Introduction to pelvic floor training
Pelvic floor weakness is an issue that affects many women as
they age. Our training expert Eva Günther from Berlin will introduce you to
exercises that will effectively strengthen your pelvic floor . “You should do
pelvic floor exercises regularly - that is, 3 times a day. Frequent, short
practice units are more useful than long, extended sessions. " says training
expert Eva Günther. Doing pelvic floor exercises in a concentrated manner and
consciously perceiving the pelvic floor will have a positive effect on your
success. So please don't rush through the exercises, take your time and focus.
Make yourself some relaxation music, with calm and concentration, the
perception of the pelvic floor is much better.
Training expert Eva Günther advises:
Ideally, train briefly 3 times a day! Frequent short
practice sessions per day make more sense than long, drawn out sessions.
Tense the pelvic floor
properly
There are a few tips to helps you feel your pelvic floor
muscles properly during pelvic floor exercises: Imagine pulling your lower
muscles up to your chest like an "elevator"! Or, think of your lower
muscles as shells that you contract or pretend to hold your urine stream while
urinating. Make sure that you focus on your pelvic floor muscles and that you
are disregarding your glutes!
You can think of that as an aid
•Elevator to the chest
•Contract the shell
•Hold urine
Preparation for pelvic floor training
An emptied urinary bladder is important for effective pelvic
floor training. Going to the toilet shortly beforehand not only clears your
head, but is also useful for your muscles. You will also need comfortable
clothing and a pillow.
Exercise 1 - lift the pelvic floor
The classic of pelvic floor exercises! During this exercise,
the pelvic floor must be consciously tensed and relaxed again. Very important:
don't forget to breathe!
Starting position
Lie on your back and place your legs hip-width apart. Lay
your arms loosely to the side. Imagine that your pelvis and back become heavy
and sink into the floor. Relax your shoulders and especially your face and
lower jaw.
Exercise
Now lift your pelvis and tense your pelvic floor at the same
time, ideally while exhaling. Holds this position for 8 to 10 seconds. Don't
forget: keep breathing! Now slowly release the tension and let your pelvis sink
again. Take a short break of 10 seconds and then repeat the exercise.
Repetitions
3 to 4 times
Exercise 2 - circle your leg
This is a one-sided pelvic floor exercise, so it is
important to always train both sides equally and alternately. Because it is a
relatively strenuous exercise, many have a tendency to hold their breath.
Nevertheless, try to keep breathing consciously and calmly!
Starting position
Lie on your back and place your legs hip-width apart. Lay
your arms loosely to the side. Imagine that your pelvis and back become heavy
and sink into the floor. Relax your shoulders and especially your face and
lower jaw.
Exercise
Raise your pelvis. Now lift one foot and cycle small circles
in the air. Imagine pedaling through water or porridge as if you were feeling
some resistance. The stomach, legs and buttocks are tense during this exercise.
The foot is angled and not stretched out. After 20 revolutions change the
direction of rotation.
Slowly lay your leg down and lift the other leg up. The pool
is still in the air!
Repetitions
20 revolutions per direction
40 revolutions per side
1 set per side
Exercise 3 - frog pose
Relaxation phases are extremely important in pelvic floor
training, just as important as the tension phases. A relaxed pelvic floor is
essential for bowel movements, urination and sexual intercourse.
Starting position
Lie on your back and place your legs hip-width apart. Lay
your arms loosely to the side. Imagine that your pelvis and back become heavy
and sink into the floor. Relax your shoulders and especially the face and lower
jaw.
Exercise
Pull both legs towards you and slowly drop your knees to the
side. Just go as far as you can! Take a deep breath in and out. Feel how the
inner tendons of the legs are stretched and hold this position for 1 to 2
minutes.
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