Where to begin with your pelvic floor?

With so much conflicting information out there it’s hard to know where to begin.

It’s possible our pelvic floors could be too tight, too weak, overcompensating or under pressure from another part of our system such as our diaphragm, core, rib mobility, breathing pattern, posture or even the tension that we hold within our jaw.

Phew…

But where to begin…? How to build a solid foundation for your pelvic floor?


Let’s begin with the breath.

Your diaphragm, and your breath, works with your pelvic floor as a team. Every time you inhale your pelvic floor naturally lengthens, as you exhale it contracts. One naturally effects the other and the interplay between them is so important for your pelvic health

Rather than thinking of breathing into your belly how would it be to really focus on your ability to breath in a 360 degree way.

See how your breath changes as you follow the steps below? When I first did this exercise I realised how little my lower ribs moved.

Learning to take full breaths into all areas of our ribcage not only directly impacts the tension of your pelvic floor but also impacts your nervous system. Which makes sense really… you can only truly relax your pelivc floor when your body feels safe and calm enough to relax.

So let’s take a deep breath together, and begin. .

360 Degree Breath

  • Breathing at the base of your ribs and into your back as well as upwards and outwards.

  • Can you place your hands on your lower ribs and at the sides and feel your breath expand into them?

  • As you lie against your bed or a wall can you feel the back of your ribs expanding into the space behind you?

  • When you inhale your pelvic floor relaxes (lengthens).

    • Allowing your pelvic floor to move in it’s full range of motion (just like any muscle) is so important to its health!

    • Can you feel it relax, and lengthen - all the way from the urethra to your anus - as you inhale?

    • Can you notice any gripping around the pelvic floor and how would it be to gently let that go?

    • Can you relax your jaw at the same time?

    • This is subtle work so don’t worry if you can’t tune in immediately.

  • When you exhale your pelvic floor contracts (shortens).

    • Avoid typical ‘kegel cues’ and just see how it would be to not actively contract the pelvic floor at this stage but simply notice a feeling of gentle uplift of the pelvic floor as you exhale.

Alex Newton