Your pelvic floor is a powerhouse of muscles that plays a vital role in core strength, stability, and overall well-being. Many people don’t realize that engaging and strengthening this area can improve posture, support internal organs, and prevent issues like incontinence or serious conditions like pelvic organ prolapse. Today, we’ll discuss the perineum, its function, and the relationship between the transverse perineum and inner thighs.
What is the Pelvic Floor?
The pelvic floor is a group of muscles that forms a supportive sling at the base of the pelvis. It holds up important organs like the bladder, rectum and uterus (in women) while also playing a massive role in posture, breathing, elimination, child birth, sexual wellbeing and core control.
Why Does Pelvic Floor Health Matter?
A strong and functional pelvic floor supports:
- Bladder and bowel control – Responsible for elimination and keeping things “in” so they don’t leak involuntarily.
- Sexual function – Improves blood flow which helps maintain healthy tissues which are responsible for lubrication, enhanced sensation, hormones and even coordination. When our pelvic floor is too tight, this can hinder penetration to varying degrees. This could mean the inability to penetrate at all for some women including things like menstrual discs or tampons.
- Reduced risk of pelvic organ prolapse – Provides structural support to prevent displacement or collapse. Keep in mind there are ligaments that hold up our organs so yes, pelvic floor muscles need to be strong and supple but also our posture plays a big role in the stability of our organs.
- Enhanced core strength and spinal stability – Improves posture and movement efficiency.
- Mental & Emotional Health – with all the items discussed above, there becomes a heavy level of anxiety and depression that can be present, too. And the fact of the matter is, we just don’t talk about it to each other enough! There’s a stigma behind having pelvic pain – we don’t want to be judged – rightfully so! Some women, if not most, don’t even feel comfortable enough to talk to their partners about it. This is the #1 reason why I created Pelvic Health Yogi on Facebook and why I spent years developing my program. We needed a safe place to discuss such things. <3
Weak or imbalanced pelvic floor muscles can lead to issues like urinary incontinence, bladder leaking, back pain, sexual dysfunction and instability in movement.
The Perineum: A Key Player in the Pelvic Floor
The perineum is a small but mighty part of the pelvic floor, located between the anus and the genitals. It plays a crucial role in pelvic floor activation, awareness, breathing and movement.
How the Perineum Moves with Breath
When you inhale, the perineum relaxes and moves downward. When you exhale, it gently lifts back up. This natural motion is a sign of a healthy and responsive pelvic floor.
Often a feeling of tightness or discomfort in your lower pelvis is a sign that your pelvic floor muscles may be too tight. One cause of this is when the upper respiratory diaphragm is not working in conjunction with the pelvic floor diaphragm. They work together!
The Transverse Perineum: The Strongest Part of the Pelvic Floor
The transverse perineum is the second layer of the pelvic floor, stretching from one sit bone (ischial tuberosity) to the other. This muscle is the strongest part of the pelvic floor, providing stability and support.
How the Inner Thighs and Pelvic Floor Are Connected
The inner thighs are directly linked to the pelvic floor through the transverse perineum. When you engage your inner thigh muscles, they help:
- Engage the second layer of the pelvic floor muscles
- Improve core engagement
- Reduce strain on the pelvic floor muscles
The inner thigh muscles work in synergy with the transverse perineum to provide better pelvic alignment and support, reducing strain on the pelvic floor. When one is tight or weak, it will affect the other.
This connection is why many yoga and rehabilitation programs focus on inner thigh engagement AND openness when working on pelvic floor strength.
The Eye of the Tiger
Indeed – just a catchy phrase to keep your attention! I’m referring to the Perineum of course. In my yoga classes, I often refer to the perineum as a place reference for drawing your attention to in regards to both engagement and relaxation of pelvic floor muscles. Students have an easier time connecting here then say the back of the pelvic floor which is more subtle.
On the inhalation, the perineum expands away from the midline of the body and on the exhale, this space naturally ascends up the midline. I tell my students to visualize an arrow of energy going up from the perineum and following the spine.
Ways to connect with the perineum:
- Visualize a zipper: Imagine “zipping up” your pelvic floor from the perineum to your lower belly, much like zipping up a pair of pants. It’s not a clenching and definitely not a bearing down.
- Use your breath: LIFT on the exhale and relax on the inhale.
- Connect with movement: Inner thighs are a great way to connect with this space. Place a block in between the inner thighs and from a supine position (laying down) soften on the inhale paying attention as things expand and then gently squeeze the block about 20% on your exhale. Make sure you exhale ALL the air out of your lungs, like your pressing the air through a straw and then bring your awareness to the ascending action of pelvic floor.
Core Rehab and Yoga
My program Core Rehab focuses on bringing awareness to the pelvic floor, creating space and stability in the pelvic floor through intentional movement, breathwork, and deep core connection & activation. These programs help:
- Build pelvic floor awareness for better control.
- Enhance posture and spinal stability for improved movement.
- Reduce discomfort related to tight and weak pelvic muscles.
Conclusion: Strengthening Your Pelvic Floor for Better Well-Being
I love the saying, “Great power comes with great responsibility.” Our Pelvic Floor and the muscles that surround and support it are genuine power houses of strength. And with that strength comes a great responsibility to care for it. Trust me, your 40/50/60/70/80/90 year old self will thank you!
Want expert guidance? Check out structured programs like Core Rehab to take your pelvic health to the next level! Use code BLOG50 for half off your first month of classes! See you on the mat!
Peace,
Chalee Nyenhuis
Pelvic Health Yogi
