Pelvic Floor 101: Understanding Your Pelvic Floor and the Benefits of Pelvic Floor Therapy
Exploring Pelvic Floor Anatomy and Its Function
If you’re new to the world of pelvic floor therapy, you may find yourself wondering:
What is the pelvic floor?
What is pelvic floor therapy?
Could pelvic floor therapy help me?
This blog post will answer these questions. We’ll cover the basic anatomy and function of the pelvic floor, common symptoms that can be addressed through pelvic floor therapy, and how therapy can help you regain control over your pelvic health.
If, as you’re reading this, you find yourself thinking, “This sounds like something I need,” please reach out to Sarah Kate Orton, pelvic floor occupational therapist and owner of Restorative Foundations Pelvic Health & Wellness.
Restorative Foundations provides in-home and virtual pelvic floor therapy to help busy women regain confidence and feel empowered with strategies to get relief from pelvic floor dysfunction. You can schedule a complimentary discovery call to learn more about how pelvic floor therapy can benefit you and schedule your comprehensive evaluation.
What Is the Pelvic Floor?
The pelvic floor is made up of nerves, ligaments, connective tissue, and 14 different muscles extending from the pubic bone to the tailbone and from sit bone to sit bone, forming a supportive bowl-like structure at the base of the pelvis. There are three layers of pelvic floor muscles, and they all work together to support optimal function. The pelvic floor forms the base of the core, working in coordination with the diaphragm, deep abdominal muscles, and back muscles to provide stability needed for daily movement and activities.
Find Your Pelvic Floor Landmarks
Want to locate some of the key bony structures of your pelvic floor?
Find your sits bones: Sit in a chair, place your hands under your buttocks, and rock back and forth, adjusting your hands as needed until you feel round, stone-like bones. These are your ischial tuberosities (commonly referred to as sits bones).
Find your pubic bone: Place your wrist at your belly button with your palm facing down. Your middle fingertip should land roughly where your pubic bone is located.
Find your tailbone: Place your hand on your lower back where your waistband sits, then slide your index finger toward your gluteal cleft (that’s the anatomically correct and nicer word for for butt crack). You’ll feel a small bony structure—your tailbone (coccyx).
These are the key bony anchors for your pelvic floor muscles!
While discussing pelvic health, it’s also important to be familiar with the external anatomy related to our pelvic floor. For vulva owners this includes the clitoris, inner and outer labia, urethra, vagina, perineum, and anus. For penis owners, this includes the penis, scrotum, perineum, and anus. For the sake of this post, we’re focusing on pelvic health of vulva owners.
It’s also worth noting the pelvic floor doesn’t work alone. It’s part of a team that includes your hips, glutes, thighs, core, breathing mechanics, and nervous system. That’s why pelvic floor therapy takes a whole-body approach rather than just focusing on those 14 muscles.
What Does the Pelvic Floor Do?
The pelvic floor has four primary functions:
Elimination of waste (bladder & bowel control)
Core stability & breath coordination
Organ support & protection
Sexual function & intimacy
1. Bladder & Bowel Control
Your pelvic floor muscles play a critical role in both controlling and releasing urine and stool.
Urination
Our bodies eliminate waste via urine produced in the kidneys. Optimal urination should look like:
Peeing every 2-4 hours (or 6-8 times in a 24-hour period).
No effort needed to start or stop the urine stream.
No leaking of urine when laughing, sneezing, coughing, running, or jumping.
Not waking up at night to urinate (unless pregnant, less than 6 months postpartum, or older than 65).
🔎 Let’s Set the Record Straight… Leaking urine when sneezing, jumping on a trampoline, or lifting weights is not normal, even after childbirth or as you age! If this sounds too good to be true, schedule a free discovery call to learn how pelvic floor therapy can help.
Bowel Movements
Stool is formed as nutrients and water are extracted from food during digestion. It is stored in the rectum until a bowel movement occurs. Optimal function includes:
Pooping 3 times a day to 3 times per week.
Minimal effort to start or stop a bowel movement.
No leaking of stool.
The ability to control gas.
Producing soft, formed stool.
