Office Location: 1817 S Main Street, Suite 10 SLC, UT 84115 | Phone 801 . 859 . 4142
Align Integration & Movement
  • Home
  • Work with Me
    • Request an Appointment
    • Rates & Insurance
    • Orthopedic & Pelvic Health Physical Therapy
    • Visceral Manipulation
    • Biofield Tuning®
    • Restore Room: Enhance your healing with Whole Body Vibration & The Vitalizer Chi Machine
    • NeuroKinetic Therapy™
    • Nutritious Movement™
    • Workshops
    • Testimonials
    • Resources
  • Blog
  • About Me
    • About Me
    • My Philosophy
  • Store
  • Podcast

Habits... and the pelvic floor.

2/21/2012

27 Comments

 
Fix Pelvic Floor Tension with Physical Therapy
Photo by Brooke Cagle


Have you ever stepped back and observed your own habitual movement patterns?  Movements that have been repeated so often that we don’t even notice anymore?  
Have you ever found yourself talking with a friend about something exciting and noticed that your shoulders started creeping up toward your ears, or you find yourself stressed at work and the shoulders start creeping up again?
Have you ever noticed that you weren’t even breathing, and you were holding in your belly?
Or, maybe you clench your teeth and jaw.
These examples can be fairly easy to see if you start tuning in. Once you are aware, you can drop the shoulders back down, unclench your jaw, relax your belly, and take a big breath.
But what about the pelvic floor?  Most of us don’t even know what or where this mysterious “floor” is, much less be able to tune in to notice what the muscles are doing.
The deepest group of the pelvic floor is comprised of 3 main muscles which are named according to location of attachment onto the pelvis: pubococcygeus, iliococcygeus, and coccygeus.  As you can see from the picture, these muscle create a bowl-shaped “floor” to the pelvis.
Many of the clients that I work with have pelvic pain.  One of the first take home tools I share with them is to teach them how to become aware of their pelvic floor muscles and begin to relax them.
Just like the shoulders, jaw and tummy, we tend to lift and tense the pelvic floor muscles.  When these muscles are contracted, blood flow is not able to circulate. Without proper circulation, the health of the surrounding connective tissue, muscles, nerves and organs will decline, leading to pain and dysfunction.

Habit Change:

Now that you know where the pelvic muscles are, tune into them.  Try to visualize them as a bowl or floor to your pelvis.
  1. Use your breath.  On your inhale, imagine the “floor” relax  and lengthen downward (this happens naturally when you pee. Next time when you pee, notice that as you sit on the toilet, the floor drops down as the muscles relax).
  2. Practice relaxing with 3-5 breath cycles.  Imagine the ischial tuberosities (the boney parts you feel when you sit) move away from each other as your relax the pelvic floor on your inhale.

This may be difficult at first to feel relaxation and shift in the pelvic floor.  It will take practice for the brain to begin to identify this area.  Do not get discouraged.  You are getting complete benefit by consciously breathing and thereby relaxing the whole system.

Begin to make a new habit: tune in an “drop it” 5 times a day for maximum benefit.
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
27 Comments
Judy
2/21/2012 04:11:41 am

Great advice for those of us that sit for our jobs....might help me get to an upright position when I stand up...many thanks...

Reply
Susan
2/21/2012 05:47:57 am

Thanks for the feedback Judy!

Reply
Melissa
11/19/2012 04:54:11 am

Thanks so much for this post. I read your, and Katy's blogs about all of these things, an have been seeing improvement in my life. I have been consciously relaxing those muscles for about two weeks now. Do you think my body will ever just be relaxed on its own?

Reply
Susan
11/19/2012 10:07:31 am

Melissa,
That is so exciting that you are noticing improvements already! It will take a lot of awareness in the beginning, and will get easier.
Keep up the good work! Thank you so much for sharing!

Reply
Paula
11/30/2012 11:50:34 pm

Susan,

I have a tight pelvic floor and the constant urge to urinate...no leakage. I've only recently went to one pelvic floor PT. She did biofeedback and e-stim. She also has me doing Kegels for homework. She said that my brain needs to learn the relaxation feeling after the contraction. I did them for a day and felt even worse. How do you feel about Kegels?

Thanks,
Paula

Reply
Paula
12/1/2012 01:09:43 am

Thank you for your question. I don't utilize a Kegel for reeducating how to relax the pelvic floor. I find that it can flare people up too much and instead, I retrain breathing and how the pelvic floor functions for core stability. You may be interested in this post about sucking in, http://www.alignintegrationandmovement.com/1/post/2012/03/habits-and-sucking-in.html
If you can practice letting go of the holding pattern of your pelvic floor and the in breath, you can restore the resting length of the muscles.
Let me know if you have any questions as you practice.
Susan

Reply
Susan
12/1/2012 01:17:46 am

Paula,
I don't know why it replied this way.... Sorry. I hope you get alerted to this response.
Susan

Paula
12/1/2012 01:58:44 am

Thanks for your response, Susan. How do you feel about biofeedback and the e-stim for relaxing the pelvic floor muscles?

