We all have heard one way or another what pelvic floor or perineum means. We have also heard about vaginal exercises called Kegel exercises that are done by contracting the vaginal muscles.
It is a field where information reaches us fragmented and insufficient, being assumed that it should be our doctor who should have taught us in the first place.
We can say based on our experience that doctors treat the subject with great superficiality and indifference.
The weakening of the pelvic floor muscles leads to many related problems and disorders such as prolapses of the rectum, intestines, bladder and urethra, as well as hernias, urinary incontinence and even the exit of an organ through the vaginal tract.
This condition is not limited to the elderly but to every woman. We see that everyday the number of women suffering from pelvic floor weakening increases: pregnancies, deliveries, overweight, hyperpressive exercises wrongly executed in gyms or outdoors, erroneous body postures and wrong breathing habits due to ignorance of the functioning of our diaphragm, are all aspects that negatively affect our pelvic floor health.
Women tend to ignore how to treat these adverse conditions being that they do not know much about it hence they do not recognize the symptoms until it’s too late.
Basically there are four factors on which the strengthening of the pelvic floor rests which must be linked together as a whole for the good progress of our work:
- Kegel exercises
- Diaphragmatic Breathing
- Hypopressive Abdominals
- Posture Correction Exercises
In each case, the essential tools to face vaginal tone loss, stress urinary incontinence, prolapse (descent of internal organs through the vaginal tract), pressure at the pubic region, back pain and discomfort during sexual intercourse, are dedication, discipline and adequate implements and aids to carry out the job.
The Latest in Pelvic Floor TrainersPublished: Women have finally begun to realize that pelvic floor health is of utmost importance and that it should be a priority in our lives. Kegel exercises are a key tool for maintaining a strong and healthy pelvic floor. Kegel exercises consist of rhythmically contracting and relaxing the pelvic floor muscles with the purpose of strengthening […]
Nowadays we can rely on technology to strengthen our pelvic muscles. With a small investment we can prevent prolapse or recover from it, treat urinary incontinence by regaining bladder control and tension, prepare for pregnancy or speed up postpartum recovery and also recover quickly after gynecological surgery.
Last but not least, we recommend learning diaphragmatic breathing and turning it into a part of our daily routine as an essential step towards the recovery of pelvic health, deserving all of our attention and dedication.
It is good to emphasize that diaphragmatic or abdominal breathing is not a whimsical invention that only has to do with the weakness of the pelvic floor but has millenary roots closely related to the practice of yoga.
Additionally, diaphragmatic breathing confronts us with the practice of the hypopressive exercises that are so necessary in the regulation of the forces exerted within our abdominal cavity.
Along with diaphragmatic breathing, we must coordinate the other three factors: correct posture to perform this breathing and its counterpart, the hypopressive abdominals, adding a series of Kegel exercises (vaginal contraction) designed to go from less to more to strengthen and rehabilitate our pelvic floor.
With this holistic formula of addressing pelvic floor weakness we will achieve all of our goals:
- Breathing correctly, which not only brings benefits to our pelvis but also greatly improves our quality of life by boosting our vital energy, reducing stress and anxiety that are the cause of many of the illnesses of modern life.
- Adopting the correct posture that will greatly improve the distribution of the existing forces inside abdominal cavity.
- Becoming successfully trained in the execution of the hypopressive abdominal incorporating them into our daily life.
- Give consistent support to the vaginal work represented by Kegel exercises that otherwise would be very difficult to implement in our daily life.
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