The pelvic floor is a group of muscles and tissues that sling across the base of the pelvis. These muscles support the bladder, bowel, and uterus. A strong pelvic floor is essential for bladder and bowel control, pelvic organ support, sexual function, and overall core stability.
Identifying Your Pelvic Floor Muscles
Before you start contracting your pelvic floor, it's important to identify these muscles correctly. Here are some tips to find them:
2. Pelvic Floor Strengthening
During pregnancy and childbirth, the pelvic floor muscles undergo significant stress. Weak pelvic floor muscles can contribute to issues such as urinary incontinence and pelvic organ prolapse. Physiotherapy can help strengthen these muscles through targeted exercises.
TIP 1: Pretend to Stop the Flow
One way to locate your pelvic floor muscles is to pretend to stop your urine flow mid-stream.
TIP 2: Pretend to Stop Passing Wind
Imagine you are trying to avoid passing gas or hold in a bowel movement. The muscles you engage are likely your pelvic floor muscles.
TIP3: Use a Mirror
For those with a vulvar, using a mirror to view the area between the vagina and anus can help. When you contract the pelvic floor muscles, you should see a in draw and slight lift in this area.
How to Contract Your Pelvic Floor Muscles
Once you’ve identified your pelvic floor muscles, follow these steps to perform a contraction:
Find a Comfortable Position: Start by lying down on your back with your knees bent and feet flat on the floor. As you become more comfortable, you can perform these exercises sitting or standing.
Relax Your Body:
Take a few deep breaths to relax your body, especially the muscles of your abdomen, thighs, and buttocks.
Contract Your Pelvic Floor:
Slowly tighten your pelvic floor muscles, lifting them upwards and inwards.
Release and Relax:
Slowly relax the muscles and rest. Ensure you completely release the contraction each time.
Repeat:
Perform 10 repetitions of this exercise.
Incorporating mindfulness into your pelvic floor exercises can enhance your body awareness and relaxation. Here is an example of a simple program:
Choose a quiet, comfortable space where you won’t be disturbed.
Sit or lie down comfortably.
Close your eyes and take deep, slow breaths, focusing on releasing tension from your body.
Perform a body scan.
Mentally scan your body from head to toe.
Notice any areas of tension and consciously relax them, especially around your pelvis and abdomen.
Perform 10 pelvic floor contractions.
With each contraction, visualize the muscles lifting and tightening. Focus on the sensations and maintain steady, relaxed breathing.
Finish with deep, calming breaths.
Place one hand on your abdomen and feel it rise and fall with each breath.
Common Mistakes to Avoid
Avoid Holding Your Breath: Remember to breathe normally throughout the exercise.
Don't Tighten Other Muscles: Focus on isolating the pelvic floor muscles without tightening your abdomen, thighs, or buttocks.
Having an awareness and strengthening your pelvic floor muscles is an essential part of maintaining core stability, bladder and bowel control, and overall health. Remember, consistency is key, and with regular practice, you’ll notice significant improvements in your pelvic health. This is best assessed and progressed by a pelvic health professional, so don't hesitate to reach out to Lisa or your local pelvic health physiotherapist with any specific questions or concerns.
This is general information only and should not replace medical advice. Please book in with your medical or allied health professional for tailored advice.
Lisa Moffatt
Physiotherapist - Women's and Pelvic Health
I believe every Aussie mum deserves the knowledge and tools to feel strong, confident, and in control of their body. Too often, women are told that issues like incontinence and postnatal pain are just “part of being a mum”—but that’s simply not true.
I’m on a mission to break the silence around pelvic health by sharing my expertise for free, so mums can get the support they deserve. Through education, community, and open conversations, I want to empower women to take charge of their health and well-being.
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