Paula

Paula
12/1/2012 01:58:58 am

Thanks for your response, Susan. How do you feel about biofeedback and the e-stim for relaxing the pelvic floor muscles?

Paula

Paula
12/1/2012 01:59:14 am

Thanks for your response, Susan. How do you feel about biofeedback and the e-stim for relaxing the pelvic floor muscles?

Paula

Paula
11/30/2012 11:51:05 pm

Susan,

I have a tight pelvic floor and the constant urge to urinate...no leakage. I've only recently went to one pelvic floor PT. She did biofeedback and e-stim. She also has me doing Kegels for homework. She said that my brain needs to learn the relaxation feeling after the contraction. I did them for a day and felt even worse. How do you feel about Kegels?

Thanks,
Paula

Reply
Susan
12/1/2012 01:19:01 am

Paula,
See the reply above.
Best, Susan

Reply
Paula
12/1/2012 02:31:58 am

Thanks for your response, Susan. How do you feel about biofeedback and the e-stim for relaxing the pelvic floor muscles?

Paula

Reply
Susan
12/1/2012 07:01:21 am

Paula,
I have utilized biofeedback with clients and it has been a useful tool for certain clients. I have found that many people can figure out how to relax the pelvic floor without using the unit, so I rarely use it anymore. I have never utilized Estim to relax the pelvic floor.
It sounds like your therapist is trained in the Glazer Protocol for vulvodynia. I have not found this method can really flare people up. I see more success in working with the client on tension patterns and restoring functional movement and central stability.
Where are you located?

Best, Susan

Reply
Paula
12/1/2012 07:49:04 am

I'm located in Hot Springs, AR. I hope my PT can help me. I have tried everything else. I have only seen her once so far. She said that I need to get my "rest" phase down to between a 3 and 5. The other day when she did the biofeedback, it was at a 13. After that, she said we will work on my actual bladder and what I can do to make the constant full bladder sensation go away.

Paula

Paula
12/1/2012 08:06:29 am

Paula,
I am sure that PT will be helpful. This is a process and will take some time. Keep up the good work, Susan

Paula
12/1/2012 08:24:58 am

Thanks for the information, Susan. I hope that after I tell my PT about the Kegels, she will want to try a different method. The clinic I go to specializes in PFD, so she should know what to do. It seems like I'm always reading conflicting information from what I've been told. Just like with the Kegels. If I didn't research it, how would I know any different? Patients are supposed to trust their doctors and physical therapists to give them good information. You know what I mean? Anyways, thanks again! I will do whatever it takes to get back my life. I have run out of options, though.

Paula

Reply
Susan
12/1/2012 08:41:58 am

Paula,
I am sorry that there is conflicting information. I know that it can be confusing. I am sure that if you tell your PT that you flared with the Kegel, she will adjust appropriately.
I noticed that there are two PTs in your area. If this one doesn't work out for you, here is the link from the PT Locator on the Women's Health Section website: http://www.womenshealthapta.org/find-a-physical-therapist/index.cfm

Best of luck, and keep me posted!
Susan

Reply
Paula
12/1/2012 09:22:41 am

I just checked out that website. I didn't know about one of the places listed. That isn't too far from where my current PT is located. Thanks for the info! I'll definitely let you know PT is working out for me. (Especially if it is helping!)

Paula

Paula Grant
12/23/2012 04:42:00 am

Hi Susan,

So far, I have had 7 physical therapy appointments. After the third one, I told my physical therapist that I didn't want to do the Kegels anymore, not even for use with the biofeedback. Since then, has done external massage on my thighs and groin area. Also, some internal work touching on "pressure points". We have also incorporated the use of dilators. I bought a whole set and use them at home. She showed me how to do the squatting, but it is different than what I've seen online and in the book "Heal Pelvic Pain". I have incorporated all the stretches in that book and do them twice a day. I also started to doing more yoga at my local gym. My physical therapist said we could try the TENS unit, but I opted out since I would have to pay more for that. It has only been about a month of PT and about two weeks of the daily stretching. I am not feeling any better. There are days that I feel worse. I wonder if I am overdoing it. My PT seems to think that I should be feeling better by now. I was thinking about purchasing a TENS 7000 unit off of overstock.com to try. I don't have pain, just frequency so I don't know if that will help with frequency or not...? Plus, I've heard they are for pain and strengthening the pelvic floor. I want to relax it, so isn't that counterproductive? I'm literally trying everything I can think of. I stick to the diet, do my PT, do the stretches, listen to hypnosis audios for overactive bladder and pain management, practice diaphragmatic breathing, myofascial release, reiki healing audio, and try dropping my pelvic floor every chance I get. The last time my physical therapist hooked me up to the biofeedback to just get my resting baseline, it was around a 5. So, it has gone down from 13 to 5. Will the constant feeling of the needing to urinate eventually dissipate once my pelvic floor gets down below a 5? I really don't know what else I can do. I'm going on vacation to Maui after Christmas and I've even considered contacting a holistic healer to do something maybe for me. (My husband says he thinks it would be a waste of money, but I'm desperate!!!)

