Understanding your pelvic floor

This is such an important muscle, one we very much take for granted until we notice it's not functioning as it should. The pelvic floor is an internal muscle that acts like a sling to support the organs in our pelvis. It is important to exercise this muscle correctly just like we would every other muscle in our body.

1 in 4 women suffer a weakened pelvic floor and can experience the following symptoms; an urgency to wee, an uncomfortable heavy feeling, leakage with high-intensity exercise or sneezing, an inability to orgasm or even painful sex.  It’s important to note that a hypertonic pelvic floor is not a strong muscle either – it’s inability to relax can be just as problematic.

Because we physically cannot see the pelvic floor muscle; it can often be a hard one to gauge if activating correctly. It is interesting to note that 50% of women who perform pelvic floor breathwork do it wrong; bearing down instead of lifting.

Keeping this in mind; let’s work now to get this right!

Inhale for the count of 4 and on a longer exhale of 8 counts; draw your pelvic floor in and up, holding for a few seconds and then releasing with control until fully relaxed. Complete a few breaths a couple of times a day (easily done while breastfeeding or sitting at traffic lights if that works as a good reminder for you)

There are many cues we use to teach this core breathwork correctly and various positions and progressions that you can implement as these muscles strengthen.

Once again, a Woman’s Health Physio become our eyes on the inside, identifying exactly how the pelvic floor muscle is functioning. If you are not sure about anything mentioned here - do reach out to me or your local WHP for advice on the next steps.