Pelvic Floor Control for Improved Performance

Heather Engelbert, MPT, PRC

What & Why is Pelvic Floor Essential???

It provides the stage for synchronized movement

Role of Pelvic Floor

Provide static and dynamic core stability

Support Abdominal& Organs Contents

Bowel and bladder control

Respiratory

Supportive Function

Core Stability First Position

Balloon

Engage Don’t Brace

Inspiration Expiration

Pelvic Floor Dysfunction

Pain

Instability

Loss of balance and power

Loss of aesthetic line & flow

Incontinence- stress, urge or mixed

Incontinence

Myths It only happens to

elderly

It is normal with activity

Limiting fluid intake will help

Pelvic exercises don’t work

You just have to live with it

Facts 51.9% of elite athletes

report leakage

It is never normal to leak

Limiting fluid can increase bladder irritability

Pelvic floor strengthening is effective with proper technique

Most improve with proper treatment

Prevention

Strength

Isolation

Freedom of movement

Timing

Automatic

Diaphragmatic Breathing

Imagine that your rib cage is like a barrel

Take a breath in, belly and ribcage will expand, shoulders gently rise

Exhale, feel ribcage move down and in (emptying barrel)

Exhale should be 2x longer than inhale

Normal Respiration 8-10x/minute

Abdominal Isolation

Feel across the front of your pelvis

Breathe in, breathe out

On exhalation pull your belly button away from your fingers (back towards your spine)

Maintain this position and breathe normally

Maintain position and move arm/legs

Pelvic Floor Isolation

Imagine you are trying to stop the flow of urine

Gently pull up and in as if holding tampon in place

Visualize Pelvic Clock (Pubic bone to tailbone)

Feel gentle tension deep in abdominal

Adductors assist

Avoid butt griping, abdominal bulging or spinal movement

Power help

Posture

Static Position Dynamic Control

Plié Position

Relevé Position

Pelvic Power PliéNeutral (DAMP)Squeeze Heels

Inhale LowerExhale Lift

Pelvic Power Relevé

Neutral (DAMP) Inhale up & InExhale down