Surprising Link Between a Widened Rib Cage and Pelvic Floor Tightness

Did you know that a widened rib cage can be a sign of pelvic floor tightness? As a pelvic floor physical therapist, I often see this correlation in my clients. In this blog post, we'll explore why a widened rib cage may indicate pelvic floor issues, how these conditions are interconnected, and what you can do to address and improve pelvic floor health.

Understanding the Connection

The rib cage and pelvic floor are part of the body's core muscle system, which works together to provide stability, support, and movement. When the pelvic floor muscles are tight or dysfunctional, they can affect the alignment and movement of surrounding structures, including the rib cage.

Signs and Symptoms

- Widened Rib Cage: An increase in rib cage circumference, especially noticeable in the lower ribs, can indicate compensatory patterns due to pelvic floor tightness.

- Breathing Pattern Changes: Shallow breathing or restricted diaphragmatic movement, often accompanying pelvic floor dysfunction.

- Postural Changes: Compensation in posture to accommodate pelvic floor tension, such as increased lordosis (arched lower back) or anterior pelvic tilt.

Causes of Pelvic Floor Tightness

- Muscle Imbalance: Weakness or tightness in surrounding muscles, including the abdominals, hip flexors, and glutes, can contribute to pelvic floor dysfunction.

- Chronic Stress: Emotional or physical stress can lead to increased muscle tension, affecting pelvic floor health.

- Sedentary Lifestyle: Lack of movement and prolonged sitting can exacerbate pelvic floor issues.

Addressing Pelvic Floor Tightness

1. Pelvic Floor Physical Therapy: Specialized exercises and techniques to release tension, improve muscle coordination, and enhance overall pelvic floor function.

2. Breathing and Relaxation Techniques: Diaphragmatic breathing and relaxation exercises to reduce overall muscle tension and promote relaxation of the pelvic floor.

3. Postural Awareness and Correction: Learning proper alignment and making adjustments to daily posture habits to alleviate strain on the pelvic floor.

4. Lifestyle Modifications: Incorporating regular movement, stress management techniques, and proper hydration to support pelvic floor health.

Conclusion

Recognizing the signs of pelvic floor tightness, such as a widened rib cage, is essential for early intervention and effective treatment. By addressing underlying muscle imbalances, improving breathing patterns, and seeking guidance from a pelvic floor specialist, you can enhance your pelvic floor health and overall well-being.

Take the Next Step

Are you noticing signs of pelvic floor tightness, such as a widened rib cage? Take action today to improve your pelvic health. Contact us to schedule a consultation and learn how pelvic floor physical therapy can help you achieve optimal well-being.

Why Do I Have Urinary Leakage?

Your pelvic floor serves as a vital support system for your pelvic organs. However, research reveals that a significant number of women experience hypertonicity in their pelvic floor muscles, characterized by a contracted and shortened position.

Consider your pelvic floor as you would a trampoline—it must possess the capacity to dynamically lengthen and contract to effectively support your organs, much like a trampoline flexes and rebounds.

Contrary to popular belief, experiencing leakage doesn't necessarily signify weakness. The misconception that strengthening alone can alleviate the issue overlooks a critical aspect: the need for lengthening. Merely focusing on "strengthening" by further shortening already contracted muscles can disrupt motor control and hinder the coordination of relaxation and contraction. Hence, the indiscriminate practice of Kegels may exacerbate symptoms rather than resolve them.

When was the last time you consciously worked on lengthening your pelvic floor? Have you ever received advice to prioritize lengthening over strengthening? The analogy of a bent elbow illustrates this concept aptly: just as a bent elbow struggles to pick up objects without first straightening, a shortened pelvic floor lacks the space to effectively contract further to support the bladder, resulting in leakage.

Pelvic floor hypertonicity (PFH) is prevalent and associated with various urological, gynecological, gastrointestinal, and sexual issues, along with chronic pelvic pain. Despite its high prevalence, Kegels alone aren't the “Gold Standard” for pelvic floor dysfunction. Instead, they risk exacerbating the condition by further shortening an already compromised muscle group, leading to failure.

Having a shortened muscle doesn't necessarily equate to strength. To effectively strengthen a muscle group like the pelvic floor, we must first focus on facilitating its full range of motion through dynamic movements. Despite their small size, the muscle fibers in the pelvic floor are incredibly powerful, akin to those found in your hamstrings.

