What 7 things do you need to think about to protect your pelvic floor?

There are seven main areas that we look at when we talk about pelvic floor health in this office. If there IS an issue, or if we want to PREVENT an issue- these pillars are what we have to address.

Which of these do YOU think you may have to work on?  Or maybe it’s three to four of them?  Read on!

1.Pelvic Floor Musculature Itself

Now this may seem obvious, but it is OF COURSE part of the process. We need to see if the muscles are tight, loose, strong, weak, and then decide how best to rehab each of these muscles.

Usually we see that one side is not functioning as well as the other, and we need a lot of one sided pelvic muscle function repair!

2. Posture (From Head to Lower Back)

When we do not have a “tall torso,” we do not have a good alignment over the pelvis and pelvic floor.

When we address the postural component, we allow for a MUCH better pressure regulation system.

Many times the pelvic floor just takes too much LOAD, so we need to learn how to regulate pressure by working on the mobility necessary for proper posture.

2 things to focus on: 

-the head positioning 

-the curve in the mid-back

Get to work on those 2!

3. Diaphragm

Now THIS is my favorite- we need to be able to breathe in and drop the diaphragm then breathe out and allow the diaphragm to rise.

This usually needs to be addressed first, before the 3 areas below, so that they function properly when activated. 

To work on proper breathing, make sure you focus on 360 degree breathing with stomach, rib cage, back, and pelvic floor movement.

4. Abdominal Balance and Pressure Regulation

Once you have a properly functioning diaphragm, you need to learn how to manage the pressure and breath within a system.

There are MANY abdominal muscles, and you must learn how to activate and use all of them at the same time and without bearing down too hard.

Not only do you have to learn how to use your abs, but also how to use the system DURING other movements like squats, deadlifts, jumps, etc.

5. Glutes and Pelvis

This is a hot topic, glutes always are!

The pelvis needs to be able to tilt forward and backward, and to keep itself level throughout all of the movements in daily life.

The glutes are a major component of this system- and they must learn to not only contract, but also lengthen correctly– which is most of the glute rehab focus in our office!

6. Hip Muscles

Now it may seem like we already covered this, but we did not!  There are several muscles that are specific for the hip ball and socket joint that must be addressed.

These 4-5 muscles are often very tight, very uneven side to side, and very weak. We address these muscles initially on intake, and then figure out how much stretching and how much strength needs to be applied to the hip joints specifically.

7. Foot and Arch Strength

The way the body works, the muscles and fascia from the foot lead up into the legs and up into the pelvic floor.

We need to be able to run, walk, and hit the ground without creating too much force up into the pelvic floor.

We see MANY women with pelvic floor issues, AND plantar fasciitis, and foot pain– all at the same time. Addressing both the pelvic floor and the foot is the only way to truly treat their whole body, and make sure they can do their activities without pain and recurring problems!

Now, were some of these a shock?  Or did it all kind of make sense?

Either way- think about EACH of these aspects and let me know if there are 1-2 pillars that YOU need to address before they get out of hand!

And we are always here to help address all 7 areas relating to the pelvic floor and make sure you are able to handle it all during all of your activities! Click here to apply for a free 45-minute consultation!