Meet Your Core Cylinder
When considering the pelvic core, many people think about pelvic floor and abdominals. Yes to all of those.
Let’s take it a little further to consider the muscles that include the pelvic floor, the respiratory diaphragm and what is in between. These two diaphragms create a cylinder in the torso. When they are in synch with one another, they create fluid movements through the center of the body.
This motion happens naturally to an extent, but we can lose touch with it. Which means, we can also re-connect to the function of the pelvic core. When working with the pelvic floor it is important to consider the respiratory diaphragm and vice-a-versa.
Respiratory Diaphragm - The Main Character
Many people call this “the diaphragm” and that’s the end of the story. It happens to be one of two diaphragms and its partner is very important. This muscle sits around the bottom rim of the rib cage and forms a dome shape when at rest. It has a central tendon that it contracts into. A very unique muscle and feature in the human body.
Place your hand in a dome on a table. Flatten it as you inhale and return to the dome shape as you exhale. This is how the respiratory diaphragm functions inside your thorax to press the abdominal contents downward, allowing the lungs to expand and receive air.
The Pelvic Diaphragm: The Other Partner
Often called the pelvic floor, this other set of muscles that lie in a transverse arrangement in the center of the body (there are more in the underside of the jaw) and move with breath. They are essential in controlling bowel movements and stabilizing the pelvis. Being overly tight or too weak can both cause issues with systemic function.
The Dance of Breath: How the Two Diaphragms Coordinate
Imagine a flat disc of muscle just below your ribs (respiratory diaphrgram) RD and another in the bowl of your pelvis (pelvic diaphragm) PD otherwise known as the pelvic floor).
As you inhale the RD contracts and pushes the organs down, while the PD relaxes.
When you exhale the PD contracts to support the organs and the RD relaxes up into the rib cage.
Why Do They Fall Out of Sync?
The contraction of these two groups of muscles happens without conscious thought, just like many functions in the body. However, the relationship can become imbalanced and dysfunctional because of life happenings that include:
Sports
injuries
pregnancies
weight gain
lack of exercise
stressful postures
Honing in on the pelvic core can provide relief, strength and healing for the muscles, soft tissues and entire system. This includes digestion, cardiovascular function and immune to name a few.
A Quick Mindful Breathing Exercise
Let's connect your pelvic floor to your core and enhance the integrity of the centering cylinder in your body.
Place one hand on the opening of your ribs and the other lower down on your abdomen.
Sit with your breath for a few cycles and notice how the organs get compressed downward when you inhale.
Feel the Respiratory Diaphragm making room for lung expansion and inspiration.
The Pelvic Diaphragm beneath your bladder relaxes, almost as if you are going to urinate. Yet, many people keep it contracted and tense.
As you exhale the Respiratory Diaphragm returns to the hut of the ribs and you can connect to the pelvic diaphragm with a mindful contraction of the pelvic floor and abdominal muscles.
Observe this relationship a few times.
Feel it.
Connect.
Coordinate.
Integrate.
This mindful moment synchronizes your system with awareness.
It's so lovely.
Visualize and Learn More
If it’s challenging to connect with, view images of these two diaphragms to raise anatomical awareness. Or, take it a level deeper with a real human muscle whisperer (that’s me!).
Register for the pelvic core embodied anatomy zoom class on Friday 11/13 1:30-3pm MT to get hands on instruction and guidance. The recording will be sent to to anyone who registers. Join us live or catch the replay later.