Why should we prevent problems with the pelvic floor?
Problems related to the pelvic floor are getting very common day by day and at an early age.
They are so common and can happen to anyone in today’s lifestyle, as the way we use our body physically, including physical activities.
Therefore, to understand our own body mechanism physically and work physically with the right direction of movement with muscle flow to get physiological benefits should be our first priority where health is concerned.
Let’s understand everything about the pelvic floor.
Here’s an easy to understand briefly about pelvic floor with some tips to prevent it and enhance our beings.
What is the pelvic floor?
The pelvic floor muscles are located between the tailbone (coccyx) and the pubic bone within the pelvis.
The pelvic floor is a group of musular architecture ( voluntary) with connective tissues and ligaments. All these soft tissues form a hammock at the bottom of our pelvis, more specifically, to the bones at the bottom of the pelvis.
Muscular bands (sphincters) encircle the urethra, vagina and anus as they pass through the pelvic floor.
The surface region between the pubic symphysis and the coccyx is also defined as perineum, most precisely ,the region of the body between the anus and the genital organs.
They support the bowel and bladder as well as the uterus and vagina in females and prostate gland and testicles in males.The pelvic floor muscles are very important in excretionation and sexual function.
Our pelvic floor is situated in a pelvic girdle, which connects with muscular architecture to one side lower extremity and the other side to the torso/ trunk, which holds our organs in place from below against gravitational force.
Both males and females have pelvic floor muscles. The only difference is reproductive organs.
The organs inside the pelvic cavity include the urethra, bladder, rectum,intestine, and reproductive organs.
In male reproductive organs that lie within the pelvic cavity include the ductus deferens, seminal vesicles, ejaculatory ducts, and prostate gland These organs are all important in the transportation and protection of sperm cells as they move from the testis to eventually reach the penis
In females consist of the uterus, fallopian tubes , ovaries ,cervix, and vagina.
What does the pelvic floor do?
The pelvic floor consists of musculature that is attached to the tailbone and both sitting bones and pubic symphysis. Hence, they are related to the muscle groups , which are attached to the pelvic girdle – pelvis to thighs and legs – pelvis to torso, and pelvis to head. All these muscle groups are directly related to the pelvic floor muscles. Our beautifully designed muscular architecture is connected within. It works like a relay race. Hence, we just can’t work on the pelvic floor but all floors.
These pelvic floor muscles, with related musculature, stabilize our vertical axis to keep us erect with the trunk, especially in postures and body movements.
This is our base, our foundation.Thus holding power, which is a contraction of musculature, is very strong here.
Because of their attachments to the pelvis and hips, the pelvic floor muscles are an important part of the “core” that is torso. These muscles assist other abdominal, pelvis, and back muscles to control the movement of the sacroiliac , vertibral axis, and hip joints.
Thus, to keep, to hold our centre of gravity at the centre, they have to bear a tremendous force of continuous contraction. Hence, there is consistent pressure on our motor system to make us physically stable, and in this continuous process, this affects our physiological and psychological status too. Which we are seeing in today’s lifestyle.
Legs, as a foundation and movement for locomotion, is one of the reasons this area gets more and more stiffer to make our vertical axis physically stable as for holding and repetitive movements of joints they remain in contraction position and get more and more stiff hence these muscles lose their strength of movement. Therefore to hold our center of gravity and resistance from below and from aboy a weight bearing vertebral column makes our cervical and lumbar spine more deformed hence spine related problems are increasing and we ignore as it has become very common and we feel it’s natural.
Resting and sleeping doesn’t have much impact on keeping these muscles relaxed because their stiffness/ hardness does not allow them to expand as they lack elastic property for expansion. Without conscious expansion, muscles won’t become elastic as contraction is a very strong gravitational force, and relaxation is an active force that we have to enhance.
This is the main cause behind weakness in the pelvic floor.
Therefore, to keep this floor healthy, expansion is necessary to bring elasticity of muscular architecture. Remember, relaxing muscles is very tough. It’s active movement not passive and hence need more strength and strong will because they are stiff and hard state.
Relaxing the pelvic floor is not only related to the easy passage of urine and faces, it has more importance in overall health both physically and mentally.
