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Understanding Your Pelvic Floor: Breath, Posture, and Core Connection

Your pelvic floor is more than just a set of muscles—it plays a vital role in supporting your bladder, uterus, and rectum while also connecting to your lower spine and hips. These muscles work in harmony with your diaphragm and deep core to provide stability, mobility, and function for everyday activities. Yet, many people don’t realize how factors like breathing, posture, and rib positioning affect pelvic floor health. Let’s break it down.



1. Breath and Pelvic Floor Movement

Your breath and pelvic floor muscles are deeply connected. With every inhale, your diaphragm moves downward, and your pelvic floor naturally relaxes. On the exhale, the diaphragm moves up, and the pelvic floor gently lifts. This process happens automatically—no need to actively squeeze or contract your muscles during rest.


Dysfunctional breathing patterns (like shallow chest breathing) can interfere with this natural movement, leading to issues such as pelvic tension, core instability, or even increased pressure on the pelvic organs. Practicing diaphragmatic breathing—where your rib cage expands in 360° as you inhale and gently returns to midline as you exhale—can help optimize pelvic floor function.


2. Pelvic Positioning & Posture

How you carry your pelvis influences posture, breathing, and pelvic floor function. A neutral pelvis—where your ribcage is stacked over your hips—allows for balanced muscle activation between the front and back of your body.


Too much anterior pelvic tilt (where the pelvis tips forward) can create excessive pressure on the lower back and contribute to tight hip flexors. On the other hand, excessive posterior tilt (where the pelvis tucks under) can limit core engagement and put more strain on the pelvic floor.


Being mindful of your pelvic positioning during daily movements—whether standing, sitting, or exercising—can help maintain optimal function and reduce unnecessary strain on the body. You should move through all three pelvic positions throughout the day.


3. Rib Position and Core Health

Your ribcage plays a crucial role in core and pelvic floor function. Ideally, the angle of your lower ribcage (when viewed from the front) should be around 90 degrees. This positioning allows for balanced diaphragm and core engagement.

  • A wider rib angle (greater than 90 degrees) may indicate excessive pressure outward on the abdominal wall, which can increase the risk of diastasis recti (abdominal separation) and lead to tight hip flexors.

  • A narrower rib angle (less than 90 degrees) may create excessive upper abdominal tension, which can push pressure downward onto the pelvic floor, potentially increasing the risk of issues like prolapse or incontinence.

Understanding rib positioning and working on proper breathing mechanics can improve core strength and pelvic floor health.


4. The Truth About Kegels

Kegels are one of the most commonly recommended pelvic floor exercises—but they aren’t always the solution. Many people are instructed to do Kegels without fully understanding their pelvic floor’s actual needs.


If your pelvic floor is already tight or overactive, repeatedly doing Kegels may worsen symptoms like pelvic pain, urinary urgency, or discomfort during exercise. Instead, a more balanced approach—including relaxation, breathwork, and proper core activation—may be more beneficial. In addition, many women do Kegels incorrectly, which means repeating an exercise with incorrect technique can also cause issues.


This is where pelvic floor physical therapy comes in! At Well Balanced PT, we can assess whether Kegels are appropriate for you and guide you in optimizing your pelvic floor function in a way that suits your body’s needs.


Ready to Learn More?

Your pelvic floor is a key part of your overall health, and small adjustments in breathing, posture, and movement can make a big difference. If you want more practical tips and expert insights, follow me on Instagram for exercises and strategies to support your core and pelvic floor health!


If you have any questions or concerns about internal assessments or pelvic floor health in general, don't hesitate to reach out to us. Remember, it is never too late and taking the first step towards understanding your pelvic floor can lead to a healthier, more balanced life.



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PHYSICAL THERAPY

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Medical Disclaimer:
All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website.

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