4 Strategies for a Healthy Pelvic Floor

As a movement teacher, I’ve spent a lot of time studying the anatomy of the pelvic floor and the supporting muscles, understanding the impact breath has on these muscles and teaching movement strategies to support a healthy and happy pelvic floor.

Last week Dr. Makela Spielman of Beyond Basics Physical Therapy and I led a Pelvic Floor Health Workshop & Movement class. It was a really special event, one that we plan to repeat a few times a year. During the workshop it was incredible to bring this important and sometimes taboo information to the community. Here, I want to share a few of the key take-aways.

1. Knowledge is Power

There is both a stigma and a zeitgeist about the pelvic floor. Ahead of the workshop I spoke with a woman in her 80’s who only recently became aware that she had a pelvic floor. At the same time, pelvic floor education is having a moment. Being aware of your pelvic floor and your anatomy is the first step in empowering your movement practice and, like any kind of exercise or practice, knowledge is the first step.

So, what is the pelvic floor?

TRY THIS: If you feel like you'd benefit by speaking with a specialist, you can contact Beyond Basics PT or join Pelvic Health 101, a FREE virtual webinar series happening every Wednesday at 7PM ET throughout the month of May! Led by expert physical therapists, Dr. Sonali Patel and Dr. Danielle Santora, these informative and interactive sessions will cover the vital connection between your pelvic floor and bladder, bowel, and sexual health.

Link To Register: https://pelvichealth101.eventbrite.com

A Healthy and Happy Pelvic Floor Starts with Breathing

The inner unit is our internal core canister that is comprised of the diaphragm, transverse abdominals, pelvic floor muscles and multifidus along the spine. When the muscles of the inner unit are functioning optimally they act as a piston, on inhale, the diaphragm contracts and moves downward, drawing air in and the muscles of the pelvic floor relax. On exhale, the diaphragm relaxes, air goes out and the muscles of the pelvic floor contract. This happens as we take our 20,000 breaths per day. By simply bringing awareness into your breath you’re bringing awareness to your pelvic floor.

TRY THIS: Over the next few days, start to observe your breath in different scenarios - when you wake up in the morning, during your commute, when exercising, when you’re under stress. Our breath is different throughout the day. Being aware of the difference will give you clues on how you are engaging your muscles through the day. Once you’ve done this observation, try a breathing exercise to relax and contract the muscles of the inner unit and pelvic floor.

Muscles Must Both Contract and Relax

If a muscle is in a constant state of contraction and can not relax, that muscle will tighten and likely shorten. Contrastly, if a muscle is constantly stretched it may stay in that lengthened position. For optimal movement of any muscle, including pelvic floor muscles, the muscle needs to both contract and relax. This is why myofascial release is so important in The Danaher Method. We’re training the muscles to contract and relax to reach an optimal range of motion and a strong, balanced system.

TRY THIS: Release your glute muscles. When we relax our glutes we can help relax the muscles of the pelvic floor. Laying down on your back, take a Yoga Tune Up Ball or tennis ball and place it underneath your glute on one side. Employ your breathing strategies from point #2. Then contract and relax the glute that has the ball. Do this for ~2 minutes and then switch sides. Notice how your ‘tush feels once you have practiced that release (hint, it usually feels pretty great). In our online class library you can try the full glute release class plus many more Roll & Release classes.

4. Optimal Pelvic Floor Health is Directly Linked to your Nervous System

Optimal pelvic health is being able to relax and contract. Optimal nervous system regulation is the ability to shift between a sympathetic state (fight & flight) and parasympathetic state (rest & digest). In our movement practice it is important to balance fight & flight inducing movements with something that is more restful. For example, if you take an intense HIIT class, try balancing it with 5 minutes of breathwork. If yoga is your main practice, occasionally include strength training or cardio. Toggling between nervous system states can help achieve homeostasis, balanced systems in the body.

I designed The Danaher Method classes with a balanced nervous system in mind. Classes include nervous system heightening exercises and calming restful movements with the intention of leaving you in a balanced, homeostatic state. You can explore more nervous system regulation strategies here.

If you're interested in learning more nervous system regulation and the Polyvagal Theory, check out Our Polyvagal World, co-authored by Stephen Porges who, in 1994, first proposed the Polyvagal Theory and has written extensively on the subject.