If you're asking yourself this question, you're not alone. Many of us have found ourselves scratching our heads or more literally, palpating our lower abdomen in search of this mysterious group of muscles. The phrase seems like a vague, jargony concept -- like artificial intelligence -- though it's very much a real, tangible part of every human body! If you're preparing to give birth for the first time, you may have only recently discovered the term. And if you've had children, you likely still have so many questions.
Why is it so mysterious? There's a lot to unpack here, but much is to do with these being the muscles that surround the vagina. It's hard to find information and professionals who can guide women safely through pelvic floor strengthening and rehabilitation; however the tide is turning as more professionals use social media and blogging to share their knowledge.
Many today actually find their pelvic floors to be hypertonic -- meaning overworked, stiff and tight. This has become more common among women who are frequent exercisers and especially those who have been groomed in movement practices that are aesthetically driven, like ballet and gymnastics. Not being able to fully relax your pelvic floor muscles can lead to pain and challenges during birth.
On the other end of the spectrum, many women find themselves with weak pelvic floors, which may not have been as obvious prior to birth, but afterward can vex them for years, leading to varying levels of prolapse and incontinence (raise your hand if your new normal trying to keep your panties dry while sneezing!).
Here's a 7th grade science class overview of what exactly comprises the pelvic floor, and we'll answer the question I baited you with:
Pelvic Floor 101
It’s a system of muscles within your pelvis that act as a hammock for your internal organs -- especially your uterus, bladder and bowels. They create a diamond shape at the base of your pelvis, attaching to your pubic bone, coccyx (tailbone) and each sit bone. These muscles help control bladder, bowel and sexual function, but they also serve as the base of your "inner core," working in concert with a deep abdominal muscle known as the transverse abdominis, your spinal muscles, and your diaphragm at the top of your core system to control the pressure in your abdomen and stabilize your body, preventing pain or injury. For females, the pelvic floor muscles guide an infant through the birth canal. (These also are the muscles that are cut during an episiotomy.)
Whether you're preparing for birth, rehabilitating your pelvic floor in the early postpartum days, or years into motherhood, a pelvic floor physical therapist can be an incredible resource. Seek out a therapist in your area, but also check out these fantastic leaders who share their wisdom online to help people grow stronger and smarter.
Physical Therapists
Vagina Whisperer, founded by pelvic health physical therapist Sara Reardon, is an online resource for pelvic health education and support. Follow here.
The Pelvic Health and Rehab Center is a group of physical therapists that specialize in pelvic health and an interdisciplinary approach to rehabilitation. They have locations in California, Massachusetts and New Hampshire but accept virtual clients too. Follow them here.
Ladybird PT is a pelvic floor physical therapy group based in Austin, Texas, which focuses on pregnant and postpartum clients. Follow them here.
Dr. Sinead Dufour of Pelvic Health Solutions is a practicing pelvic floor physical therapist, professor, researcher and an international advocate for women’s health. She’s based in Toronto, Canada. Follow her here.
Munira Hudani, also based in Canada, is a pre- and post-natal physical therapist and specialist in rehabilitating diastasis recti. Follow her here.
Fitness Trainers
Nikki Bergen, founder of The Belle Method and The Bump Method, combines Pilates, barre, functional training and pelvic health research to coach women throughout their perinatal journey and afterward. Follow here.
Ashley Nowe, founder of Get Mom Strong, offers a total body training program for pregnant and postpartum moms. She also partners with pelvic floor physical therapist and creator of the Vagina Whisperer to ensure all workouts are safe and scientifically sound. Follow here.
Courtney Wyckoff, founder of Momma Strong, is a former Houston Ballet dancer and created this fun and convenient workout regimen after having children and suffering from injury. She offers 15-minute daily workouts for pregnant, new and seasoned moms. Follow here.
Brooke Cates, founder of The Bloom Method, offers a robust online studio of classes tailored to mothers throughout their journey. The Bloom Method focuses on innovative core techniques and diastasis recti rehabilitation and prevention exercises through functional exercise movements. Follow here.
Sarah Bradford and Stephanie Nelson, founders of Luna Mother Co, offer a similar experience to the Bloom Method with additional on-demand classes in parenting and kids yoga and dance. Follow here.
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