• Childbirth 

​         This is the major, but not only, factor that stretches and damages your perineal muscles.  If                   strength is not resorted in these muscles after delivery, they will remain stretched like an old               hammock, and continue weakening as you resume your normal activities.  Future pregnancies             will further weaken these muscles. 

• Constipation 
• sustained coughing or sneezing 
• Heavy lifting 
• Obesity 
• Hormones associated with menopause 

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  What is it? 
  The pelvice floor consists of several layers of muscles that cover the bottom of the pelvic cavity.  
  These muscles have 3 distinct roles:

1. To support the pelvic organs, the bladder, uterus and colon within the pelvis. 
2. To assist in stopping and starting the flow of urine or the passage of gas or stool. 
3. To aid in sexual appreciation 

  How do you locate the pelvic floor muscles? 

1.  Insert 1 or 2 fingers into the vagina or place a fingertip on or into the rectal outlet. 
   
2. Contract and lift the muscles as though you were holding back gas or a bowel movement. 
   
3. You should actually feel the pelvic floor move during these muscle contractions. 
   

 
  So what makes the pelvic floor muscles weak? 

• Childbirth
• Constipation
  
• Sustained coughing or sneezing 
  
• Heavy lifting 
• Obesity
  
• Hormones associated with menopause 

​  
   How does posture affect the pelvic floor?
   The way you carry your body all day affects the pelvic floor muscles. 
    Some tips: 

• standing:  Keep your knees unlocked, buttocks and abdomen relaxed. 
• Sitting:  Use proper support for the back. An additional cushion under the thighs keeps pressure off the pelvic floor and buttocks. 
• Lying:  Elevate the legs on a pillow or two. 
  

 
  How do you prevent stress on the pelvic floor? 
  Lifting Correctly 
  As you get ready to lift: 

• Bend your knees. 
• Gently hold in your stomach muscles.
  
• pull your vaginal muscles up and in.
  
• Exhale or breathe out as you lift. (Don't hold your breath!) 

  Moving out of a chair 

• Take your bottom with you! 
• Scoot to the edge of the chair. 
• Tighten the muscles around your vagina. 
• Suck in your lower belly muscles. 
• Push off the chair using your leg and arm muscles as you breathe out. 

 

​

The Pelvic Floor
The pelvic floor consists of several layers of muscles that cover the bottom of the pelvic cavity. These muscles have 3 distinct roles:

1. To Support the pelvic organs, the bladder,uterus and colon within the plevis.
2. To assist in stopping and starting the flow of urine or the passage of gas or stool.
3. To aid in sexual appreciation

How to Locate the Pelvic Floor Muscles

1. Insert 1 or 2 fingers into the vagina or palce a fingertip or on into the rectal outlet. 
2. Contract and lift the muscle as though you were holding back gad or a bowel morvement 
3. You should actually feel the pelvic flor move during these muscle contractions.

The Functional Stop Test
This test is used to asses the strength of the pelvic floor muscles. DO NOT do this test every time you void because it will cause urine to flow back up into your system. It should be done once a week at the most.​
Procedure:

1. Begin a flow of urine
2. Attempt to completely stop the flow of urine by contracting the pelvic floor muscles. DO NOT hold your breath. DO NOT contract your abdomen, thight or buttocks to complete the test. Try to isolate the pelvic floor muscles.
3. Take note of whether you can completely stop the urine stream.

If performed correctly. you have isolated the pelvic floor muscles. When performing subsequent pelvic floor exercises (Kegels), you should feel a sensation of pulling up and in much like it did during this test. 

What Makes the Pelvic Floor Muscles Weak

• Childbirth
• Constipation
• Sustained coughing or sneezing
• Heavy lifting
• Obesity
• Hormones associated with menopauase

How Posture Affects the Pelvic Floor
The way you carry your body all day affects the pelvic floor muscles
Some tips:

• Standing: Keep your knees unlocked,buttocks and abdomen relaxed.
• Sitting: Use proper support for the back. An  additaiton cushion under the thighs keeps pressure off the pelvic floor and buttocks
• Lying: Elevate the legs on a pillow or two.

Preventing Stree on the Pelvic Floor
Lifting correctly
As you get ready to lift:

• Bend your knees
• Gently hold in your stomach muscles
• Pull your vaginal muscles up and in.
• Exhales or breathe out as you lift.(DON'T HOLD YOUR BREATH!)

Moving Out of a Chair:

• Take  your bottom with you! Scoot to the edge of the chair.
• Tighten the msucles around your vagina
• Suck in your lower belly muscles.
• Push off the chair using your leg and arm msucles as you breathe out.