Susan, do you have any suggestions or advice on what I could be doing or not be doing?

Reply
Susan
12/23/2012 09:28:49 am

Hi Paula,
I am sorry that you are not noticing any changes yet. Congrats at dropping your level from 13 to 5. That is great!
I have utilized TENS with patients and many of them have found it useful to manage urgency symptoms. Looks like that is a good deal from overstock. The TENS works as a neuromodulator, meaning the electrical impulse will be bombarding the nervous system, so the urgency signal can be "confused" while the TENS unit is on. There are pictures of various electrode placements sights in this book, Ending Female Pain:
http://www.amazon.com/Ending-Female-Pain-Self-Help-Suffering/dp/1439257779/ref=sr_1_2?s=books&ie=UTF8&qid=1356310965&sr=1-2&keywords=pelvic+pain

Paula, it sounds like you are doing a lot of "doing". If you had two choices, would you like to "do more" or "change more"?

Best. Susan

Reply
Paula Grant
12/23/2012 11:08:48 am

I would like to change the way I feel. I want to feel better. So, I will do whatever it takes to feel better whether that is doing more or changing something.

Daniel
3/6/2014 01:11:00 pm

Susan, I've been trying to focus on relaxing the PF and abdominals as of lately seeing as I have an array of pelvic disorders, but I am noticing that I feel like I am about to leak if I completely relax the PF. Is this somewhat of a catch 22? It seems as though the area needs relaxation to prevent the incontinence, yet if I do let it relax it almost lets the leakage happen. Any advice?

Reply
Susan
3/6/2014 11:29:11 pm

Daniel,
I would suggest that you practice relaxing the pelvic floor after your have urinated so you know that your bladder isn't full. Let the breath cycle be your guide. As you inhale, it is usually obvious to see the belly lengthen in the letting go with a gentle rise. The pelvic floor should be doing the same thing: it softens and drops down on the inhale.
Practice at home, knowing that if you do leak you can change your clothes if you need to. That initial feeling that you will leak usually is just a "sensation" of a leak, that is preprogrammed in the nervous system. Rarely do people actually leak with this practice.
Remember, this is practice, and practice makes improvement! Stay with it, Susan

Reply
sk
8/13/2015 07:45:24 pm

Hi I am 33 weeks pregnant and I need your help. I had an unplanned c section with my first due to a number of non-medical issues. My pelvis is out of alignment because of my slight scoliosis, degenerative discs, herniations and just poor posture. I wear a 32j cup size and am only 5"1. I desperately am trying to have a vbac this time but so far my baby is still posterior like before. I have a fear that I will be able to birth him naturally because of my pelvic issues and or that he will not descend into the birth canal. I have severe pain in the SI joint areas, pelvis and lower back my whole life that gets ten times worse in pregnancy. Please let me know if you can help me. I am in Dallas texas. Thank you in advance.

Reply
Lawerence link
9/5/2016 12:05:04 am

Great information you have shared. Most people does not have knowledge about these symptoms. Good way to aware people. Keep posting !

Reply
Tex Hooper link
5/17/2022 04:26:42 pm

I didn't know that misalignment could lead to poor circulation. I need to get a massage therapist to help my muscles loosen. I just need some relief.

Reply



Leave a Reply.

    Author

    Susan McLaughlin,
    Physical Therapist

    Picture
    Picture
    Picture
    Picture
    Picture

    FEEL GOOD SERIES:
    Movement videos for download

    Picture

    Products I love:

    Picture
    Picture
    Picture

    Props for home:

    Disclosure: I only recommend programs and products that I would use myself.  If you use these links to purchase something, I may earn a small commission at no additional cost to you.  Thank you.  

    Categories

    All
    Alignment
    Back Pain
    Breathing
    Chronic Pain
    Core Stabilization
    Fascial Health
    Foot Health
    Healing The Nervous System
    Hip Pain
    Knee Pain
    Lower Extremity
    Neck And Upper Extremity
    Pelvic Health
    Postpartum Healing
    Pregnancy
    Psoas Release
    Self Care
    Shoulder Girdle
    Shoulder Pain
    Si Joint Pain
    Spine
    Thoracic Mobility
    Transversus Abdominis
    Treatment For Si Dysfunction
    Walking
    Wrist

    RSS Feed

    Archives

    November 2022
    May 2022
    November 2021
    April 2021
    December 2020
    September 2020
    July 2020
    June 2020
    May 2020
    April 2020
    February 2020
    October 2019
    September 2019
    August 2019
    July 2019
    March 2019
    January 2019
    December 2018
    November 2018
    September 2018
    August 2018
    June 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    August 2017
    July 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    August 2014
    June 2014
    May 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    August 2013
    July 2013
    June 2013
    May 2013
    March 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012

Office:  1817 S Main Street, Suite 10 | SLC, UT 84115
Located in the Forrester Office Complex


ALIGN integration | movement, PLLC.  All rights reserved.
@2012-2023
​Medical Disclaimer        Privacy Policy & Terms of Use
Good Faith Estimate
​

Contact:  Susan McLaughlin, PT 801.859.4142
susan@alignforhealth.com