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
Inspiration
Expiration
Pelvic Floor Dysfunction
 Pain
 Instability
 Loss of balance and power
 Loss of aesthetic line & flow
 Incontinence- stress, urge or mixed
Incontinence
Myths
Facts
 It only happens to elderly
 51.9% of elite athletes report
leakage
 It is normal with activity
 It is never normal to leak
 Limiting fluid intake will
help
 Limiting fluid can increase
bladder irritability
 Pelvic exercises don’t work
 Pelvic floor strengthening is
effective with proper
technique
 You just have to live with it
 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 Position
Dynamic 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