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What is the pelvic floor?
It’s a muscle, but we can’t see it. He can be trained, but not touched. And we can’t measure the volume either. So it can’t be very popular with bodybuilders. Think of the pelvic floor, that somewhat ominous place, as a horizontal, layered sheet of muscle that surrounds the exits of the urethra, vagina, and rectum. Like the diaphragm, which keeps the heart and lungs out of the abdomen, the pelvic floor seals the lower abdomen down and ensures that the internal organs stay nicely in place. Also in men, but their pelvic floor is less complicated and is less stressed (pregnancy).
Like all muscles, the pelvic floor should be firm when tense, but should be as soft and elastic as possible when relaxed. But we have to target it in order to train it. If we don’t do that, it can slacken more and more.
This is what happens when you sneeze or cough: A few drops of urine end up in your panties. With an untrained pelvic floor, however, this can happen to you at any time when you lift something heavy, laugh heartily or jump around while exercising. Put simply, when the muscle structure is weak, the sealing ring fails and you cannot keep up. This does not only apply to older women. Read here what you can do about bladder problems.
Another women’s topic that goes back directly to the pelvic floor problem: uterine prolapse. It is not a life-threatening disease, but it is definitely unpleasant when the supporting apparatus, i.e. ligaments and pelvic floor, wear out and the uterus sags. Those affected usually feel pain and pressure in the abdomen and a foreign body sensation in the vagina. In the past, the patient was wheeled straight into the operating theater because of this, but today doctors are increasingly using gentler measures and having the pelvic floor trained first.
Most women probably get to know their pelvic floor for the first time during post-natal exercises. Because before birth, the pelvic floor has to loosen and widen to let the baby pass. Unfortunately, the fabric doesn’t slide back into its old shape immediately after stretching, like a Lycra top does – it’s a pity.
>> Here you will find valuable tips on how to prevent a vaginal infection
Pelvic floor – central body awareness
Women who have not borne children and have never taken a Pilates or yoga class (we’ll get to that in a moment) often remain clueless on this particular matter for long periods of time. However, because being overweight, poor posture and sitting for too long put a strain on the pelvic floor over the long term, and the hormonal changes that come with menopause also make themselves felt, they too are suddenly faced with the task of building up new tension “down there”. If only they knew how.
In order to feel the pelvic floor at all, imagine holding the stream of urine briefly while urinating. In doing so, you tighten the sphincter muscle of the urethra – and automatically the pelvic floor as well. This exercise does not yet strengthen the muscle layer, so it is not suitable for actual training . Consider it the first contact.
Because the pelvic floor is made up of three layers of muscle , you must learn to activate all three. A demanding task. So that you don’t unintentionally control the “wrong” muscles (not stomach and bottom), it pays off to take special courses (e.g. at an adult education center or in a sports club). Because all exercises in yoga and Pilates should ideally be performed with activated pelvic floor muscles, these courses are also suitable. Let the instructor explain the exercises to you in detail.
Practice for a completely new body feeling. A good!
Would you like to try it out? Then sit up straight. As you exhale, contract all three layers one at a time. It works like this: Twitch your labia and anus very slightly. Then pull the seat bones together with force. And straighten your back by pulling your crown up and your tailbone down. But relax your abs and butt muscles. As long as you can breathe, hold the pelvic floor tension and slowly release it while inhaling. Repeat 10-20 times in your breathing rhythm.
Over time you will find that the whole body stabilizes. Your posture will improve, as will your mobility. The muscle network in the pelvic shell helps the spine to straighten. Lower back pain caused by bad posture can be relieved with pelvic floor exercises.
More intense feelings during sex are also related to this. A study by Loyola University in Chicago (USA) showed that women with a well-trained pelvic floor experience an orgasm more often. So don’t be surprised if a whole new attitude towards life sets in. You stand strong and upright, in good contact with your inner center.
