Alignment for Improved Pelvic Floor & Core Function


Posture or alignment and how we move our body has a significant impact on pelvic floor and core function. I talk about alignment a lot pre/postpartum with mama’s and that’s because it is just so key when it comes to the maintenance of pelvic health, as well as prevention and rehabilitation of pelvic floor/ core dysfunction (including symptoms such as urinary or fecal incontinence, prolapse, pain during sex, pelvic pain or diastasis recti).

When it comes to the pelvic floor our alignment has a direct impact on:

  • How the diaphragm and pelvic floor muscles (or pelvic diaphragm) function together, so how we breathe has such an impact on whats going on with core function. If we are either slouched over or flaring our ribs out the diaphragm and pelvic floor can't function optimally.
  • Intra-abdominal pressure (Incorrect posture causes an increase in pressure on the abdominal wall and pelvic floor)
  • Activation of our core muscles (For example: We can’t activate our glutes or transverse abdominal muscles properly if we have poor alignment, and then other muscles compensate leading to imbalances in the body)

During pregnancy and after having a baby there is so much going on with your body! Often it can feel like you’ve lost the connection between your brain and those essential pelvic floor / core muscles. But paying attention to your body; how you’re standing, sitting and moving throughout the day is the foundation of core and pelvic floor health, prevention and restoration. It will help you connect with those muscles, it will allow you to breathe properly, and it will restore optimal healing and function of your pelvic floor/ core and your body as a whole.

So check out these alignment cues and just start by checking in with your body say when your standing holding baby, brushing your teeth, in the kitchen or in line at the store. Though it takes time (I’m still working on it too!) it makes a significant impact on how you feel, and how your pelvic floor and core muscles function. And also note this is just something to pay attention to, to move towards as you move throughout your day, which is really what is more important....movement! Move often and move in various positions. And when you are still check in with these cues!