Correct Breathing, Pelvic Floor and Core Connection

What does it mean to "integrate the core" or to "connect" your diaphragm and pelvic floor?

What is a Connection Breath?

So...I talk alot about making sure you have got a good core and breath connection...WHY? Well...A strong, properly functioning core is the foundation to all pain free healthy movement. Unfortunately, there is a lot of misinformation/ misunderstanding, on how to train the core for the best way for it to function.

The deep central stability system, made up of the diaphragm, pelvic floor, transverse abdominus and the multifidus ALL collectively make up the 'core'. These four muscle systems (the pelvic floor is made up of way more than one!) need to work as a well oiled, well timed and conditioned coordinated system. Not only this but they also need to coordinate in unison with the glutes, in order to provide a stable foundation for the body’s movements. BASICALLY..., this system is not static. It’s dynamic! so its constantly fluid and moving and working, not stagnant.

The system doesn't stop! It constantly moves each time as you inhale and exhale.

The pelvic floor is one part of the system, but doesn’t work in isolation. The pelvic floor/deep central stability system turns on FIRST.

When this is functioning properly, it moves constantly. As we breathe in, the pelvic floor is relaxed and as we breathe out it rebounds up to support the system. This is why I always teach my clients to draw the pelvic floor up and think about the engagement of the stomach muscles (more so the transverse abdominis) as they exhale, drawing the diaphragm down. When your ribs are aligned over your pelvis, and you grade your pelvic floor contraction to the task at hand, you are setting yourself up for success. Yipee!!

On the first session I always teach my clients how to connect their core and pelvic floor by first explaining the system, and then having them access it in different positions (sitting, standing, lying) and advance this onto different movement patterns e.g squat, lunge, reach etc, movements that we all carry out on a daily basis. Everyone is different and learns at different rates but one thing is for sure, they all manage to really grasp and gai control of their pelvic floor, core control and breathe. and THAT is one of the most powerful foundation skills to know and have