Our bodies are made up of complex muscle systems that work together to support our daily activities, and one of the most essential yet often overlooked is the pelvic floor. These muscles play a critical role in core stability, bladder and bowel control, and sexual function. Building a connection with your pelvic floor is crucial for both physical wellness and overall comfort, but many people don’t know where to begin.
This guide will introduce you to simple techniques to help you connect with your pelvic floor, whether you’re a complete beginner or someone looking to strengthen their pelvic floor awareness. Let’s dive in!
Why Pelvic Floor Awareness Matters
The pelvic floor is a group of muscles located at the base of your pelvis, forming a supportive hammock for your bladder, uterus (in women), and rectum. When the pelvic floor muscles are strong and functional, they help you maintain control over bodily functions, support your core, and prevent issues such as incontinence and pelvic pain. However, if these muscles become weak or overly tense, it can lead to discomfort and even chronic issues over time.
Becoming aware of your pelvic floor muscles and learning how to engage and release them can improve your overall physical health, relieve certain symptoms, and help you feel more in tune with your body.
7 Simple Tips to Connect with Your Pelvic Floor
Here are some beginner-friendly techniques to help you build a connection with your pelvic floor. Remember, consistency is key, so practice these tips regularly for the best results.
1. Practice Deep Diaphragmatic Breathing
Breathing deeply with your diaphragm helps to naturally engage and release the pelvic floor muscles, creating a strong foundation for pelvic floor awareness.
- How to Do It:
Sit comfortably with your feet flat on the ground. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to expand. Feel the breath move down into your pelvis. As you exhale, feel your pelvic floor muscles gently contract. This gentle engagement creates awareness without strain.
2. Visualize the Pelvic Floor
Visualization can be a powerful tool for connecting with hard-to-reach muscles like the pelvic floor. Picture the muscles lifting and releasing as you breathe.
- How to Do It:
Imagine your pelvic floor as a hammock that lifts up and releases down with each breath. Picture the muscles gently drawing inward as you exhale, and releasing as you inhale. This can help you identify the sensation of engaging and relaxing your pelvic floor.
3. Try Gentle Kegel Exercises
Kegel exercises are a popular method for strengthening the pelvic floor. They involve contracting and releasing the muscles, similar to holding and releasing the flow of urine.
- How to Do It:
Start by identifying the pelvic floor muscles (you can do this by stopping the flow of urine midstream, but don’t do this regularly). Once identified, sit or lie down in a comfortable position. Contract the pelvic floor muscles and hold for 3-5 seconds, then release for 5 seconds. Repeat 10 times. Be mindful not to tense your abdomen, thighs, or buttocks—focus solely on the pelvic floor.
4. Use the Elevator Visualization
The elevator technique is another visualization exercise that helps you feel the layers of the pelvic floor muscles as they contract.
- How to Do It:
Imagine your pelvic floor muscles as an elevator. As you inhale, imagine the elevator going up to the first floor, lifting gently. Then, as you exhale, imagine the elevator going up another floor, gently tightening further. When you’re ready to release, picture the elevator gradually going down floor by floor until fully relaxed.
5. Engage the Transverse Abdominis
The transverse abdominis (TVA) is a deep core muscle that works closely with the pelvic floor. Learning to engage it can improve your overall pelvic floor control and stability.
- How to Do It:
Lie on your back with your knees bent. Place your fingers just above your hip bones. Take a deep breath in, and as you exhale, gently pull your belly button toward your spine, feeling the muscle engagement under your fingers. This gentle contraction helps support the pelvic floor and builds awareness of your deep core muscles.
6. Perform Cat-Cow Movements
Cat-Cow is a yoga-inspired movement that promotes flexibility in the spine and gently engages the pelvic floor.
- How to Do It:
Start on your hands and knees in a tabletop position. As you inhale, arch your back and lift your head and tailbone (Cow Pose), feeling a gentle release in the pelvic floor. As you exhale, round your spine and tuck your tailbone (Cat Pose), gently engaging the pelvic floor. Repeat 10 times, syncing your movements with your breath.
7. Relax and Release
Connecting with your pelvic floor isn’t just about tightening the muscles—it’s equally important to know how to relax them. Overactive or tight pelvic floor muscles can cause discomfort and pain, so taking time to fully relax is essential.
- How to Do It:
Lie down in a comfortable position with your legs propped up on a pillow or bolster. Take slow, deep breaths, allowing your pelvic floor muscles to soften with each exhale. Visualize the muscles melting or releasing tension with every breath. This relaxation practice is particularly beneficial if you’re experiencing any tension or discomfort.
The Benefits of Developing Pelvic Floor Awareness
Building awareness and control over your pelvic floor muscles has numerous benefits:
- Enhanced Bladder and Bowel Control: With a stronger pelvic floor, you’re better able to manage functions like urination and bowel movements, helping to prevent incontinence.
- Improved Core Stability: The pelvic floor is a key part of your core, and strengthening it helps stabilize your entire body.
- Pain Relief: For those experiencing pelvic pain, connecting with and releasing the pelvic floor muscles can alleviate discomfort.
- Increased Comfort During Intimacy: A functional, well-connected pelvic floor can improve sexual health and reduce pain during intercourse.
Whether you’re dealing with symptoms like incontinence or just want to improve your core stability, developing pelvic floor awareness is a valuable step towards better health.
Ready to Deepen Your Connection with Your Pelvic Floor?
At Forma Physiotherapy, we specialize in helping clients develop a strong, functional connection with their pelvic floor muscles. Our pelvic floor therapy programs, led by Dr. Arianny Gonzalez, DPT, are designed to address your specific needs and guide you on the path to optimal pelvic health.
Want to learn more? Explore Forma’s pelvic floor therapy options and schedule an evaluation with Dr. Arianny to begin your journey to a healthier, more empowered body.