Weaken pelvic floor means , here many more problems begin.
The pelvic floor muscles are critical to daily functions. They directly support the pelvic organs situated below respiratory diaphragm
Pelvic floor muscles also contribute to all the organs below the respiratory diaphragm and have a direct effect on our respiratory diaphragm and creating pressure difference. and also sexual function and it’s health.
This floor with pelvis increases the stability of our structure . Since the pelvis is the seat of the spine, its stability creates a safe environment for spinal movement. Thus,not stiffness but their smooth movements teaches the importance of—the solid foundation that should underlie any movement.
Therefore, treating symptoms chemically and physically doesn’t prevent us and remove the cause and its effects.
In the long run, distortion of spaces and increased pressure within cavities is the leading cause of Cardiorespiratory, vascular and cancers related to organs or glands like colon and cervical or uterus Cancer in females and prostate in males are very common.
Do you know the pelvic floor is also known as a pelvic diaphragm and its vital role?
Pelvic floor musculature acts like a diaphragm, creating pressure difference, and their overall movement affects respiratory diaphragm and movement of rib cage together due to involvement of movement of accessory muscles which are voluntary. The pelvic floor muscles act as a blood/lymph pump for the pelvis. A loss of this “sump-pump” action can contribute to inflammations, swelling, or abdominopelvic congestion.
During intercourse, the pelvic floor muscles help to achieve and sustain an erection and allow for penetration. Sufficient strength of the pelvic floor muscles is necessary not only for orgasm but health of reproductive organs and excessive tension or sensitivity of the pelvic floor can also contribute to pain during or after intercourse and most important for fertility.
Therefore, the role of pelvic diaphragm from below and cervical diaphragm from above which are formed with voluntary musculature, has a direct impact on respiratory diaphragm which is involuntary by nature.
The importance of these three diaphragms.
Therefore, these three diaphragms together have a very vital role in the subtile life force, which is energy, which is an ability to arrange.
Therefore, the role of these two voluntary diaphragms and their smooth movements are very essential for smooth movement of the respiratory diaphragm, which is attached to the lumbar spine and rib cage.
We must lern the movement of Paraspinal muscles from head to tail along with neck muscles which are attached to shoulder girdle and ribs. with Psoas major and Quadratus lumborum, movement of elongation and their elastic properties / muscle tone of these muscles are very essential for their smooth movements and for
Pressure gradient. The pressure gradient force works to move air and fluid from higher pressure toward lower pressure. The strength of this pressure which affects blood flow,
Blood and air both flow in the same direction as the decreasing pressure gradient.
Muscular movement of the rib cage represents the total pressure ( positive and negative) required to expand or contract the lungs with respiratory diaphragm for ventilation / breathing mechanism. Pressure gradients contribute to the function of heart valves and other spinchers in our body.
These three diaphragms’ main roles are ventilation,creating pressure differences within body cavities, and keeping the inner environment/ homeostasis healthy. They are related to each other and work together simultaneously.
Importance of these diaphragms described in yoga shastras.
As per ” Yoga Shastra,”the foundation of all life, of the whole universe, is the subtle life force energy that is called “prana.” This mystical energy flows through our bodies and generates our every action–from gross physical movements to minute biochemical processes. Prana – vital energy which has five major divisions called ” Pancha prana”
To circulate,cultivate, and control pranas in the body and purification role of these three diaphragms and their smooth movements are necessary.
Though respiratory diaphragm is involuntary, it’s physical movement is totally dependent on Cervical and pelvic diaphragms which are voluntary hence Jalandhar and mula bandha is through smooth muscle movement, mula bandha consists of smooth muscular lifting-up in the floor of the pelvis. Although the pelvis itself is primarily a bony structure supported with ligaments and the pelvic floor consists of muscle fibres and fascia (connective tissue). These tissues intersect and overlap in complex ways for our purposes. So in mula bandha, we can divide the pelvic floor into three muscular levels, each of which can be sensed and moved separately.
This is difficult in today’s lifestyle as this musculature is not only tight but hard. While working physically within the body, we can make out how hard it is to move these muscles.
