About this episode
Have you ever been told your pelvic floor is weak, so you start doing kegels… but things actually feel worse?
Maybe you feel tight, tense, or guarded, yet you’re still experiencing symptoms like leaking, pelvic pressure, pain, or instability.
You’re not crazy — and your body isn’t broken.
One of the most common patterns pelvic floor physical therapists see is tight AND weak muscles at the same time. When muscles are constantly gripping or guarding, they often become fatigued, poorly coordinated, and unable to generate true strength.
In this episode, Dr. Des breaks down why tightness and weakness often coexist and walks you through the step-by-step rehab process for restoring pelvic floor and core function safely.
If you’ve ever wondered whether you should stretch more, strengthen more, or rest, this episode will help you understand what your body actually needs.
In This Episode You’ll Learn
✔ Why pelvic floor muscles can be tight and weak at the same time
✔ The biggest mistake women make when trying to strengthen their core
✔ Why doing more kegels isn’t always the answer
✔ The step-by-step rehab progression pelvic floor PTs use
✔ How to move from pain and tension → strength and confidence
The Pelvic Floor RESTORE Rehab Roadmap
Healing the pelvic floor isn’t about jumping straight into strengthening.
True recovery follows a sequence:
Release → Restore → Rebuild → Reload
1️⃣ Release
Reduce tension and guarding through breathwork, mobility, and nervous system regulation.
2️⃣ Restore
Rebuild coordination between the diaphragm, pelvic floor, and core through 360 breathing and gentle activation.
3️⃣ Rebuild Strength
Progress into functional strength exercises that integrate the whole body.
4️⃣ Reload
Return to higher-impact activities like running, jumping, lifting, and sports safely.
Skipping these steps is one of the biggest reasons women stay stuck in cycles of pain, leaking, or pelvic pressure.
Signs Your Body Is Moving In The Right Direction
As your system heals you may notice:
Less pelvic heaviness or pressure
• Improved bladder control
• Easier breathing during exercise
• Better coordination and stability
• Reduced pain and tension
Remember
