Everyone has a pelvis and that means everyone has pelvic floor muscles! We usually don’t think about these muscles until something goes wrong but they are working hard for you every day. Let’s start with learning about what they do!
- Support. The pelvic floor muscles are like a hammock at the bottom of your pelvic bones. They contract up and in to the body to support the reproductive organs, bladder, and rectum. They elevate the anus, that’s why we call this group of muscles “Levator Ani.” If these muscles get weak or damaged, the organs can drop downwards, also known as Prolapse.
- Continence. When these muscles contract, they close the openings to the urethra and anus which creates a water-tight seal. If these muscles get weak, you might have issues like incontinence – leaking pee, poop, or farts when you don’t intend to. These muscles also need to relax and lengthen when you are going to the bathroom. If the levator ani muscles are too tight, you might have issues like constipation, pelvic pain, or feeling like you didn’t finish going to the bathroom.
- Sex. The pelvic floor muscles support erectile tissues, increase blood flow and lubrication, and contract and relax rhythmically with orgasm. This is why you often hear about Kegels leading to stronger orgasms. If you have pain during or after sex you should talk to a doctor and ask about pelvic floor PT.
- Stability. The pelvic floor muscles coordinate and contract with the stabilizing muscles of the hips, low back, and abdominals which all together are considered the core muscles. This contributes to stability when lifting heavy objects, walking, or running.
- Breathing. If the pelvic floor is the… well the floor… of your abdomen, Then the diaphragm is the roof. They work together like a piston to control your intra-abdominal pressure or how much pressure is around your organs
As you breathe in, the diaphragm flattens and pushes down on your organs. Your pelvic floor responds by relaxing and lengthening to make more room.
As you breathe out, the diaphragm relaxes and arches back up into your ribs. Your pelvic floor simultaneously contracts to support your organs. Especially if you are breathing out forcefully as in coughing, sneezing, and laughing. If those muscles don’t contract or are too weak, you will have stress incontinence!