Back to School: The 32 Essential Lessons You Missed About Pelvic Health
It’s back to school season, which means it’s time to learn what you should have been taught about the pelvic floor and pelvic health in health education. So buckle up buttercup, here are the top 32 things you should have learned!
The bottom of your pelvis if called the pelvic floor.
There are 3 holes for women and 2 for men in the pelvic floor.
The first hole is the uretha, this is where you pee from.
The second hole is the introitus (most people call this the vagina), but the vagina is actually inside and you can’t see it.
The third is the anus, this is where you poop from.
The urethra is attached to the bladder.
The introitus is the vaginal opening and the vagina attaches to the cervix and uterus.
The anus is the opening for the colon.
The pelvic floor is made up of muscles, ligaments, and fascia.
The pelvic floor controls the bladder and bowels to keep pee, poop and gas in or let it out.
When you have an urge to pee your pelvic floor contracts without knowing to control the urge.
The pelvic floor also has a sexual function and is part of the clitoris.
The pelvic floor has the ability to contract and relax involuntarily (it does it on it’s own) and voluntarily (you mentally tell it).
The area around the introitus is called the vulva and includes the labia minor and majors.
The normal frequency to pee is 6-8 times per day and 0-1 time per night (unless pregnant or over 65 years old).
You should have one formed bowel movement per day, but average is 0-3 times per day up to every 3 days.
Squatting helps you poop.
Drink 1/2 your body weight in ounces of water per day.
Healthy hormones helps your pelvic floor stay healthy.
Straining to poop may be a sign of an unhealthy pelvic floor.
Painful periods are not normal.
Sex should not be painful.
Your pelvic floor is linked to your respiratory diaphragm and how you breath can impact it’s function.
The pelvic floor is meant to lengthen on inhale and rebound or contract on exhale.
Your pelvic floor is part of the deep core system which also includes the transverse abdominus (deep abs), respiratory diaphragm and multifidus (back muscles)
The pelvic floor stabilizes the joints of your pelvis, hips and spine, which core accessory muscles, glutes, adductors (inner thighs), psoas, and the other abs.
The pelvic floor supports the position of the pelvic organs (bladder, uterus, colon).
It is not normal to leak urine, stool or gas.
Stress and jaw tension can impact the pelvic floor.
A tight or weak pelvic floor can cause pelvic and period pain.
Kegels are isolated pelvic floor exercises; if you have a healthy pelvic floor you may not need to do them.
A healthy pelvic floor helps with general stability and movement for sports and leisure activities.
Did any of these surprise you? Would you add anything?
This is part 1 of a 3 parts series for what you should learn about the pelvic floor. The other two list pelvic floor essential facts before and after having a baby. Discover key insights about your pelvic floor's role in pregnancy, birth, and beyond. Arm yourself with essential knowledge to better understand your body and recognize red flags, guiding you toward informed decisions and proactive care.