The pelvic floor consists of muscles, nerves, tendons, blood vessels, ligaments and connective tissue. It extends from the pubic bone to the tailbone (coccyx) and out to both sit bones (ischial tuberosities). 
The pelvic floor is important for both men and women's bodies.  

The functions of the pelvic floor include:

1. Stabilize—The pelvic floor controls the movement of and stabilizes the spine and the pelvis.
2. Support—The pelvic muscles support the internal organs (bladder, uterus and rectum).
3. Sexual—Male pelvic floor muscles enable an erection and orgasm. Female pelvic floor muscles allow for penetration and, when at the right tension, allow for pain-free orgasm.
4. Sphincteric—The muscles of the pelvic floor wrap around and work to close and open the urethra and anus to control when we expel urine and feces.
5. Sump Pump—With each breath the pelvic floor and the respiratory diaphragm move together to create a sump-pump action.

In the ideal situation the regulation of pressure within the abdomen happens automatically. If any of the muscles of the ‘core’, including the pelvic floor, are weakened or damaged, this coordinated automatic action may be altered.

During exercises that increase the internal abdominal pressure, there is potential to overload the pelvic floor. When this happens many times during each exercise session, over time this may place strain down on the pelvic organs and this may result in loss of bladder or bowel control, or pelvic organ prolapse.  If a problem already exists, then pelvic floor symptoms can potentially be worsened.

Pelvic floor muscles need to be flexible to work as part of the ‘core’, which means that they need to be able to relax as well as lift and hold.

Pelvic floor muscle stiffness commonly coexists with muscle weakness and can contribute to problems such as urinary urgency and leakage.  Other problems often associated with the pelvic floor muscles being too tight include pelvic pain, pain with intercourse and difficulty emptying the bladder. 

Pelvic floor exercises strengthen the muscles around your bladder, bottom, and vagina or penis. Strengthening your pelvic floor muscles can help urinary incontinence, treat pelvic organ prolapse, and make sex more pleasurable too.

People may have difficulty targeting their pelvic floor specifically to perform the exercises, it is vital to target the correct muscle. To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times. Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.

Pelvic floor muscle training is a proven conservative treatment or preventive for pelvic organ prolapse. Research reports this practice reduced the frequency and severity of symptoms to do with pelvic issues.

Try exercises to strengthen your pelvic floor muscles and
mitigate these side effects. 

*Everyone can benefit from doing pelvic floor exercises.*

We would like to introduce you to...
-Shannon Crow is a yoga teacher based in Ontario, Canada. She is the host of The Connected Yoga Teacher podcast and a mom of 3. Shannon is also the founder of Pelvic Health Professionals. You can practice with her on Yoga Anytime in Yoga for Down There: Practices for Pelvic Health. Shannon has been a yoga teacher for over 14 years, including specialized pelvic health training including prenatal and postnatal yoga. Shannon has her certification in the Hypopressive Method and is passionate about helping people who are dealing with pelvic health issues. Shannon teaches private yoga classes focused on pelvic health at two physiotherapy offices in her area.

“Together we can create a stronger
community of pelvic health advocates.”