top of page

A Surprising Connection: How Neck, Jaw, and Pelvic Floor Tension are Intertwined

Writer: Sonja ForsterSonja Forster
Feb 133 min read

When we think about tight necks or aching jaws, the pelvic floor doesn’t exactly come to mind. But our body is an interconnected system of muscles and fascia, where tension in one area can easily trigger tightness elsewhere. The link between the neck, jaw, and pelvic floor is especially strong, and understanding this connection can be a game changer for finding relief from chronic tension or pain.   



A study by Sulowska-Daszyk, Gamrot, and Handzlik-Waszkiewicz (2024) highlighted this relationship, showing how a single session of soft tissue therapy for the jaw joint can have a noticeable relaxing effect on pelvic floor muscles.   

 

How Are the Neck, Jaw, and Pelvic Floor Connected? 


These three areas share a deep relationship through the myofascial system and the nervous system:   

  1. Fascial Chains: A continuous network of connective tissue runs from your head to your pelvis. Tension in the jaw or neck often travels along these lines to the pelvic floor. 

  2. The Stress Response: When you're stressed, your body tightens in predictable patterns, including clenching the jaw, shrugging the shoulders, and tightening the pelvic floor.   

  3. Breathing Patterns: Shallow, chest-dominant breathing engages the neck muscles and reduces diaphragmatic movement, which is essential for pelvic floor relaxation.   

   

Signs Your Neck and Jaw Tension Might Be Affecting Your Pelvic Floor   


Do you experience any of the following?   

  • Frequent headaches or jaw clenching (bruxism)   

  • Neck stiffness, especially at the base of the skull   

  • Pelvic pain, discomfort, or feelings of tightness   

  • Constipation or urinary urgency without a clear medical cause   

  • Difficulty relaxing during deep breathing or meditation   

These symptoms often overlap due to the body’s interconnectedness. Addressing them holistically can bring long-lasting relief. 

  

Here are 4 Exercises I Guide My Clients Through During a Treatment Session   


When addressing neck, jaw, and pelvic floor tension, I use specific hands-on techniques and guided exercises to release tightness and restore balance. Here’s a breakdown of what I incorporate into treatment sessions:   

   

 1. Releasing the Jaw 

  • Trigger Point Release: I locate tender spots in the jaw joint or along the temporal bone and use sustained pressure for 60–90 seconds, allowing the muscles to release.   

  • Cheek Pulls: I guide clients in gently stretching the cheeks. They insert their index and middle fingers into their mouth and softly pull the cheeks in different directions to release tension in the jaw area.   

  

2. Breath Awareness  

  • Identifying Breathing Patterns: I help clients notice moments when they unconsciously hold their breath or breathe shallowly, as these are signs of a vigilant nervous system causing muscle tension.   

  • Breathing Rhythm Practice: I teach them a breathing cycle to use in the morning, evening, or during stressful moments:   

    • Inhale for 4 seconds   

    • Hold the breath for 2 seconds   

    • Exhale for 6 seconds   

    • Hold for 2 seconds   

    • This rhythm promotes relaxation of the pelvic floor and the whole body.    


3. Pelvic Floor Awareness 

  

4. Guided Relaxation: 

  • In a sitting or lying position, I guide clients to pair their breathing exercises with belly relaxation.   

  • With each exhale, they imagine the muscles around the genitals softening and releasing.   

  • This mindful visualization complements the breathing practice for deeper tension relief.   

    • Releasing pelvic floor tension with a “pelvic wand” that can be bought online and I show clients how to use it  

  

Understanding the deep connections within your body opens the door to more effective, holistic solutions for chronic tension. By addressing the neck, jaw, and pelvic floor together, you can create lasting relief and a profound sense of balance in your everyday life. 


To a relaxed and balanced body,   


Sonja  


 

References

 
 
 

Comments

bottom of page