The Pelvic Floor - Live Freely

The Most Important Muscle Group

You’ve Probably Never Thanked

Let’s be honest: out of all the body parts we obsess over, sculpt, flex, and parade on social media, the pelvic floor has never had its fair share of glory. Sure, abs get the glamour shots, biceps get the bragging rights, and glutes have thriving fan clubs — but the pelvic floor? Crickets.

Which is wild, because your pelvic floor is basically the unsung hero that keeps the entire lower half of your torso functioning like a well-behaved public citizen.

And here’s the kicker: pelvic floor health isn’t just a “women’s issue.” It matters for men, women, kids, athletes, grandparents, and everyone in between. If you have a pelvis (spoiler: you do), this blog applies to you.

So… what is the pelvic floor?

Great question. Think of it as a hammock made of muscle and connective tissue that hangs between your tailbone and pubic bone. It keeps your organs supported — including the bladder, bowel, and for those with them, reproductive organs. It’s like a loyal security guard for your insides.

It also plays a role in:

🟢 bladder control

🟢 bowel control

🟢 posture

🟢 sexual function

🟢 stability and movement

🟢 and the general goal of not leaking during life’s more… bouncy moments

You know, all the things that go unnoticed until something goes wrong. Then it goes from “What pelvic floor?” to “Dear God why didn’t anyone tell me about this sooner?”.

Pelvic Floors: Not Just for Grown-ups

We tend to associate pelvic floor chatter with childbirth or ageing, but kids can have pelvic floor issues too. Things like bedwetting, constipation, coordination difficulties, or toileting anxiety can all involve the pelvic floor.

And men? Oh, men have pelvic floors. Important ones. Pelvic floor dysfunction in men can show up as urinary leakage (especially after prostate surgery), difficulty emptying the bladder or bowels, pelvic pain, or sexual dysfunction.

Translation: everyone’s invited to this party.

Okay, but what makes a pelvic floor “healthy”?

A healthy pelvic floor is like any well-adjusted muscle group: it knows when to tense, when to relax, and how to coordinate with the rest of the body.

Dysfunction shows up in two main categories:

1. Too weak

Signs might include:

• leaking when you cough, laugh, run, sneeze, or jump on a trampoline (trampolines are savage, by the way)

• difficulty holding in wind or stool (sorry, science is science)

• pressure or heaviness in the pelvis

• reduced sexual function

2. Too tight

Signs might include:

• constipation or straining

• pelvic pain (in the perineum, genitals, hips, or lower back)

• pain during sex

• difficulty initiating urination

• difficulty relaxing for toileting

• discomfort from sitting for long periods

Fun twist: a lot of people with tight pelvic floors try to “Kegel their way to victory,” only making things worse. When in doubt, ask a specialist before clenching enthusiastically.

Strengthening the Pelvic Floor: It’s Not Just “Squeeze and Hope”

We love a good muscle-strengthening moment — but pelvic floor training is more nuanced than squeezing like you’re holding in a phantom fart and then calling it a day.

Effective training includes:

✔ Strength (contractions)

Learning how to properly engage the muscles.

✔ Endurance

Holding contractions for longer without shaking like a baby deer on an icy hill.

✔ Coordination

Activating at the right time — like during jumping, lifting, sneezing, coughing, or when your toddler decides to sprint into traffic.

✔ Relaxation

Because overactive muscle groups deserve chill time too.

But why train it?

Excellent question. Here are some research-backed benefits of pelvic floor training:

🟢 reduced leakage

🟢 reduced constipation

🟢 improved sexual function

🟢 reduced pelvic pain

🟢 improved posture and core stability

🟢 smoother transitions through developmental stages (for kids)

🟢 better bladder and bowel control for adults of all ages

🟢 more confidence in movement and athletic activity

Also: jumping jacks suddenly become less terrifying.

What About Rehab Coaches & Pelvic Floor Training?

This is where we at rehabcoach.co.nz come in (yes, this is the shameless plug portion — but an important one).

We specialise in pelvic floor training in a way that’s:

✨ evidence-based

✨ trauma-informed

✨ inclusive for men, women, and children

✨ connected to full-body rehabilitation

Because the pelvic floor doesn’t exist in isolation — it’s part of a bigger functional system involving breath, posture, motor control, and nervous system regulation.

And for individuals working through mental health challenges, trauma, or neurological conditions, pelvic floor dysfunction can show up in sneaky ways — often intertwined with the stress response. So having coaches who understand both physiological rehab and emotional wellbeing isn’t a luxury… it’s essential.

How to Get Started (Without Awkwardly Googling in Incognito Mode)

Here’s how to kick things off like a responsible pelvic-floor-having adult:

✔ get assessed (don’t self-diagnose; your pelvic floor deserves more than vibes-based medicine)

✔ learn proper activation and relaxation techniques

✔ apply to daily movement and tasks

✔ progress training with intention (not just clenching randomly at red lights)

✔ work with professionals who actually understand the whole system

We’re here for that. And we promise to keep it educational, respectful, and as non-awkward as humanly possible.

Final Thoughts: Pelvic Floors Deserve Better PR

If you leave this blog with nothing else, let it be this:

If you have a pelvis, you have a pelvic floor. And if you have a pelvic floor, it deserves training, care, and attention.

No shame. No stigma. No weirdness. Just function, empowerment, and — ideally — dry underwear.