Do You Have a Tight Pelvic Floor? Here’s What Dancers Need to Know
Did You Know Many Dancers Have a Tight Pelvic Floor?
This issue is more common than most dancers realize — and it can affect everything from your core strength and breath control to your bladder and performance stamina.
The pelvic floor is a group of muscles that lines the bottom of your pelvic bowl. It’s part of your deep core — and yes, everyone has one.
These muscles support:
Bowel and bladder function
Sexual health
Pregnancy and childbirth
And also play a vital role in:
Core stability
Posture
Breathing mechanics
What Causes Pelvic Floor Tightness in Dancers?
Pelvic floor tightness isn't about having a “strong kegel” — it’s often a compensation pattern that develops over time due to movement habits, posture, or tension.
Contributing factors include:
Overactive abdominals
Habitually “sucking it in”
Tucking the pelvis (posterior pelvic tilt)
Weak glutes
Breath-holding or a tight diaphragm
Wearing tight costumes or waistbands
Anxiety, chronic stress, and jaw tension (closely linked to TMJ dysfunction)
These patterns lead to muscles that are over-recruited and under-relaxed— often causing pain and a cascade of symptoms.
Signs of Pelvic Floor Dysfunction in Dancers
Many dancers live with pelvic floor dysfunction without realizing it. You may notice:
Leaking with jumping, sneezing, or coughing
Urinary urgency or frequency
Trouble starting urination
Constipation
Pain with tampons, pelvic exams, or during sex
Difficulty taking full breaths
Hip, low back, or sacroiliac (SI) joint pain
Pelvic pain during or after dance rehearsals
If any of these sound familiar, it’s worth looking deeper.
What Can You Do About It?
💡 The good news: pelvic floor tightness is treatable — and it’s not something you have to live with.
Try these simple steps:
1. Pelvic Floor Stretches
Hold each for ~2 minutes:
Malasana (deep squat)
Happy Baby
Child’s Pose
Cat-Cow Flow
2. Belly Breathing Practice
Inhale for 4 counts, exhale for 5 counts
Let your belly rise and fall naturally (no sucking in!)
Helps reset the diaphragm–pelvic floor connection
3. Full-Body Relaxation
Yoga nidra
Meditation or breathwork
Sauna or warm bath
4. Work With a Pelvic Floor PT
I specialize in dancers and offer free consults. In your first session, we’ll:
Assess pelvic floor tone (tight vs. weak)
Review your breathing, posture, and movement
Talk through symptoms + next steps
Recommend at-home tools like pelvic wands and dilators. (Use Code JULIEANN for $5 off!)
👉 Book your free consult here or DM me on Instagram @julieanndancept
Final Thoughts
You don’t have to choose between dancing powerfully and feeling good in your body. If your pelvic floor is holding unnecessary tension, it might be holding you back more than you realize — but it’s absolutely something you can change.
