Pelvic Floor 101 Class 3 - Pelvic Diaphragm Muscles

Hello Students,

Before we learn about the functions of the pelvic diaphragm muscles, let's identify them by locating them in the figure below.

Identify the following muscles:

1. pelvic diaphragm
2. pubococcygesu
3. puborectalis
4. iliococcygeus
5. coccygeus
6. piriformis
7. ilacs
8. psoas major

Upon learning location and function we begin to understand our pain and why relaxation exercises, stretching, lengthening and strengthening is a must if we want to begin resolving our pain. As different and unique as we all are we are very much alike.

IC patients often focus solely on diet when the FACT is strengthening muscles is just as if not more important than diet. Diet should should consist of foods that are easy to digest and that are fast existing which, we will talk more about in future lessons. If you think that food does not affect your pelvic area think again.

Male Pelvis

Female Pelvis





The pelvic diaphragm is the largest muscle group in the pelvic floor and is responsible for most of the function or dysfunction of this area.


This layer is divided into the coccygeus muscle and the levator ani muscles.



The coccygeus muscle originates at the spine of the ischium, inserts on the anterior portion of the coccyx and S4, and is innervated by the ventral rami of sacral nerves 4 and 5. The coccygeus flexes the coccyx and may help stabilize the sacrum through its scarococygeal attachments.



The levaotor ani muscle is further divided into the ilococygeus and the puboccoccygeus muscles. The iliococcygeus originates from the pubic ramus and arcus tendentious ligament (an extension of the obturatior internus fascia) and inserts on the coccyx.


The puboccoccygeus muscles is divided into the pubovaginalis and puborectalis muscles. The pubovaginalis originates at the posterior aspect of the os pubis and inserts on the perineal body and vaginal walls, forming a sling around the vagina.


The puborectalis originates from the pubic bone and obturatio internus fascias and inserts onto the coccyx and lateral walls of the rectum, similarly forming a sling around the rectum.


The innervation of the levator ani muscles is from the inferior rectal branch of the pudendal nerve of S2 through S4 and ventral rami of S2 through s4. The function of the levator ani muscles is to support the pelvic viscera.


The pelvic diaphragm muscles are approximately 70% slow-twitch muscles fiber (type1) and 30% fast-twitch muscles fibers (type 2). Both types of muscles fibers have specific functions in the pelvic floor, and a complete exercise program should train both types of muscles fibers. The physiology of these muscles is similar to that of other skeletal muscles. Sensation in the region is limited and may be decreased with surgery or childbirth. The PFM responds to quick stretch and has extensive fascia throughout the muscle layer.


The PFM contract as a unit to achieve various functions. Impairments can occur in a single layer or throughout the entire skeletal muscle layers.


Related Muscles


The piriformis and the obturator internus (the intrapelvic hip rotators) are located within the pelvis and can affect the function of the PFMs. The piriformis originates on the anterior surface of S1 to S4. (See The Anterior Sacroiliac ligament in the figure below)

It's inferior border is close to the superior border of the coccygeus muscle and it inserts at the great trochanter of the femur. (See Greater Trochanter in the figure below)

The obturator internus originates at the inner rim of the obturator foramen and inserts onto the great trochanter.

The levator ani muscles attach to an extension of the obturator internus fascia (i.e. the arcus tendinous, also called the white line). (see white line in the figure below)

This muscles is best envisioned three dimensionally. Impairments in length, strength, endurance, and patterns of recruitment of the piriformis and obturator internus muscles often contribute to PFM impairments and vice versa. Hip function may need to be considered with pelvic floor dysfunction and pelvic floor dysfunction with hip dysfunction.

The adductor muscles group also may participate in PFM pain syndromes. The muscle originate at the pubic ramus and ischial tuberosity, inserts on the posterior femur and medial femoral condyle, and is innervated by the obturator and sciatic nerves. Adductor fascia at the pubic rami is in close proximity to the superficial perineal muscle fascia.

The psoas minor and major muscles originate form vertebral bodies and disks of T12 through L5. The iliacus muscle originate at the medial iliac fossa. Both muscles fuse and travel in an anteroinferior direction under the inguinal ligament to insert onto the lesser trocanter of the femur.

The iliopsoas muscle is innervated by the L2 , L3 and L4 spinal nerves. It is a key muscle to treat in lumpbopelvic dysfunctions. Travell and Simons Call it the hidden prankster and stress its importance in pelvic function.

Trigger points in the psoas muscles are a common cause of pain in both the lower back and the groin. They can also contribute to gynecological symptoms . Despite their seeming inaccessibility, psoas muscles are actually very easy to massage. Psoas trigger points refer pain to low back. When the trigger points are really bad, back pain can extend from the lower shoulder blade area to the upper gluteal region. Pain is worse when you're standing. Sit-ups are impossible and you may have difficulty getting up out of a chair. Severely troubled psosas muscles may prevent you from standing or walking so it is very important to exercise these muscles.

