When we talk about pelvic floor health, we often focus on strength and the ability to contract. But there is another crucial part of healthy pelvic floor function that is sometimes overlooked: recoil.
Your pelvic floor needs to be able to respond to changes in pressure, movement, and breathing. Like a spring, it needs enough elasticity to lengthen, absorb force, and then return to its original position.
This ability to recoil efficiently helps your pelvic floor work with your body rather than against it.
What Is Pelvic Floor Recoil?
Your pelvic floor works closely with your diaphragm, which is your main breathing muscle.
As you breathe in, your diaphragm moves downwards and pressure within your abdomen changes. Your pelvic floor responds by lengthening and accepting some of that pressure.
As you breathe out, the diaphragm moves upwards and the pelvic floor can recoil.
Think of it like a spring:
Breathe in → lengthen and load
Breathe out → recoil and return
This coordinated movement is an important part of efficient pelvic floor function.
Why Is Recoil Important?
A pelvic floor that can lengthen and recoil effectively doesn’t need to rely on constant muscular tension.
This can help it:
- Respond to changes in pressure
- Absorb impact
- Work efficiently during movement
- Avoid becoming unnecessarily fatigued
- Coordinate with breathing and the rest of your core
The aim isn’t to keep the pelvic floor switched on as tightly as possible. Instead, it needs to be able to respond to what your body is asking it to do.
Your Pelvic Floor During Running and Jumping
Think about what happens when you walk, run, hop, or jump.
Every time your foot hits the ground, your body needs to manage the forces travelling through it.
Your muscles, joints, connective tissues, and pelvic floor all contribute to absorbing and controlling these forces.
The pelvic floor therefore needs to be able to respond dynamically. If it cannot lengthen, absorb pressure, and recoil effectively, other muscles or tissues may have to compensate.
This is why pelvic floor training shouldn’t only focus on squeezing exercises.
Breathing and Pelvic Floor Function
Your breath provides a simple way to start developing awareness of this movement.
Try lying comfortably on your back with your knees bent.
Place one hand on your lower ribs and take a slow breath in. Notice how your rib cage expands and your abdomen gently responds.
As you breathe out, allow your body to soften rather than deliberately gripping your pelvic floor.
The goal isn’t to force a particular movement. Instead, notice how your breathing and pelvic floor can work together naturally.
Strong Doesn’t Always Mean Tense
A healthy pelvic floor needs strength, but it also needs mobility, coordination, relaxation, and recoil.
Just like any other muscle, it needs to be able to work through different states depending on what you’re doing.
Whether you’re sitting at your desk, lifting weights, walking the dog, running, or jumping, the demands on your pelvic floor are constantly changing.
Good pelvic floor function means being able to adapt.
Want to Learn More About Your Pelvic Floor?
If you’d like to understand how to train your pelvic floor through strength, breathing, movement, and functional exercise, I’m developing a new pelvic floor course to help you build a more complete understanding of pelvic health.
The course starts in September.
To join the waiting list and find out more, email:
hannah@movewilder.co.uk
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