What is your “pelvic floor” and how do I know it is not working properly?
Good thing is that EVERYONE has a pelvic floor, no matter what pronoun or gender you identify with.
It is a total of 3 layers of muscles along your pelvis that help keep your bladder and reproductive organs supported, your bladder and bowel functioning, and for sexual activities to be possible.
Whenever someone works on their “core” they need to keep their pelvic floor in mind as your “core” is actually 4 muscle groups that work together with your diaphragm on the top, deep abdominal muscle in the front, deep back muscle in the back and pelvic floor muscles on the bottom. These all needs to be training at the same time to really be working on your “core.” A pelvic floor therapist can help you coordinate your core to it is fullest potential. It’s more than 6-pack abs!
“I pee a little when I jump or run, that’s just normal for my age.” WRONG!! This is not normal. This is your body, and specifically, your pelvic floor telling you that something is either too tight or too weak and needs to be assessed by a pelvic floor specialist to reduce any further issue and risk of infection. Wearing a diaper or brief is not a normal part of aging, nor should you let it be!
So, some factoids for a “normal” functioning pelvic floor for bladder and bowel health:
Normal urination frequency is ranging from 6-10 or up to 12 times per day (https://www.bladderandbowel.org/bladder/bladder-conditions-and-symptoms/frequency/).
Normal bowel frequency is ranging from 3 times per day to 3 times for week (https://www.bladderandbowel.org/bowel/bowel-resources/how-the-bowel-works/).
Hydration recommendation is up to ½ your body weight in ounces in fluids per day, with most of that being water. Quick math, if you weigh 200lbs, recommended 100 ounces of fluids with most of that (60-80%) being water. Some of this can come from fluid filled fruits and veggies and some good hydration. Be careful of how much caffeine and juices you have as they often have high sugar, salt and acidic that can cause detrimental effects on your bladder and gut (https://www.bladderandbowel.org/bladder/bladder-resources/lifestyle-fluids-and-diet/).
Lastly, do you hold your stress in your neck, shoulders, or low back? I bet you also hold your stress in your pelvic floor too. Many of us who are highly stressed in the DC Metro area are always trying to find that work-life balance and “downtime.” Well, your pelvic floor needs that too! Often, down-training is what pelvic floor therapists work on with clients that may have pelvic floor dysfunction rather than continue to turn on or activate the already stressed muscle group. Just because a muscle is shortened and activated all the time, does not mean it is strong. Conversely just because a muscle is lengthened and stretched, does not mean it is flexible. Breathing techniques and postural training are used to help coordinate relaxation of the pelvic floor musculature in order to reduce pain, tightness, and possibly encourage a full muscle contraction.