Posture and Pelvic Floor Health


Learning to sit and stand properly can help you keep your pelvic floor functioning optimally and efficiently, as opposed to worsening potential problems like urinary incontinence.

The pelvic floor plays a huge role in our body. Pelvic floor muscles act as a hammock to hold important organs in place (think of your bladder, bowel, and uterus). The pelvic floor works with your abs and back to stabilize your spine. Pelvic floor muscles are also important for sexual function, providing support for men with erectile function and ejaculation, and arousal for women. For women who are pregnant, the pelvic floor supports the growing baby

Unfortunately, very few of us care about this powerful muscle group. With age, we can damage our pelvic floors if not properly cared for. The good news is that the pelvic floor is made up of a network of muscles and can be strengthened and trained just like any other muscle in the body.


There are many different workouts that focus on increasing pelvic floor strength, but one of our favorite ways to do it is to simply stand upright.

As we all know, posture is important for maintaining back health. It keeps our bones and joints in line to keep our muscles working as they should, prevents back pain and fatigue, and even makes breathing easier.

The way you sit and stand can also have a big impact on related conditions such as incontinence or pelvic organ prolapse, depending on your pelvic floor. How does posture help the pelvic floor? When you sit in an inclined position, you activate your pelvic floor much less than when you sit or stand.

You’re also not activating your transverse abdominal muscles, which are deep in your abdomen and work with the torso stabilization muscles and the pelvic floor.

Finally, your breathing is strained and your diaphragm and pelvic floor cannot move up and down as they normally would while taking a deep abdominal breath. This inhibits the natural movement of the pelvic floor muscles. It can cause them to be tense and weak, leading to all sorts of potential problems like pelvic organ prolapse, urinary incontinence or pelvic pain.

If you are trying to keep your stomach in all the time, LEAVE IT, DO NOT STOP THE NATURAL FLOW OF BREATH!

While standing, women in slumped posture often pull their bellies in to appear slimmer and taller. Pulling the belly in narrows the full range of motion of the diaphragm, causing you to take shallower breaths. Your diaphragm and pelvic floor work together to keep all your organs under control. When the diaphragm does not move properly, the normal tone of the pelvic floor is reduced and stretched.

One of the biggest culprits for poor posture is forward pelvic tilt, which causes the pelvis to tilt forward while the person is in a relaxed posture, causing the back to drop. to be placed in position.

The forward pelvic tilt not only stretches the legs, but also puts a strain on your glutes.

Forward bending is quite common. It can be the result of sitting and not stretching too much, which shortens the muscles between the hip and knee.

RELEASE if you are constantly squeezing your hips!

Contrary to what you might think, squeezing your glutes while standing for long periods of time can weaken them. This puts an excessive strain on your pelvic floor. Tightening your glutes often causes you to tighten your pelvic floor as well, making it ineffective at dealing with stresses such as bladder control. In order for the bladder to function properly, the sympathetic and parasympathetic nervous systems must work in coordination.

Some people have a pelvic floor that is always tight. Great, isn’t it? No. If a muscle cannot relax or lengthen properly, it cannot contract properly. In order for the pelvic floor to stay in shape and do its job, extension, stretching, and contraction must occur.

The purpose of standing is to properly align your ankle, knee, hip, and shoulders. To sit, you want to sit upright with your shoulders over your hips and your ankles and knees overlapping. Many people tend to sit in a way that can weaken the pelvic floor or over-exaggerate their posture, causing tension or pain in the pelvic floor. Don’t overdo the curve of your back – try to stand and sit with a neutral spine so everything is balanced on top of each other. This will allow your body and pelvic floor to function optimally and efficiently.

Finally, don’t forget to move often! Avoid sitting or standing in the same position for more than 30 minutes at a time. Staying in the same position for a long time can cause many health problems, but it can be especially difficult for your joints and muscles. Aim to get up and move around or change positions every half hour to keep these muscles active. You can add reminder notes to yourself.

Stay healthy and beautiful…

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