The pelvic floor: what is it and how do you train it?

The role of the pelvic floor.

Many women discover the existence of the pelvic floor only during pregnancy.

This muscle group plays an essential role in supporting the growing weight of the child. It is in fact called into question in the important postural change of the vertebral column and therefore of the pelvis bones. Furthermore, the passage of the child during birth often leaves obvious signs.

The pelvic floor is a group of muscles that helps to support the abdominal cavity and pelvis contents.

Signals not to be underestimated.

There are some elements that indicate the current state of health of your pelvic floor.

Here are some examples:

  • Loss of a few drops of urine during a sneeze or a laugh
  • Sensation of perineal heaviness
  • Difficulty in maintaining the tampon on site
  • Pain during sexual intercourse or less sensitivity
  • Constipation

Pelvic floor exercises.

There are specific exercises to strengthen the pelvic floor. These exercises are called Kegel exercises. It is mainly about contraction and relaxation of this muscles. It is likely that contracting the pelvic floor you will contract the buttocks. In this case, concentrate on your deepest body area and breathe, letting the diaphragm direct the breath to the abdomen.

Here are couple of exercises:

Back, arms and hands against the wall, legs bent and joined together. Imagine that your pelvic floor performs an ascent as if it were an elevator. Contract three times increasing the intensity of the contraction. Relax completely. Repeat 8 times.

pelvic floor birth mamas
Exercise 1

 

Squatting as in the picture, try to contract and relax the pelvic floor. Contract for 4-5 seconds and relax. Repeat 8 times. Both exercises will help you improve the elasticity and tone of your pelvic floor.

mamas pelvic floor pregnant
Exercise 2

All of these exercises can also be done standing up or at home during any domestic activity.

Last and important consideration: a tonic floor brings benefits to your sex life!

Read also my article on how and when to do sport after childbirth!