There are many pelvic floor exercises that you will find on the net once you do a search and this blog is based on my experience with many patients with pelvic floor dysfunction, some of them not having the ‘traditional’ symptom association such as incontinence. I am going to make this blog a common sense blog to make it simple to understand and take away the confusion so let’s begin!

Where Is The Pelvic Floor?

Your pelvis looks like a bowl the bottom of which is the pelvic floor. The floor is attached to the wall of the pelvis on the inside and does not function independently of the rest of the muscles that are inside this bowl.

The pelvic floor is influenced by not just the inside of the bowl but by what is attached to the bowl on both the inside and outside. That means the spine and the lower extremities which are connected to it and influence its stability. The pelvic floor and wall work with the outside of the pelvis to provide a double layer of support to the pelvis which is the base of your trunk. The pelvic floor changes its condition as a response to what needs to be done to provide the most amount of support to the base of your body so addressing just the floor when we think the issue is related to the floor is only a partial approach to solve the problem and not even the first item on the to-do list to treat pelvic instability.

Why Do We Treat The Floor When The House Is Unstable?

What Is The Most Important Exercise For Pelvic Floor?

If you have a tight pelvic floor or weak pelvic floor, I strongly suggest you chase the why!! Why is it tight or why is it weak? It is always the best response of your body to its surroundings. You cannot have a tight pelvic floor without having a weak pelvic floor and vice versa. You cannot have a tight or weak pelvic floor without having issues on the outside of the pelvis.

You cannot have an unstable pelvis without impacting your whole structure and when it comes to the treatment, we are looking for that magical exercise that solves the problem. There is no one two or three or four exercises that will make the problem go away.

The most important exercise is breathing! Biological Breathing is how we breathe as babies. All babies breathe the same way- inhale and exhale through their nose, not raising the chest toward their face but expanding the chest out as they breathe in.

It is the side of their body that moves inward and outward and that is because they increase the inner abdominal pressure without bearing down. When breathing out, it is the contracture of the muscles inside the pelvis: the floor and inner wall of the pelvis that start the process of breathing out.

Each breath, when done correctly relaxes the muscles of the pelvis and when breathing out, practices its contracture. That means if you have a tight pelvic floor or weak pelvic floor, the same exercise, and proper biological breathing are necessary. Take a look at this video to see how well you breathe biologically!

What Else Should I Do For My Tight Or Weak Pelvic Floor?

It makes no sense to isolate an area to stretch or to strengthen it. No part of your body works in isolation and how do you know if the body part in question is not weak or tight because its state is as a direct response to something else not working right?

In my opinion, We are doing our rehabilitation backward!

If all babies on this planet start from being helpless to then becoming running toddlers without any weights, bands, gyms, or trainers if we all have gone through that stage, then why don’t we duplicate what we automatically do to fix the current problem?

The best type of exercise therefore has to be that of the Developmental Kinesiology exercises following the principles of Dynamic Neuromuscular Stabilization (DNS). These are all from studying babies and how they move. The difference between us and them is that we are impatient and are willing to compromise the principles of movements. We fail to realize that strength comes when the right mechanics are followed over and over. 

If you have pelvic floor dysfunction, think you may be having pelvic floor dysfunction, or are not happy with the treatment result you are having, contact me. If you are from another state or too far to travel, here is another option to contact me.

Dr. Shakib

Recommended Reading:

What Is Pelvic Floor Dysfunction?

Pelvic Floor Dysfunction Symptoms