An introduction to Pelvic Health
Understanding the Pelvic Floor and Core
The pelvic floor, often referred to as the “floor” of the core, is a group of muscles that play a crucial role in pelvic health. It controls continence, supports pelvic organs, and ensures the proper functioning of urethral, vaginal, and anal orifices. Its coordination with the diaphragm, abdominal wall, and lumbar muscles forms the core system, which manages stability and adaptability during movement and daily activities.
Sounds like a lot, right? That’s because it is a lot and it doesn’t really get the credit it deserves.
Unfortunately, the pelvic floor is still seen as a pretty taboo topic— something you shouldn’t talk about in public and you should be ashamed to admit you are struggling with. Quite frankly, that pisses me off. If you take anyway from reading this, I hope it’s to keep the conversation the going— to ask questions, to share with friends and to learn more through sharing and storytelling.
So, What is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissues located at the base of the pelvis. These muscles support organs like the bladder, uterus (in women), and rectum, and play a role in controlling urination, defecation, and sexual function. The pelvic floor is the base of your core— it works in conjunction with the abdominal muscles, lumbar spine and diaphragm to create stability, structure, support and mobility. It is always working with you and is a major part of how you move throughout the world.
Signs your pelvic floor could use some love:
Here is the thing NOT all pelvic pain or pelvic floor “dysfunction” comes with a diagnosis. You can struggle with pelvic floor “stuff” as I like to call it and not have an official diagnosis. on top of that, a lot of things like chronic hip pain and chronic low back pain and be cause be pelvic floor dysfunction Or at the very least, the pelvic floor could be playing a role in your pain.
You might want to add intentional pelvic floor awareness & Exercises if you experience:
Persistent tension or tightness throughout the body.
Lower back pain, especially if you feel like you’ve tried everything
Pain during sexual activity or difficulty achieving orgasm.
Urinary leakage while laughing, coughing, or exercising.
chronic Hip pain
Bowel issues: Constipation or fecal incontinence.
reduced vaginal/genital region sensation.
Conditions such as endometriosis, interstitial cystitis, or pudendal neuralgia are diagnosis that you might have heard of but, not all pelvic discomfort comes with a diagnosis. Everyone has a pelvic floor and everyone could benefit from taking care of their pelvic floor health.
What can contribute to PElvic floor issues?
As with most pain and most of the body, it’s never just one thing— it’s often a combination of movement, dysfunction, injury, stress, lifestyle, etc that play a role in how your body feels. The same is true for the pelvic floor. There are major things like pregnancy and childbirth that we recognize and know play a role in our pelvic floor function. But there are also other things like exercise, stress, positioning, and habits that play an equally as important role in pelvic health.
Some other things that might play a role in pelvic health:
pregnancy
delivery
constipation and straining
habits (sucking in abs, squeezing glutes, etc)
high tension and pressure tendencies
hormonal changes
movement and exercise
abdominal surgery of any kind
This list isn’t the end all, be all either— remember, the mind and body are interconnected and that' is an important piece too!
Things I wish Everyone knew about their pelvic floor:
Kegels are great but they aren’t for everyone. In fact, I would argue they aren’t for most folks. The goal really is—- can you contract your pelvic floor and relax it through it’s full range of motion. Most people when they think they are doing a kegel are not actually doing a kegel.
Relaxation of the Pelvic Floor is equally if not more important than strength. Overactive pelvic floor muscles can cause tension and pain. Learning to relax these muscles through techniques like diaphragmatic breathing or yoga is vital.
Ask for help— pelvic floor physical therapy can be a huge game change. I often find that even with the smallest bit of guidance— folks can find a lot of relief and help.
Awareness is key— I wil dive into the research on mindfulness and pelvic health in another post but I truly believe that mindfulness is of the upmost importance when it comes to pelvic health and pelvic pain.
Preventative Care is key— everyone can take better care of their pelvic floor— starting today.
Two things to Start today:
Diaphragmatic Breath
Breathe into the rib cage, back and belly (360 degrees inhale, slow exhale)
try not to involve shoulders and chest
to inhale, slowly breathe in through the nose, drawing the breath down toward the stomach
stomach should gently press upward against hand while the chest remains
exhale slowly like you are blowing through a straw and feel your stomach muscles gently engage, pulling away from your hand
Practice Pelvic Floor Relaxation:
Can you completely CONTRACT and completely RELAX the pelvic floor— not sure? practice, visualize it and focus on fully relaxing first.
Understanding your pelvic floor and core is essential for long-term health and functionality. Whether through breathwork, movement, or mindfulness, prioritizing these techniques can improve physical well-being and empower you to take control of your pelvic health.
Questions? Email me at contact@kerrymcginn.com or head to https:livegoodfeelgood.janeapp.com to book a free 20 minute consult!