The importance of active dynamic pelvic floor training.
The pelvic floor is a group of muscles that act as a support system for the bladder, uterus, and rectum. However, our pelvic floor also supports and has a direct impact on the movement of the spine, shoulder girdle and lower body joints. Yes, these muscles are crucial for maintaining bowel and bladder control, sexual function, and overall pelvic health. But for a long time, their need to be strong with both elasticity and adaptability in the tissues, so as to be capable of supporting healthy spine and limb movement functioning, has been over looked.
Now, many of us, particularly women, suffer from pelvic floor dysfunction due to a variety of factors, including childbirth, menopause, aging, lack of fitness and poor posture. This can lead to, on one hand urinary incontinence, prolapse, and other unpleasant symptoms resulting from the diminished support of a slack pelvic floor, or on the other hand rigidity of the spine and legs leading to chronic issues due to a tight pelvic floor. Having a pelvic floor that is either too slack or too tight are both equally problematic.
An inflexible pelvic floor also has a limited capacity to build strength since it has a reduced range for muscle activity at its disposal. Therefore, flexibility comes before strength. If our pelvic floor doesn’t have an optimal elastic range, we can only train it ineffective via isometric activity. Flexibility is the prerequisite for dynamic strength training.
The most commonly used pelvic floor exercise that has long been recommended as a way to strengthen these muscles and improve pelvic health, known as Kegels ignore these principles and focus solely on tightening the pelvic floor. Traditional Kegels involve simply squeezing and releasing the pelvic floor group of muscles as a whole, reducing its elastic range, creating a limit, as such its effectiveness to build strength plateaus once it reaches a certain point.
Kegels also do not take into account the different muscular layers of our pelvic floor. We need distinct perception training to activate individual pelvic floor muscles under relaxation. Most of the time when people attempt to engage the pelvic floor muscles through Kegels the jaw or shoulder muscles become tense instead. Too much tension in our jaw and throughout the rest of the body actually obstructs the pelvic floor, rendering Kegels ineffective.
That's where active dynamic pelvic floor training comes in. Active dynamic pelvic floor training involves a series of systematic exercises that are designed to not only strengthen the pelvic floor muscles but also improve their flexibility and coordination. The goals of which are to build up body awareness, flexibility and strength, whilst maintaining a relax state throughout the whole body. These exercises are performed in different positions and involve visualisation, touch and movements that challenge the pelvic floor muscles in various ways. This approach has been shown to be more effective than traditional Kegels for improving pelvic floor function.
So, why is active dynamic pelvic floor training important?
Let's take a closer look at some of the benefits:
Exercises to increase strength and elasticity of the pelvic floor will improve flexibility, posture and balance. The pelvic floor plays an important role for the coordinated triggering of almost all movements, as well as for balance and good posture. Many back, knee and foot problems can be cured or significantly improved through conscious training of the pelvic floor.
Improved bladder and bowel control: One of the primary benefits of pelvic floor training is improved bladder and bowel control. By strengthening and coordinating the pelvic floor muscles, people can better control their urinary and fecal sphincters, reducing the risk of incontinence.
Reduced risk of prolapse: Pelvic organ prolapse occurs when the pelvic organs, such as the bladder or uterus, descend into the vaginal canal due to weak pelvic floor muscles. Active dynamic pelvic floor training can help reduce the risk of prolapse by strengthening these muscles and improving their ability to support the organs.
Improved sexual function: Strong pelvic floor muscles are important for sexual function, particularly for women. By improving blood flow to the pelvic area and enhancing the ability to contract and relax the muscles, active dynamic pelvic floor training can improve sexual sensation and function.
Reduced pain: Pelvic pain is a common problem, particularly among women. Active dynamic pelvic floor training can help reduce pelvic pain by improving blood flow to the area, reducing muscle tension, and improving muscle coordination.
Improved quality of life: Pelvic floor dysfunction can be a significant source of embarrassment and discomfort. By improving pelvic floor function, people can regain their confidence and enjoy a better quality of life.
In conclusion, active dynamic pelvic floor training is an important tool in solving pelvic floor problems in a fast and long-lasting way, generally benefitting the person as a whole. By, engaging in a variety of exercises that challenge the pelvic floor muscles in different ways, people can improve bladder and bowel control, reduce the risk of prolapse, improve sexual function, improve posture, balance, reduce pain, and enjoy a better quality of life. If you're experiencing pelvic floor dysfunction, talk with us at bodyMethodology about incorporating active dynamic pelvic floor training into your exercise plan.