3 Easy Pelvic Floor Alignment Tips - Pelvic Floor Dysfunction

Its always very tricky to determine whether or not your pelvic floor is in alignment ,There are a few simple ways you can check your posture alignment throughout the day and correct them.  

1. ASIS in line with the Pubic Bone

The easiest way to check your pelvic alignment is to look down and make sure that the ASIS bone (Anterior superior iliac spine) and the Pubic Bone ( Pubic symphysis)  are in line. This can be as simple as putting one finger on the ASIS bone and another on the pubic bone and visually checking that they are in line.

If you find your pubic bone is behind the ASIS bone you are most likely in anterior pelvic tilt and need to strengthen the abdominal muscles and hamstrings. If you find the opposite with the pubic bone out in front you are most likely in posterior pelvic tilt.

2.  One Side of Pelvis Higher or Rotated 

It can be very common for one side of your pelvic floor to be higher than the other, The must common cause of this issue is that one leg is a lot tighter than the other. You may have very tight hamstrings and most likely tight hip flexors which will raise or rotate one side of your pelvic floor.

Tighter muscles in one particular leg usually occurs when someone favors a particular leg and will often find themselves leaning on one leg for support instead distributing the weight across both legs evenly.

Found an interesting image online for a pelvic floor fix below.

3. Forward Head Posture

Very common for the computer/smartphone generation is forward head posture which can put uneven stress on the pelvic floor forcing it into a constant state of tension.

This posture defect is caused by very tight muscles on the back of the neck and weak muscles on the front of the neck. There is a simple exercise you can perform throughout the day by standing with your heels against the wall and tucking your chin is as if you are trying to make a double chin.

This video below should make it clearer :) 

That's it for now, all the best my fellow pelvic floor dysfunction people :)