What is the pelvic floor?
The pelvic floor consists of a thin layer of muscle fibres and connective tissue that stretches beneath the pelvis, connecting the pubic bone at the front to the coccyx at the back.
Around 70% of these muscle fibres are slow-twitch, while 30% are fast-twitch. Fast-twitch fibres play a key role in responding to sudden increases in intra￾abdominal pressure, such as when coughing or jumping.
What is the pelvic floor made up of?
- The Pelvic Diaphragm
- Deep Perineal Pouch
- Perineal Membrane
Additional muscles:
Piriformis + Obturator Internus
Functions (The 5 S’s):
Support
(for internal organs)
Sphincteric
(urethra, vagina, and anus)
Sexual
(relaxes for penetration and contracts for orgasm)
Stability
(fixes the trunk with extremity movements)
Sump Pump
(for the circulatory system to get lymphatic fluid from the legs back to the heart)
Factors contributing to pelvic floor dysfunction:
- High tone
- Low tone
- Loss of pelvic support
- Mixed concerns
Majority of the time there is more than one factor contributing to pelvic floor dysfunction.
How can pilates help me?
- Activate Deep Core Muscles
- Enhance Pelvic Floor Activation
- Improve Posture and Alignment
- Provide Breathing Techniques for Pelvic Floor Function
- Low-Impact Strengthening
- Prevent and manage Pelvic Floor Dysfunction
Who can pelvic floor pilates help?
- Women during and after pregnancy
- Individuals with pelvic floor dysfunction
- Recovering from surgery
- Athletes
- People with chronic back or hip pain
- Individuals experiencing menopausal-related changes
- Seeking to improve core strength and stability
