There is a mystifying aspect of the pelvic floor. As a society, we ignore this muscular complex, assuming women must spend energy tending to it, while men do not. Furthermore, it is typically only “Kegels” that are known and attempted. The truth is, symptoms such as incontinence and pain can come from a hypertonic pelvic floor (overly contracted) just as commonly as from a hypotonic pelvic floor (overly released). Both are weaknesses. A truly healthy muscle anywhere in the body can contract and release through a full range of motion.
When intra-abdominal pressure (IAP) increases during heavy lifting, laughing, sneezing, or coughing, pelvic floor muscles may not have the ability to relax, causing leakage of urine or feces. Similarly, but on the opposite end of the spectrum, weak musculature may not be able to adequately support pelvic organs, including the bladder, which can cause the same leakage. Other symptoms people notice may include pelvic organ prolapse (POP), for which there are four degrees, with four being the most severe.
The pelvic floor itself has four corners and is roughly shaped like a diamond. Naturally, as you inhale, your pelvic floor and diaphragm expand and lower, and as you exhale, they contract and draw in and up with the abdomen. This lifting and lowering occurs around the perineum. The “Kegel” technique focuses solely on the urethral sphincter, however that does not properly activate the entire muscle system. It also worsens hypertonic muscles, rendering the technique harmful. Diagnosis of the condition of your pelvic floor can be completed by a physical therapist who specializes in the pelvic floor.
Cues for activating and releasing the pelvic floor include “stop the flow of waste (urine and feces at the same time) then relax without strain”. What may be helpful for activating and releasing with a male pelvis could be “pretend you are entering cold water then relax without strain”.
Functions of the Pelvic Floor
The pelvic floor muscles serve several essential functions:
1. Organ Support: They provide crucial support to the pelvic organs, preventing them from descending due to gravity or increased abdominal pressure.
2. Continence: These muscles play a vital role in maintaining urinary and fecal continence by controlling the sphincters of the urethra and anus.
3. Sexual Function: In both men and women, the pelvic floor muscles contribute significantly to sexual function and satisfaction.
4. Stability: The pelvic floor is an integral part of the body’s core, working in conjunction with the deep abdominal and back muscles to stabilize the pelvis and lower back.
5. Childbirth: During birth, these muscles guide baby out into the world.
The Importance of Professional Guidance
While self-help techniques are beneficial when properly performed, it’s crucial to seek professional guidance when experiencing symptoms of pelvic floor dysfunction. A pelvic floor physical therapist can provide:
1. Accurate Assessment: Determining whether the pelvic floor is hypertonic, hypotonic, or has other issues.
2. Tailored Treatment Plans: Developing a personalized exercise and treatment regimen based on individual needs.
3. Education: Providing information on proper pelvic floor function and how it relates to overall health.
4. Manual Therapy: When appropriate, hands-on techniques to address muscle tension or weakness.
Lifestyle Considerations for Pelvic Health
Maintaining pelvic floor health extends beyond specific exercises. Consider these lifestyle factors:
1. Maintaining a Healthy Weight: Excess weight can put undue stress on the pelvic floor.
2. Proper Toileting Habits: Avoiding straining during bowel movements and not delaying urination when the urge arises.
3. Hydration: Adequate fluid intake supports overall pelvic health and prevents constipation.
4. Diet: Fiber aids in the formation of healthy stools. A balanced diet can prevent constipation and reduce strain on the pelvic floor.
5. Regular Exercise: Engaging in low-impact activities that support core strength without overstressing the pelvic floor. When load is too heavy, it leads to undue stress, but movement that honors the body’s capacity is still necessary.
In summation, pelvic health is not just a part of women’s health, nor is it solely something to be addressed after childbirth or in old age. It is a crucial aspect of health for everyone at every stage of life. By prioritizing pelvic floor health through education, proper exercise, and lifestyle choices, we can prevent many common— but not normal— issues. You do not have to suffer!
To learn more and to practice breath techniques and core exercises, contact laura@wellstudiodublin.com. No diagnoses offered.
