Katie's core tip: The relationship between the diaphram and pelvic floor

Jun 9, 2024

 by Katie Wolny

Here’s a simple explanation of the relationship between the diaphragm and pelvic floor when lifting weights:

• Core stability: The diaphragm and pelvic floor work together to create a stable core. When you lift weights, the diaphragm contracts and pushes down, while the pelvic floor contracts and pushes up. This coordinated effort creates pressure in the abdominal cavity, stabilizing your spine and preventing injury.

• Breathing and bracing: Proper breathing techniques involve taking a deep breath (engaging the diaphragm) and holding it while lifting. This increases intra-abdominal pressure, which is supported by the pelvic floor muscles, providing additional support and strength.

   

  
  
  As you inhale (breathe in), your diaphragm expands down and your pelvic floor relaxes down, which is eccentric loading of the pelvic floor and abdominals when done under load.

  As you exhale (breathe out), your diaphragm goes up and your pelvic floor lifts. This is a natural feedback loop within the body that creates a strong, dynamic pelvic complex. Check out this video to learn 360 breathing.

  Strong abdominal and pelvic floor muscles can handle this eccentric load of breathing while holding a brace to stabilize the spine and pelvis and support pelvic organs. This helps to balance out pressure so it’s going to all the right places.

• Preventing leakage and injury: Engaging both the diaphragm and pelvic floor muscles correctly helps prevent urinary leakage and reduces the risk of injuries like hernias or pelvic organ prolapse. They create a balanced, supportive system that manages the pressures of heavy lifting effectively. Here's a great post for you if you leak a little during exercise - You may not have pelvic floor dysfunction, and these exercises can help you activate your pelvic floor realistically and sustainably.