The Tenets of Recovery

Recovering from pelvic floor dysfunction (PFD) isn’t about finding a single “magical” technique—it’s about addressing the many factors that contribute to dysfunction. Through my own journey and knowledge gained from working with others, I’ve identified five core tenets that create a comprehensive recovery framework. These tenets cover everything from nervous system regulation to muscular imbalances, gut health, and sexual habits.

Each piece is connected, and true recovery comes from addressing them together rather than focusing on just one aspect.

01

The Nervous System – Calming the Fight-or-Flight Response

Chronic stress and anxiety keep the body locked in a sympathetic (fight-or-flight) state, which can lead to persistent pelvic tension. Studies show those that suffer from PFD and Chronic Pelvic Pain Syndrome (CPPS) deal with chronically overactive Autonomic Nervous Systems. In fact, many people with PFD/CPPS unknowingly spend most of their day in this heightened state of Sympathetic Overdrive, making pelvic floor relaxation impossible.

Key Strategies:

  • Breathwork: Diaphragmatic breathing, box breathing, and NSDR (Non-Sleep Deep Rest) to shift into a parasympathetic (rest-and-digest) state.

  • Body Awareness: Recognizing and stopping subconscious tensing (like clenching the pelvic floor).

  • Stress Reduction: Meditation, warm baths, nature exposure, and avoiding hyper-fixation on symptoms.

Why It Matters: 

​If your body is constantly in fight-or-flight mode, your pelvic floor will stay tight no matter how much you stretch.

02

Neuromuscular Re-Education – Retraining the Brain-Body Connection

Many with PFD have poor neuromuscular control—meaning the brain and pelvic floor aren’t communicating properly. This can cause subconscious kegeling, weak core and glute activation, and faulty movement patterns that reinforce dysfunction.

Key Strategies:

  • Diaphragmatic Coordination & Reverse Kegels to retrain your diaphragm and pelvic muscles to work together, not against each other.

  • Glute & Core Activation Drills to restore proper muscle recruitment.

  • Foam Rolling & Myofascial Release to break the cycle of tension and guarding.

  • Pelvic Floor Reeducation Training using self-applied biofeedback techniques, and internal work from a licensed Pelvic Floor Physical therapist.

Why It Matters: 

If your nervous system keeps firing the wrong signals, your pelvic floor will stay locked in dysfunction—even if it’s “strong” or “flexible.”

03

Musculoskeletal Imbalances – Strengthening What’s Weak, Releasing What’s Tight

The pelvic floor doesn’t function in isolation—it’s part of a larger musculoskeletal system. Weak glutes, tight hip flexors, and poor posture can force the pelvic floor to compensate, leading to chronic tightness and pain.

Key Strategies:

  • Functional Movement Evaluation: Find out what may be tight because of weakness, or tight because of compensation (there’s a big difference) by getting evaluated by a physical therapist who specializes in Functional Movement Assessment. 

  • Strengthening Weak Chains: Posterior (glutes, hamstrings, lower back), anterior (abs, hip flexors, legs) and lateral (abductors and adductors) chains.

  • Improving Mobility: Hips, adductors, and lower back to prevent pelvic floor overcompensation.

  • Myofascial Release: Releasing targeted tight muscle chains— but not in isolation—muscle stability must follow.

Why It Matters: 

You can’t stretch your way out of PFD if the underlying weaknesses aren’t addressed

04

Gut & Bowel Health – Fixing Hidden Triggers

Digestive issues like constipation, bloating, and poor diet can directly impact pelvic floor tension. Straining on the toilet, dehydration, and inflammatory foods all contribute to dysfunction.

Key Strategies:

  • Optimizing Diet: Whole foods, fiber, healthy fats, and fermented foods for optimal gut microbiome health. Proper supplementation of key vitamins and minerals to optimize guy motility.

  • Hydration & Electrolyte Balance: To prevent constipation and muscle cramping.

  • Proper Bowel Habits: Avoid straining, use a Squatty Potty, incorporate intermittent fasting, and practice reverse kegels before and after bowel movements to promote relaxation of the pelvic floor.

Why It Matters: 

Chronic constipation and poor gut health are major, yet often overlooked, contributors to PFD.

05

Sexual Health – Balancing Habits for Recovery

For many men, sexual habits play a huge role in pelvic tension and dysfunction. Frequent porn use, excessive edging, or rough sexual activity can create a cycle of overactive pelvic floor muscles and nerve sensitivity.

Key Strategies:

  • Avoiding Overstimulation: Eliminating porn, reducing excessive masturbation, edging and finding a balance in healthy sexual activity.

  • Practicing Pelvic Relaxation: Reverse kegels before, during and after sex to prevent hypertonic guarding and flare-ups.

  • Gentle, Well-Lubricated Sexual Activity: To reduce micro-trauma and irritation.

Why It Matters: 

Many men don’t realize that their sexual habits are keeping their pelvic floor in a constant state of tension.

Bringing It All Together

 

Most people focus on only one of these tenets and wonder why they’re not seeing results.  Stretching alone won’t fix it. Strength alone won’t fix it. Breathwork alone won’t fix it.  You need a comprehensive approach that includes all five tenets to create lasting recovery. 

Recovery takes patience, consistency, and the right strategy. If you’re tired of piecing together random advice and want a structured, practical approach to healing, I’m here to help—reach out!

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