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{"id":2908,"date":"2022-04-03T16:32:35","date_gmt":"2022-04-03T14:32:35","guid":{"rendered":"https:\/\/gesundeliste.de\/pelvic-floor-training\/"},"modified":"2023-11-02T15:50:34","modified_gmt":"2023-11-02T14:50:34","slug":"pelvic-floor-training","status":"publish","type":"post","link":"https:\/\/gesundeliste.de\/en\/pelvic-floor-training\/","title":{"rendered":"Pelvic floor training"},"content":{"rendered":"\n

One of the most important muscle groups in humans is located in the lower pelvic area: the pelvic floor. It is located between the pubic bone and the coccyx and is bordered laterally by the ischial tuberosities. Its multi-layered network of muscles and connective tissue keeps the bladder, intestines and uterus in place and stabilizes the abdomen and back. It also envelops the vagina, rectum and urethra.<\/p>\n\n

Its first of three main functions is tensing to protect the lower part of the urethra, the sphincter of the urinary bladder and the anus against incontinence. The second function of the pelvic floor is to relax for urination, defecation, orgasm and erection of the man. The third function is to counter external loads.<\/p>\n\n

The pelvic floor muscles are involved in the interaction with other muscle groups; it works with respiratory, abdominal and back muscles. All this happens involuntarily, but can also be trained consciously. This is especially important in cases where stability decreases.<\/p>\n\n

<\/span>Why is it important to train the pelvic floor?<\/span><\/h2>\n\n

Early pelvic floor training without external cause prevents later impairments and diseases. In old age, the pelvic floor can weaken and the very unpleasant urinary incontinence occurs. The intestines can also be affected by incontinence.<\/p>\n\n

The dreaded pelvic floor prolapse occurs especially after pregnancies. That’s why it’s important to practice and perform pelvic floor exercises, especially during pregnancy and after childbirth. The earlier you start here, the easier it will be after birth and after surgery to rebuild the weakened muscles and counteract uterine prolapse.<\/p>\n\n

In women and men, the pelvic floor can also weaken after prostate surgery. Incontinence, erection problems and organ prolapse can be a consequence here. With targeted training, it is also possible to prevent this and build up and strengthen the muscles after the procedure.<\/p>\n\n

<\/span>Strengthen the pelvic floor muscles<\/span><\/h2>\n\n

The particular difficulty of strengthening this type of musculature lies in the fact that it is barely noticeable. If you want to strengthen the pelvic floor muscles<\/a>, it is first important for the exercise effect to feel the region exactly and to know where the tension must lie. With a simple tactile exercise, you can easily find out how it feels and what you need to focus on in all the exercises.<\/p>\n\n

In a comfortable supine position, men can feel the perineum between the scrotum and the anus. In women, the region lies between the vagina and the anus. Now it is necessary to pull this perineum as high as possible towards the body. If tension can be felt here, the right muscles have been hit. Once the patient has consciously noticed the pelvic floor muscles, it becomes easier from exercise to exercise to tense them and maintain this tension.<\/p>\n\n

Exercises for strength, endurance and speed train the pelvic floor very effectively:<\/p>\n\n