Pelvic FloorTherapy & Exercises.

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The pelvic floor muscles do not work in isolation. They function as part of an integrated lumbopelvic–hip system and influence, and are influenced by, several surrounding muscle groups:

1. Core and Trunk Muscles

• Transversus abdominis – works synergistically with the pelvic floor to support spinal stability and intra-abdominal pressure control. 
• Multifidus – contributes to segmental spinal stability and coordinated movement. 
• Diaphragm – coordinates with the pelvic floor during breathing and pressure regulation.
   

2. Hip and Pelvic Muscles

• Gluteus maximus, medius, and minimus – involved in pelvic stability, hip control, and load transfer. 
• Hip rotators (including obturator internus and externus) – closely linked to pelvic floor tension and function. 
• Adductors – share fascial and functional connections with the pelvic floor.
   

3. Lower Back Muscles

• Erector spinae – affected through postural control and pelvic alignment. 
• Quadratus lumborum – contributes to pelvic stability and lateral control.
   

4. Inner Thigh and Deep Pelvic Muscles

• Levator ani group (pubococcygeus, puborectalis, iliococcygeus) – primary pelvic floor support muscles. 
• Coccygeus – assists in pelvic floor stability
   

Dysfunction (overactivity or weakness) of the pelvic floor can influence:

• Hip and lower back pain. 
• Core stability and balance. 
• Breathing mechanics. 
• Athletic performance and injury risk.
   

Because of these interconnections, pelvic floor muscle assessment and treatment are often considered within a whole-body functional framework, particularly in women’s health and athletic populations.

Benefits of Pelvic Floor Muscle Massage and Trigger Point Therapy for Female Athletes (Peri-Menopausal and Non-Peri-Menopausal)

Pelvic floor muscle massage combined with trigger point therapy may support female athletes across all life stages by improving pelvic stability, neuromuscular coordination, and core function. These factors are essential for effective load transfer, movement efficiency, and injury risk management during training and competition.

In peri-menopausal athletes, hormonal fluctuations may contribute to changes in muscle tone, connective tissue integrity, recovery capacity, and pain sensitivity. Targeted pelvic floor and trigger point interventions may assist in addressing muscle overactivity, pelvic or lower back discomfort, and altered movement patterns associated with these physiological changes.

In non-peri-menopausal athletes, these techniques may support the management of training-related muscle tension, repetitive load stress, and referred pain affecting the pelvic floor, hips, groin, and lumbar region.

When delivered within the scope of practice and incorporated into an individualised treatment plan, pelvic floor muscle massage and trigger point therapy may contribute to improved functional comfort, movement control, recovery, and sustained athletic performance in female athletes at varying stages of hormonal and physiological change.

1. Basic Pelvic Floor Squat

Purpose: Strengthen pelvic floor while working legs and glutes. (Never overdo any exercises, no matter what  exercises you are doing) 

How to do it:

1. Stand with feet shoulder-width apart, toes slightly out. 
2. Inhale deeply, letting your belly expand. 
3. As you exhale, gently draw your pelvic floor upward and inward (like a Kegel) and engage your core. 
4. Squat down slowly, keeping your chest up and knees over your toes. 
5. Lower until thighs are parallel to the floor (or as comfortable). 
6. Inhale at the bottom, then exhale and push through your heels to stand, keeping pelvic floor engaged. 
7. Repeat 8–12 reps, 2–3 sets.
    

Tip: Think of your pelvic floor as a “basket” you’re lifting slightly as you squat.

2. Squeeze-and-Squat (Optional Progression)

Purpose: Add dynamic pelvic floor contraction to each movement.

• At the bottom of the squat, squeeze pelvic floor muscles hard for 2–3 seconds before standing up. 
• Repeat 8–10 reps, 2 sets.
   

3. Wall Squat with Pelvic Floor Engagement

Purpose: Supportive version for beginners or if recovering postpartum.

1. Stand with your back against a wall, feet slightly forward.
    
2. Inhale, exhale while engaging the pelvic floor and core. 
3. Slide down the wall into a squat, hold 3–5 seconds. 
4. Stand up slowly, maintaining engagement. 
5. Repeat 8–12 reps, 2 sets.
    

4. Tips for Squats with Pelvic Floor

• Do not overstrain: Only squeeze your pelvic floor gently, especially if healing. 
• Coordinate breathing: Inhale going down, exhale coming up while engaging the pelvic floor. 
• Posture matters: Keep chest lifted, shoulders relaxed, knees aligned over toes. 
• Progress slowly: Add hold at the bottom or light resistance when ready.