conversation. Yet it is estimated that anywhere from 12 to 15 million people in
the US suffer from incontinence, of which 85% are women. And while there may be
inherited genetic conditions or various disorders and diseases that may
contribute to this unpleasant occurrence, there is no doubt that strong pelvic
floor muscles are crucial for everyone.
Thankfully for most of us the inner workings of our pelvic girdle is intact and
healthy. This system is something that we probably take for granted, unless
problems arise. However, it is a common misconception that incontinence is a
necessary condition of aging or even childbirth.
When thinking of the pelvic floor, first one must understand the basic shape of
the bottom of the pelvis itself. The two prominent bones that you sit on are
called the sitz bones. They are literally the bottom of the pelvis. In the
front of the sitz bones you have your pubic bone and in the back is your
tailbone. Imagine these four bones as a diamond shape.
Now visualize this pelvic diamond like a frame. There are intricate workings of
muscles in this area, but for our sake, think of the muscles between
these four points like a canvas that is being pulled across this frame.
To find your pelvic floor, sit on a chair or stability ball. Inhale and try to
relax the canvas slightly, allowing the muscles to sag. Upon exhalation, pull/lift up (towards the top of the head) this canvas away from the frame. Imagine the muscles pulling away from all four points of your pelvic diamond. Try not to tighten these muscles intensely, but rather apply a subtle contraction to lift the muscles instead. You may have difficulty even finding these muscles at first, however it just takes a little bit of practice. And just like any other
group of muscles in your body they need to be both strong and flexible.
The job of this area of our pelvic diamond is to create a structure of support
for our pelvic organs and resist the effects of gravity. Just like the bottom
of a cardboard box, the pelvic floor needs to be strong to hold the contents of
the pelvis and lower trunk.
As an added bonus, when you engage your pelvic floor you may notice an
involuntary, complimentary engagement of the lower abdominals as well, like a
seat belt tightening across the hips. The intra-abdominal pressure that is
created during correct use of the pelvic floor acts as a brace or splint for the
abdominals and muscles in the back. It is during this exhalation that the core is most effectively engaged to provide stability and reinforcement for the movements of the limbs and body.
The pelvic floor is a dynamic group of muscles capable of amazing power and
support for the whole body. Therefore, take care of your pelvic floor and it will be sure to take care of you too...Do more pilates!
Special thanks to Angelique Christensen for this guest post.
About
Angelique, PMA-Certified Pilates Teacher
Angelique is a native of Southern California and a graduate of UC Irvine with a degree in English. She began ballet at age 5 and continued to dance and teach professionally for more than 20 years. Introduced to pilates after a hip injury while still in her teens, she became fascinated with the intricacies and complexities of movement. She pursued her first Pilates certification through The PhysicalMind Institute in New York in 2003 where she trained with Master Teacher Elizabeth Gillies. Profoundly influenced by Ms. Gillies dedication to rehabilitation and innovation, Angelique strives to instill a clarity and deep understanding of the work to her diverse clientele such as those with back pain, fibromyalgia, hip replacement, osteoporosis, ACL replacement and scoliosis. Through intuitive cueing and a meticulous eye for form and proper body mechanics, she provides a unique experience for each client and their personal needs and goals. Angelique has also trained extensively in Pilates protocols for pre and post natal clients and is certified in BalleCore BARRE Mat Pilates. She earned her second Pilates certification in 2008 by completing the BASI Comprehensive Teacher Training Program. In 2011 she graduated from Long Beach Dance Conditioning's Core Intelligence Course taught by Master Teacher, Marie Jose Blom-Lawrence. Additionally, she is certified by the Pilates Method Alliance. Angelique finds inspiration from her many amazing and devoted clients at Bella Forma.
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