2. Core Stability & Breath Coordination
Our core and pelvic floor are intricately connected. Our “six pack” muscles are what we typically think of as our outer core. The inner core includes:
Pelvic floor (base)
Transversus abdominis (TA) (front)
Multifidus (back)
Diaphragm (top, under the ribs)
These muscles move together with your breath to regulate intra-abdominal pressure, support movement, and provide stability. Dysfunction in this system can lead to issues like leaking, diastasis recti, and postpartum core weakness. Your inner core muscles can be harder to connect with and are often impacted by pregnancy and/or surgery which is why it is so hard to reconnect with the inner core postpartum. Breathing mechanics are often one of the first areas addressed in pelvic floor therapy due to the profound impact it has on our daily function.
3. Organ Support & Protection
Your pelvic floor supports and protects vital organs, including the bladder, uterus, and rectum. When it functions properly, it acts as a shock absorber, managing pressure and force throughout the body. A rigid or weakened pelvic floor does not allow force to be dispersed appropriately and can contribute to discomfort or other issues throughout our body including hip, back, neck pain and headaches.
4. Sexual Function & Intimacy
The pelvic floor plays a vital role in sexual function and pleasure. Proper relaxation of these muscles is key for comfortable penetration, and full range of motion allows for a more robust orgasm. If these muscles are too tight or too weak, it can lead to painful intimacy or decreased pleasure. Arousal is an important aspect of intimacy intricately related to lubrication production which helps combat friction, protect tissues, and avoid discomfort.
Side Note - if you’re not already using lube, you should be! Proper lubrication is key for healthy and pleasurable intimacy! Learn more about our recommendations for healthy lube here.
🔎 Let’s Set the Record Straight…
It takes an average of 40 minutes for women to become adequately aroused.
Only 25% of women orgasm through penetration alone—clitoral stimulation is key for most!
Pain during intimacy is NOT normal and could indicate pelvic floor dysfunction.
What Is Pelvic Floor Therapy?
Pelvic floor therapy is a specialized form of rehabilitative therapy that assesses and treats pelvic health conditions. Unlike general physical or occupational therapy, pelvic floor therapists receive additional training to evaluate posture, breathing mechanics, pelvic muscle coordination, and overall function.
Pelvic floor therapy includes a comprehensive evaluation, assessing your posture, breathing, and muscle coordination. An internal exam may be completed but is always optional. It’s important to note that a comprehensive and effective treatment plan can be developed without an internal exam.
Treatment may involve manual therapy techniques, nervous system regulation, targeted exercises, and education on strategies for modifications tailored to address your specific pelvic health needs.
The goal of pelvic floor therapy is to restore optimal function, reduce pain, and improve quality of life.
Restorative Foundations Pelvic Health & Wellness takes a holistic, whole-body approach to pelvic floor therapy—considering factors like sleep, nutrition, stress, movement, daily routines, and self-care—to create a plan that truly works for you in order to obtain lasting results.
Is Pelvic Floor Therapy Right for You?
You may benefit from pelvic floor therapy if you experience:
Leaking when sneezing, laughing, or exercising
Frequent bathroom trips or urinary urgency
Uncomfortable constipation
Painful intimacy
Core weakness
Feeling disconnected from your body postpartum
Pregnancy related changes
Perimenopause-related changes
You may have heard these symptoms are a “normal” part of postpartum or aging. Just because something is common does not mean it is normal - you don’t have to just deal with these symptoms and you don’t have to try to tackle them alone. Pelvic floor therapy can help!
Why Choose Restorative Foundations Pelvic Health & Wellness?
Restorative Foundations empowers women through pregnancy, postpartum, and all stages of life by offering expert, holistic care designed to fit seamlessly into busy schedules.
We offer flexible in-home, virtual, and hybrid visits to make expert care accessible and convenient.
As a mom herself, founder Sarah Kate Orton, OTR/L, understands how hard it is to prioritize self-care. That’s why we bring pelvic health services to you—eliminating the stress of travel, childcare, and scheduling conflicts.
Book Your Free Discovery Call Today!
You deserve to feel strong, supported, and confident in your body. Whether you’re preparing for birth, healing postpartum, or navigating perimenopause, pelvic floor therapy can help.
Schedule your complimentary discovery call to explore how Restorative Foundations Pelvic Health & Wellness can support you on your pelvic wellness journey. This no-obligation, 15-minute video call is an opportunity for us to connect, discuss your needs, and answer any questions. If you decide to move forward, you’ll have the option to schedule your initial evaluation and take the first step toward improved pelvic health.
Click here to schedule your call today!