Building a Strong Pelvic Floor

Last month, Katherine Stein, Yoga instructor and Yoga therapist, hosted a special event at MBTC to share information on Building a Strong Pelvic Floor. In case you missed this experiential information session and class, keep reading to learn about pelvic floor muscle loss and its causes, as well as some exercises that Katherine recommends to help strengthen the pelvic floor.

The Function of the Pelvic Floor

The function of the pelvic floor can be summed up by the “5 S’s”. The 5 S’s of the Pelvic Floor are:

• Support

• Stability

• Sphincteric

• Sexual

• Sump Pump

The pelvic floor is made up of various muscles and connective tissues that stretch from the pubic bone to the tail bone, creating a “hammock” which supports pelvic organs. The pelvic floor is part of what makes up the “inner core”, meaning that these muscles create stability for the body inside and out. The pelvic floor also plays a role in sphincteric functions, controlling the urethra and bowel. The pelvic floor plays a vital role in arousal and sexual function as well. Finally, the pelvic floor is a part of the “sump pump”, which moves blood and lymphatic fluid out of the pelvis, reducing inflammation. 

Pelvic Floor Dysfunction

Clearly the pelvic floor plays many important roles when functioning properly, as stated above. Because of this, pelvic floor dysfunction or muscle loss can lead to an array of issues that can impact your quality of life, physically and emotionally. Pelvic Floor Dysfunction (PFD) affects 25% of women and 16% of men in the USA. Rising significantly to 50% of women at the age of 80 and for men, rising to 87% after prostate surgery. According to Katherine, these are some symptoms that the pelvic floor is wakened: 

• Subtle loss of balance

• Inability to stop leakage when laughing or coughing suddenly (Urinary Incontinence)

• A feeling of pressure or heaviness in the vagina or penis (Pelvic pressure)

• Constipation or accidental leakage of stools or gas (Bowel Dysfunction)

• Reduced vaginal sensation (Sexual dysfunction)

• A sensation of organs sagging into the vagina (Prolapse)

Strengthening the Pelvic Floor

So, if you are noticing these symptoms of a weakened pelvic floor, or think you may be experiencing pelvic floor dysfunction, what can you do? Katherine recommends the following exercises stating, “Some simple daily exercises can help you gain the confidence to laugh again.” 

1) Agni Sari – To do this exercise, stand with your feet approximately hip distance apart, slightly bend the knees, hands can be on the thighs or on a chair or pressed against a wall. Envision a string connected to your tailbone. Take a slow inhale into a neutral spine – and as your begin to exhale the breath, mentally pull that string so that your tailbone rolls up, pulling in the muscles of your diaphragm towards your spine, pause to a count of 3, then as you inhale – slowly release the string and the tailbone back to its original position. Slowly repeat ten times. It may help you to remember to do this “muscle curl” on the exhale if you also curl your fingers into your palm and as you inhale, slowly straighten the fingers out, repeating.

2) Cat/Cow – same concept as above but on hands and knees on the floor. Inhale to a neutral spine –exhale – rolling the hips under, pulling the naval towards the spine and rounding the shoulders up, the gaze is on the floor, pause for 3 – then inhale as you slowly relax the spine to a c-curve, with your gaze towards the wall ahead. (Do this 6 times)

3) Bird Dog pose- while on your hands and knees – extend out the right arm and the left leg – sway the arm and leg a bit to make sure you are balanced then inhale – stretch out the arm forward and stretch the left leg back – then slowly exhale bringing the right elbow and left knee as close together as you can. As you inhale – extend out the arm and the leg. Repeat 2 times then switch – Left arm extended and the right leg extended back, 3 times on this side.

4) Bridge pose – Lay down on your back feet planted on the floor, – hip distance apart – inhale to a neutral spine, as you exhale, push the hips up in the air – squeezing the “cheeks” together – hold for a count of 8 then slowly release the hips to the floor.

If you need extra support in building a strong pelvic floor, Mind & Body Therapeutic Connections offers a variety of therapeutic movement classes that can support you in your journey. Or, if you want a one on one approach you can schedule a one on one yoga or personal training session to get individualized support.

Interested in future learning opportunities and experiential events? Follow us on Facebook and Instagram, or visit our website at www.mindandbodytc.com to get updates and learn more!