# How To Fix Pelvic Floor Issues - Without Endless Kegels Source: https://www.youtube.com/watch?v=eiuy3fXRAkU Recap page: https://rapidrecap.app/video/eiuy3fXRAkU Generated: 2025-11-23T19:33:05.732+00:00 --- ## Quick Overview Fixing pelvic floor issues long-term requires addressing the mechanical relationship between the diaphragm and the pelvic floor, which must descend during inhalation and ascend during exhalation; a technique involving lying on the side with a foam roller between the thighs and pressing the feet into the wall while breathing deeply helps re-establish this necessary coordinated movement, often correcting issues where the pelvic floor is stuck in a descended position due to tightness in the posterior pelvic muscles. **Key Points:** - Pelvic floor issues are often related to the pelvic floor being stuck in a descended position due to tightness in the posterior pelvic muscles. - Fixing this long-term requires the pelvic floor to move correctly: descending during inhalation and ascending during exhalation, a movement synchronized with the diaphragm. - The proposed exercise involves lying on the side in a 90/90 hip position with a foam roller between the thighs and feet pressed against a wall. - During the exercise, perform 5-10 second deep, diaphragmatic breaths, ensuring the sternum and lower ribs do not depress excessively. - Apply gentle, sustained force into the wall with both feet, focusing pressure on the three points of contact on the sole of the foot (01:40). - The goal is to feel the side abs engage and promote the ascent of the pelvic floor during exhalation, counteracting the stuck descended position. ![Screenshot at 00:05: An anatomical illustration showing the muscles of the pelvic floor, including the Coccygeus, Pubococcygeus, and Puborectalis muscles, illustrating the structure central to the discussion on pelvic floor mechanics.](https://ss.rapidrecap.app/screens/eiuy3fXRAkU/00-00-05.png) **Context:** The video addresses common pelvic floor problems, noting that many people mistakenly believe endless Kegel exercises are the sole solution. The presenter explains that long-term improvement hinges on understanding the mechanics between the diaphragm and the pelvic floor, which must move in coordination: the pelvic floor descends upon inhalation and ascends upon exhalation. A common underlying issue is chronic tightness in the posterior pelvic floor muscles, leading to the pelvic floor being stuck in a descended state. ## Detailed Analysis The video argues that Kegels alone are insufficient for fixing pelvic floor issues long-term because the core problem is often mechanical: the pelvic floor is stuck in a relatively descended position due to tightness in the posterior pelvic muscles (00:57). Proper function requires the pelvic floor to coordinate with the diaphragm, descending during inhalation and ascending during exhalation (00:23-00:37). To address this, the presenter demonstrates a specific side-lying exercise using a foam roller. The setup requires lying on the side in a 90/90 hip position, placing a foam roller between the mid-to-upper thighs, and resting both feet against a wall (1:28). The individual must maintain three points of contact on the feet against the wall (1:40). While breathing in deeply through the nose for 5-10 seconds, they must avoid letting their ribs or sternum depress too much (1:45). Upon exhaling, they should gently apply force into the wall with both feet, aiming to feel the side abs engage and encouraging the pelvic floor to ascend away from the descended position (02:21). This coordinated breathing and gentle pushing helps retrain the necessary upward movement of the pelvic floor, which is essential for proper force and pressure management throughout the entire pelvis and lower body. ### Pelvic Floor Mechanics - Pelvic floor must descend on inhalation and ascend on exhalation - Issues often stem from the pelvic floor being stuck descended due to posterior muscle tightness - Ascended position during exhale is essential for force management. ### Foam Roller Setup - Lie on side in 90/90 hip position with a foam roller between thighs - Both feet must rest gently against a wall maintaining three points of contact on the sole of each foot. ### Breathing and Pressure Application - Perform slow, deep diaphragmatic breaths (inhale 5-10s through nose, exhale through mouth) - Do not allow lower ribs to depress excessively during breath. - Gently apply force into the wall with both feet during exhalation, aiming to squeeze the foam roller slightly. ### Targeted Outcome - Focus on feeling the side abs engage and encouraging the pelvic floor to ascend (move away from the floor) during the exhale. ![Screenshot at 00:00: An anatomical view of the lower posterior body muscles, highlighting the area of the glutes and pelvis where pelvic floor muscles reside.](https://ss.rapidrecap.app/screens/eiuy3fXRAkU/00-00-00.png) ![Screenshot at 00:05: Anatomical view showing labeled pelvic floor muscles \(Coccygeus, Pubococcygeus, Puborectalis, Perineal Membrane\).](https://ss.rapidrecap.app/screens/eiuy3fXRAkU/00-00-05.png) ![Screenshot at 00:11: Presenter holding a pelvic bone model, illustrating the structure involved in pelvic floor positioning \(descended vs. ascended\).](https://ss.rapidrecap.app/screens/eiuy3fXRAkU/00-00-11.png) ![Screenshot at 00:24: X-ray view demonstrating the diaphragm dropping during inhalation, which causes the pelvic floor to drop.](https://ss.rapidrecap.app/screens/eiuy3fXRAkU/00-00-24.png) ![Screenshot at 01:40: Demonstration of the correct foam roller exercise setup, including a graphic highlighting the three critical points of contact on the foot against the wall.](https://ss.rapidrecap.app/screens/eiuy3fXRAkU/00-01-40.png)