Today we are learning all about Pelvic Floor Health. I first heard of the pelvic floor when I began studying Pilates and was surprised to find out that a healthy PF enhances your core stability and your sex life! One of the biggest takeaways from the certification process was the importance of connecting to and understanding your own body. Throughout this journey I had the pleasure of taking two workshops with the creator of @PilatesStrongMoms, Dee Osborne. Dee is a Postnatal Corrective Exercise Specialist, Rehab Specialist, and Fascial Stretch Therapist. She has built an amazing community through Instagram by sharing easy to digest information for women looking to support and rehabilitate their bodies through movement. Welcome Dee!
F
Dee, you are trained in pelvic floor health. Let’s start with the basic question: What exactly is our pelvic floor?
D
Your pelvic floor is the group of muscles that line the base of your pelvis. Similar to a hammock or sling, they run from pubic bones to tail bone and side to side from each sitting bone. They are internal muscles, but you can feel them if you palpate inside your sitting bones and towards your perineum.
F
What functions does it perform (why is it important)?
D
The pelvic floor is a pretty amazing and under-rated muscle group. The main functions these muscles perform are the aid in continence (bladder and bowel movements), they support your pelvic organs (uterus, rectum, bladder, and prostate in men), they are important for sexual function and orgasm, they help support your low spine and SI joint, and they are part of your deep core system and work hand in hand with your diaphragm to create strong, functional core muscles.
F
You described the pelvic floor as being similar to a hammock of muscles, ligaments and tissue slung across the pelvis, holding everything in place. Do problems occur after pregnancy?
D
Problems can happen to PF muscles during birth and pregnancy -the PF muscles stretch as the baby grows and relax to help prepare for birth. This is normal. However, just like any muscle that is held in tension for too long, they may have a hard time readjusting to a good resting length (too loose) or tighten too much after birth (too tight). Think of when you carry a heavy grocery bag for too long, and how hard it is to lower or lift your bicep after you put that heavy bag down, now imagine that is for 40 long weeks! There could also be tearing, episiotomy, or assistance (like forceps or vacuum) during delivery, and these can leave scarring or trauma to PF muscles.
F
What are some of the main symptoms of PFD that you see in the clients you work with?
D
I work mostly with postnatal women, and some during pregnancy. The main issues I see are leaking or not being able to hold in gas, pelvic organ prolapse (which is when any of the pelvic organs start to descend into or against the walls of the vaginal canal), and I also see a lot of core dysfunction that is caused by too strong or too weak PF muscles. Some core dysfunction can be a diastasis or abdominal separation, and sometimes it could be the low belly pooch or simply not being able to use your core well (like working out a lot, but not seeing results).
F
If a person does have PFD or simply wants to be proactive and keep their pelvis healthy, what can they do?
D
I think everyone should see a pelvic floor physiotherapist, regardless of having a baby or not. They are the ‘trainers’ for your pelvic floor and can give you insight into how those muscles are functioning and if you could use help. And work on breathing to help relax and engage your pelvic floor. It’s not sexy, but it is how your PF muscles work – if your diaphragm and rib cage don’t move, neither will your pelvic floor. Learning how to breathe better (yes, have a professional assess and teach you how to create better breathing habits) is the easiest way to use your pelvic floor. Above that, working with a coach that teaches you how to move and strengthen through your hips, glutes, core, and shoulders. If you are postpartum or concerned about pelvic floor or core issues, look for PF PT and a trainer that can help you with imbalances and set you up with the right strategies for success.
F
I think like many health issues, we think some of these symptoms are simply part of life and we have to just grin and bear it. What do you say to that?
D
I am definitely not that person. Whether you have leaking or can’t seem to get your core muscles firing like you want them to, there are always ways to learn to become stronger and heal or manage symptoms – sometimes it just takes the right person to help find you your path.
♡