(For an anatomically female pelvic floor)
It can be tricky to know if you are activating your pelvic floor muscles correctly, and if you are contracting and relaxing the right way. One of the most common things our clients say is that they are not sure if they engaging their pelvic floor correctly!
First, let’s go through just a little background anatomy to help you understand your pelvic floor better – The pelvic floor sits like a sling at the base of the pelvis and forms the floor of the pelvis. It is made up of multiple layers of muscles as well as connective tissue and fascia (a kind of protective casing for internal compartments or organs). The outer (or “superficial”) layer runs like two rings – one around the urethra and vagina, the second around the anus. These help to close the front and back passages. There is also a deeper layer that shortens, lifts and descends. When you activate your pelvic floor, it is helpful to think about using both the outer and deeper layer of muscles – think of closing around the vagina and anus, lift, let go, and then relax around the vagina and anus.
Keeping that in mind, here are the four most common cues we find work best. Try using one of these cues to see which one works for you! And remember, it is just as important to focus on the relaxing and “letting go” of your pelvic floor as it is to squeeze and lift.
1. Water droplet or pebble
Imagine dropping a pebble into water and seeing the ripples expand outwards. Now think of reversing this image to engage your pelvic floor by gently drawing in the ripples and lifting the pebble. To relax, allow the pebble to drop down and the ripples to expand all the way out again.
2. Jellyfish
To engage, gently draw in the jellyfish tentacles and then lift the jellyfish up. To relax, allow the jellyfish to drop down and the tentacles to relax out.
3. Elevator
Close the elevator doors then draw your elevator up to engage your pelvic floor. To relax, allow the elevator to drop and then allow the doors to open.
4. Stopping wind
To contract, squeeze around your back passage as if to stop yourself from passing wind. To release, relax around the back passage as if you were gently allowing yourself to pass. By focusing just on the back passage, you will also get co-activation around the front part of the pelvic floor. Often this is the simplest cue, but can be incredibly effective.
If you aren’t sure if you are using your pelvic floor muscles the right way, the best way to check is to see a pelvic floor physiotherapist.
Pelvic floor exercises are not one-size-fits-all, and are different for everyone depending on your pelvic floor, bladder and bowel, gynaecological and obstetric history. Some women have an overactive pelvic floor, which is when the muscles are too tight or have trouble relaxing. This can often lead to painful intercourse, increased urinary frequency, or difficult fully emptying the bladder. The focus then for pelvic floor physiotherapy is more often on the relaxing, rather than the contracting.
Reach out to us if you have any questions or would like to make an appointment to check your pelvic floor and find out exactly how to perform your pelvic floor exercises most effectively.
(Please note that in this blog, we refer to anatomically female pelvic floor. However, we acknowledge there are many anatomical variations which do not define gender, sexual orientation, or identity)
Written by Tusanee Jierasak