How to exercise Psoas trigger points can be found HERE

Deep Tissue massage for Psoas Muscle can be found Here

Psoas Muscle Exercise can be found Here

Your assignment is is the read this material and re-read it again. Locate the different muscles that are shown on the pics/figures and to do watch the three videos and try out these exercise. Don't be afraid to have your partner watch the video's with you or teach him/her how to do these exercise so they can help you. This also helps to bring the two you closer together.

Next we will return to this same page and begin learning the definition, functions etc.......

PS: Sorry I am late posting the class, we had a few family crisis this week.

Gloria Prater, Wellness Educator

Feel free to ask questions or make comments.

MAKE FRIENDS WITH YOUR PELVIS

(Benefits)

We can be friends with our pelvis!

Why is it that we can have empathy for another IC patient but we find it hard to have empathy for ourselves. I cannot speak for everyone but in the last fifteen years I have come across so many IC patients that feel guilty that they are unable to participate fully in life, their children's lives, have spontaneous intercourse with their partner, work outside the home, go to a movie with a friend, or be able to help their aging parents.

The guilt I felt was as chronic as the pelvic discomfort and pain. I hated my body, my life and I wanted to die.

After suffering for more than twenty-five years I finally realized that I had to let go of the things that were nor serving me. I had to learn to live in the moment and accept that I had painful bladder syndrome and chronic pelvic pain. I also realized that it was time for to stop solely relying on my doctors (i mean after 25 years my syndrome progressively got worse not better) and take responsibility for my health care.

As a child I was taught "it is better to give than receive" and I gave to everyone but myself. I remember thinking to myself, why is it so difficult to open up to myself?

I mean it is typical to feel resentful, or at least frustrated when we're faced with chronic pelvic pain that interrupts not only your activities of daily living but your relationships too.

I remember my counselor saying "We all have options regarding how to respond to physical and emotional health"! My first reaction was "defensive", I wanted to rip her head off and scream "I don't have a choice over this chronic pain" but I stopped myself, I listen to what she was saying and she was absolutely right. I had a choice over how I reacted to the pain.

My counselor went on to say " have you ever thought about making friends with your pelvis"? She, recommend that begin doing so by enrolling in a beginners yoga class.

My reply - " how am I going to do yoga with the pain I am in and I cannot afford to have another bill". My counselor pointed out the obvious to me which was if I didn't try I would know and she kindly referred me to a free beginners yoga class that took place on the beach (less than 1 mile from my front door) every morning at 7AM and the public library were I could rent a beginners DVD for free.

I was fresh out of excuses so, I made the phone call and registered for the yoga class on the beach.

Over the years I had developed a negative thought pattern so before attending my first class I became very critical of myself. I was so nervous that I wouldn't fit in or be able to do the poses, and that the other students would have these perfect yoga bodies. I walked into the beach and saw a whole range of people - big and small, young and old, fit and not so fit. I remember thinking, dam-it, I fit in.

After three months of practicing three times a week, I felt stronger and my pelvis was more at ease. My pelvis was no longer in a chronic state of tension, but more important, the critic in my head began to quiet down. I began learning to take the focus off my pelvis and to focus on my breathing and the yoga poses.

I was experiencing the beginning of a longer process: accepting my pelvis as it was in that moment.

Yoga was the beginning of my healing journey and it can be yours too.

Millions of IC patients - most of them women - struggle each day with feelings of shame and inadequacy about their bladder and pelvic pain. In fact, studies have shown that most patients develop clinical depression and or anxiety.

In recent studies we have learn that yoga can help women feel better about their bodies.

Yoga makes a difference because it emphasizes self-acceptance, something that's largely missing for those of us who live with chronic pain. Odd as it seems, the pelvis which gives life, begins to get nothing but our scorn which intensifies our pain both physically and emotionally.

Start retraining your focus and thoughts and make friends with your pelvis.

I highly recommend making yoga part of your lifestyle and if you are practicing yoga at least 3 x per week for 30 Min's you may want to take the next step by practicing meditation.

Caution:

If you are under a doctors care for specific health problems or you are pregnant please consult with your physician before starting any type of exercise program.

Much Love

Gloria Prater, Whole Health Educator and IC Patient

Join the IC Anonymous Fellowship HERE!

YOGA BENEFITS

Fish Pose (Matsya-asana) Instruction:

1		Lie flat on the back in the shava-asana.
2		Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.
3		Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
4		Return to the shava-asana.

Durations/Repetitions:

Since this is not a difficult posture, it is recommended that you breath while holding it for between two and four minutes. If you are uncomfortable breathing, hold the posture for the duration of the inhaled breath. Repeat two or three times.

If you have any medical concerns please consult your physician before attempting this exercise.