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Pelvic Floor 101
What is the Pelvic Floor?
The pelvic floor is a blend of muscles & connective tissue that form a hammock structure at the base of the pelvis, supporting the organs in the pelvic bowl against gravity. These muscles control the release of waste and play an important role in sexual function and childbirth. The health of the pelvic floor is influenced by movement patterns, stress, and breathing habits.
Imbalances Within the Pelvis
Not only does pelvic floor dysfunction contribute to conditions such as incontinence, pelvic organ prolapse, and pain, it’s closely connected to tension in the hips, neck and jaw.
Conversely, pregnancy, childbirth, surgeries, trauma, menopause, lack of movement, or poor postural patterns can also compromise the health of the pelvic floor.
The Space of Creation
For women, the womb is our space of creativity, sensuality, ancestral energy and feminine power. When our connection to this space is blocked, ignored or wounded, stagnancy and health imbalances may occur. But we can always bring movement, breathwork and intentional healing into the womb space so that circulation and strength are restored.
What is the “Core”?
The deep core, known as the "inner unit", consists of 4 muscle groups that create strength, flexibility and balanced alignment in the spine and pelvis.
This has nothing to do with the “6-pack”. The inner unit is much deeper and includes your pelvic floor muscles.
The Four Parts of the Inner Unit:
1) Diaphragm
Resembling a jellyfish, the diaphragm is a dome-shaped breathing muscle separating the chest cavity from the abdomen. On inhalation, the diaphragm contracts and lowers to draw air into the lungs. On exhalation, it releases and floats back up to expel air from the lungs.
2) Transverse Abdominal
The transverse abdominals (TVA) – out of 4 abdominal layers – is the deepest layer. Wrapped horizontally around the spine like a corset, the TVA assists the narrowing of the body as the diaphragm and pelvic floor lift on the exhale.
3) Multifidus
The multifidus are a group of small muscles that run along either side of the spinal column. As the postural support of the inner unit, the multifidus provides stability and mobility of the back of the body.
4) Pelvic Floor
The bottom of the inner unit is the pelvic floor, a hammock of muscles at the base of the pelvis that support the organs against gravity.
Breathing Buddies: the Diaphragm and Pelvic Floor
The diaphragm contracts and pushes downward onto the pelvic floor on the inhalation to make space for air to expand the lungs. On the exhalation, the diaphragm floats up, bringing the pelvic floor along and returning to its resting position.
On a longer, active exhale, the pelvic floor muscles contract, narrow and lift slightly more.
Building strength in the pelvic floor arises from a long exhale.
Buoyant like a Trampoline
For any muscle in the body to be healthy, it needs to have the ability to fully relax and fully activate in co-contraction with other muscle groups. This gives our body spring and adaptability.
Often in pelvic floor imbalance, the muscles are either too slack or too taut. Both are problematic. In modern cultures, a “tight” pelvic floor is regarded as strong. But tight muscles are weak and dysfunctional, leading to imbalance throughout the body.
What are Kegels?
Widely known as the go-to pelvic floor exercise, Kegels are taught as a quick squeeze and release of the pelvic floor muscles. The Kegel exercise was developed by a doctor who originally used this contraption that was placed inside the vagina and measured the strength of the pelvic floor.
Today, Kegels are taught as an exercise without any instruments.
Why Kegels are Outdated
Kegels are often taught by cueing to squeeze as if you’re holding in pee, then release. The exercise is rarely taught in connection to the breath or dynamic movement.
I find this so archaic! No muscle in the body works in isolation. While walking, we use our toes, ankles, knees, hips, pelvic floor, back, abdominals, etc. So why train any muscle without full body movement?
Further, Kegel training lacks nuance or endurance training. A quick contraction and release is not going to create stamina or adaptability in the pelvic floor. In other words, Kegels aren’t training for “real life.”
Our pelvic floor is a “slow twitch” muscle group, meaning they are built for endurance. “Fast twitch” muscles are designed for speed and power like glutes or quads to propel you forward to escape a dangerous situation. Kegels train the pelvic floor to move like a fast-twitch muscle group, which they are not.
Holistic Exercise for a Strong Pelvic Floor
Watch the video above to learn simple exercises to support your pelvic floor – whether it’s too tight, too slack, or you’re recovering from childbirth or surgery!
Want to learn my Top 3 Exercises to Tone the Pelvic Floor?
>>>Get the FREE download here.
Welcome!
Hi, I’m Kim West.
I teach women how to de-stress, improve their posture and tone their pelvic floor so they feel calm, strong, flexible and confident.
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