Gentle Movement for Pelvic Floor Dysfunction: Why Slow Isn’t Lazy

Gentle Movement for Pelvic Floor Dysfunction: Breaking the Myth

As someone who lives with lichen sclerosus — and because of that, hypertonic pelvic floor dysfunction — I know how frustrating it can be when it feels like you “can’t” move your body.

But here’s the thing: What if gentle movement for pelvic floor dysfunction actually made your pelvis feel better?

Gentle movement can:

• Lubricate your joints

• Warm up muscles

• Ease stiffness

• Support pain relief

  
  

And I get it — you might be watching people online being super active and feeling like you’re “missing out.”But what if slow, soft movement is exactly what your body is asking for?

What if the most powerful thing you could do for your healing… is to slow down?

The “Harder Is Better” Myth and Pelvic Floor Dysfunction

Fitness culture often glorifies intensity and sweating buckets just to count something as a “real workout.” But here’s the truth: Any movement is good movement.

For people living with pelvic floor dysfunction, trauma, or chronic pain, the “no pain, no gain” mindset can actually do harm. Gentle movement is often dismissed — even though it might be exactly what your nervous system needs.

Because let’s be honest: You’re not just muscles and bones. Your inner world — your fascia, your breath, your nervous system — all matter in your healing.

I see this often in my classes. People are doing 2–3 hot yoga classes in a row because they think that’s what it means to “be healthy.”But what about how the heat and intensity affect your nervous system? That system impacts everything:

• Hormonal balance

• Your metabolic rate

• Pain reception

• Emotional regulation
  

Pushing through isn't always the answer. Sometimes, softness is the solution.

Why Gentle Movement Supports the Pelvic Floor and Nervous System

Slow, intentional movement helps you feel more. It increases body awareness (proprioception). It gives your nervous system the space it needs to regulate.

Your fascia — the web of connective tissue in your body — responds best to softness, not force. (You can read more about fascia and pelvic pain here).

The same is true for your nervous system. When we move slowly and breathe with awareness, our system downregulates — and that’s when real healing begins.

Gentle doesn’t mean nothing is happening. It means you’re giving your body a chance to finally listen.

Real-Life Results: Healing Pelvic Floor Dysfunction Through Gentle Movement

I gave up dancing when I was younger because I had pelvic pain — pain I didn’t know at the time was coming from my pelvic floor.

It wasn’t until I found Pelvic Floor Yoga that I realized my pelvis was holding on to deep, chronic tension.

By taking the time to slow down and move with my condition, I’ve become more active than ever — and I live with far less pain.

I now have the tools to support my body when I notice myself tensing up.

Breath + gentle, intentional movement got me here. And thanks to that foundation, I can now lift weights, enjoy cardio, and dance in my kitchen — without fear, because if my pelvis tenses up - I know how to support it.

I do want to preface this by saying: If you're living with hypertonic pelvic floor dysfunction related to a condition like lichen sclerosus, endometriosis, or interstitial cystitis — this is ongoing work.

Because of the nature of these conditions, your pelvic floor may continue to tense in response to discomfort or inflammation. That’s why having tools to soften, listen, and reset is so important.

You’re Not Lazy. You’re Healing.

If your body has been asking you to soften… trust that whisper. You’re not lazy. You’re listening. You’re moving because you love your body — and your body will love you right back.

Want to Explore Gentle Healing?

This is exactly why I created the Pelvic Health Yoga Membership — a space for soft, fascia-loving movement, breath, and body trust.

Inside, you’ll find:

• Breath-led pelvic floor yoga classes

• Nervous system support

• Myofascial release practices

• A welcoming space to move at your own pace

  
  

Try it free for 30 days and see how your body responds. Healing takes time — and this is your time.

You don’t have to force it. You get to invite it in.

I'll see you inside! Penny