The pelvic floor is the muscular structure that supports the pelvic organs of the body such as the bladder, uterus, and rectum. It surrounds the genitals and the anus. Also, this structure is responsible for supporting the abdomen, preventing it from falling.
When the pelvic floor muscles are not strong enough to fulfill their function, incontinence problems and/or back pain appear. On the contrary, when the muscles are in the right conditions, the strength of the base of the pelvic floor increases. This causes an increase in the power and stability of the spine. Therefore, it is essential to train this part of the body through specific exercises to strengthen the muscles.
Exercises to strengthen the pelvic floor
1. Yoga
Yoga is an effective exercise for pelvic floor training thanks to breathing and warrior poses that require control of the femoral rotation after the pressure exerted with these postures. After being in the correct position, we must breathe slowly and deeply from the center of the abdomen. Also, we must release the air slowly while pushing with the lower abdomen.
2. Squat exercises
These exercises are very effective in training the pelvic floor without the athletes feeling pain in the muscles. For its implementation, we need to separate the legs with a distance greater than the length of the hips. Afterward, we must bend down to load the buttocks since they are responsible for pulling the pelvic floor. In this way, a balanced tension is created thanks to the action of the muscles.
3. The Qigong
It is training from Kung Fu. The basic position is standing, with the feet together and the hands in front of the chin. Then a slow and deep breath is taken from the abdomen and the arms are pressed upwards. At the same time, the knees should be bent but without lifting the heels off the ground. We will lower our arms when we begin to release the air at the same time that we contract the glutes.
