Not just any floor... the pelvic floor

Peeing while exercising isn't just for women who have had babies... anyone can experience pelvic floor dysfunction. I said it! There's nothing wrong with you if this is your experience! While a little leakage after having babies seems is common place for women, pregnancy and birth are actually only two of the factors contributing to the function of the pelvic floor musculature. Stress, lack of connection, unbalanced muscle development and trauma are all factors as well. If this is you, if might seem like you'll never run or jump rope again. However, I am here to provide a basic understanding of this crucial part of our female body and give you a simple tool to begin the process of connection and healing. Because, if everyone can experience dysfunction, then there is also potential for everyone to have a flexible, well toned, functioning pelvic floor as well.

At the foundation, the pelvic floor helps support the pelvic organs: the bladder, the rectum, and the uterus. Failure to do so is called 'pelvic organ prolapse'. It plays a role in urinary continence as we mentioned above, so that we can cough, run and jump without needing new undies!  Pelvis and spine stabilization are a couple other roles. And, in the event of birth, these muscles yield to allow baby to pass through the birth canal while providing an 'ejection' reflex to ultimately push baby out. 

In addition to supporting movement, the pelvic floor works in tandem with the diaphragm, transverse abdominis and multifidus (core 4) to assist in breathing and maintaining intra-abdominal pressure. That's a lot of jobs, and without too many specifics, it's enough reason to care about the pelvic floor and invest in the well being of our own. A well connected and functioning pelvic floor requires tone, strength, endurance and timing.

So, as we look at some examples, remember that not all dysfunction is caused by the same thing. Meaning, not all dysfunction has the same solution. Meaning Kegels aren't for everyone. There are, however, some movements I'll talk about that are or everyone.

Across the board, the pelvic floor has... let's say... different 'personalities'.

First we have the 'beach bum'. As you can imagine, this one doesn't do much of anything. The tissue is long and lax and would be categorized as hypotonic (low tone). Depending on connection prior to pregnancy, this can be the result of birth and if left untreated, can lead to incontinence, prolapse and/or pain. Kegels would help here!

Another possible personality is the 'gym rat'. Tight, hypertonic (contracted), and the muscles are short. Stiff and rigid. Even though the muscles are tight, this pelvic floor has no power and poor timing. This is also cause for incontinence. Pelvic pain and pain during intercourse are common of this type of pelvic floor. As you can imagine, Kegels wouldn't help this situation.

The goal, just like with any muscle in the body, is to have a nice balance of tone, strength, endurance and timing. This personality is the 'little gymnast'. Able to support anything from the demands of daily life and our pelvic organs while jumping to an entire baby from conception to birth. 

These things don't change overnight, or even within a week. However, there are simple things we can do to begin to engage the pelvic floor muscles whether they are too tight or too loose. Just remember, as you practice turning these muscles on and off, go slowly. Ease into it, ease off of it. 

Start with breathing. All of this will be in your nose and out of your nose. 

Basic Breath
Lay on your back with your knees bent, feet hip width apart. Place your hands on your abdomen. Inhale deep into your entire being. Fill your lungs in every direction, breath into your back, your belly and your sides. Exhale slowly and feel your body deflate. As you continue to breath in this manner, relax your pelvic floor on the inhale, and pull steadily and slowly up and in as you exhale. Remember, we are learning and connecting. Continue for 10 breaths.

Glute Floor Bridge
If you're getting the hang of it, add a little glute floor bridge. Squeeze your glutes together and raise your hips off the ground as you exhale. Now, keep your glutes tight and inhale as you lower your hips. Stop when your breath stops. Then, exhale, keeping your glutes tight, and pull gently up and in as you raise your hips again. Go at the pace of your breath, nice and slow. Complete 10 repetitions. 

There are many more things we can do to improve pelvic floor health, but these are the building blocks to not only pelvic floor connection, but connection to ourselves. Do them as often as you like as many times per day as you like. 

And, stay tuned for our Pregnancy, Postpartum and Pelvic Floor class coming soon!!

Big hugs,
Tess