I love the pelvic floor, literally! It’s such a beautiful complex structure with incredible connections to so many other parts of our body. Its like that quiet reliable friend who never complains but is always there when you need them, except when suddenly they aren’t!
Last month I had the incredible privilege of giving a Pelvic Health Workshop to some fabulous women, all about the pelvis and the pelvic floor, which inspired so many to spend a bit more time working on pelvic floor health.
So what is it? And what does it do?
Firstly, its not one muscle, but 14 spread over various layers, each having their own special function. For example, the superficial layer is specifically concerned with urinary continence, whilst the deeper layer mainly supports the rectum.
It’s a hammock like structure that stretches across the pelvis, essentially keeping stuff in and letting stuff out! Think of it like the foundation keystone to your body, supporting not only your pelvic organs, but also contributing to spinal stability and hip mechanics, linking the upper and lower body. A strong healthy pelvic floor can prevent issues like urinary incontinence, pelvic organ prolapse, back and hip pain.
Tips to Help the Pelvic Floor
Let's demystify this hidden hero and explore how you can keep it strong and healthy. The good news is that you don’t need a ton of extra time or equipment to give your pelvic floor some TLC.
Pelvic Floor Lengthening
We must learn to lengthen before we can strengthen. Often the pelvic floor is short, tight and exhausted! And short muscles just cannot be strengthened. So, visualise the pelvic floor and gently relax, feeling a bulge in your basement, as if you are about to pass wind or pee. Definitely not a push instead a relaxation and be careful to have emptied your bladder first!Kegals
This classic pelvic floor exercise is only useful once you have learnt to relax, so work on that first. It involves contracting and releasing your pelvic floor muscles, holding the contraction for a few seconds before relaxing.Posture matters
Believe it or not, posture has a huge impact on the health of the pelvic floor. When our chin pops forwards or our back arches excessively, our pelvic floor cannot function as effectively. So, spend some time standing tall, with your shoulders back. Go for a walk, keeping your head up and chest open.Breathing with exercise
The diaphragm and pelvic floor work in glorious harmony so engaging your breathing when lifting heavy objects or exercising can really improve its function. When we breathe out the pelvic floor contracts, when we breathe in the pelvic floor relaxes. Avoid holding your breath, as this can place unnecessary strain on the pelvic floor.Take regular breaks
Sitting for too long weakens the pelvic floor. So make a point of taking regular breaks. Get up, stretch, do some squats and move around. Your pelvic floor will thank you for it!
Remember, progress takes time and consistency. Don't be too hard on yourself, and celebrate small victories along the way. If you find that these tips aren't yielding the desired results or you have any concerns, it's always wise to seek guidance from a qualified women health practitioner like an osteopath, such as myself.
Let's prioritize our pelvic floor health. By incorporating just a few small changes into our lives, we can help the pelvic floor remain strong and supportive throughout our busy schedules.
If you are looking for a Farnham based osteopath specialising in women’s health pain or simply want to improve health and wellbeing, please get in touch at enquiries@outlinehealth.com or call 01252 850814.