We have discussed, in depth, how important the transversus abdominus (TA) is to a maximum pelvic floor contraction.  These lower abdominal fibers that begin below our ribs and funnel down into our pelviscontract in coordination with the levator ani muscle of our pelvic floor.  The muscle fibers of our TA act like a corset as they wrap around our abdomen and pelvis instead of running up and down or at a diagonal like our other abdominal muscles.  Much like a corset, these fibers tighten, forcing the air within our abdomen and pelvis up under our ribs as we draw our … Continue Reading

Did you know that if you don’t extend your tail bone, your pelvic floor will never fire with optimal strength?  A tucked under tail bone takes our pelvic floor, which attaches at our tail bone and our pubic bone, and makes it slack.  And, over time, this loose muscle responds poorly and becomes weak because we are never able to fully activate all of the fibers because our two attachments sites are sitting too close together. 

If we extend our tail bone, giving it a slight lift, we put our pelvic floor muscles at the perfect length/tension ratio where it can … Continue Reading

The symptoms of incontinence can vary from person to person.  Some may experience minor leaking every once in awhile, while others may experience complete loss of bladder control daily.  There are also different kinds of incontinence, the two most common being “urge incontinence” and “stress incontinence.”  Let’s take a closer look at the differences between these two types of incontinence. 

We will first define “stress urinary incontinence.”  It is the involuntary loss of urine as a result of increased intra-abdominal pressure from activities such as laughing, coughing, sneezing, or jumping.

And the definition of “urge incontinence” is the involuntary loss of urine … Continue Reading

When I activate my Transversus Abdominus (TA), should it feel like I am holding my breath?

You may feel like holding your breath, but don’t allow yourself to do so!  Contracting your TA does lift your chest because when you do so, it’s like squeezing a snow cone – the most narrow part is down by your pelvic floor so it squeezes and displaces  the pressure up under your ribs, expanding and lifting your chest.  Remember, if you feel any bearing down or pressure forcing your pelvic floor down, you are activating the wrong muscle group.

Can you remind me again about the posture I should hold when I am not carrying my little one?”

If yours is a tendency to lock your knees and tuck under, then find reminders throughout your day to essentially stick your butt out.  This is the gymnast posture and is extreme, but when you activate your Transversus Abdominus (TA) in this position, it will rock you back slightly to your neutral spine position.  Remember, stick your buns out – this will give better tension to your pelvic floor – and that is passive tension, not an active muscle squeeze.

My hip flexors are tight.  What is the best way to stretch them?

To stretch your hip flexors, spend atleast 5 minutes per day lying on your stomach playing with your little one.  You can also work your multifidi extensions in this position if you want.  This will passively stretch your hip flexors while you intermittently turn on your multifidi – a very important postural muscle.