Photo: iStock
Against incontinence, for better sex
Pool ... what? Many can not begin with the term pelvic floor, they only think of pregnant women. The muscle group is important for everyone.
As in a fixed hammock, the lower organs of the body are stored in the muscular space of the pelvic floor . He ensures stability and an upright posture. The pelvic floor muscles are firmly connected to the pelvic bones and consists of three layers. Between the pubic bone and tailbone, the inner muscle layer, which forms the strongest basis for the organs, spans. In the front area, below the bladder, the middle pelvic floor muscles lie fan-shaped. The outer layer includes the sphincter muscles of the anus and urethra, in women the vagina and in men the approach of the penis.
During pregnancy and birth, the pelvic floor is exposed to heavy loads, which is why the Rückbildungsgymnastik so important. But other influences can also be detrimental: obesity, heavy physical work, overexertion and inactivity. The first problems are often seen in men and women from the age of 50 years, when the muscles have been misused for many years. In women, hormonal changes during menopause can lead to a weakening.
First pelvic floor problems often manifest in loss of urine during exercise, for example when dancing, running, sneezing or coughing. Incontinence may increase until urine is lost uncontrollably while lying down. Other consequences are: uterine depression, sphincter weakness or defecation. Frequently, a weak pelvic floor is also associated with chronic back pain.
Anyone who moves regularly trains his pelvic floor by the way. Good sports are swimming, hiking, walking, pilates or yoga . But even without direct sport, the pelvic floor can be specifically strengthened. Simply tighten the muscle group as often as possible. You can do it anywhere, for example in the office, in the car or at the check-in counter at the supermarket checkout. How it works is shown in the box on the left.
By the way: The muscles surround the vagina. Women who can control their pelvic floor often enjoy sexual intercourse.
Exercise for the pelvic floor
Sit with your back straight on a chair and put your hands under your buttocks under the ischial tuberosities. Now connect the two ischial tuberosities in front of your inner eye with a line. Add another line from the coccyx to the pubic bone. It creates a cross. Focus on the point where both lines meet. Try to pull up an imaginary cork from here with your muscles. Tense up, let go and repeat.
