Pelvic Floor Health: Improve Bladder Control with Feldenkrais
Pelvic floor problems are often treated like something to quietly manage on your own. But issues like incontinence, a leaky bladder, poor bladder control, pelvic pain, or even sexual dysfunction are rarely just about one muscle. They’re connected to your breath, posture, daily habits, awareness—and your ability to let go. This is why improving pelvic floor health requires a whole-body approach rather than focusing on a single muscle.
In a conversation from the Move Better, Feel Better Summit, Mary Susan Chen and Lavinia Plonka explore a more integrated approach to pelvic health. Drawing from the Feldenkrais Method® and specialized physical therapy, they share how working with the whole body can transform the way you understand and support your pelvic floor. We have extracted the wisdom shared in that interview for your reading pleasure.
Inside, you’ll discover simple habits to improve bladder control, a clearer understanding of how your pelvic floor works in coordination with your entire body, and effective ways to reclaim your “pelvic power”—so you can move, feel, and live with greater ease.
If you’re looking for Feldenkrais Awareness Through Movement classes online, this article will give you both practical tools and a next step.
Why Pelvic Floor Health Matters for Bladder Control, Movement, and Daily Life
Mary Susan Chen shares that she was drawn to this specialty while training in the Feldenkrais Method. She noticed a missing piece in her general pain management clinic. Patients often came in with back, shoulder, or neck pain, yet they also struggled with underlying pelvic issues. These connections are not accidental. Our lower torso serves as the multitasking center of our movements.
When the pelvic floor doesn’t function well, it impacts your ability to drive, travel, or even work comfortably. Chen explains that “it isn’t just about doing this for the pelvic floor’s sake, but for everything else that people are interested in in life.” If you can find power and stability in your pelvis, it translates to better balance and less strain on your spine and joints.
Many people avoid seeking help because of the personal nature of these issues. However, Chen emphasizes that the longer you wait, the worse a problem like a leaky roof or a leaky bladder becomes. Addressing these challenges through a somatic movement series for pelvic floor allows you to integrate the whole self into the healing process.
Understanding the Pelvic Floor as a Whole-Body System
The pelvic floor is more than just a group of muscles; it is a dynamic support system for your entire torso. These muscles span from the pubic bone in the front to the tailbone in the back. They also attach to the “sitz bones” or ischial tuberosities that you feel when sitting on a firm chair.
These muscles work in two primary ways: they squeeze inward to close vital openings and lift upward toward the belly button to provide internal support.
It is important to remember that strength is not the only goal. Many people struggle because their pelvic muscles are actually too tight. In the world of somatic education, we call this a need for “downtraining.” If muscles are constantly held in a state of tension, they cannot function effectively. True power comes from the ability to both engage and fully release these muscles based on the needs of your daily life.
This is why Feldenkrais Awareness Through Movement® classes focus on how the pelvis coordinates with the ribs, diaphragm, feet, jaw, and spine—not just isolated contraction.
Beyond Kegels: Why Force Isn’t Always the Answer
Whenever a doctor mentions pelvic floor health, the first word most people hear is “Kegel.” While Dr. Kegel was a pioneer in his time, many people have a very limited understanding of his work. They often think it’s only about tightening or contracting. Physical therapist Mary Susan Chen explains that pelvic floor dysfunction typically shows up in two very different ways.
Some people experience incontinence or leakage because the muscles aren’t holding well enough. Others deal with high tension or pain because they are holding too tight. If pain is part of the picture, adding more contractions can sometimes increase the strain rather than relieve it.
That’s why pelvic floor care isn’t just about strengthening—it’s about balance. Sometimes the body needs up-training to build support and responsiveness. Other times it needs down-training to help the system soften, regulate, and reset.
This highlights why pelvic floor dysfunction treatment should be personalized and not rely only on strengthening exercises.
Many people searching for pelvic floor health solutions are surprised to discover that Awareness Through Movement lessons often succeed where repetitive Kegels fail—because they teach coordination, timing, and sensory clarity rather than force.
Rather than asking the body to “work harder,” this approach helps the nervous system learn how to organize support more intelligently.
For readers who would like to explore these ideas more deeply, Mary Susan Chen’s pelvic floor course, Your Pelvic Floor: Solving the Mysteries Down Under, offers a thoughtful extension of these principles through guided Feldenkrais-based pelvic floor health lessons.
Daily Habits That Improve Bladder Control and Pelvic Floor Health
Better Bladder Timing
Toileting habits are often learned in childhood and never revisited until a problem arises. Chen points out that many people go to the bathroom too frequently, which actually trains the bladder to hold less. Ideally, you should aim for a gap of three to four hours between stops, although anywhere from two to five hours is considered normal.
