Focus on the pelvic floor - Why it is so important and how we can strengthen it

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Why it is so important and how we can strengthen it
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The pelvic floor, an often underestimated network of muscles at the base of the pelvis, has immense importance for our health and well-being. This group of muscles plays a central role in a variety of bodily functions, from supporting internal organs to sexual health. In this article, we highlight the anatomy, function and importance of the pelvic floor and why targeted training is so important, especially at certain stages of life.
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Importance of the pelvic floor
Interrelation of pelvic floor and oral cavity
Posture and pelvic floor tension
Rectus muscles – bridge between head and pelvic floor
Optimal training for the pelvic floor
Combined exercises
Video

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Importance of the pelvic floor

The pelvic floor is the name given to a group of muscles located at the bottom of the pelvis. This layer of muscle plays a crucial role in various bodily functions and is important for people of all ages. To maintain the health and functionality of the pelvic floor, it can be important to exercise it regularly. Especially after special life events, such as pregnancy, operations in the pelvic area or also with increasing age, targeted training of the pelvic floor can be helpful.
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Image: Openstax, CC BY 3.0 , via Wikimedia Commons

Female and male anatomy of the pelvic floor

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Main functions of the pelvic floor

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It helps keep the internal organs such as the bladder, uterus (for women) and bowel in position. A weak pelvic floor can lead to problems with prolapse and organ prolapse.
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It allows us to control urination and defecation. A weakened pelvic floor can lead to incontinence problems.
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The pelvic floor also influences our sexual health. It contributes to sexual sensation and arousal and plays a role in the ability to experience orgasm.
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For women, the pelvic floor plays a special role during pregnancy and birth. A strong pelvic floor can reduce the risk of birth injuries and helps with recovery after birth.
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It contributes to the general posture and stability of the trunk. A trained pelvic floor supports the spine and can prevent back pain.
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The pelvic floor works closely with the diaphragm and thus influences our breathing. Conscious use of the pelvic floor can improve breathing volume and contribute to a better body awareness.
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Interrelation between pelvic floor and oral cavity

It may seem surprising at first glance, but the pelvic floor and oral cavity have a profound reciprocal relationship. Insights into this connection open up a fascinating field of physical interrelationships that go far beyond mere anatomy. Here are some important aspects of this relationship:
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Both the pelvic floor and the oral cavity develop from the same embryonic tissue. During the early developmental phase of the embryo, the structures of the oral cavity and the pelvic floor are closely connected.
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As mentioned earlier, the pelvic floor affects our breathing. The oral cavity also plays an important role in our respiratory system. Conscious, deep breathing that begins in the diaphragm can relax and strengthen the pelvic floor.
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Wie bereits erwähnt, beeinflusst der Beckenboden unsere Atmung. Der Mundraum spielt ebenfalls eine wichtige Rolle in unserem Atmungssystem. Eine bewusste, tiefe Atmung, die im Zwerchfell beginnt, kann den Beckenboden entspannen und stärken.
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Consciously experiencing and exercising both the pelvic floor and the oral cavity can intensify body awareness and lead to a better understanding of one’s own physical connections.
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In reflexology, an area of alternative medicine, it is believed that certain areas in the mouth correspond directly to the pelvic floor. Some therapists use this connection to influence the pelvic floor via the oral cavity and vice versa.
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A deeper insight into these reciprocal relationships also helps to open up new perspectives for therapeutic approaches. In the following section, we will focus on how to use these insights practically to learn to strengthen and relax the pelvic floor and oral cavity.
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The problem of isolated pelvic floor exercises

solated pelvic floor exercises are widely used and often touted as a quick fix for various ailments. While they can offer benefits, there are also some challenges and limitations that should be considered.

Common training methods and their limitations

Focus on isolated muscle groups: Many common pelvic floor exercises focus exclusively on strengthening the pelvic floor directly, without considering the interaction with other muscle groups. This can lead to certain muscular imbalances going unrecognised and even getting worse.
Lack of individualisation: Not all bodies are the same. An exercise that works for one person may not be suitable for every other. Without individual consideration and adaptation, standardised exercises can even be counterproductive.
Short-term approach: Some programmes offer quick fixes and promise short-term results, which can often lead to overwhelm and frustration when the expected results fail to materialise.

