Podcast: This is how our pelvic floor becomes fit

Very few people speak openly about bladder weakness, unwanted wind or organ reductions or think of their pelvic floor in everyday life. However, this hidden muscle package takes on supporting tasks: secure continence, support organs, birth work, support during the period, a good body feeling and an upright posture. In the “Healthy & Happiness” podcast, Magdalena Rechberger and Judith Sacher, physiotherapists and founders of “Pelviqueens” therefore spoke about the often tabooed topic – and show how important training and relaxing is, whether women or men.

The pelvic floor is a muscle like any other. “If you want to feel it, you need a little practice,” says Rechberger. The two experts recommend imagination: Do you want to hold back a wind? Do you want to prevent a tampon from being pulled out? Can you briefly interrupt the urine ray? Those who have not tense back or butt are on the right track. “Our brain needs ten thousand activations to perceive the pelvic floor as a trainable muscle,” says Sacher.

Install exercises in everyday life

Typical pelvic floor problems know especially women according to births: when coughing, sneezing or trampoline jumping a few drops in the underwear? More often urge to the toilet? Everything about possible weaknesses. The basic exercise for everyday life: relax with the inhalation, tense gently with the exhalation. It makes sense to combine training with everyday routines (such as brushing your teeth) or conscious movement: circle, tilt and mobilize the pools. What shouldn’t you do?

To regularly interrupt the urine beam on the toilet-this can confuse brain bladder communication and lead to overactive blisters.

Also pay attention to relaxation

And be careful: a pelvic floor that is too exciting is as common as a weak one. Constable tense, stress and incorrect training then lead to pain or an overactive bladder. Loosening is required: the conscious abdominal breathing and gentle stretching (with the support of thigh muscles, aids such as balls or towel roll) ensures relief. By the way: tight -fitting clothes should prefer to stay in the box, because the organs are pressed down for long periods of time and thus burden the pelvic floor.

Are you interested in a pelvic floor online course? It is available here from the Pelviqueens!*

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