Back to Basics: Layers of the Pelvic Floor
The pelvic floor has 3 layers of muscle, and 4 basic functions. Today I’ll cover the anatomy and layers, but each function deserves their own post, so keep checking back for more detail over the next few weeks.
*If you learn better by watching and hearing, click here to get access to a video I made covering everything in this post!
The most superficial layer consists of relatively tiny muscles that are much appreciated. Their primary job relates to sexual function. They create a triangle whose angles land on the pubic bone in front and each sitbone. One muscle reaches on each side from the pubic bone to each of the sitbones. Another reaches sitbone to sitbone across the perineal body (a very important junction of muscle and tendon between the vagina and anus, which can be torn during birth). The third group of this layer wraps from the pubic bone, around the vagina and urethra, meeting at the junction of the perineal body.
The deepest layer acts like a bowl and covers the majority of the space between the pelvic bones. This layer is largely for pelvic organ support, and because of the relative size of the muscles, is most likely what you feel tightening if you do a kegel.
In between those is a middle layer that includes sphincters (aka round muscles) around the urethra and the anus. These are SUPER important (and do so much without us thinking about it!) as they keep us from leaking urine or stool all day long.
When you contract the pelvic floor, you’re likely squeezing all three of the layers, superficial to deep and front to back. Some people can differentiate front to back, but it takes a lot of body awareness.
Most of the muscles are just like any other muscle in your body: they can be strong and toned, weak, atrophied, tight, or have trigger points (or “knots”) in them. Crazy, huh? That also means they’re trainable, so if they’re weak, they can learn to be strong. If they’re too tight or painful, they can learn to relax. Sometimes they need massage or release. They’re like your shoulder muscles: if you hold tension there, you can remind yourself to drop your shoulders and relax. But often times it takes a good relaxing massage to really get them to release. The pelvic floor can be the same. (Please oh please make sure you find a trained and licensed professional to do this work!)
The next few posts will break down the functions of the muscles: Sexual, Support, Sphincters, and one I didn’t mention yet: Stability. Stay tuned or sign up for my email list to get it sent right to your inbox!