The Pelvic Floor
Now this isn't just a topic for the females, but also the men. Yes, men also have a Pelvic Floor, just slightly different to a female.
First up, lets understand what the Pelvic Floor is then let us understand how it comes into play when training.
What is it?
The pelvic floor is a group of muscles - think of it as a “sling or a hammock” - that is holding up all of our pelvic organs and it goes from the front of the pubic bone and to the coccyx. The muscles work with the abdominals and also deep back muscles and diaphragm to help stabilize the spine.
When the pelvic floor muscles weaken, it can create issues with bladder and bowel control and a possibility of a prolapse (if severe).
Basic anatomy:
Levator Ani - there are 3 muscles that sit either side and attach to the pelvis, which supports and raises the pelvic visceral structures.
Perineal Body - is the tendon where the PF muscles and connective tissue attach onto.
UrogenitalTriangle - is responsible for the bladder and anterior reproductive organs
Anal Triangle - the posterior half
The main driver for this post is:
How do we utilize the Pelvic floor when lifting?
When lifting weights, there is a greater amount of force from Intra Abdominal pressure. With the increased downward pressure, the bladder is then forced down onto the muscles of the PF. Some exercises do tend to put a more increased pressure and can weaken the connective tissue and muscles than most. Sometimes the muscles cannot contract quick enough and the timing of muscle activation is off.
When using a lifting belt the contracted pelvic floor can be overpowered by the amount of downward pressure. As the diaphragm compresses, then with the breath and then the abdominal brace forcing more pressure downward, the IAP into the belt also pushes down further. It is more common with women when lifting with a belt where bladder leakage occurs. (revert back to Bladder Leakage when Lifting)
How to help strengthen the Pelvic Floor?
basic breathing drills to activate the Transverse Abdominis but also utilize the pelvic floor lift.
Go Beltless - train without a belt
Pelvic Floor Contractions
Kegels
See a Womens Health or Pelvic Health Physio
How do the pelvic floor muscles become weakened?
Becoming pregnant
Child birth - tearing
Excessively overweight
Heavy lifting (dont be scared off by this theres ways to train and incorporate the PF, if you are concerned speak with a Womens health physio)
High impact exercises
Long term cough - asthma/bronchitis/smoking
Age
Lifting Belts (again not a bad thing to use, but if the PF is weak the IAP goes downward)
Why should we train the pelvic floor muscles?
Honestly, just to incorporate some exercises or breathing drills to strengthen the muscles, it can help in training and with everyday life.
Help Reduced risk of prolapse
Help Recovery for childbirth
Help Recovery for prostate surgery
Improving bladder and bowel control - especially when lifting
Help Improve Quality of life
