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.
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.
Image: Openstax, CC BY 3.0 , via Wikimedia Commons
Female and male anatomy of the pelvic floor
In the following section we will go into more detail about the anatomy and the individual muscle parts of the pelvic floor in order to develop a deeper understanding of its function and importance.
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:
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Stand with your legs evenly side by side.
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.
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.
FaceFormer exercises are easy to perform and quickly achieve initial success with comparatively little effort.
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.
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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.
