Strengthening The Pelvic Floor

The pelvic floor consists of an intricate array of muscles, fascia, blood vessels, and nerves. These are arranged in layers and in different directions stretched out at the bottom of the pelvis, supporting the deep internal pelvic organs.

You can picture the pelvic floor as a diamond shape: pubic bone in the front, the sits bones to either side, and the tailbone/sacrum in the back.

Now why is this area so important? Because the alignment of the pelvic floor affects leg and spinal alignment and the strength of the pelvic floor muscles support our internal organs.

Recruitment of our deep abdominal muscles and our pelvic floor creates an intra-abdominal pressure that dissipates stressful forces on the spine and keeps our internal organs in a healthy position.

Weakened pelvic floor muscles due to lack of use or from pregnancy can have embarrassing side effects such as urine leakage when sneezing or coughing.

To begin, envision the pelvic floor diamond and try to gently pull the pubic bone and tail bone towards one another, then relax. Do this 10 times.

Next try to gently pull the two sits bones towards one another, then relax. Do this 10 times.

Now envision a tissue paper in place of your pelvic floor muscles. Gently grab this tissue in the middle and lift up into the abdomen. You should feel your pelvic bone, tail bone, and sits bones draw sightly in towards the center of the diamond as the tissues lift and support the internal organs. Relax. Do this 10 times.

You're now on the way to a happy and healthy pelvic floor!


Namaste.