Pelvic floor training: How can I strengthen my pelvic floor?
September 27, 2023 | 30,00 EUR | answered by Christine Widmann
Dear Sir or Madam,
my name is Emilia Siebert and I have problems with my pelvic floor. I have noticed that I sometimes lightly leak urine when laughing or sneezing, and I also don't feel as secure during sports as I used to. I have heard about pelvic floor training and I am wondering how I can strengthen my pelvic floor to address these issues.
I am 32 years old, have given birth to two children, and overall feel fit and healthy. However, I am concerned about the signs of weakness in my pelvic floor, as I have heard that this can lead to further problems if not addressed in time. I would like to know what exercises I can do to strengthen my pelvic floor and how often I should perform them. Are there any specific tips or tricks that can help me effectively train my pelvic floor?
Additionally, I would like to know if there are other ways to strengthen my pelvic floor, such as through special nutrition or other methods. I would appreciate your expertise and recommendations to help me manage my problem and lead a secure and carefree life again.
Thank you in advance for your help.
Sincerely,
Emilia Siebert
Dear Mrs. Siebert,
Thank you for your message and your trust in my expertise as a gynecologist. It is important that you address issues with your pelvic floor in a timely manner to avoid further complications.
It is understandable that you are concerned, as you have already noticed initial signs of pelvic floor weakness. Especially after pregnancy and childbirth, the pelvic floor can be weakened due to the strain it undergoes during this time. However, it is good to hear that you feel fit and healthy, as this is a good basis for performing targeted exercises to strengthen the pelvic floor.
Pelvic floor training is indeed an effective method to strengthen the muscles in the pelvic floor and improve issues such as urinary incontinence. There are various exercises that specifically target strengthening the pelvic floor muscles, including pelvic floor gymnastics, Kegel exercises, pelvic floor yoga, or Pilates. These exercises can easily be done at home and should be done regularly to see improvement. Typically, 3-4 training sessions per week are recommended.
In addition to training, you can also activate your pelvic floor in your daily life. For example, try contracting the muscles when laughing, sneezing, or lifting to strengthen them. Maintaining good posture and avoiding heavy lifting can also help relieve strain on the pelvic floor.
Regarding nutrition, there are no specific foods that directly strengthen the pelvic floor muscles. However, a balanced diet is important for overall health, including the health of the pelvic floor. Make sure to drink enough fluids and eat fiber-rich foods to avoid constipation, which can strain the pelvic floor.
There are other methods to strengthen the pelvic floor, such as biofeedback or electrostimulation. These can be done in consultation with a doctor or physiotherapist and can complement pelvic floor training.
I recommend speaking with a gynecologist or physiotherapist to receive personalized tips and recommendations for your pelvic floor training. With targeted training and a healthy lifestyle, you can improve your symptoms and lead an active and carefree life again.
I hope this information was helpful to you. If you have any further questions or need additional support, please feel free to contact me.
Best regards,
Christine Widmann, Gynecologist
