Pelvic Floor and Diaphragm Coordination
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- เผยแพร่เมื่อ 4 พ.ย. 2021
- I got a great question recently. Someone asked, “Does the diaphragm contract on the inhale or the exhale, and then what happens with the pelvic floor?" The answer is important to know so you can understand how breathing affects your pelvic floor.
Watch the video for a demonstration of how the diaphragm and pelvic floor coordinate. It is amazing how everything works together to create a pressure system. The human body is just so fascinating! 🤓We want to make sure this system is working efficiently to help improve issues like prolapse and diastasis. The good news is the human body is incredible, and given the right environment it has tons of room for improvement! 😊
Did you learn anything new from the video? Can you feel this happening?
If not, that might be a sign of pelvic floor tightness. If you’d like more information on pelvic floor tightness, check out these videos:
Symptoms of Pelvic Floor Tightness: • Symptoms of a Tight Pe...
Release a Tight Pelvic Floor: • Release a Tight Pelvic...
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
www.coreexercisesolutions.com
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I love love LOVE your video! Thank you so much!
Thank you, so important information. There should be a computer animation that illustrates the breathing process with the pelvic floor and diaphragm. If there is, I have unfortunately not yet found it.
Luqman Bukhari posted a video a few weeks ago titled 3D Animation: Depicting the Coordination between the diaphragm and pelvic floor muscles. I hope that's helpful.
So well explained thank you!
THANK YOU, THANK YOU, THANK YOU!! I've been trying to find this explanation for quite some time. I am so happy I found your channel, I am subbing right away!
Yay!!!
Great and clear explanation. Matt the pilates teacher.
Great detailed explanation.
Thank you!
You explained that we'll. Great post and content 👌
Thanks!
I appreciate the information shared in your videos. The relaxing of pelvic floor information would be very helpful as hypertonic muscles are difficult to release. Most discussions are about how to tone.
I will add it to the list!
I also have these videos as well
th-cam.com/video/dr2qQ8TKTnk/w-d-xo.html
th-cam.com/video/j68Ip-X1SQ8/w-d-xo.html
Great video - thank you
Glad you enjoyed it!
Please do a follow along
do a video on reverse kegels please to relax the pf please
I will add it to the list!
Thank you:) does in practice diaphragm actually contracts down when we’re “relaxing on the coach” if we’re all flexed and upper belly is compressed? And also does the diaphragm actually contract down if we’re chest breathing? My guess is it’s not a given that diaphragm contracts / contracts down and we need to work on the motion it going down in coordination with eccentric abdominal and PF muscles, and also strengthening it as other muscles for stamina and strength?
So, the diaphragm contracts down unless it's paralyzed. How much and in which area can very based on position and breathing patterns. But, your right, having an effective diaphragm contraction takes work, including eccentric ab and PF control. You're spot on!
@@CoreExerciseSolutions thank you so much for your answer! I’m trying to make sense of things that theoretically I know, but I wonder…:)
So am I correct in thinking that in weight lifting (squats particularly) we should either exhale as we lift the weight or do you suggest holding breath after the exhale?
Correct.
Would squeezing the pelvic floor muscles while exhaling, and releasing while inhaling be a good way to strengthen them?
Yes!
So when I'm exercising(eg running) how should I be breathing? Right now I just breath however I can to keep going. I can't do the deep breathing obviously, so can you give me any tips? I want to do what's best for my pelvic floor but I also have to keep in mind my PRI neutrality. Help please?
This is a great question! You may want to play around with intervals - run as far as a you can doing great breaths - breathing in through your nose if you can - and then walk when you find that you are struggling to get great breaths. I have a great Return to Running program in my All Access Membership - email info@coreexercisesolutions.com for more info 😊
Hi. Do you know why my pelvic floor would be contracting on inhalation rather than descending. It's also making it very hard to breathe because it feels as though it is resisting the downward movement of the diaphragm.
It sounds like you have developed a reverse breathing pattern. Follow this link to find someone in person near you to help you!
www.coreexercisesolutions.com/pces/
I have a question ! Does a hiatal hernia have anything to do with the pelvic floor ??? I know a weak diaphragm is the reason why my stomach keeps pushing through the hiatus. But I have seen videos where the pelvic floor has something to do with a hiatal hernia as well. I might have a weak pelvic floor! I have noticed also I do NOT make it to the restroom when I pee! I almost always always pee in my underwear and I am only 30 years old ! So the diaphragm and pelvic floor are correlated ! I had no idea ! Do you have any tips for a hiatal hernia ? I am trying to heal myself ! Please, Thank you so much ! 🤍🤍🤍🧘🏻♀️
So, increased pelvic floor tension can prevent full diaphragm expansion. Tension also goes hand in hand with having to run to the bathroom.
For a hiatal hernia, I really like to work on breathing and pressure management. You might like our program - www.coreexercisesolutions.com/pelvic-floor/
@@CoreExerciseSolutions thank you so much ! Which program for the hiatal hernia ? Or what exactly am I looking for on the website for help ? Thank you so much ! 🤍🧘🏻♀️