Importance of general body tension

Integrated function: The pelvic floor is part of a larger system. It works in synergy with other muscles to support posture, movement and breathing. General body tension plays a crucial role in coordinating these systems effectively.
Protection from overuse: A balanced tension throughout the body protects the pelvic floor from misuse and overuse.
Holistic training approach: Instead of looking at the pelvic floor in isolation, it should be seen in the context of the whole body and its tension states. A training approach that takes this into account makes it possible to train the pelvic floor in interaction with other muscle parts and thus achieve a harmonious balance.

Through a more conscious understanding of the above points, a more holistic approach to pelvic floor training can be developed that goes beyond simply strengthening the pelvic floor and focuses on the whole body.
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Relationship between posture and pelvic floor tension

The pelvic floor cannot be considered in isolation from the rest of the body. It interacts with other structures and is influenced by general posture. This section highlights the interaction between posture and pelvic floor tension.

Examples of slack posture

Hunchback: In this posture, the front part of the pelvis is lifted, which can lead to an uneven load and tension on the pelvic floor.
Leaning forward: Often caused by sitting for long periods of time or using mobile equipment, this posture leads to a forward tilt of the pelvis and reduced activation of the pelvic floor.
Hollow back: Too much curvature of the lumbar spine causes the pelvis to tilt backwards, which can affect the natural tension of the pelvic floor.

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Hunchback

In this posture, the front part of the pelvis is lifted, which can lead to an uneven load and tension on the pelvic floor.
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Leaning forward

Often caused by sitting for long periods of time or using mobile equipment, this posture leads to a forward tilt of the pelvis and reduced activation of the pelvic floor.
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Hollow back

Too much curvature of the lumbar spine causes the pelvis to tilt backwards, which can affect the natural tension of the pelvic floor.
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Need to train the whole body

Overall, it becomes clear how closely the pelvic floor is linked to general posture and body health. Balanced and targeted training of both aspects is essential for overall well-being.

Holistic approach: To effectively train and strengthen the pelvic floor, it is essential to look at the whole body as a unit. A weak torso or poor posture can negatively affect the pelvic floor.
Networked structures: Muscles and fasciae are networked in the body and influence each other. A weakness or misalignment in one area can affect other areas, including the pelvic floor.
Health benefits: Holistic training that addresses both posture and pelvic floor not only promotes pelvic floor health and function, but also improves overall body health and awareness.

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Rectus muscles – bridge between head and pelvic floor

The rectus muscles are central components of the human muscular system and play an important role in the connection between the head and the pelvic floor. Understanding them is crucial to understanding the dynamics of forces in the body and the importance of a holistic approach to training.

Definition und function

Definition: The rectus muscles, especially the rectus abdominis (straight abdominal muscle), are longitudinal muscles that extend from the sternum to the pubis. They are of central importance for the mobility and stability of the trunk.
Function: The main function of the rectus abdominis is to flex the upper body, lift the pelvis and support the diaphragm during breathing. In addition, it has a stabilising effect on the spine and supports the control of internal abdominal pressure.

Activity transmission from top to bottom

Connecting chain: The rectus abdominis acts as a picture link between the upper and lower body. During activity, for example when bending forward, force is transmitted from the top (chest area) to the bottom (pelvic area).
Influence on the pelvic floor: Through this transmission of force and the change in internal abdominal pressure, the rectus abdominis also influences the pelvic floor. A targeted activation and relaxation of this muscle can therefore also have a targeted influence on the pelvic floor.
Integrity of the system: The harmonious function of the rectus abdominis influences the entire posture and mechanics of the body. Dysfunction or weakness can affect neighbouring structures, including the pelvic floor.

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The rectus muscles play a key role in the biomechanics of the body. This insight is central to understanding the complex interconnectedness of the human musculoskeletal system.
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Optimal training for the pelvic floor

The pelvic floor plays an important role in our daily lives, even if we usually hardly notice it – as long as it functions as usual. To really strengthen these muscles optimally, isolated pelvic floor exercises are not enough. Effective training takes into account the interplay and interaction between the different muscle groups of the body.

Combining oral and pelvic floor training

One of the most innovative approaches in pelvic floor training is the inclusion of the mouth area. This may sound surprising to many, but the mouth area and the pelvic floor are connected via the rectus muscles and tension in the mouth area can lead to a reflex excitation of the pelvic floor.

When the mouth area is exercised, e.g. by tensing the tongue against the palate, a chain of reactions is triggered in the body. This extends through the neck muscles, the chest area, the abdomen and finally to the pelvic floor. By including the mouth area in the training, not only the pelvic floor is strengthened, but also body awareness and the interconnectedness of the different muscle groups are promoted.