If you find yourself going every hour, you’re likely over-sensitizing your system. A common habit is “JICing,” or going “just in case” before leaving the house or getting in the car. While it’s fine to go before a long flight, chronic “just in case” trips prevent the bladder from feeling comfortable when full. By stretching those times out, you help the bladder regain its natural capacity. This gradual retraining plays an important role in long-term bladder control improvement.
During the day, a healthy bladder can hold about two cups of fluid. Interestingly, that capacity almost doubles while you sleep. If you are waking up several times at night, it might be a sign of a highly sensitive bladder rather than a full one. This sensitivity can sometimes be insomnia masquerading as a need to pee.
The Knack for Sudden Urgency
Have you ever felt a sudden, overwhelming urge to go the moment you put your key in the front door or hear running water? This is a specific type of urgency that can be managed with a technique called “The Knack.” This practice helps “re-stick” the urethra to prevent leakage before it happens.
As Chen describes it, the urethra is like a flat garden hose. When you perform The Knack, you use a specific muscle contraction to close that hose. Here is how to perform it accurately:
- Perform four to five quick “squeeze and lift” contractions.
- Ensure you are directing the movement upward toward your belly button.
- Completely release the muscles after each quick repetition.
- Do not hold the contraction for a long time.
This quick pulsing action uses the anatomy of the urethra to your advantage. It prevents urine from passing through during a sudden urge or a cough. However, if you already experience pelvic pain or extreme muscle tightness, visit a healthcare professional before trying these contractions on your own.
Habits for Full Emptying
Many people struggle with the feeling that they haven’t quite finished when they leave the bathroom. To improve this, you should always sit down fully on the toilet. Squatting over the seat creates muscle tension that makes it harder for the bladder and bowels to relax. Taking your time is essential for a complete release.
These simple habits can be as effective as basic pelvic floor exercises when practiced consistently and with awareness.
If you feel like you’re holding back more, Chen suggests using a “Rock and Roll” method. While seated, gently rock your pelvis forward and backward, then side to side. This movement helps shift the contents of the bladder and allows little pockets of fluid to empty. You can also try standing up, shifting your weight, and then sitting right back down to finish.
Another helpful tool is a footstool, like a Squatty Potty. Elevating your feet increases the angle between your thighs and torso. This change in posture aligns the rectum and anus for a more efficient bowel movement. Culturally, we’ve moved toward higher toilets that sit more like chairs, but our bodies are often designed for more of a squatting angle to fully empty.
How Feldenkrais Awareness Through Movement Supports Pelvic Floor Health
The Feldenkrais Method is rooted in the principle that “less is more.”
When the body reacts to pain by tightening and bracing, many people unknowingly overwork the pelvic floor even more. Over time, this chronic gripping prevents the muscles from becoming functionally strong because they never have the opportunity to fully rest, release, and respond.
This is where Feldenkrais Awareness Through Movement classes online become so valuable. The Feldenkrais pelvic floor method focuses on coordination, timing, and awareness rather than repetitive muscle contractions.Through slow, guided Awareness Through Movement lessons, you learn to sense chronic tension, soften unnecessary effort, and restore the natural responsiveness needed for healthy pelvic support.
Breath and Imagery for Better Pelvic Floor Function
Using Imagery to Improve Pelvic Floor Awareness
The words we use to describe our bodies often limit our movement. “Pelvic floor” suggests a flat, hard surface like a wooden floor. Chen suggests that more mobile images can actually help the brain find better ways of moving. Instead of a floor, imagine your pelvic support as a bowl, a flexible hammock, or even a delicate silk scarf.
These images allow for the idea of three-dimensional movement. Think of a marble rolling inside a bowl; it can move in any direction smoothly. When we imagine a silk scarf, we sense a certain aliveness and stretchiness that a rigid floor doesn’t have. Switching your mental image is a key part of the Feldenkrais way to gain control of your pelvic floor without using excessive force.
The Breath Connection for Pelvic Floor Health
Most of us think of breathing as something that only happens in the chest. However, your breath can be a powerful tool for pelvic health. Imagine your lungs are long, dropping all the way down to rest upon the pelvic floor. As you inhale, feel the air move downward, gently making contact with that “silk scarf” image we talked about earlier.
As you breathe into this area, you’ll feel a subtle softening. This connection helps quiet unnecessary back pain or hip challenges. By directing your awareness to these deep sensations, you are using neuroplasticity and Feldenkrais to create a sense of internal ease that lasts long after the exercise is finished.
The Psoas: The Missing Link in Pelvic Floor and Low-Back Relief
One of the most important muscles in the pelvic region is the psoas. It is often called the “muscle of the soul” because it responds so strongly to our emotional state. The psoas attaches to the front of your lower spine and runs down to your thigh bone. This means it is both a spine muscle and a hip muscle.
