Pelvic Floor Control for Improved Performance Heather Engelbert, MPT, PRC

What & Why is Pelvic Floor Essential??? It provides the stage for synchronized movement

Role of Pelvic Floor Provide static and dynamic core stability Support Abdominal& Organs Contents Bowel and bladder control Respiratory

Supportive Function

Core Stability First Position

Balloon

Engage Don’t Brace InspirationExpiration

Pelvic Floor Dysfunction Pain Instability Loss of balance and power Loss of aesthetic line & flow Incontinence- stress, urge or mixed

Incontinence Myths It only happens to elderly It is normal with activity Limiting fluid intake will help Pelvic exercises don’t work You just have to live with it Facts 51.9% of elite athletes report leakage It is never normal to leak Limiting fluid can increase bladder irritability Pelvic floor strengthening is effective with proper technique Most improve with proper treatment

Prevention Strength Isolation Freedom of movement Timing Automatic

Diaphragmatic Breathing Imagine that your rib cage is like a barrel Take a breath in, belly and ribcage will expand, shoulders gently rise Exhale, feel ribcage move down and in (emptying barrel) Exhale should be 2x longer than inhale Normal Respiration 8-10x/minute

Abdominal Isolation Feel across the front of your pelvis Breathe in, breathe out On exhalation pull your belly button away from your fingers (back towards your spine) Maintain this position and breathe normally Maintain position and move arm/legs

Pelvic Floor Isolation Imagine you are trying to stop the flow of urine Gently pull up and in as if holding tampon in place Visualize Pelvic Clock (Pubic bone to tailbone) Feel gentle tension deep in abdominal Adductors assist Avoid butt griping, abdominal bulging or spinal movement

Power help

Posture Static PositionDynamic Control

Plié Position

Relevé Position

Pelvic Power Plié Neutral (DAMP) Squeeze Heels Inhale Lower Exhale Lift

Pelvic Power Relevé Neutral (DAMP) Inhale up & In Exhale down