The PERFECT Pelvis

The “PERFECT” Pelvis

So…What is a PERFECT pelvis? Where there is no right answer. But there is a script we use that helps us.  And actually everyones pelvis and pelvic floor musculature doesn’t have to be working 100% to keep bad symptoms away. Below I go over your pelvic floor anatomy, what it does, and how is plays a role in everyday life! Take a look……

What is your pelvic floor? 

-The pelvic floor contains 3 layers and there are actually 15 muscles in your pelvic floor! 

-It acts like a “hammock” holding up your internal organs 

-it is the midpoint between the top part of our body and the bottom part of our body! 

-it is always in use!  (wow…so we need to relax it, right)

What does it do? 

-supportive, sphincter control, sexual, stability, sump pump (venous and b. supply), posture and breathing!

Your “true core”? 

-lumbar multifidi (deep low back muscle)

-diaphragm 

-transverse abdominis 

-pelvic floor muscles

Clinical concept of Pelvic Floor Rehab? 

-Strengthen or lengthen? Hypo vs. hyper tonic 

-Does the pelvic floor need to increase strength? Or have better coordination? (neuromuscular/motor control)

-A “tight” pelvic floor can act weak (MIND BLOWN!)

-Is the pelvic floor shortened, have tight muscles that need more relaxation?

-diastasis recti (separation of rectus abdominis muscles) effects how the “core” works- balloon analogy 

How the pelvic floor muscles are tested? 

-external exam of surrounding musculature

-internal exam of all 3 layers of muscle 

-PERFECT test: 

P= Power (max voluntary contraction, based on squeeze and lift) 

E= Endurance (how long contraction is sustained up to 10 seconds)

R= Repetitions (relates to the number of reps of the specific times MVC)

F= Fast twitch contraction up to 10 (important for sphinctric control) 

ECT= Every contraction timed

When to seek help from a Pelvic Health Physical Therapist

-just want to learn about pelvic floor or prevent issue (wow, crazy idea right? )

-if you are pregnant

-needing to urgently or frequently go to the toilet to pass urine or bowel movements

-accidental leakage of urine, bowel motions or wind

-difficulty emptying your bladder or bowel

-vaginal heaviness or a bulge

-pain in the bladder, bowel or in your back near the pelvic floor area when exercising the pelvic floor 

-pain during sexual activity

Helpful tips: 

Avoid bladder irritants if you have any urinary issues or urgency:

Citrus fruits and juice

chocolate

tomatoes

artificial sweeteners

spicy foods

vinegar, raisins, bananas, onions, asparagus

carbonated beverages, caffeine, alcohol 

Water

Consume 64-80 ounces of water/day

Lubricants

use coconut oil as personal lubricant or water-based lubricant (Good clean love, woot!)

Other helpful tips:

-Do NOT use soap between the labia

-DO NOT HOVER OVER TOILET

-use a Squatty Potty!