Pelvic floor made simple….

Pelvic floor made simple….




Fact #1 – muscles in the body work opposing one another. When we contract one side the other side has to let go, relax and even lengthen to allow movement. If the muscles in the back of your thigh are too tight you will not be able to lift your thigh using your quadriceps… the hamstrings in the back have to let go first).

Now, picture your pelvis from front to back, and the pelvic floor muscles attached from the front and all the way to the back of your pelvis.


The front bone muscles are attached to the pubic bone, the back bone muscles are attached to  the sacrum (triangle-shaped bone between the two sides of your buttocks).

So now you can see the relationship between the front and the back of your pelvis.


Fact #2  muscles should be relaxed, ready to get messages via the nervous system for movement. At any time if the muscle is too tight or too weak and slack we do not have the optimum situation for movement.

From this we can conclude that we do not wish to have the pelvic floor muscles too strong, nor too weak.

What will weaken these muscles?

Sitting with the back of the chair lower than the front….. yes… most chairs are  designed that way…cars, living rooms,.even some work chairs.

Tip – roll a mid-size towel and edge it behind your tail bone to lift it so you are on the sitting bones (ischial tuberosities). There will be a small angle now that is lifting the back of your hip aligning you correctly.

What will make the muscles too strong? Endless kegels pulling the back forward and the front backwards creating too much tension. (if your organs are already prolapsed, than they will be pushed towards the vagina walls increasing the prolapse)

Tip – while sitting on the edge of the chair, or even standing, roll your hip forwards and backwards creating a smooth movement that is slow and controlled.

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