Pelvic Floor…Tell Me More
Where are the Pelvic Floor Muscles?
The pelvic floor muscles are located in the bottom of the pelvis and form a muscular sling that supports the pelvic organs. They can be divided into two main groups: the superficial muscles, which are located closer to the surface, and the deep muscles, which are located closer to the pelvic bones. They have 4 attachment points: the pubic bone, tailbone, and 2 sit bones. The muscles are attached front to back, side to side, and all around.
What is the Function of the Pelvic Floor Muscles?
The pelvic floor muscles play an important role in supporting the pelvic organs, maintaining bladder and bowel control, and providing stability in the pelvis and spine. They also play a crucial role in sexual function and childbirth.
When the pelvic floor muscles are functioning correctly, they can effectively control bladder and bowel function, allowing a person to hold in urine or feces until they reach a toilet. They also help to prevent pelvic organ prolapse, which is when the pelvic organs fall into the vaginal canal.
In addition, the pelvic floor muscles help to support the spine, preventing back pain and improving posture. They also play a role in sexual function by providing support during sexual activity and helping to increase sexual pleasure.
How to Activate the Pelvic Floor Muscles?
The following are exercises for the pelvic floor. Try these while sitting in a chair.
FIRST, you must find your pelvic floor muscles: Remember you must access all 4 attachment points.
Front: Imagine you are peeing. Try to stop the flow of urine. That’s the front of your pelvic floor.
Back: Imagine you are trying to stop yourself from passing gas. Keep your glutes relaxed. It’s a deeper, more internal feeling. You may need to lean back a bit for this. That’s the back of your pelvic floor.
Sides: Sit on your hands (palms facing up, fingertips feeling bony prominences).
Once you locate the SITZ bones, try to bring them closer together. Those are the sides of your pelvic floor.
NOW, practice lifting and lowering through FULL range of motion.
Imagine all 4 attachment points are corners of a tissue laying flat on a table.
Inhale through your nose as your ribcage expands 360 degrees.
Then exhale through pursed lips as your draw your pelvic floor muscles together and upward as if you are pulling that tissue up from the center.
Inhale as you relax your pelvic floor muscles like you are spreading that tissue flat on the table.
Try doing this several times lifting up and releasing at different levels like an elevator (from ground level to 4th floor, down to 2nd, up to 5th, then down to the basement). Play with this idea.
It is also helpful to try these exercises while lying on your back or in the quadriped position (on hands and knees).
Why are the Pelvic Floor Muscles Important for Pregnant and Postpartum Women?
The pelvic floor muscles are especially important for pregnant and postpartum women. During pregnancy, the pelvic floor muscles can become stretched and weakened, leading to bladder control issues and pelvic organ prolapse. This is why it is important for pregnant women to perform exercises to help strengthen the pelvic floor muscles. However, it is also important for pregnant women to learn how to fully relax and lengthen their pelvic floor to prepare for childbirth. Remember, a STRONG muscle is one that can fully contract AND release.
Childbirth can put a great deal of stress on the pelvic floor muscles, leading to further weakening and potential damage. After giving birth, the pelvic floor muscles can continue to be weakened and stretched, leading to further bladder control issues and pelvic organ prolapse. For this reason, it is important for postpartum women to continue to perform pelvic floor exercises to help regain strength in those muscles.
What Exercise Movements Should You Avoid During Pregnancy?
Below is the FULL guide on what movements to avoid at all stages of pregnancy so you can feel empowered to exercise safely and confidently! Modifications will be necessary as the pregnancy progresses, and this guide outlines exactly what those modifications are.
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