What exactly is the pelvic floor? The pelvic floor is a group of muscles that sit at the base of your pelvis. These muscles form a sling or hammock across the pelvic cavity, and are crucial for supporting the organs within the pelvis, including the bladder, intestines, and, for women, the uterus.
Anatomy
There are two different layers of muscle in your pelvic floor – the superficial and the deep layer, each composed of several muscles. All the muscles of your pelvic floor work together to create a supportive structure.
Functions of the Pelvic Floor
Like any other muscles in the body, the pelvic floor should be capable of contracting and relaxing. The pelvic floor muscles also play a key role in bearing-down movements. Achieving a healthy pelvic floor involves mastering contraction (commonly referred to as a Kegel), bearing down, and relaxation. Proper coordination of these muscles is essential for providing support, control, and stability, as well as for aiding in bowel, bladder, and sexual function.
How can I tell if my pelvic floor muscles are coordinating properly?
To properly assess your pelvic floor muscles, it’s best to have a professionally trained pelvic floor physical therapist perform an internal exam. BUT it is possible check the basics by yourself at home!
To check to see if you are performing a contraction (Kegel) correctly, place one of your hands on your sitbones then move your fingers slightly towards your rectum. Try to perform a pelvic floor muscle contraction You should feel your pelvic floor muscles tighten and lift upwards, away from your fingers.
To try a bearing down movement, keep your fingers in the same spot, and try to push your pelvic floor muscles down into your fingers, like what you would do if you were trying to complete a bowel movement.
At rest, your pelvic floor muscles should naturally be somewhere in between the contraction and the bear down.
Quick Tip: You may find it helpful to use a mirror during this assessment to see if you can see your pelvic floor muscles contract and bear down.
Pelvic Floor Dysfunction
When the pelvic floor muscles are too weak, too tight, or unable to coordinate properly it can lead to pelvic floor dysfunction. Common issues include:
Urinary Incontinence: Involuntary leakage of urine.
Fecal Incontinence: Involuntary leakage of bowel movements.
Constipation: Infrequent or difficult bowel movements.
Pelvic Organ Prolapse: When pelvic organs drop from their normal position due to weakened support.
Chronic Pelvic Pain: Persistent pain in the pelvic region.
The pelvic floor may not be as widely discussed as other muscle groups, but its role in maintaining health and well-being is critical. Understanding the anatomy and function of the pelvic floor can help in recognizing potential issues and seeking appropriate care. Prioritizing pelvic floor health can lead to better support for your body's essential functions and improve your quality of life. Schedule your first pelvic floor appointment at The Health Lab today!
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