Anatomy, keeping it simple...

Your Pelvic Floor Muscles.

The pelvic floor muscles are like a basket of muscle contained within the bones of the pelvis.

male and female body outline seen from behind tilted forwards a little to show the pelvis and pelvic floor muscles within the pelvic canal. The female pelvis and pelvic floor muscles are a round shape when seen from this view. The male pelvis and pelvic floor muscles more of a triangle, with the base point at the front of the pelvis where the pubic symphysis is located.

The Pelvic Floor And The Bones Of The Pelvis.

The bones of the pelvis and sacrum (the bottom of the spinal column) form a ring of bone. The hole in the middle is known as the pelvic canal.

The pelvic floor muscles span the pelvic canal, like a sling / hammock at the base of the torso.

a picture of the bones of the pelvis seen from above. The whole in the middle of the pelvic bones is known as the pelvic canal. The pelvic floor muscles lie within the canal forming the base of the body. The pelvic floor muscles are several irregularly shaped sheet-like muscles. Left and right sides are a mirror image Also labelled is the sacrum at the back of the pelvic and the pubic symphysis, midline at the front of the pelvis where the pubic bones meet.

At the front of the pelvis, the left and right pubic bones are joined by the pubic symphysis which is one of our 5 midline markers for alignment.

5 midline markers

The Shape Of The Pelvic Canal.

The shape of the pelvis and the pelvic canal differs between male and female.

The female pelvis is bigger and wider than the male.
The male pelvic canal is round, the female pelvic canal is wider and more oval-shaped.

The pelvis and pelvic canal seen from above. Two images showing the difference in the shape between the male and female pelvis. The ilium bone of the female pelvis has wider wings whereas the male pelvis is narrower. The pelvic canal of a female pelvis is an oval shape, larger and wider than the male pelvic canal, a smaller, rounder hole.

The Pelvic Floor Muscles Within The Pelvic Canal.

The difference in shape of the pelvic canal means the size and shape of the pelvic floor muscles also differs between male and female.

For practical purposes, these differences do not matter. What matters is having sufficient activation your pelvic floor muscles, balanced between left and right sides.

Muscles Of The Pelvic Floor.

image of just the pelvic floor muscles. male and female. front view. The pelvic floor consists of several smaller muscles that form a cup/basket-like shape. The female pelvic floor is wider, towards a circular-shaped basket. The male pelvic floor is narrower and more upright. Midline, between the muscles a hole can be seen this is where the anus and rectal sphincter are located. These muscles provide the base foundation for movement when active. Left and right sides are should be balanced.

The pelvic floor is made up of several muscles that form a basket-like structure, higher at the back than the front.

Left and right sides are a mirror image.

The anus lies midline, between the pelvic floor muscles.

The pelvic floor muscles consist of the coccygeus muscles and the levator ani muscle group (the iliococcygeus, pubococcygeus and puborectalis).

pelvic floor in detail

The Importance Of Your Pelvic Floor Muscles.

Correct usage of the pelvic floor muscles is central to a healthy, balanced body.

Human outline with the pelvic floor muscles in-situ. Female. Like a roundish basket of muscles at the base of the body.

The pelvic floor muscles are the Base of your Base-Line muscles, your 'core pillar of strength'.

You pelvic floor provides the solid foundation necessary for pain-free movement.

Base-Line muscles

Finding your body's Base-Line is the starting step to better physical health.

Human outline with the pelvic floor muscles in-situ. Male. A triangular-shaped basket at the base of the body.

How To Work With Your Pelvic Floor Muscles.

Picture your pelvic floor muscles in your mind.
Imagine them contracting, and feel for them working.
Repeat.

Keep looking at the anatomy pictures, and read up about Kegel exercises to get you started. Use several sources to find the information that clicks with you!

It will take time to learn to fully activate your pelvic floor muscles if you are not used to using them. Every time you try will make a positive difference, building the connection between body and mind.

outline of female body from 2 angles. One view from the front showing the pelvic floor muscles at the base of the body. Several small muscles, left and right a mirror image with the body's midline the line of symmetry. The second view from behind showing the pelvic floor muscles contained within the bones of the pelvis and sacrum. The hip bones at each side extending upwards and out, demonstrating the shape of the female pelvis.

Can you activate your pelvic floor muscles?
In what positions?
Can you feel a balance between left and right sides?
What happens if you slightly adjust your pose?
What happens as you move about?

Strive for a feeling of balance between left and right sides.

It should be possible to feel the activation of the pelvic floor muscles in all positions.

It will become easier the more you practice - so keep working at it.

Increased Awareness Your Pelvic Floor Muscles.

As you focus on activating your pelvic floor muscles you will become more aware of the sensory feedback that they provide. This feedback is important for our sense of positioning and movement known as proprioception, and for feeling how to move in order to improve your posture.

conscious proprioception posture

human figure seen from the front, looking up the body with the baseline muscles shown. The pelvic floor muscles forming a basket at the base of the body. The solid foundation from where the rectus abdominis muscles extend. The rectus abdominis muscles are like to 2 parallel stacks of panels of muscle that go up the from of the abdomen from base to mid chest. The body's core pillar of strength either side of the linea alba the body's baseline for alignment.

Working with the right muscles builds the connection between body and mind.

The Pelvic Floor And Connective Tissues.

As well as the pelvic floor muscles, there are other muscles and a lot of connective tissue structures (fascia, tendons, ligaments etc) in the pelvic region.

Knowing the anatomical details isn't important, but it's good to appreciate the complexity of the pelvic region to help understand why it is the source of pain for so many people.

pelvis anatomy pictures

pelvis, pelvic floor muscles and connective tissues multiple views. The anatomy is complex.