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Importance of tension and relaxation of the muscles

Another crucial factor in pelvic floor training is the balance between tension and relaxation. A constantly tensed pelvic floor can be just as problematic as a weak pelvic floor. This is because constant tension can lead to muscle tightness, pain and other problems.

Effective pelvic floor training therefore not only promotes the strength and endurance of the muscles, but also their elasticity and flexibility. By specifically tensing and then relaxing the pelvic floor, the muscles are strengthened without overloading them.

In addition, conscious relaxation of the pelvic floor helps to become more aware of one’s own body posture and tension. This can contribute to gaining better control over one’s own body and to feeling more comfortable overall.

In summary, optimal pelvic floor training goes far beyond isolated exercises. It requires a comprehensive understanding of one’s own body and the interaction of the different muscle groups. Those who include the oral area in the training and pay attention to a balance of tension and relaxation can effectively strengthen the pelvic floor and promote their overall health and well-being.

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Strengthen the oral cavity and pelvic floor with combined exercises

Preparation

Preferably use the particularly soft FaceFormer ZERO, which is especially suitable for beginners when starting training.
Place the FaceFormer in the front of your mouth, behind your lips and in front of your teeth.

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A – Exercise in standing position

Stand with your legs evenly side by side.

Press the lip wedge of the FaceFormer firmly together with your lips and pull it forward with one hand.
At the same time press your buttocks firmly against each other.
Maintain the tension on the lips and buttocks for 6 seconds.
Finally, bite down briefly with your back teeth and swallow once.
Relax the lips and buttocks for 6 seconds.

Repeat the exercise sequence 20 times.

Be sure to breathe through your nose throughout the exercise!
Pull the lip wedge alternately with the right and left hand during the exercise rounds.
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B – Exercise in sitting posture

The exercise can also be done in a sitting position. It is best to use a stool without a backrest. The exercise sequence is also identical to the one in the standing position.

Perform the steps described under A – Exercise in standing position in the same order in sitting position.

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Sustainable success with simple exercises

FaceFormer exercises are easy to perform and quickly achieve initial success with comparatively little effort.
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Schematic sequence of the FaceFormer pulling exercise. In the combined pelvic floor exercise, you also press the buttocks together at the same time as the lips.

Learn more about
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C – Advanced breathing exercise

Press the lip wedge of the FaceFformer firmly together with your lips and pull it forward with one hand.
At the same time press your buttocks firmly against each other.
Now breathe in very slowly through your nose for 6 seconds.
Keep the tension on your lips and buttocks during this time.
Finally, bite down briefly with your cheek teeth and swallow once.
Now relax the lips and buttocks for 6 seconds.

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Hinweise:

Während dieser Übung bleibt die Körperspannung aufrecht erhalten, und es gibt eine sichtbare Veränderung in der Körpergröße, obwohl sich die Kopfhaltung nicht verändert.
Die Übung aktiviert die gesamte Muskulatur von oben bis unten und erzeugt einen “Lift-Effekt” für den Körper.
Konsequentes Training über einige Wochen führt zu sichtbaren Erfolgen. Geduld und Regelmäßigkeit sind jedoch erforderlich.

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Conclusion

The pelvic floor is not only an integral part of our body system, but also influences many aspects of our daily lives. From proper training to understanding its anatomy and how it interacts with other parts of the body, a strong and healthy pelvic floor contributes significantly to our overall health and quality of life. A holistic training approach and awareness of this important muscle group is therefore essential.
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Video

Pelvic floor – This is forgotten during training! This is the right way

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Focus on the pelvic floor – Why it is so important and how we can strengthen it

Contents

Importance of the pelvic floor

Main functions of the pelvic floor

Interrelation between pelvic floor and oral cavity

The problem of isolated pelvic floor exercises

Common training methods and their limitations

Importance of general body tension

Relationship between posture and pelvic floor tension

Examples of slack posture

Need to train the whole body

Rectus muscles – bridge between head and pelvic floor

Definition und function

Activity transmission from top to bottom

Optimal training for the pelvic floor

Combining oral and pelvic floor training

Importance of tension and relaxation of the muscles

Strengthen the oral cavity and pelvic floor with combined exercises

Preparation

A – Exercise in standing position

B – Exercise in sitting posture

Sustainable success with simple exercises

C – Advanced breathing exercise

Hinweise:

Conclusion

Video

Pelvic floor – This is forgotten during training! This is the right way