Pelvic floor training: Everything you need to know
The pelvic floor is a network of muscles and connective tissue that supports the organs in the pelvic region and provides control over the bladder and bowel. A strong pelvic floor not only contributes to overall health but is also crucial for overall body stability. Pelvic floor exercises are a targeted method for strengthening these muscles and can offer numerous benefits, particularly for women postpartum, people with incontinence problems, and those looking to improve their posture.
The importance of the pelvic floor
The pelvic floor plays an important role in supporting internal organs such as the bladder, uterus, and bowel. It contributes to the stabilization of the torso and is responsible for bladder and bowel control. A weakened pelvic floor can lead to various problems, including urinary incontinence, uterine prolapse, and back problems. Therefore, regular pelvic floor exercises are crucial.
Who should do pelvic floor exercises?
Pelvic floor exercises are important not only for women after childbirth, but for anyone who wants to strengthen their pelvic floor muscles. People who suffer from urinary incontinence in particular benefit from regular exercises. People who sit for long periods, such as in an office, or perform physically demanding work can also improve their posture and prevent back pain through pelvic floor exercises.
How does pelvic floor training work?
Pelvic floor exercises involve specifically tensing and relaxing the muscles. These exercises can be performed while sitting, standing, or lying down and are easily integrated into everyday life.
Step-by-step instructions:
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Proper posture: Start in a comfortable position—whether sitting, lying down, or standing. Make sure your back is straight.
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Muscle awareness: Now tense the muscles you would tense to stop the flow of urine. Hold this tension for about 5 seconds, then slowly relax.
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Repetitions: Perform this exercise 10-15 times in a row. You can gradually increase the number of repetitions as you get stronger.
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Breathing: Breathe calmly and evenly throughout the exercises. Avoid holding your breath.
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Integration into everyday life: You can also do the exercises in everyday life, for example while brushing your teeth, waiting at traffic lights or in the office.
Benefits of pelvic floor training
Regular pelvic floor exercises offer numerous benefits. It can prevent or relieve urinary incontinence, support postpartum recovery, and contribute to core stability. It also improves posture, reduces back pain, and can even promote sexual health.
Long-term benefits : Continuous training strengthens the pelvic floor muscles, which not only improves the quality of life but also has a preventative effect against many complaints.
Tips for successful training
- Consistency is key: To see results, training should be done regularly, ideally daily.
- Proper breathing: Make sure you continue breathing calmly during the exercises and do not hold your breath.
- Avoid overexertion: Start with a few repetitions and increase gradually to avoid overloading the muscles.
Conclusion
Pelvic floor exercises are a simple yet highly effective method for promoting body health and stability. They can be performed at any age and offer both preventative and therapeutic benefits. Whether after pregnancy, to improve posture, or to support incontinence, a strong foundation begins with the pelvic floor. Incorporate these exercises into your daily routine and reap the numerous benefits.