Optimal Health: Awareness and Training of the Pelvic Floor
A healthy pelvic floor is invaluable for our overall well-being, yet it often remains an overlooked aspect of our health. In this presentation, we delve into the significance of awareness, training, potential causes, and consequences of pelvic floor issues.
I. What is the Pelvic Floor?
The pelvic floor, a network of support and muscle tissue resembling a hammock, is anchored to the pubic bone and tailbone. It includes exits for the anus, vagina, and urethra. The pelvic floor serves crucial functions, supporting pelvic organs, controlling urine and stool, stabilizing the pelvis and lower back, and playing a role in sexual function.
II. Possible Causes of Pelvic Floor Problems
Various factors can contribute to pelvic floor issues, including pregnancy, childbirth, menopause, prolonged straining during bowel movements, chronic coughing, improper lifting, obesity, prolonged stress, and prostate surgeries.
III. Consequences of Pelvic Floor Dysfunction
Reduced pelvic floor function can lead to problems such as involuntary loss of urine or stool, difficult bladder and bowel emptying, organ prolapse, pain in the lower back, pelvis, genitals, or groin, tightened muscles around the vagina, or erectile dysfunction.
IV. How Does the Pelvic Floor Muscle Work?
The pelvic floor muscle has multiple functions, including supporting pelvic organs, controlling excretions, and stabilizing the pelvis and lower back. It comprises slow fibers for prolonged support and fast fibers for powerful actions like coughing and sneezing.
V. Awareness Exercises
To become aware of and train the pelvic floor, self-evaluation and relaxation exercises are essential. Self-evaluation involves questions about abdominal posture, breathing patterns, and releasing tension in the pelvic floor. Arousal and relaxation tests can provide insights into pelvic floor tension.
VI. Preventing Tension
In daily activities, avoiding breath-holding during bending, lifting, and exertion is crucial. Proper lifting techniques, attention to foot and knee positioning, and maintaining relaxation during these activities are important. During bowel movements, ensuring a clean toilet posture, consuming fiber-rich foods, and staying hydrated are key.
VII. When is Pelvic Floor Physiotherapy Beneficial?
Pelvic floor physiotherapy can be beneficial for various pelvic floor issues, including involuntary loss of urine or stool, frequent and urgent urination or defecation, issues during urination or bowel movements, organ prolapse, lower abdominal or genital pain, sexual problems due to muscle tension, pre and post abdominal surgeries, and guidance during pregnancy and child birth.
VIII. Pelvic Floor Training: Practical Exercises
To strengthen the pelvic floor, exercises such as Kegel exercises, the Bridge, Squats, Deep Belly Breathing, and Bicycle Movements can be applied. Regular and correct execution is crucial.
IX. Additional Tools for Pelvic Floor Training
Specific tools, like those from My Own Filo, can complement traditional exercises. The Du Sunflower, Hyacinth Vibrator, Iris Vibrator, and Lupine Tool are designed for targeted pelvic floor training, offering various functions and customization options.
X. Conclusion: Striving for Optimal Muscle Function
Awareness and training of the pelvic floor are crucial for preventing and addressing pelvic floor issues. Additional tools can provide supportive benefits, but consultation with a healthcare professional remains essential. Striving for optimal muscle function contributes to a healthy and balanced lifestyle.
