The pelvic floor muscles serve to support the organs in the abdomen, play a role in breathing and also are required to function effectively to assist in stabilizing the spine. The pelvic floor is active in nearly every activity in which the athlete is on her feet or knees, making it prone to overuse in many hard training athletes. Exercises can be used to help relax the pelvic floor and reset its functional abilities.
Inversion
Inversion produced by inversion tables or inversion boots allow the pelvic floor muscles to relax as they are no longer required to stabilize the organs or the spine against gravity, says physical therapist Dr. Charlie Weingroff. Lock yourself into an inversion table, recline and relax for about 2 minutes while breathing easily. Upon returning to normal movement, incorporate the new functional capacity of the pelvic floor into a more traditional exercise like the breathing bench dog exercise.
Brachiation
Moving from one point to another using only your arms, called brachiation, is an excellent way to unload and relax the pelvic floor musculature. Try the wheelbarrow walk as a first progression. From push-up position, have your training partner lift your feet and rest them upon his shoulders. Walk on your hands for 15 yards, take a break and repeat up to 5 more times. Advance the exercise by lifting your feet higher or performing handstands and handstand walking.
Diaphragmatic Breathing
The pelvic floor and the diaphragm--the primary breathing muscle--are intricately connected and work together to contain the organs in the abdomen and modulate the stability of the spine. Proper diaphragmatic breathing is essential to allow reciprocal relaxation of the pelvic floor. When the diaphragm contracts as it does during inspiration, the pelvic floor spontaneously relaxes, says Dr. Leon Chaitow. Try supine breathing with feet elevated to relax the pelvic floor. Lie on your back with your feet elevated on a chair or bench. Place one hand atop your chest and one atop your belly button. Breathe in slowly through your nose, allowing the breath to raise the hand on your belly button, while maintaining position of the hand on your chest. Repeat continuously for up to 15 minutes.
References
- "Charlie Weingroff" Personal Communication; Chalie Weingroff, DPT; 18 August, 2010
- "Multidisciplinary Approaches to Breathing Pattern Disorders"; Leon Chaitow, ND DO; 2002
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