How Is The Pelvic Floor Related To Dance

Female dancer practicing core and pelvic floor control during dance routine.

By Zeba Haroon

From a young age, dancers are often taught to “lift their pelvic floors” — but how do you know you’re doing it right?

Common phrases you may have heard throughout your dance journey include “stand up tall,” “activate your core,” “suck your tummy in,” “brace your core,” “tighten your abs,” or “pull up.” All of these cues ask your body to hold your pelvic floor, but are you engaging it correctly?

What Happens When You Overuse Your Pelvic Floor?

Imagine clenching your fist all day. The muscles around your forearm would eventually tense and tighten. The same happens with your pelvic floor muscles.

If these muscles stay tight and you add long hours of dancing every week, you’re likely to experience pelvic floor symptoms such as tightness, discomfort, or weakness.

Why Dancers Need to Relax Their Core Too

It’s crucial for dancers to know more than just how to activate their core and pelvic floor. Relaxation is equally important to prevent dysfunction.

Dancers and performing artists who don’t allow their core to relax are at risk of pain and urinary incontinence. Learning to alternate between activation and relaxation helps maintain muscle balance and reduces injury risk.

The Research Behind Pelvic Floor Dysfunction in Athletes

Studies show that 75.6% of female volleyball players and 72.7% of trampolining athletes experience urinary incontinence.

Although there’s less research specifically on dancers, the repetitive high-impact nature of dance is comparable to these sports. Activities such as jumping, acrobatics, and landing all place significant pressure on the pelvic floor.

For this reason, dancers need to understand how to activate and strengthen their pelvic floor effectively to counteract these forces.

When to See a Pelvic Physiotherapist

If you experience difficulty using your core, urge incontinence, or slight leakage, it’s time for an assessment.

A pelvic physiotherapist can help you learn how to strengthen and relax your core and pelvic floor, ensuring your body is in optimal condition for dancing and performing.