Pelvic Floor - The Basics

The Mysterious Pelvic Floor. Generally known to be important, but where it is, what it does and how to train it, is usually misunderstood. Plus if I can’t see it flexing in the mirror, do I even need to?

Where?
Double layered sling of muscles that span across the bottom of the pelvis

Why?
Provides stability of the pelvis
Provides support for the pelvic organs (prevention of prolapse)
Controls continence
Reflex activity to counteract changes in abdominal pressure i.e. sneezing

Who needs to train them?
Both men and women can benefit from pelvic floor exercises, but it’s especially important for pregnant women and those planning for pregnancy, as the pelvic floor muscles can stretch considerably during childbirth. Research has shown that consistently exercising the pelvic floor can help reduce the chance of incontinence post pregnancy.

How to train the pelvic floor muscles?
The NHS suggest the easiest way to find your pelvic floor muscles are by trying to stop the flow of urine. Once you’ve worked out how to engage them, go and sit down, relax, and without engaging the surrounding muscles or holding your breath, squeeze 10-15 times in a row. Aim for around 3 sets, 2/3 times a day, alternating between shorter (2-3 seconds) and longer (10 second) holds.

Added Bonus
The NHS have made an app to remind you to do your pelvic floor exercises, and give you helpful tips as well. Its called Squeezy.

Get Squeezing!