Pelvic Floor & Core Health
Your Pelvic Floor
The pelvic floor is a collection of muscles, nerves, tendons, blood vessels, ligaments and connective tissue that are interwoven within the pelvis and together make up the pelvic floor.
The muscles of the pelvic floor connect to the pubic bone in front, to the tailbone in the back and to the sitz bones. These muscles provide support and stability to our spine and pelvis, help keep the pelvic organs in place, play a key role in sexual health and help us maintain our continence.
They need endurance to work together for long periods of time such as maintaining our continence throughout the day and they need to be able to contract quickly and strongly at various times during that day such as when we laugh, cough, sneeze, pick things up etc
The connective tissue that aligns the rectus abdominus muscles (think 6-pack) can become stretched and weak during pregnancy and birth but this condition is not exclusive to pregnancy or even to women. When the connective tissue fails to support and align the abdominals there will often be a separation called Diastasis Recti.
The key to healing diastasis recti is optimizing the pelvic floor (hint get your Kegel Mojo fired up!)
The Core 4
The true core is more than the abs and low back. It is in fact made up of a team called the core 4, that, when functioning optimally, support the spine and pelvis – a very important job!
The Core 4 are:
- Pelvic Floor
- Transversus Abdominus
This team is designed to work synergistically in anticipation of our every move. That’s right, they anticipate and prepare us for the task at hand before we even move!
When the ability to anticipate and prepare the body is hindered in some way, it needs to be retrained using restorative exercises that focus on identifying and co-activating the core 4.
That all starts with The Core Breath - see video below