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Pelvic floor disfunction

The pelvic floor : the second diaphragm.

The pelvic floor muscle is a funnel shaped muscle that gives support to the bladder, rectum and uterus in females, helping control bladder and bowel function. It also assists in core stability and act as a blood and lymph pump for the pelvis.

Often after childbirth, injury to the coccyx or changes in hormones the pelvic floor can "weaken" but this doesn't necessarily mean it needs to be strengthened.

The muscles can be weak and fatigued because they have been held short and tight for an extended period of time, teaching your pelvic floor to relax allows it to generate an effective contraction.

Improving the breath as well as length and space in the abdominal area, takes away compression from above.

An exercise to try at home:

Sit upright on a chair with a firm surface; Take a breath in, what awareness do you have of your pelvic floor as you are taking your breath. What you should feel when you inhale, and the diaphragm descends is the pelvic floor relaxing and then the opposite happens when you then exhale. What do you feel?

This time consciously contract your pelvic floor as you take a breath in, notice how this limits your breath.

This time as you take a breath in imagine your pelvic floor is gently softening and melting over a ball and as you exhale, it lifts away from the ball. Repeat for a few more breaths.

A focused breath can help relax the pelvic floor and in turn, assist with dysfunction, a relaxed and balanced pelvic floor can assist in a fuller breath.

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