Pelvic Floor. Everything you need to know

If you have heard of the importance of strengthening the pelvic floor but are largely unaware of what it is, why it is important to do exercises focused on this area, etc., pay attention.

What we call pelvic floor

The pelvic floor is known as the set of muscles and ligaments that are responsible for closing the abdominal cavity in the lower part. The objective of these muscles is to support the organs that are located in the pelvis, that is, the bladder, urethra, uterus, vagina and rectum area, according to their proper position so that they all work correctly.

It is an area with the shape of a bridge in which the so-called sacral bone is located at the end where the vertebral column ends and at the other just would be the pubis. If you have a weak pelvic floor, you can end up having problems with urinary incontinence, prolapses, sexual mishaps or pain in the lower back, among others.

The area known as the floor of the bridge itself would be made up of the muscle that elevates the anus, together with connective tissue. The pelvic floor is characterized by being a dynamic area, capable of adapting to the movements of the body, as well as to each change in posture that can be made, all while maintaining a perfect balance that helps to maintain the tension that It is capable of holding both the bladder, the uterus and the rectum within the pelvis itself. In the event that the pelvic floor is weak, its function will be altered with the associated problems that this may entail.

How Physical Therapy Can Help Strengthen Your Pelvic Floor

Physical therapy can help strengthen the pelvic floor. This type of technique is a specialty that serves to prevent and treat possible dysfunctions and can be very useful, for example, also to help prepare the muscles for or after childbirth. Physiotherapy in this sense can be used as a treatment or as a prevention method, to maintain the correct shape in these muscles.

Physiotherapy as a method to strengthen the pelvic floor is precisely indicated, especially during pregnancy. Both to tone up and to make the pelvic floor more flexible and prepare it for that moment. It is also indicated during the postpartum period as it facilitates healing and strengthens the muscles, avoiding prolapse or urine leakage. Physiotherapy applied to the pelvic floor allows treating sexual dysfunctions such as vaginismus, discomfort or scars. The best option will always be to turn to professionals, in this case to a physiotherapy center.

Exercises to strengthen the pelvic floor

Now that you know what the pelvic floor consists of and the importance of strengthening this area in order to avoid possible problems, we bring you a series of simple exercises to do with which you can strengthen this area.

The cat

Performing the cat pose is quite common if you practice yoga and/or Pilates and will help strengthen the pelvic floor, and it can also relieve back pain. To be able to do it you will have to get on all fours, bending your knees in such a way that you form a 90º angle. Rest the palms of your hands on the mat and place them parallel to your shoulders.

After that, breathe in and contract your abdomen while squeezing your buttocks. Arch your back slightly as you tuck your abdomen in until you can see your belly button. For the exercise to be effective you will have to be in this position for a few seconds and expel the air slowly and then return to your initial position, while keeping your neck aligned with your spine. Do 2 or 3 sets, repeating the exercise in question up to 10 times.

Raise the pelvis

To do exercises related to the elevation of the pelvis you will have to lie on your back and extend your arms to the sides. Place your shoulders completely flat on the floor and proceed to gradually bend your knees. Do all this while you take a breath and also begin to raise your hips. The objective is that it is aligned with the trunk and also with the legs, drawing a ‘table’.

Continue in this position for a few seconds, as it will help you strengthen your buttocks and contract the abdomen area and the muscles of the vagina. After this, gradually recover the original posture, gradually supporting each vertebra of the spine while slowly releasing the air. For the exercise to be effective you will have to do 3 sets of 10 repetitions and breaks between them.

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