Soma Practice<\/a>, an embodied Pilates and somatic movement community. Her work lies in the balance between functional fitness and a holistic perspective \u2014 both of which are integral when addressing pelvic floor tension and associated pain. \u201cFunctional fitness focuses on strengthening and releasing the muscles,\u201d she tells me, \u201cwhile somatic movement allows for a deeper exploration of the mind-body connection.\u201d<\/p>\nI asked Pullar to give us a proper breakdown as to what happens physiologically when women have tight pelvic floors. \u201cWhen our nervous system is in an activated state (fight or flight), our body responds with increased muscular and fascial tension. Fascia is the connective tissue that surrounds and supports our organs, muscles, bones, ligaments, and tendons.\u201d<\/p>\n
\u201cThis tension isn\u2019t limited to abdominal and pelvic floor tension but can affect the entire body. We may hold onto tension due to factors like trauma, stress, pregnancy, childbirth, or poor posture\u2026\u201d<\/p>\n
Confession: I shamefully ghosted my first pelvic physio to find another one that worked for me better. The latter explained things in a way I could connect with, and I think finding what suits you is half the battle in finding reprieve. I had to visualise my vulva releasing and melting down into the chair beneath me \u2018like chocolate\u2019 \u2014 totally bizarre, but it clicked. And in any free moment I had, I was to check in and see what I was doing with my tummy muscles.<\/p>\n
When I caught myself holding on to my abdominals internally for dear life, I employed breathing techniques and quite literally pushed my belly forwards instead of sucking it in. It was always happening subconsciously during busy days, in traffic taking work calls, or while furiously tapping away at my desk and throwing back coffees (aka, more cortisol-spiking).<\/p>\n
The antidote for this clenching is unzipping my jeans, letting it \u2018all hang out\u2019 if the setting allows, and just genuinely pressing my pooch outwards to Homer Simpson status. Making sure I was going to therapy, breathing deeply and doing these weird stomach protrusions all added up to get me to a place where I could wean off each medication, one at a time.<\/p>\n
\u201cOne common response to an activated nervous system is shallow or restricted breathing. The diaphragm,\u201d Jodi shares, \u201cwhich is one of the deep abdominal muscles, works closely with the pelvic floor to support our body.\u201d This makes so much sense to me now.<\/p>\n
Even now as I write this, looking out onto the water from a local beach caf\u00e9, I have to repeatedly check in, release my lower belly and take moments to exhale. I always catch myself forgetting to breathe.<\/p>\n
“It was always happening subconsciously during busy days, in traffic taking work calls, or while furiously tapping away at my desk and throwing back coffees (aka, more cortisol-spiking).”<\/p><\/blockquote>\n
\u201cWhen we breathe, the diaphragm moves down, and the pelvic floor gently lowers as well. On exhale, the diaphragm moves up, and the pelvic floor contracts. If this natural rhythm is disrupted, both the diaphragm and pelvic floor can hold onto tension, leading to discomfort and imbalances.\u201d<\/p>\n
Through practising somatic body-based techniques like breathwork, grounding exercises, self-massage, and mindful movement, we can help regulate the nervous system. This allows the body to release muscular tension, expand our breath capacity and achieve the ultimate end-goal: no discomfort.<\/p>\n
I spent an egregious amount of time and money on doctors, those emergency department day trips and subsequent specialist referrals. But I feel proud for continuously standing up for myself. I rarely suffer from that hellish feeling anymore, and If I do, I know how to relieve it. I think the issue lies in that \u2018first line\u2019 assessment (be it at a GP or a hospital), due to a lack of specialised education (or maybe awareness?) among generalised healthcare professionals for relatively niche women\u2019s health concerns. Even once you figure out what\u2019s happening, it takes experimentation to find a management plan that works for your body \u2014 we are all wired differently.<\/p>\n
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Pilates exercise with breath<\/h3>\n
Jodi has generously shared some techniques to help alleviate pelvic floor tension and pain, so I thought I\u2019d drop them here for you to screenshot and revert back to as needed as a parting piece of actionable advice. It can all seem very futile at first, I totally get it. But perseverance and an open mind is key \u2014 healing is not linear, but it is absolutely possible. You\u2019ve got this.<\/p>\n
\n- Sit on a chair, and if comfortable, roll up a small towel or pillow to place lengthwise under your pelvis. This tactile feedback can help you engage and release the pelvic floor.<\/li>\n
- Begin by noticing your breath. On your inhale, tilt your pelvis so your tailbone extends back (anterior tilt). Allow your pelvic floor to fully relax.<\/li>\n
- On your exhale, tilt your pelvis so your tailbone tucks under (posterior tilt). As you exhale, feel the deep abdominal muscles (including the pelvic floor) engage, as if you\u2019re trying to lift the towel\/pillow between your pubic bone and tailbone.<\/li>\n
- On your next inhale, relax and let the towel\/pillow drop back down.<\/li>\n<\/ol>\n
Breathwork Exercise: for releasing pelvic floor tension and nervous system regulation<\/h3>\n\n- Inhale for four counts. Focus on filling your lungs fully, expanding your belly as you breathe in.<\/li>\n
- Hold your breath for four counts, keeping your body relaxed.<\/li>\n
- Exhale slowly for four counts, letting the breath release gently.<\/li>\n
- Hold again for four counts, keeping the pause comfortable.<\/li>\n
- Repeat.<\/li>\n<\/ol>\n
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