Pelvic Floor and Bracing Strategies for Optimal Performance
This blog is a guest post from Meghan Davidson from Soulshine Pelvic Health.
The pelvic floor doesn’t get the attention it deserves. People often only think about pelvic health in reference to bladder control or postpartum recovery, but it’s a key player in stability, strength, and overall performance. Whether you’re lifting weights, training for a sport, or just trying to move better day-to-day, understanding your pelvic floor and how it works with bracing strategies can make a big difference.
What is the Pelvic Floor and What Does it Do?
Let’s start with the basics: your pelvic floor is a bowl of muscles at the base of your pelvis. It supports your organs, contributes to bladder and bowel control, plays a role in sexual health, and works as part of your core to stabilize your spine and hips. Think of it as the foundation of your house—if it’s not working well, everything above it struggles too.
But here’s the thing: the pelvic floor doesn’t work alone. It’s part of a team with your diaphragm, abdominal muscles, and back muscles. Together, they create a pressure system that supports your body during movement. When the pelvic floor is too tight or too weak, though, it can throw the whole system out of balance.
What is Bracing?
Bracing is what we do to stabilize our core and protect our spine when we’re moving or lifting something heavy. It’s like creating a “cylinder of support” around your torso using your core muscles. And yes, your pelvic floor is part of that process.
Here’s how it works: when you breathe out and gently tighten your abdominal and pelvic muscles, you create stability. This stability allows you to move with control, whether you’re lifting weights at the gym, picking up your kid, or even running.
Why Does It Matter?
The way you brace can either help or hurt your pelvic floor. A common mistake people make is over-bracing—squeezing their abs too hard and holding their breath. This creates too much pressure, which can strain your pelvic floor and even lead to issues like hernias or pelvic organ prolapse.
Good bracing is about balance. It’s about finding the right amount of support so your pelvic floor can do its job without being overloaded.
Signs Your Pelvic Floor Needs Some TLC
Here’s the deal: your pelvic floor is working even if you’re not thinking about it, but sometimes it needs extra help. You might need to check in with a pelvic floor specialist if you notice things like:
Leaking urine when you run, jump, or sneeze (this is common but not “normal”).
Persistent hip, back, or pelvic pain that doesn’t go away.
Trouble maintaining stability during lifts or movements.
A sense of heaviness or pressure in your pelvis.
If any of this sounds familiar, it’s worth getting an evaluation. You don’t have to just “live with it.”
How to Combine Pelvic Floor Engagement with Bracing
So how do you engage your pelvic floor and brace the right way? Here are a few tips to get started:
Start with Your Breath
Your breath is connected to your pelvic floor. Practice diaphragmatic breathing: as you inhale, let your belly and ribs expand, and as you exhale, gently draw your pelvic floor and lower belly in. Don’t clench. Find that subtle control.
2. Learn to Let Go
This one’s important. Strength isn’t just about squeezing muscles; it’s also about relaxing them. A lot of people think they need to tighten their pelvic floor all the time (like doing kegels), but letting go is just as critical, especially for things like bowel and bladder function.
3. Practice with Movement
Once you’ve nailed the basics, try incorporating pelvic floor engagement and bracing into movements like squats or deadlifts. Exhale as you lift or stand up, and focus on maintaining control without over-squeezing.
4. Work With a Pro
If you’re not sure if you’re doing it right, or if you’re experiencing symptoms, it’s always worth seeing a pelvic floor physical therapist. They can help you figure out what’s going on and give you exercises tailored to your body.
The Bottom Line
Pelvic floor health can help you avoid symptoms, feel stronger, and move better. If you’re already working with Salerno Sports Therapy, adding pelvic floor engagement and bracing strategies to your routine can enhance your results and help prevent injuries.
The best part? These strategies aren’t just for athletes. Anyone can benefit from a little pelvic floor love. Whether you’re rehabbing from an injury, chasing a personal record, or just trying to keep up with life, your pelvic floor is here to help.
About Meghan Davidson
Meghan Davidson is a licensed pelvic floor physical therapist and founder of Soulshine Pelvic Health. With over five years of experience, Meghan specializes in helping individuals address pelvic floor dysfunction, including issues related to bowel, bladder, and sexual health, as well as pregnancy and postpartum recovery. Her approach is holistic, focusing on the whole person and tailoring treatments to fit each patient’s unique needs and goals. Meghan is passionate about empowering her clients with the knowledge and tools to improve their pelvic health, prevent injuries, and enhance their quality of life. When she’s not working, Meghan enjoys staying active, connecting with her community, and spreading the word about the often-overlooked importance of pelvic health.
