Pelvic Floor Muscle Activation
The pelvic floor acts like a hammock for the bladder, bowel and uterus that runs from the pubic bone to the tailbone. It is a complex structure of muscle, fascia and nerves that join to form the ‘floor’ of the pelvis.
The pelvic floor can be separated into two muscular layers:
The superficial pelvic floor muscles involve the urogenital triangle and deep transverse pereneii, sitting anteriorly and the external anal sphincter, sitting posteriorly. The urogenital triangle includes the ischiocavernosus, bulbocavernosus and transverse pereneii superficialis.
The deep pelvic floor muscles includes puborectalis, pubococcygeus and iliococcygeus; collective grouped to be called: levator ani, and coccygeus. The muscle group levator ani are responsible for the ‘lift’ of the pelvic floor during muscle contraction.
Why do you need to activate the pelvic floor?
Assist in bladder closure to prevent urine leakage
Provide closure around the rectum to prevent faecal/bowel leakage
Act as a support network for the pelvic organs (uterus, bladder and bowel) to prevent pelvic organ prolapse
Aids in sexual function and arousal
Simple cues for activating the deep pelvic floor:
Draw attention to your pelvic floor (the muscles surround the vagina and back passage)
Squeeze the muscles around the back passage and feel a LIFT UP away from your underwear
This is not a clench of the bottom, but rather a closure of the anus!
Hold for a few seconds before relaxing the muscles
It’s very important you feel the relaxation of the pelvic floor muscles to resting position
There are several different ways to exercise the pelvic floor muscles and each has a different purpose:
you can perform LIFT + HOLD for maximal strength with a little endurance
you can perform QUICK FLICKS for activating and relaxing
you can perform ELEVATORS for full range of movement strengthening
you can perform CO-ORDINATION tasks
you can perform LONG HOLDS at sub-maximal intensity for endurance
If you are someone who responds better to imagery:
Sucking a milkshake through a straw
Jellyfish moving in water
Stopping the flow of urine
Stop passing wind
Elevator raising up
Tips for pelvic floor muscle activation :
Keep the buttocks and abdominals relaxed, clenching should be avoided
Maintain even breathe throughout
Try to link with an activity you do every day as a REMINDER - personally, I use my coffee (I never go without…)
Each day, I practice as I make my morning coffee or waiting for the jug to boil at work when making a teaKeep the face relaxed, avoid grimacing, it should be a secret!