Moreover, hormonal imbalances, particularly a reduction in estrogen, can contribute to urinary leakage by causing rigidity in the urethra and pelvic floor atrophy. Understanding the root cause of your leakage is essential for effective treatment. Therefore, it's highly recommended to consult with a pelvic floor physical therapist for a personalized assessment and targeted treatment plan tailored to address your specific symptoms. By addressing the underlying issues, you can take proactive steps towards achieving long-term relief and pelvic floor health.

In addressing pelvic floor dysfunction, it's crucial to shift the focus from exclusively strengthening to incorporating techniques that promote both lengthening and strengthening. By understanding and prioritizing the need for balanced muscle function, we can better manage and prevent pelvic floor issues, restoring comfort and confidence.

Learn the 3 Types of Urinary Leakage:

• Stress Urinary Incontinence (SUI):

  Stress urinary incontinence (SUI) is a common type of urinary incontinence characterized by the involuntary leakage of urine during physical activities that exert pressure on the bladder or pelvic floor. These activities may include coughing, sneezing, laughing, lifting heavy objects, or even just standing up. Unlike urgency urinary incontinence, which is caused by bladder muscle contractions, SUI occurs due to weakened or damaged muscles and tissues that support the bladder and urethra.

  Examples: Coughing, sneezing, laughing, and jumping.

• Urgency Urinary Incontinence (UUI):

  Urgency urinary incontinence (UUI) is a type of urinary incontinence characterized by a sudden and strong urge to urinate, followed by an involuntary loss of urine. This condition often occurs unexpectedly and can significantly impact a person's quality of life.

  The key feature of UUI is the sense of urgency, where the individual feels a sudden and compelling need to urinate that is difficult to control. This urgency can be triggered by various factors such as hearing running water, touching water, or simply the thought of using the restroom.

  UUI is typically caused by an overactive bladder (OAB), which is a condition characterized by abnormal contractions of the bladder muscle. These contractions can occur involuntarily, leading to the sudden urge to urinate even when the bladder is not full.

  Examples: Running water, walking through a doorway, or putting your keys in a door

• Mixed Urinary Incontinence (MUI):

  Mixed Urinary Incontinence (MUI): Mixed urinary incontinence combines features of both SUI and UUI, where individuals may experience leakage due to both physical activity and sudden urges. This combination often presents challenges in diagnosis and management, as it requires addressing both the weakened or tight pelvic floor muscles and the overactive bladder contractions simultaneously. Factors contributing to MUI can vary widely and may include a combination of pregnancy, aging, neurological conditions, or hormonal imbalances.

  While urinary leakage can significantly impact one's quality of life, understanding the distinctions between stress urinary incontinence, urgency urinary incontinence, and mixed urinary incontinence is essential for effective management and treatment. By recognizing the underlying causes and symptoms associated with each type, individuals can work with healthcare professionals to develop personalized strategies to regain bladder control and improve overall well-being. Stay tuned for our upcoming blogs, where we'll delve deeper into each type of urinary leakage and explore treatment options in detail.

Stop Leakage By Starting HERE.

Understanding proper breathing techniques is paramount in addressing pelvic floor hypertonicity and promoting relaxation within the central nervous system.

Let's start with belly breathing, also known as diaphragmatic breathing, which is a foundational practice. Rather than the commonly demonstrated method of breathing upward, belly breathing allows the diaphragm to descend, enabling the lungs to fully expand. Contrary to societal norms dictating that we should suck in our stomachs to appear slimmer, this action inhibits diaphragmatic breathing and increases tension in the pelvic floor.

Ever heard of the vagus nerve? It serves as a counterbalance to the body's "fight or flight" response, inducing a relaxation response. Guess what activates the vagus nerve? You got it—diaphragmatic breathing. This explains why practices like meditation and yoga often incorporate this technique to soothe the central nervous system, bringing about a sense of calm. Hence, the familiar advice to "just breathe" in moments of panic.

But how does this relate to leakage? Picture this: with a deep inhalation, your belly expands, prompting relaxation in the pelvic floor. As you exhale, engage your pelvic floor and abdominal muscles, as though you're zipping up a zipper.

Now, imagine the onset of a sneeze. Inhale deeply, allowing your belly to expand and your pelvic floor to relax. As the sneeze approaches, brace your pelvic floor and abdominals, supporting your organs to release the sneeze fully, rather than holding it in to minimize intra-abdominal pressure. Here, the analogy of the trampoline relaxing and contracting comes to life.

This is merely scratching the surface! Consult a pelvic floor physical therapist to delve deeper into the causes and treatments for your specific type of leakage. Remember, there is hope, and you need not rely on pads or liners. Leakage may be common, but it is not normal, and with the right approach, it is entirely treatable!