Spry Juncture, LLC
How to Evolve Gracefully
Levator Ani (Pubococcygeus, Puborectalis, Iliococcygeus)
Region
Origin & Insertion
Origin: Pubis, tendinous arch, ischial spine; Insertion: Coccyx, anococcygeal ligament
Synergistic Muscles
Transversus abdominis, Coccygeus
Joints
Lumbosacral-pelvic floor connection
Primary Actions
Supports pelvic viscera, maintains continence, aids childbirth and defecation
Nerve & Spinal Segment
Nerve to levator ani and pudendal nerve
Sacral plexus; S3–S4
Interesting
Puborectalis forms sling around rectum; essential for fecal continence. [Clinically Oriented Anatomy]
Reversal of Action
Pelvic lift during abdominal brace
Common Dysfunctions
Pelvic organ prolapse, stress urinary incontinence
How to Stretch
Deep breathing in supported squat or happy baby pose
Trigger Points
How to Strengthen
Biofeedback-guided pelvic floor lifts
Concentric Action
Elevate pelvic floor
Applications:
Main support for continence, organ support, and spinal stability
Eccentric Action
Control descent of pelvic floor post-lift
Isotonic Action
Elevator cue Kegels (contract at 25%, 50%, 100%)
Related Conditions
Rectocele, cystocele, anismus
Isometric Action
Hold mid-level Kegel contraction
Exercise Ideas
Pelvic Stability, Continence, Breathing Coordination