Your pelvic floor muscles are the house mother to your bladder, bowels and vagina. The pelvic floor is classically thought of as the area between the pubic bon and the anus, more progressive practitioners are starting to categorize the whole pelvic region as a symbiotic unit.
The muscle and other tissue in the pelvic region wraps around the vagina, urethra, and rectum making them look almost like a hammock.
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Measuring your pelvic floor strength can be a challenging without the guidance of an experienced professional, but it is key to learning if you need pelvic floor physical therapy. The below exercises help you get benchmark your pelvic floor strength but shouldn’t be thought of as a replacement for a pelvic floor physical therapy specialist.
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1. Take a Look
The easiest way to gauge your pelvic floor strength is to look at this region. Sit on the floor facing a mirror with legs spread and knees bent up to your chest as if you were in the fetal position.
Once in this position attempt to contract the pelvic floor muscles (the section between the pubic bone and anus). To contract, imagine pulling this section of your body away from the mirror and towards you. A cheat is to image you’re trying to hold your pee.
If you have trouble pulling this part of your body inward you may likely need pelvic floor physical therapy.
2. Feel Contraction with Fingers
Lie down on your side with a pillow between your knees. Are harder surface like a carpeted floor will be better than a bed.
Once in position, place your finger on your pelvic floor and image lifting these muscles up towards you head. When you do this, be aware of what you’re hand is feeling. If it feels like the muscles go into the pelvis this is the sign of a healthy and “tuned” pelvic floor.
3. Explore Internally
Internally self assessing is the most accurate way to examine your pelvic floor. Lie on your back on a comfortable surface. Use lubricant and insert a finger into the vagina.
Bend your finger and press softly onto the vaginal wall. Then try to lift the pelvic floor up and towards your head. If your pelvic floor is “tuned” you should be able to feel a stronger pressure on your finger.
Your pelvic floor is in charge of so many aspects of being human. If you don’t feel the contracting through any of these tests you should see a pelvic floor physical therapy specialist.
A pelvic floor physical therapist can often help patients reclaim their pelvic floor health in 3-6 months. Pelvic floor physical therapy is specialized work, so make sure they are a specialist.
