Exercises to train the pelvic floor muscles

Pelvic floor exercises

The pelvic floor, or pelvic diaphragm, is made up of several muscles: the levator ani and the pubococcygeus muscle linked together by a membrane of tissue that crosses the area under the pelvis; the most important of the two is the pubococcygeus muscle which with its hammock shape extends from the pubic bone to the coccyx forming the floor of the pelvic cavity.

These muscles surround the urethra, vagina and rectum and should maintain control of these "openings" along with the sphincter muscles.

The muscles should also support the urethra, bladder and uterus and support any increases in abdominal pressure that occur during exercise. If the pelvic floor muscles are weakened, the urethra can sag under strain, causing possible leakage.
Exercising the pelvic floor muscles is an effective way to minimize or prevent them. They can be activated voluntarily and therefore it is easy to reinforce them.

Perform the Kegel exercises for the muscles of the pelvic floor means making small contractions of the perineal muscles, without the participation of other parts of the body, such as the buttocks, abdominal wall and thighs.


Pelvic Floor Exercises | PHOTO

A series of exercises useful for strengthening the pelvic floor

Sinceantiquity there are some exercises that can be done to train the pelvic floor and support its tightness. For example the tradition Chinese it involves an exercise called “steady hold” very similar to a typical Kegel contraction.
La firm holding phase it is done as follows: the woman sits with her hands in her lap; her hands are closed in fists with the thumbs inside and surrounded with the other fingers to activate, through the pressure of the fingers themselves, many acupressure and acupuncture points. From this position, the muscles of the vagina are tightened without contracting them. Continuing to breathe in a relaxed way will maintain the contraction for as long as possible. During the contraction the muscles of the abdomen and anal sphincter are relaxed, while only the vaginal muscles contract and lift.

Even in the Hatha Yoga very similar practices are found: Aswini Mudra (or horse gesture) and mula bandha studied and practiced still today.

To better understand the importance of these two particular practices we must understand what mudras and bandhas are for Ayurvedic medicine and in the practice of yoga: mudras are symbolic gestures of the hands or fingers, which act on the physical, energetic or spiritual and which are used, together with the asanas (positions) in yoga meditation practice.

I bandha they are locks, or muscle blocks used in the practice of asanas and pranayama (breathing techniques). One of the purposes of these closures is to promote the activation of the body's energy and to push it from the lower chakras, which are positioned closer to the earth and which are therefore related to the more practical aspects of life, towards the higher ones. which represent the mental areas and function on the symbolic level, through words, images and concepts.

Read also: Kegel exercises, vagina fit in 10 moves

Aswini Mudra it is performed from a sitting position with crossed legs. After an exhalation, the state with empty lungs is maintained (expiratory apnea) by trying to "lift" the anus by contracting the sphincter muscles. After about 10 seconds, the muscles relax by inhaling. The movement is repeated rhythmically 10 to 30 times. The practice of this Mudra is useful for pregnant women, solves the problems of urinary and anal incontinence and is recommended in the treatment of hemorrhoids and uterine prolapses.

Modern exercises

Kegels are part of the curative approach to the contraction of the pelvic floor muscles, i.e. particular contraction exercises developed by the Professor of Gynecology Arnold kegel with the aim of strengthening the pubococcygeus muscle; the exercises essentially consist in an alternation of contraction and decontraction of the muscles that make up the pelvic floor

The correct technique of performing these esercizi involves the execution of contractions lasting 10 ”interspersed with pauses of equal length, to be performed 3 times a day for 10 repetitions each session.
Due to the typology of muscular work that the pelvic floor performs to carry out its function has no meaning to perform the exercises through short, sudden and abrupt contractions: in fact the main activity of this musculature, the one for which it must be strengthened, is to maintain an adequate state of tone in a way to oppose the pressure that the viscera of the abdominal cavity exert on the bladder, thus avoiding the occurrence of "tightness" problems with consequent losses.
However, it is good to remember that over-exercise should also be absolutely avoided because it can instead cause muscle fatigue and increase losses as an undesirable effect.


Pelvic Floor Exercises | PHOTO

A series of exercises useful for strengthening the pelvic floor

The latest born is the Pelvicore technique, an exercise program designed by Kari Bø, dedicated to women of all ages and training levels, aimed at toning the pelvic floor muscles, abdominals and back muscles, in order to regain balance and control of the body.

This particular type of training combines typical exercises for strengthening the pelvic floor muscles with more general exercises of muscle toning and core training, starting from the assumption that it is necessary to give support to the organs both from the inside (i.e. by acting on the specific muscles), and from the by improving posture. The combination of exercises and physiotherapy techniques not only tones the pelvic floor muscles, but also helps support the central part of the body, improving posture, mobility and control.

It is clinically proven that the pelvicore technique is effective in preventing and treating the problems of minor leaks in many women; up to 70% of women, subject to exertional losses, who follow the program consistently, visibly improve their problem.

To all women who have moments TENA dedicated the website Dedicato a me, which collects information and answers to the most frequent doubts, as well as a video-training aimed at recovering the functional efficiency of the pelvic muscles. A practical and concrete resource to learn more about the female world. A simple and practical site, where you can find curiosities, ideas and ideas ranging from beauty to life as a couple, from nutrition to menopause, to finish with insights on the psychophysical well-being of women.

edited by Viviana Ghizzardi

A cycle of 4 pelvic floor exercises
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