Mula bandha redirects the energy of apana, the aspect of prana within the body that naturally flows downward . When we redirect apana energy upward to join with the natural upward movement of prana toward enlightenment, we redirect tremendous amounts of energy toward higher levels of consciousness.
All these bandha that are described in yoga shastra are at a deeper and higher level.
It’s not that simple, just squeezing muscles that are already in a strong contracture position, very stiff and hard. To reach this level we have to follow some rules and regulations in our physical activities. That means Firstly, to train our body physically with equilibrium of spaces within and forces with reference to outer atmosphere pressure, and that has to be physical, only through the medium of voluntary musculature is possible.
The bottom line is that inner spaces within our body are closed and open spaces . That includes joint spaces which include vertebral spaces with skull cavity and frontal body cavities which includes chest and abdominal pelvis, equilibrium of these spaces with outer environment and atmospheric pressure is dependent only on smooth and rhythmic movement of voluntary muscular diaphragms.
Here, we will see incorrectly contracting the pelvic diaphragm / pelvic floor in the name of Mula bandha and exercises and lead to worse.
People often incorrectly contract their pelvic floor muscles in the name of exercise like kejal.
We’ve all heard “Do your Kegels! Let’s get that vagina nice and tight!” from medical providers, mainstream media, good ol’ women’s magazines, and friends around the happy hour table.
But what really happens when you do a Kegel, why do we do them, and why doesn’t it help in the long run?
At a young age, people do not realise what mistakes they are making.
At a young age, people do not realise what mistakes they are doing.
Allow me to explain.
Like any other workout, getting it tight means better results. No, your pelvic floor will not thank you for that .
Let’s Understand “Kegels”
When you actively perform Kegel exercises which exert you are performing a action of the pelvic floor, which contracts the muscles toward the middle of the vagina, toward tail bone and up toward our heads.Like any other workout, getting it tight means better results. No no Your pelvic floor will not at all thank you, but you will make it worse, which is the ” floor” of our core, which is the torso..
Many people with a ton of common but not normal issues many men and women both face problems.
Some are like ,
leaking urine with exercise or upon laughing, coughing, or sneezing.
Urinary or verginal inflammation or infection.
painful intercourse or vaginal penetration
pelvic organ prolapse
abdominal or core weakness, hernia, constipation,
back problems
Cardiorespiratory
Kidney related problems
Immunity
Sorry to be the bearer of bad news, but if you’re doing the following, you’re not doing it right:
Some examples are below –
Repetitive movements in hip and knee joints
Breaking weak links in our spinal column in name of flexibility.
Compressing your front body Cavities
Tightening your hips
holding your breath
sucking in your belly
tucking your tailbone
tensing your neck
Squeezing your shoulder blades
squeezing your thighs or booty
Ever have a charley horse in your calf or a knot in your neck? The same thing can happen in your vagina.
Yes, it’s true. I know. It’s Shocking for you.
Because the pelvic floor comprises voluntary muscles, it can experience the same type of injuries as other areas of your body, such as your biceps or hamstrings.
As such, repetitive contraction , squeeze, and release with Kegels.
The pelvic floor can get too tight or short and develop muscle tension or spasm. This can be from doing too much activity or shortening-strengthening muscles, which are already stiff and are not temporary and will get relaxed on themselves. We see muscle injury like we’d see in other parts of the body.
But when we talk about a “healthy pelvic floor,” we need to make sure that the muscles are not only strong but strong, long, and elastic.
So be aware of your own body, do not play wrongly, you will pay for it.
Your every action has got its reaction, which turns into disease or ease.
So, choice is yours , work wisely and intellectually.
Any suggestions what movements are good? Love
To remove stiffness you need to do expansion and which needs more strength. At the beginning it’s difficult to move them. So
I will suggest that you start with Supta Baddha Konasana. Watch my video on YouTube. It is a lying and safe pose. Just be in it as long as possible as for expansion, a prolonged period of waiting is necessary . Though this pose looks simple, once the process of expanding stiff hard musculature will start giving you pain but you have to bear this for good.
Start doing it, keep giving me feedback.So I can guide and decide to add other poses.
You can watch my videos to understand what basic efforts we have to make to move our muscles as flow remains the same in all poses which should become habits in day to day activities.
If you have any back or knee related problems do under my guidance.