Pelvic Floor & Squatting: Mechanics, Engagement, and Dysfunction

How do you squat your pelvic floor?

The phrase "squatting your pelvic floor" refers to understanding how the pelvic floor muscles engage and function during the squat exercise, and how to optimize this interaction for support, strength, and overall pelvic health.

Understanding the Pelvic Floor and its Role

The pelvic floor is a hammock-like group of muscles, ligaments, and connective tissues located at the base of your pelvis, stretching from the pubic bone to the tailbone and between the sit bones. Far from being a static structure, it's a dynamic muscle group integral to several vital functions:

• Support: It supports the pelvic organs (bladder, uterus/prostate, rectum) against gravity and intra-abdominal pressure.
• Continence: It controls the opening and closing of the bladder and bowel, preventing leakage.
• Sexual Function: It plays a role in sexual sensation and function.
• Core Stability: It works synergistically with the diaphragm, multifidus, and transverse abdominis as part of the "inner core unit," contributing significantly to spinal and pelvic stability.

The Squat and Pelvic Floor Mechanics

The squat is a fundamental human movement that involves significant changes in intra-abdominal pressure (IAP) and pelvic floor muscle length. Understanding this interplay is key to "squatting your pelvic floor" effectively:

• Descent (Eccentric Phase): As you lower into a squat, the pelvic floor muscles lengthen and stretch to accommodate the descending pelvic organs and the increase in IAP. This lengthening is crucial for flexibility and proper function. Ideally, the pelvic floor should relax and lengthen during this phase.
• Ascent (Concentric Phase): As you ascend from the squat, the pelvic floor muscles should naturally shorten and contract, lifting the pelvic organs back into place and contributing to the expulsion of air. This contraction helps manage the IAP generated during the exertion phase.
• Intra-Abdominal Pressure (IAP): During a squat, especially with load, IAP increases significantly. The pelvic floor, in conjunction with the diaphragm and abdominal muscles, must manage this pressure to prevent undue strain on the pelvic organs or the spine. An inability to properly manage IAP can lead to pelvic floor dysfunction.

Optimizing Pelvic Floor Engagement During the Squat

To ensure your pelvic floor benefits from and is protected during the squat, focus on these key elements:

• Diaphragmatic Breathing (360-Degree Breath): This is paramount.
  • Inhale on Descent: As you lower into the squat, take a deep, diaphragmatic breath, allowing your belly and lower ribs to expand outwards in all directions (360 degrees). Simultaneously, allow your pelvic floor to relax and lengthen downwards. Think of your diaphragm descending and your pelvic floor yielding to create space.
  • Exhale on Ascent: As you initiate the upward movement, exhale slowly and steadily. As you exhale, gently draw your belly button towards your spine and simultaneously perform a gentle "lift" of your pelvic floor, as if stopping the flow of urine and drawing up your sit bones. This coordinated exhale and pelvic floor lift helps manage IAP and provides support. Avoid holding your breath (Valsalva maneuver) unless performing maximal lifts under expert guidance, as it can excessively strain the pelvic floor.
• Pelvic Floor Relaxation on Descent: Actively think about letting go and lengthening your pelvic floor as you squat down. This is not a "bearing down" but a controlled release. If your pelvic floor is overly tense or hypertonic, it may struggle to lengthen, potentially leading to dysfunction.
• Gentle Pelvic Floor Engagement on Ascent: The "lift" should be subtle, not a forceful clench. It's a coordinated effort with your exhale and the contraction of your glutes and quads. Avoid over-squeezing or "bearing down" as you stand up.
• Maintain Pelvic Neutrality: While a slight posterior pelvic tilt at the bottom of a deep squat (often called "butt wink") is normal for some, strive to maintain a relatively neutral spine and pelvis throughout the movement. Excessive anterior or posterior tilting can alter pelvic floor mechanics and potentially increase strain. Focus on engaging your deep core muscles to stabilize your spine.
• Controlled Movement: Avoid rushing the squat. A controlled descent allows for proper pelvic floor lengthening, and a controlled ascent facilitates effective engagement.

Signs of Pelvic Floor Dysfunction During Squats

If you experience any of the following symptoms during or after squatting, it may indicate pelvic floor dysfunction:

• Urinary or Fecal Leakage: Even a small amount of urine or stool.
• Heaviness or Bulging Sensation: A feeling of something "dropping out" of your vagina or rectum.
• Pain: In the pelvis, low back, hips, or during intercourse.
• Inability to Engage or Relax: Feeling like you can't properly contract or release your pelvic floor muscles.
• Holding Your Breath (Valsalva Maneuver): Habitually holding your breath during exertion, which can significantly increase IAP and strain the pelvic floor.

When to Seek Professional Guidance

While the squat is a highly beneficial exercise, it's crucial to address any signs of pelvic floor dysfunction. If you experience persistent symptoms, are pregnant or postpartum, or have pre-existing pelvic health concerns, consult with a qualified professional. A Pelvic Floor Physiotherapist (or Physical Therapist) specializes in assessing and treating pelvic floor dysfunction. They can provide personalized guidance on breathing mechanics, exercise modifications, and specific pelvic floor exercises to ensure safe and effective squatting.

Conclusion: Squatting for Pelvic Health

"Squatting your pelvic floor" isn't about isolating and squeezing these muscles throughout the movement, but rather about integrating them seamlessly into the biomechanics of the squat. By focusing on diaphragmatic breathing, controlled pelvic floor relaxation on the descent, and a gentle lift on the ascent, you can transform the squat into a powerful exercise that not only strengthens your lower body but also enhances the function and health of your crucial pelvic floor muscles. Mindful movement and listening to your body are always key to a safe and effective fitness journey.