Webinar Recap: Pelvic Floor & Coaching

Sep 27

Speaker: Brett Best (PT & Holistic Core Restore® Coach)

Pelvic floor 101: A responsive “hammock/trampoline” of muscles supporting continence, sexual function, organ support, lymph/venous return, and pelvic stability. It’s part of the deep core canister with the diaphragm, transverse abdominis, and multifidus.
Not just a “women’s issue”: Men can experience pelvic floor dysfunction (post-prostate surgery incontinence, erectile dysfunction, low-back-pain links).
Dysfunction ≠ always weakness: Problems can arise from low tone, high resting tone (“too tight”), poor coordination/timing, or asymmetries. Tight PF can still leak.
Why coaches matter: Symptoms are common, even in fit, active people, and movement is part of the solution. Clear options and language reduce stigma and keep people training.

During/after sessions: leaking, heaviness/dragging/pressure, abdominal doming, low-back pain.
Simple traffic lights:
- Green: no symptoms → carry on
- Amber: symptoms that resolve with tweaks → modify & monitor
- Red: severe/persistent symptoms, distress, pain → stop & refer
Refer out to a pelvic health physio if symptoms persist >6 weeks, multiple symptoms, or no progress despite modifications.

“Exhale on exertion” / “Blow before you go.” Reduce breath-holding and pressure spikes.
Posture & breath: 360° rib expansion, avoid bracing that pushes pressure down.
Time of day: Evening PF may be “tired”; scale accordingly.
Progress gradually: Load and impact respond best to stepwise progressions.

Easy regressions

Body position: Standing → incline → quadruped → supine/bridging.
Levers: Knees down for planks/push-ups; shorten overhead levers (front rack or seated).
Tempo & ROM: Slow reps; reduce depth on squats/lunges if doming/leak appears.
Impact: Swap jumps for step-ups; try heel drops before hopping; jog uphill, walk down.

High pressure/impact: burpees (→ inchworms), swings/snatch (→ deadlift), plyometrics (→ step-ups/heel drops), long-lever core (→ knees down/incline), heavy overhead work (→ seated/front rack), wide-stance end-range work (→ narrow stance).

Protocol: Ground the feet → big 360 breath → (optional) gentle PF set → light brace → exhale through the effort.
Load placement matters: Farmer’s carry (easiest) → suitcase → goblet/front rack → overhead (hardest).
“Train to the fence, not through it.” If symptoms flare, you’ve gone past today’s fence—regress and rebuild.

Continence Foundation of Australia: practical PF education & screening tools for fitness pros.
Squeezy app: guided PF training (note: Kegels aren’t for everyone, especially with high resting tone).
Pelvic health physio: internal assessment, tailored plans, pessary guidance, manual release when appropriate.

Slides to follow - we’ll link them here.