Pelvic floor dysfunction is often overlooked in active adults—especially those living with hypermobility. You may be doing “all the right things”—lifting weights, engaging in Pilates, working on your core—yet still feel frustrated by symptoms like leaking, pelvic pressure, or instability. If this sounds familiar, you’re far from alone. Many individuals with hypermobile joints experience challenges with deep muscle coordination and pelvic support. Understanding this connection is the first step toward effective treatment and long-term relief.

What Is Hypermobility—And Why Does It Affect the Pelvic Floor?
Hypermobility means that your joints move beyond the typical range, often due to more elastic (and less supportive) connective tissue. While that might sound like a bonus in a yoga class, it can also lead to muscle overwork, coordination issues, and joint instability—including in the pelvic floor and the associated muscles responsible for bladder and bowel control, sexual function, organ support, and core stability!

In hypermobile bodies, these muscles often struggle to find the just right amount of tension and control. The result? They may feel either overactive (tight, guarded, painful) or underactive (weak, stretched out, disconnected)—and sometimes both at once.


Pelvic Floor Symptoms Common in Hypermobile Movers:

• Leaking with jumping, lifting, or sneezing
• Pelvic pain or discomfort during or after activity
• A core that feels disconnected, especially with high-load movements
• Heaviness or bulging (prolapse) sensations
• Constipation or difficulty emptying fully

If you’re hypermobile AND postpartum, these symptoms may have started/intensified after pregnancy due to the increased demand on already stretchy tissues—but you don’t have to be postpartum to experience them.


Why This Matters for Active Adults
You’re already strong. You move often. But hypermobility throws in a curveball: it challenges your ability to control that movement. That’s why traditional cues like “engage your core” or “just stretch it out” often fall flat. You need a plan that focuses on smart, strategic stability.

And for moms? You’re not just dealing with workouts. You’re hauling toddlers, managing multiple schedules, and performing 24/7 functional fitness. Supporting your pelvic floor isn’t just about reps—it’s about resilience for daily life.


Supportive Strategies for Hypermobility & Pelvic Floor Function

1. Focus on Strength and Control Over Flexibility
Because you are hypermobile, you probably don’t need more mobility—you need smart stability. Train with intention: slow, controlled movements that challenge balance, proprioception, and midline stability. Think: tempo squats, single-leg drills, resistance-based core work, and anti-rotation exercises.

👉 Mom tip: Daily “life loads” (car seats, diaper bags, squirmy toddlers) count as training. Learn to lift and move in ways that support—not strain—your core and pelvic floor.

2. Use Breath as a Foundation
Diaphragmatic breathing helps regulate pressure and coordinate the pelvic floor. Sync your exhale with the hardest part of a movement—like standing from a squat or pressing overhead—to avoid downward pressure and protect pelvic support.

3. Modify Movement—Don’t Eliminate It
High-impact or deep-stretch poses might need tweaks. Modify jumping, running, or deep backbends if they create symptoms. That doesn’t mean avoiding effort—it means training smarter.

👉 Mom tip: If symptoms show up during stroller walks or playtime on the floor, those are real movement challenges too. Let’s treat them with the same attention as your workouts.

4. Improve Body Awareness
Hypermobility often blunts proprioception, so it can be hard to “feel” if you’re activating the right muscles. Visuals, mirrors, or cues from a PT can help reconnect brain to body.

5. Use External Support Strategically
Compression shorts, SI belts, or supportive footwear can reduce fatigue, improve awareness, and enhance control. These tools aren’t crutches—they’re teammates.

6. Recover Like It’s Your Job
Nervous system regulation is key. Hypermobility often goes hand in hand with system sensitivity and fatigue. Prioritize hydration, sleep, recovery, and nourishment—yes, even on the busy days.

👉 Mom tip: Rest might not look like lying down. Sometimes it’s five minutes of legs-up-the-wall breathing between tasks. That counts.

7. Work with a Pelvic Floor PT Who Understands Hypermobility
You deserve support from someone who understands the nuances of your body—not just generic advice. We tailor each plan to your needs: movement, motherhood, performance, and everything in between.

You Deserve a Body That Can Keep Up With You—On and Off the Mat
Whether you’re hitting the gym, rolling out your mat, or lifting a 30-pound child in a car seat, your pelvic floor deserves the same attention as any other muscle group. With the right strategies, you can feel stronger, more supported, and more connected to your body.

Hypermobility doesn’t mean you’re fragile. It means your body is different—and powerful in its own way. Let’s work with it, not against it.