Finding Your Pelvic Floor Range of Motion
As a pelvic floor therapist, I often work with people who struggle to connect with their pelvic floor (PF) muscles. Many of us lack the awareness of what our pelvic floor should feel like when it’s contracting, at rest, or fully relaxed. To help patients grasp this concept, I use the analogy of an A-frame cabin with three levels:
The Attic (Top Floor) – A full PF contraction
The First Floor – The resting state
The Basement – Complete relaxation
Let’s explore how this analogy works and how understanding your pelvic floor's range of motion (ROM) can improve your awareness, coordination, and overall function.
1. The Attic – A Proper Pelvic Floor Contraction 🏋️
When I ask patients to contract their pelvic floor, many try to lift or squeeze too hard, as if pulling the PF muscles up into the attic. This level of engagement is helpful in specific situations—like during exercise, holding in urine, or stopping a bowel movement mid-stream. It’s the "peak contraction," the most engaged your PF should ever be.
But, the trick isn’t to live in the attic all the time! Overusing your pelvic floor can lead to muscle tension and dysfunction, just like any other muscle group.
2. The First Floor – Your Resting State 🛋️
This is where your pelvic floor should "live" most of the day. When you're sitting, eating, chatting, or working, your PF muscles should be relaxed but still gently supporting your organs. Think of this as the neutral position—neither squeezing nor fully letting go.
However, many people unknowingly hover between the attic and the first floor, keeping their PF muscles slightly tense all day long. This can contribute to pelvic pain, discomfort, and dysfunction over time.
3. The Basement – Complete Relaxation 🌊
Getting to the basement means fully releasing and "melting" the pelvic floor muscles. This deep relaxation is essential for moments like having a bowel movement or delivering a baby. Many of us struggle to reach the basement because we aren’t used to letting go of control.
Learning to fully relax your pelvic floor is just as important as being able to contract it. In fact, conditions like constipation, pain with intercourse, or difficulty giving birth can sometimes stem from an inability to let the pelvic floor relax completely.
Can You Find Your Full Range of Motion (ROM)?
To have a healthy, functional pelvic floor, you need to move easily between all three "floors" of the A-frame cabin. This means:
You can contract fully and bring your PF into the attic when needed
You can let the PF rest naturally on the first floor during daily activities
You can release completely into the basement when it’s time to relax
Coordination and self-awareness are the keys to achieving this range of motion. If you can’t locate each floor or move smoothly between them, it might be time to work with a pelvic floor therapist.
Practice: How to Explore Your Pelvic Floor "Floors"
Find the First Floor: Sit or lie down comfortably. Let your pelvic floor rest without trying to engage it. This is your neutral state.
Move to the Attic: Now, try to gently contract your PF muscles—like you’re stopping urine mid-stream. Notice how it feels when you pull everything "up."
Drop to the Basement: Now, imagine everything is melting away. Relax your muscles fully, as if you’re preparing to have a bowel movement. Notice the difference between this and your resting state.
Final Thoughts
Understanding your pelvic floor's full range of motion helps you build strength, flexibility, and control. Just like any other muscle group, your PF needs both contraction and relaxation to function optimally. Learning to navigate between the attic, first floor, and basement can improve everything from core strength to bowel health and sexual function.
If you're struggling to locate these "floors" or feel disconnected from your pelvic floor, you're not alone - it might be time to reach out to us at EVOLV! Coordination and self-awareness are the keys to a healthy pelvic floor—and the first step is finding your way through your A-frame cabin. 🏠
Questions?! Email Sam!
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