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Pelvic Floor + Core

Hi there! Thanks for checking out my blog. My name is Ember Smith, Doctor of Physical Therapy, and I am excited to share my knowledge to empower and educate you. Check back for monthly updates. To get earlier access to my posts, subscribe to my emails.

Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission.

Pelvic Floor + Core

Your pelvic floor muscles (aka floor of the pelvis) form a sling to support your pelvic organs (bladder, uterus and rectum) and attach to the low spine and hip for low back, SI joint and hip joint stability and mobility. Your pelvic floor works closely with your core muscles and your diaphragm to function normally. Each breath you take in, your pelvic floor relaxes down. With each exhale, your pelvic floor naturally rises (no active Kegel or pelvic floor contraction occurs at rest). Breathing should occur in 360 degrees. Remember, you have joints on the front and back of the ribs. Pelvic positioning plays a large roll in posture and breath, and therefore pelvic floor function. Neutral pelvis is ideal to maintain balance in the front and back of the body. Most commonly, we see an anterior pelvic tilt, especially during and after pregnancy.

At home, you can check your rib positioning as well. Your ribs attach at the front of your body and create an angle. Mark lines along the front of your rib cage and then measure. This angle should be about 90 degrees. Wider than 90 degrees puts women at risk for diastasis recti and causes tight hip flexors and muscles along the back of your spine. A narrow angle causes tension in the upper abs and therefore pressure down on the pelvic floor. To learn more about diastasis recti, check out this blog post by clicking here! Why are kegels controversial? Often times they are done improperly, whether it's at the wrong time or with incorrect breath. They are also overdone and not everyone should be doing them. If you have a tight pelvic floor and continue doing kegels, you may worsen your symptoms. Check out my Instagram to learn more!

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I help women who want to stay active, fit, healthy and mobile without medications, injections, imaging or surgery. All sessions are one-on-one, personalized, and holistic to help you feel your best. I want to help people feel good and well balanced.


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