Pelvic Floor Health: Understanding Kegels, Strength, and Relaxation with Sara Reardon, PT, DPT

Understanding the Pelvic Floor

• 💡 Most people are unaware they have a pelvic floor, a crucial muscle group for functions like urination, defecation, sexual health, menstruation, pregnancy, and birth.
• 📌 Symptoms like bladder leaks, pain with intercourse, or constipation are often related to pelvic floor health and are more common than discussed.
• 🎯 Assessing pelvic floor health involves recognizing these symptoms and understanding the muscle group's role in supporting pelvic organs and controlling sphincters.

Pelvic Floor Strength vs. Relaxation

• 🔑 Kegels, named after Arnold Kegel, are pelvic floor muscle contractions (squeezing to stop urine or gas, and lifting) used for strengthening.
• ⚠️ However, not everyone needs strengthening; pelvic floor tension (tightness) can worsen symptoms like painful sex, difficulty emptying the bladder, or straining during bowel movements.
• ⚖️ The goal is balance between strength and flexibility, as muscles need to both contract and relax appropriately.
• 🧠 Self-assessment can involve observing muscle contractions/relaxations or, for a more in-depth understanding, an internal assessment by a pelvic floor therapist.

Integrating Breath and Movement

• 🌬️ Breathwork is fundamental to pelvic floor health; holding your breath increases pelvic floor tension.
• 🚀 During inhalation, the diaphragm flattens, allowing pelvic floor muscles to relax. During exhalation, the diaphragm rises, enabling pelvic floor contraction.
• ✅ When exercising, exhale with each repetition (e.g., during squats, lunges, crunches) and consciously pre-contract the pelvic floor to integrate its function into overall strength training.

Pelvic Floor Health Across Lifespans

• 📅 Pelvic floor needs change with age: teens (pain-free periods), 20s (sexual health education), pregnancy (muscle stretching), childbirth (potential dysfunction), and perimenopause/menopause (decreased estrogen, loss of tone).
• ⚠️ Perimenopause is a critical runway to proactively strengthen the pelvic floor and optimize habits before menopause.
• 🚽 Optimal bathroom habits include sitting to pee, avoiding