Pelvic - The pelvic floor: muscles and ligaments

At the pelvic outlet, a firm, firm (more flexible during pregnancy) plate of muscles and ligaments ensures that the intestines remain in place in the abdomen. This "pelvic girdle" has passages for the urethra, the rectum and in women the vagina. A part of the musculature forms the will-subject outer sphincter muscles of the rectum and urinary bladder.

Excessive stretching of the muscles and ligaments of the pelvic floor - for example, after a pregnancy - can lead to a shift, especially of the internal genitals, but also of the intestine or bladder (lowering). With the much-praised pelvic floor exercises, the muscle plate and ligaments can be strengthened and corresponding complaints can be reversed.

Pelvic floor exercises

You want to know which muscles you are training? Try to pinch the sphincter of the bladder as if to break a stream of urine (or the anal sphincter). Do not move your butt, stomach, or inner thighs. If you do it right, you will feel a slight upward and inward elevation of the pelvic floor muscles.

The term "pelvic clock" also comes from physiotherapy: It is imagined that you are not sitting on a chair, but rather on the dial of a clock and, with the pelvis as a pointer, you move different times in specific sequences.

By the way: A well-trained pelvic floor not only counteracts subsidence problems. He also helps with a good posture, a firm stomach and a pleasurable sex life. If that is not an incentive to book a pelvic floor gymnastics course today!

Share with friends

Leave your comment