With summer upon us and swimsuit season in full swing, we will discuss the forgotten core muscle, the pelvic floor. This muscle group, spoken about in hushed tones by some and not at all by others, is an important muscle group that needs to be considered.
The pelvic floor is comprised of a group of muscles that make up the floor of the body's core. It is important that they work in an integrated fashion with the other core muscles (abdominals, low back, etc.). If all of these muscles are not working together correctly, pain can be experienced all over the body (groin and low back for example).
The Kegel has long been touted as “THE” exercise for the pelvic floor. While I agree the voluntary pelvic floor contraction of the Kegel exercise has some benefit in improving muscle strength, I would argue that it has very little value in returning the pelvic floor to normal function. The more important action to work on is restoring a subconscious contraction that would happen in a normal situation.
When dysfunction occurs, the normal reflexive nature of the pelvic floor is inhibited, which is where the troubles begin. You should not have to think to contract your pelvic floor, rather you need to create an environment where the pelvic floor will contract on its own. The proper contraction should occur naturally, like walking across the floor or breathing - you do not need to think about each step and breath you take.
In formal terms the whole system discussed here is named the Pelvic Core Neuromuscular System (PCNS). Now lets explore exercises that will stimulate the whole core to work together while sparking the neurological system to do what it was meant to do.
When dysfunction of the PCNS occurs, the normal reflexive nature of the pelvic floor is inhibited. As a result, you may experience incontinence, testicular pain and/or low back pain to name a few. There are traditional exercises for the pelvic floor, the Kegal exercise for example. However, the PCNS must be exercised in such a way that it will be trained to turn on automatically, so that it supports the core and does the job it was meant to do. Ninety-nine percent of everyday bodily function is subconscious. Consequently, if you have to think to contract your pelvic floor, the reflex may not be there when you need it.
In order to activate the pelvic floor muscles during exercise, hip rotation must be included. The exercises below produce subconscious activation of the PCNS. Perform all exercises in sets of 10 repetitions.
Mini Squat With Cross Punch
Stand with feet neutral (shoulder width apart, feet facing forward). Perform a mini squat and roll knees inward. Cross punch in the air (alternate arms) at various levels (up, down, to the side, back, diagonal, etc.). Perform with toes turned inward and with toes turned outward. Repeat whole series with knees rolled outward.
Squat With Hip Mobility
Stand with feet neutral (shoulder width apart, both feet facing forward). Perform a mini squat and roll knees inward, then rotate your hips in clockwise and counterclockwise directions. Perform with toes turned inward and with toes turned outward. Repeat whole series with knees rolled outward.
