If I asked you to flex your bicep, it’s likely you’ll go straight into an iconic Arnold Schwarzenegger pose. If I request you exercise your abdominals, you’ll jump down into a crunch. But, if I told you to exercise your pelvic floor, where would you start? And, could you be sure you’re doing the right thing?
The pelvic floor is still seen as a mysterious and elusive muscle group, but for a muscle group that remains largely unseen, it plays a very important role in how you operate.
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So let’s start with a pelvic floor 101.
What is your pelvic floor?
Your pelvic floor is a basin-shaped muscle group that connects to either side of your pelvis (left and right) and your pubic bone and tailbone (front and back). One of its big jobs is to help support your pelvic organs, but it does so much more.
Your pelvic floor plays a role in your posture, athletic performance, and ability to remain continent (wee and poo!) and is key when it comes to your sex life. So, for a muscle group that is so historically elusive, the pelvic floors time to shine is well overdue.
Signs of pelvic floor weakness
So, how do you know you have a pelvic floor problem to start with? Well, there are a few signs of pelvic floor weakness.
- Leakage or urine (also called incontinence)
- Passing wind from the anus or vagina when bending or lifting
- Reduced sensation in the vagina
- Struggles to hold in a tampon
- Bulging or lumps in the vagina (these can be signs of prolapse)
- A feeling of heaviness or dragging in the vagina
- Recurrent UTIs or thrush
- Struggles to orgasm or lack of orgasm intensity
My favourite exercise to strengthen the pelvic floor
How can you work these incredible muscles at home?
Firstly, let’s discuss the elephant in the room – Kegels (or pelvic floor contractions). When done correctly, Kegels are a great way to strengthen your pelvic floor. My biggest gripe with these exercises? We know that about half of women are doing them wrong – and making their pelvic floor worse as a result. So, use caution when you’re trying to ‘Kegel’ your way to a stronger pelvic floor.
Let’s instead start instead by breathing. Diaphragmatic breathing to be exact. Most of us are born able to diaphragmatically breathe which will by default use our pelvic floor with every exhale. However, as we grow, get stressed or form poor muscle tone, we can get into bad breathing habits and that means we might not be engaging our pelvic floor and core like we should. By going back to diaphragmatic breathing, we’re creating pelvic floor proprioception, which means your ability to perceive how your pelvic floor contracts and relaxes.
So, are you ready to learn (or should I say ‘relearn’) the art of diaphragmatic breathing?
How to breathe with your diaphragm
Start on your back with bent knees (hip-width apart). Pop one hand on your chest and the other on your tummy.
Inhale through your nose and send the air deep into your belly and lower back; imagine it travelling into your pelvic floor sending the pelvic floor away from your body. The hand on your chest shouldn’t move when you’re exhaling – only the bottom hand (the one on your tummy) should move as your belly expands.
Now exhale through your mouth and feel the pelvic floor move closer to your body and imagine your belly button going toward your spine – so your bottom hand should move back.
Don’t stress if you don’t feel this pelvic floor engagement or movement straight away. It can take practise to tune in (or achieve the proprioception I mentioned earlier).
Now repeat this breath for a few minutes each day – and if you’re ever feeling stressed or overwhelmed, take a few diaphragmatic breaths This type of breathing is not only wonderful for the core and pelvic floor, but it also activates your body’s relaxation response. Talk about a multitasker!
Heather is a passionate advocate for women’s health and owns Core Restore Co, a group of core and pelvic floor rehabilitation clinics across NSW. With degrees in Communications and Health Science, a Diploma in Pilates & Masters in Women’s Medicine Heather is currently enrolled in an Honours of Research to begin her PhD journey looking at new ways to treat pelvic floor dysfunction.
