Pelvic Floor Revisited: Spiraling In - 10 - Pressure Drop, Practice Relax
Pelvic Floor Revisited: Spiraling In - 10 - Pressure Drop, Practice Relax
Focus on the pelvic floor receiving the belly and all that goes with it
Based on “Three Way Hip” as taught by Alan Questel, GCFT®
In most pelvic floor lessons, we have focused on the system activating to stabilize the pelvis on the exhale. A stable pelvis is essential to staying upright, locomotion, and the uniquely human use of our flexible spine.
But what about the inhale that asks the pelvic floor to release and receive? What about the relaxation that makes the contraction possible?
A “hypertonic” or perpetually tight pelvic floor is not optimal. According to The Cleveland Clinic:
Hypertonic pelvic floor is a condition where the muscles in your lower pelvis are in a spasm or state of constant contraction. This can be temporary or constant. When your pelvic floor muscles are in this state, they can’t relax and coordinate the control of certain bodily functions. This causes pain (either constant or with certain activities), problems with urination (peeing) and bowel movements (pooping) as well as sexual dysfunction and painful intercourse. … In general, pelvic floor dysfunction is very common. Hypertonic pelvic floor is a type of pelvic floor dysfunction. It’s often undiagnosed and data suggests that it occurs as often as in 1 in 10 people.
Obviously, These symptoms can greatly impact your quality of life.
The causes of this condition can be complex. Habitually holding in your urine or stool, injury or trauma to the pelvic muscles during surgery, pregnancy or childbirth or a traumatic accident., muscular dysfunction caused by prolonged sitting, abnormal posture, irregular gait when walking or uneven pelvic bones. sexual abuse, anxiety and depression can all contribute to a hypertonic pelvic floor. Other pain-causing conditions include irritable bowel syndrome, endometriosis, vulvodynia, anal fissures and painful bladder syndrome.
Moshe Feldenkrais loved to change things up, surprise the nervous system. In this “inverse” lesson, we focus on relaxing and receiving. Relaxing the pelvic floor on the inhale. Receiving the belly as the respiratory diaphragm expands into the abdomen. Sense the moment when the pelvic floor releases, and the moment it activates. The three ways to lift the hip lesson, one of my favorites, is a lens for a reverse view of the pelvic floor.
This lesson is yet another opportunity to harmonize pelvic support, ground forces, and breath for power and control. Bring your cork if you like practicing soft face and lips.
Science Nerd Candy Bowl:
Female pelvic floor muscle - 3D animation - Continence Health Australia (2:00) - useful animation of pelvic floor contracting and releasing begins at 1:08.
3D Animation: Depicting the coordination between the diaphragm and pelvic floor muscles - CDI Studio - (0:36)
Set up for supine lesson
Support for knees and back of the head for supine segments, if desired
OR seated in a chair that allows the feet to touch the floor
How you might feel after this lesson: Heightened awareness of when the pelvic floor is receiving and when it is engaged: Improved sense of overall timing of breath and pelvic floor movement; Hips open and comfortably aligned; Legs aligned in hip sockets, with ground forces flowing easily from foot to hip; Shoulders surprisingly released; Upper back and chest looser and more flexible.