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One speaks of a weak pelvic floor, think of the most to a prior geganene birth that caused this. However, like any other muscle, the pelvic floor can be easy with the time weaker.

This can be regardless of age and gender events and the everyday life noticeably more difficult.

The pelvic floor is a thin, Cup-shaped muscle group, the pelvic in the lower part of the belly cave is located.

The pelvic floor affects many body functions

It supports the pelvic organs, including the Vagina, the uterus, the rectum, the bladder, and the urethra include. Accordingly, the functions of these organs are influenced by the pelvic floor.

A weak pelvic floor is not just a women’s issue

The pelvic floor muscles have to work constantly extremely hard. However, as with any other muscle, can cause this strain to the pelvic floor is weakened, or very tense.

A weakened pelvic floor muscle may occur, therefore, without a previous birth – also for men!

“People who have no children, are not automatically immune to pelvic pain, incontinence and other forms of Pelvic dysfunction,” explains the specialist for physical therapy and pelvic health, Karah Charette, to POPSUGAR.

“Other events in the life such as operations, injuries or severe Stress can also lead to problems with the pelvic floor.”

A weak pelvic floor to detect

The most common symptoms that occur in the case of a weak pelvic floor:

  • Urinary incontinence, and stress incontinence (loss of urine when coughing, Sneezing, or sports)
  • Pain in the pelvic area or while Urinating
  • Feelings of incomplete emptying of the bladder or of the intestine
  • Difficulty with bowel control
  • Pelvic organ prolapse (where the pelvic organs of the pelvis fall forward)
  • Pain during Sex or orgasm

There are also less common symptoms, however, attention should be given to:

  • Pain in the lower back or hip without any explainable cause
  • Testicular, Inguinal, or pelvic pain

Not without a Plan lost rainieren

On the Internet there are numerous tips and Exercises to strengthen this region of the body particularly. Anyone who has a suspicion to have a weakened pelvic floor muscles, but should not train los just like it.

As with any other Training, it may also be that the pelvic floor muscles to be used. Ideally should be exercised, therefore, a personalized treatment plan.

“It is best to train the pelvic floor to a reasonable strength and coordination,” explains the physiotherapist Jenna Walton. It is not only important to know how you can draw the pelvic floor. To relax him, to be learned.

“When the pelvic floor draws without adequate coordination together, it can happen that the muscle can trigger a convulsive reaction,” explains the expert.

“This can be quite counterproductive, because of the overactive muscles can’t move in together. This can lead to in the course of time a progressive weakening.”

A mindful and gentle approach

The Urologist at Indiana University Health, Dr. Helen, Bernie, told POPSUGAR that daily stretching exercises are one of the best ways to strengthen the pelvic floor.

Because they help particularly good, an awareness of the work to create regions – so the Muscle fibers can relax better or to be drawn together.

“Stretching helps to relax the muscles and built-up Stress and release tension.” According to the expert, Pilates is a good form of training, which can affect the pelvic floor muscle positive. Gentle Yoga is suitable as well.

Should occur during the exercise but pain, advises the expert to see a doctor to discuss the further course of action.

Exercises to strengthen the pelvic floor

There are some Exercises that appeal to the pelvic floor muscles almost automatically, and can be easily integrated into the normal Workout Routine. In order for the Exercises to achieve the desired effect, should be performed the Exercises slowly and carefully.

And once again: Should pain occur during the execution should be aborted the Training. Especially freshly baked mothers should not perform any Exercise without prior medical consultation.

Hip Raise

Cat Cow

Leg lifter

Beware of excessive Kegel Exercises

A widely used method to strengthen the pelvic floor muscles, Exercises are the so-called cone. In these, the muscle strands are tense in the pelvis for some time.

Charette, however, to bear in mind that a weak pelvic floor should not be simply compensated for by the excessive Running of these Exercises.

“Most people perform the Exercises incorrectly. And even if you are able to execute them correctly, this may not be the best solution,” explains the expert.

“A majority of the population is walking around with a tight, tense pelvic floor. In these cases, the Exercises can actually cause more harm than good.”

This could result in pain, increased pelvic, sexual dysfunction,incontinence, or even urinary retention lead. For this reason, it is important to be examined by a doctor, to understand what the body needs. The same applies to the use of heavy love balls.

Cornelia Bertram, Tina Monastery Meier

*The post “No longer a taboo topic: signs and Training for a weak pelvic floor” is published by FitForFun. Contact with the executives here.