org\/10.2165\/00007256-200434070-00004\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.2165\/00007256-200434070-00004<\/a><\/span>\u00a0<\/p><p dir=\"ltr\">\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fd21fb8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fd21fb8\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[],&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-3f73be8\" data-id=\"3f73be8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ab8417 elementor-widget elementor-widget-text-editor\" data-id=\"6ab8417\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Dr Sandra Elmer is a urologist and women\u2019s pelvic specialist. She is part of the <span style=\"text-decoration: underline\"><a href=\"https:\/\/endota.com\/nz\/endota-wellbeing-conversation\/\">endota Wellbeing Conversation<\/a><\/span>, a group of experts who share <span style=\"text-decoration: underline\"><a href=\"https:\/\/endota.com\/nz\/endota-wellbeing-conversation-dr-sandra-elmer\/\">evidence-based insights<\/a><\/span> to help people better understand how their bodies and minds work.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-57338a5\" data-id=\"57338a5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-febeb74 elementor-widget elementor-widget-image\" data-id=\"febeb74\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/Dr-Sandra-Elmer-3-1.jpg\" class=\"attachment-large size-large wp-image-63800\" alt=\"\" srcset=\"https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/Dr-Sandra-Elmer-3-1.jpg 500w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/Dr-Sandra-Elmer-3-1-300x300.jpg 300w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/Dr-Sandra-Elmer-3-1-150x150.jpg 150w, https:\/\/endota.com\/nz\/wp-content\/uploads\/2026\/05\/Dr-Sandra-Elmer-3-1-160x160.jpg 160w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>If there is one piece of pelvic floor advice most women have heard, it\u2019s to do your Kegel exercises. It\u2019s the standard recommendation, the default answer, the thing written on handouts and repeated in appointments. And for many women, it is genuinely useful advice. But for some, it may be actively counterproductive. Some women have [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":63874,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"normal-width-container","site-content-style":"unboxed","site-sidebar-style":"unboxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[172,173],"tags":[],"class_list":["post-63804","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-facial","category-treatments"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.5 (Yoast SEO v23.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pelvic Floor Relaxation vs Strengthening: Why Both Matter | endota<\/title>\n<meta name=\"description\" content=\"Not all pelvic floor problems come from weakness. For many women, the issue is tension, not lack of strength. Here&#039;s how to tell the difference, and why a balanced approach matters more than Kegels alone.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/endota.com\/nz\/pelvic-floor-relaxation-vs-strengthening\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"pelvic floor relaxation vs strengthening: why both matter\" \/>\n<meta property=\"og:description\" content=\"Not all pelvic floor problems come from weakness. For many women, the issue is tension, not lack of strength. 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