Pelvic Floor Health for Women
by Jen Holland
Most women I know don't give a second thought to what shape their pelvic floor is in until they are pregnant or postpartum. Perhaps they have noticed increased incidences of incontinence, less sensation during intercourse, or a pelvic organ prolapse. Some are hoping to optimize their pelvic floor health in order to have a better birth. Most practitioners and well meaning friends will suggest that you “do your Kegels” to build strength in the pelvic floor muscles in order to avoid or alleviate these issues, and to support overall pelvic floor health. Sound familiar?
Your pelvic floor is made up of muscle groups, which support your pelvic organs (bladder, uterus, and rectum), support the baby during pregnancy (and help her tuck her head into an optimal position for birth), and help control the release of urine and feces. The state of your pelvic floor is determined by a number of factors, some obvious and some not so obvious, including:
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Pregnancy and childbirth
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Your standing and sitting posture
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How much time you spend sitting in a chair
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How (and how much) you exercise
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The type of shoes you wear
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Straining to have a bowel movement
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History of traumatic or punishment-based potty training
Contrary to popular belief, most of us don't actually have an overall weak (hypotonic) pelvic floor. For some of us, the problem is HYPERtonicity, or overly tight pelvic floor muscles. In fact, most women have a combination of hypotonic and hypertonic muscles in their pelvic floor. Our bodies are excellent at compensating, so your strong muscles will try to do the work for your weaker muscles. For most of us, doing your Kegels really just means what bay area yoga instructor Leslie Howard refers to as “indiscriminately gripping whatever muscles you can find down there.” The tight muscles get tighter, and the weak muscles continue to let the tight ones do their job, and pelvic floor imbalance is reinforced. Kegels can actually make the problem worse.
So what can you do instead of Kegels in order to support the health of your pelvic floor?
If you have tight muscles, you have to help them learn to stretch and relax before you can get the weak ones to learn how to fire. Here are some tips and exercises you can do to begin to regain your pelvic floor balance and health:
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Squat! Squatting is a wonderful stretch (and strengthening exercise) for the muscles of the pelvic floor. Make sure your toes are pointing forward rather than out to the sides, and use a rolled up blanket or towel under your heels if they aren't able to touch the ground.
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Pay attention to your posture. When you are sitting, sit on your sit bones rather than slumping back onto your sacrum. When you are standing, align your hips over your ankles, your shoulders over your hips, and your ears over your shoulders.
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Breathe. The average adult takes around 20,000 breaths per day. Breathing deeply can act as a massage for your internal organs and muscles (including the muscles of your pelvic floor!), along with feeding every cell in your body much needed oxygen, and removing cellular waste via carbon dioxide.
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Incorporate relaxation into your day, every day. Due to stress and lack of mindfulness, a lot of us hold on tight all day long – with our shoulders, jaws, and even with our pelvic floor muscles. Spending even one minute every day on mindful relaxation can help you learn where you are holding your tension, so that you can learn how to release it.
Once you begin to release the hypertonicity in the muscles of your pelvic floor, you are ready to move on to strengthening exercises.
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Use a stool in the bathroom. Your body is designed to eliminate in a squatting position. Using a stool under your feet in the bathroom can help reduce straining, which can put too much pressure on your pelvic floor muscles. Watch this video to find out about how toilet posture affects your health: https://www.youtube.com/watch?v=pYcv6odWfTM
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Untuck your tail! It is so common to be told, from a young age, to tuck your tailbone down and pull in your tummy. Even yoga teachers say this. This is not natural posture, and can lead to hypertonicity in the posterior pelvic floor, lower back pain, sciatica, and stress incontinence.
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Move your body. Get up out of your chair. Put on a good pair of minimal shoes (or go barefoot in the grass!) and walk, letting your arms swing naturally. Climb a tree. Take a yoga class. Natural movement changes the shape of your pelvis, forcing the muscles to work in different ways.
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Visit a pelvic floor physical therapist or holistic practitioner. A trained practitioner can help you discover which muscles you are using when you do pelvic floor work, which ones are not doing their job, and what to do about it. This is often covered by insurance.
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Take a pelvic floor health class. I offer regular classes on pelvic floor health in the Bella Vie classroom space. These classes are designed to help you learn what shape your pelvic floor is in, and what you can do about it.
For more information, go to my Facebook page Starlight Yoga and Birth Services, and subscribe to my events to be notified of upcoming pelvic floor health classes.
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