When the psoas is chronically tight from sitting too long, it pulls on your lower back and can interfere with pelvic floor function. Loosening this area doesn’t require hard stretching. Instead, gentle “windshield wiper” movements of the knees while sitting can help release this deep tension. This release is often the key to reducing pressure on your back.
Try This Free Awareness Through Movement Pelvic Clock Lesson
Notice if your breathing changes or if your heels want to lift. Try to let the movement be small and easy. This somatic education through movement helps you wake up the connection between your brain and your “underbelly.”
If this whole-body approach resonates with you, Cynthia Allen’s Pelvic Mobility and Stability on-demand course offers Awareness Through Movement classes online designed specifically for pelvic ease, posture, and breath support.
Learning Through Sensation
Mary Susan Chen shares a quote from Moshe Feldenkrais in his book The Elusive Obvious that perfectly captures this work. He says:
“Learning to think in patterns of relationships, in sensations divorced from the fixity of words, allows us to find hidden resources and the ability to make new patterns, to carry over patterns of relationship from one discipline to another. In short, we think personally, originally, and thus take another route to the thing we already know.”
— Moshe Feldenkrais, The Elusive Obvious
This quote resonates deeply with Mary Susan Chen’s work. She shares that this way of thinking quiets the “words” in our head and allows us to sense the body’s internal relationships directly. When we stop trying to “fix” a specific muscle and instead look at the whole pattern, we uncover new possibilities for healing.
Common Questions on Pelvic Health Function
How often should I go to the bathroom?
Most people should aim for every 2 to 5 hours, with 3 to 4 hours being the “sweet spot” for training the bladder to hold its full capacity.
Should I do Kegels if I have pelvic pain?
Often, no. If you have pain or a “hypertonic” (overly tight) pelvic floor, doing more contractions can make the problem worse. You likely need “down-training” or relaxation techniques first.
What if I keep waking up at night to pee?
It is normal to wake up once or maybe twice. If it’s more frequent than that, you may be dealing with a sensitive bladder or “insomnia masquerading as a need to pee.”
Can posture affect my bladder control?
Yes. Your pelvic floor is part of your core. If you slouch or brace your back, it changes how your pelvic muscles support your organs. Improving your overall movement organization can alleviate pressure on the bladder.
Can Feldenkrais help improve pelvic floor health?
Yes. The Feldenkrais Method® can be especially helpful for pelvic floor health because it focuses on improving awareness, coordination, posture, and breath, rather than only strengthening.
Many pelvic issues come from patterns of chronic gripping, poor timing, or disconnection between the pelvis and the rest of the body. Gentle Awareness Through Movement lessons help retrain these patterns so the pelvic floor can support you with more ease and responsiveness.
How does Feldenkrais differ from traditional pelvic floor exercises?
Traditional pelvic floor exercises often focus on repeated contractions.
Feldenkrais pelvic floor lessons take a different approach by teaching the relationship between the breath, ribs, spine, hips, jaw, feet, and pelvis.
This whole-body learning process helps the nervous system discover better organization instead of more force, which can be especially helpful when pain, tension, or bladder urgency are involved.
Reclaim Your Pelvic Power with Feldenkrais Pelvic Floor Classes
Improving your pelvic health is a journey of self-discovery. Feldenkrais pelvic floor health approaches help improve function gently by reconnecting movement, breath, and awareness. By shifting from force to awareness, you can find a more sustainable and compassionate way to support your body.
When you reconnect your breath, posture, and pelvis, your body begins to organize itself with more ease, stability, and control.
Ready to Improve Pelvic Floor Health and Bladder Control Naturally?
With the right Feldenkrais Awareness Through Movement lessons, your body can rediscover the coordination, timing, and ease it already knows.
If you’re ready to improve pelvic floor health, bladder control, posture, and core support, start with our guided Feldenkrais pelvic floor classes:
Recommended On-Demand Courses
- Mary Susan Chen: Your Pelvic Floor – Solving the Mysteries Down Under
- Cynthia Allen: Pelvic Mobility and Stability Course
These somatic movement series go far beyond exercise. They help restore coordination, reduce pain, improve balance, and bring more ease to everyday life.
Speaker Bios and Resources:
Mary Susan Chen
Mary Susan Chen is a Physical Therapist with extensive experience in pelvic health and function.
She is a Feldenkrais teacher, yoga teacher, a graduate of Yoga North’s SomaYoga program and an Embodied Life graduate.
You can find more about her work and reach her through her website at Freedom of Motion Wellness LLC
Lavinia Plonka
Lavinia Plonka is an assistant trainer of the Feldenkrais Method®, a lead instructor of the Emotional Body® and founder of Kinesa®. She is an internationally recognized master teacher who combines somatic movement intelligence with her deep studies of ancient wisdom, mythology and the creative process.
Learn more about Lavinia and her work here: [ www.laviniaplonka.com]